kingkeld's Journal, 26 January 2012

We had a great day yesterday, Wife and I.

Wife had to go to the hospital for some checkups, nothing too serious and nothing to worry about, and it all turned out to be okay. She needs to do some exercises, and watch her movements a little and that's about it. Apologies to those I accidentally worried yesterday - that was NOT intended. Wife has had some back problems, and she has mild arthritis in her hands. The hands are well-medicated, and the back needs a little extra attention and exercise. I work pretty closely with a punch of physiotherapists, and I'm gonna ask them for a couple of hints on efficient exercise for her.

Of course the trouble is to get her to the gym. She is NOT a fan of gyms, she's very self-aware when it comes to things like this. Hopefully, she'll see the point and come with it. It's a work in progress.

I stayed out from work all day yesterday. I had intentions of going in early to kick in at least half a day, but honestly - I couldn't be bothered. I decided to stay home and sleep all morning. Of course, I couldn't do that either. So I was just here, enjoying NOT being at work, watching a movie, relaxing.

At 9.30 AM, Wife called from work and was ready to go. Train left at 10, so it fit perfect.

We were done at the hospital at around noon.

We decided to NOT go to the mall - the many mile walk I mentioned yesterday - as it was simply too cold. It was a beautiful day, blue sky, sun shining - the works, but it was also frost and bone chilling cold. So we opted to just stay in the local area.

We went to our little favorite lunch joint there, it's a great little place with good food. I ordered a "devil burger", Mexican style with salsa and jalapeños, and it comes with oven fries. These are pretty good, and much better for me. It's a large portion of food, so I decided to skip completely on the huge bun, thus saving around 300 calories on the thing. It all came out to around 6-700 calories as far as I remember. Not too bad for a burger meal.

Other than that we did a little shopping, and went home. We went to my favorite little Indian/Pakistani food market, and found a few new little goodies. I love exploring there - there are so many interesting and exciting foods. There is always something new to learn, something new to try. The owner knows us by now, and he looks like he REALLY likes when I ask him in detail how to prepare something, or how some sauce/powder/something is used. I think he is proud of sharing his culture with us. Isn't that just cool?

Oh, and I have something for you guys!

On the train yesterday I was checking out my magazine reader on Tabby, and came across a magazine called "Experience Life". It's actually a really cool magazine, about healthy living in general. Neat, and cheap. I bought it and was flipping through it, as I came across an article from a coach, talking about setting goals and reaching them.

It a great article, talking about how you set yourself up for success, how you pull through and the important of celebrating it afterwards.

Of course, you can't just download and copy these articles, as the program will make sure to make that a hassle, but being the creative soul I am, I managed to take screen dumps of all text and set it all up in a pdf-file. It ain't pretty, but it's fairly readable, and it's an awesome article. I highly suggest you guys read it - it's information that can be used in pretty much all aspects of life, and it's well explained while being an easy read.

What's really interesting is that this approach is pretty much what I have done to lose my weight. My initial tools for losing weight was common sense and google. I went from there, studied all I could find, absorbed it all and set up a plan. This is pretty much the approach in the article. Set yourself up in the right way, and then go do it.

Read it folks, and please ignore the ugly layout. It's the content that is relevant, not the looks. Just like with people, right? :)

You can find the link here. If you want to keep the article, please download and save it - the link won't last forever.

So, how about the weight? Well, today I gained. I didn't have all my water yesterday, and there is probably also a sodium issue after the burger meal yesterday. That's okay. My smart smart scale is showing the "Err4" thing again, which I have concluded means that it's out of bounds somewhere. It seems to happen when my fat percentage becomes VERY low - and that makes sense to me. I definitely have not gained any fat, so a weight gain like this would naturally make my over all fat percentage come down. Let's see what happens tomorrow and Saturday.

The plan today is to get ALL my water in, and then some, do my work standing up instead of sitting down (burns several hundred calories on a work day, is great for my posture and just feels pretty good), and then tonight after work I'm gonna either hit the gym or the exercise bike depending on what I feel like. I will be doing some kind of workout.

Today, I am thankful that
- the hospital visit went well.
- being able to just put away the bread on yesterday's burger to NOT be overly stuffed and to save a little on the calories.
- the feeling of a short work week due to having yesterday off.
- A free CD with Joe Bonamassa in this month's Classic Rock Magazine.
- The will to exercise tonight.

Have an amazing day, people! Life is good!

173.7 lb Lost so far: 168.0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 26 January 2012:
1109 kcal Fat: 29.49g | Prot: 76.10g | Carb: 143.58g.   Breakfast: Egg, Rye Bread (Reduced Calorie). Lunch: Langtidskogt oksegryde. Dinner: Chicken Breast (Skin Not Eaten), Chinese Cabbage (Bok-Choy, Pak-Choi), Green Snap Beans. Snacks/Other: Carrots, Sugar free chewing gum, Grapes, Cherry Tomatoes, Bananas. more...
3412 kcal Activities & Exercise: Running (jogging) - 5/mph - 40 minutes, Walking (brisk) - 4/mph - 1 hour, Desk Work - 6 hours, Sitting - 4 hours, Sleeping - 8 hours, Walking (moderate) - 3/mph - 20 minutes, Standing - 4 hours. more...
on diet kingkeld's own diet   gaining 7.7 lb a week


I'm going to take a look at your images later but thanks in advance for posting them. As I've been finding the past few days I've got a rather large plan in the works and any little encouragement helps :) Good job on the bun - such self restraint! Enjoy your day. 
26 Jan 12 by member: Dani_Suave
keld, thank you for the article. unfortunatley i'm not able to read it, because the website is blocked here in the office. and because the police still got my modem, i'm not able to log into internet at home... but hopefully i will be able to access internet over weekend (and i hope, the pdf will be still online by then) :) 
26 Jan 12 by member: joelae
Your day sounds good - amazing how sodium affects weight an how MUCH of itthere must be i processed food. I find it a bit scary.... I haven't had time to read the article properly - but have skimmed through it. Well worth a proper read... It is the same technique that i used to train salespeople and managers on, both for sales techniques, ie what do they expect to achieve from a call, and afterwards, what went well etc. How to achieve their targets and then review. For managers, it was how they dealt with performance and motivation issues. Salespeople are VERY "needy" and needed lots of positive stroking.... So i spent most of my time doing this..... I still get people asking for advice in this area - which is fine. ..... Haveva good day :-) 
26 Jan 12 by member: Sk1nnyfuture
Really enjoyed the article, thanks Keld. I was particularly struck by the comments on how positive journalling is. I have used this site for my journals which has helped emencely. I have learned more about myself and have gained knowledge through reading my buddies journals.  
26 Jan 12 by member: Di Happy
Di, Journaling is SO important to me. I have discovered so much about myself in the 500+ postings I have made. Now and then I "flip back" to reading at a random page in my journey, and it's always interesting to see where I was at that point. This morning I found the spot where I was frustrated at how I couldn't use my WiiFit, as it "only" allowed 150 kgs. I was already at 150, but the clothes I was wearing was just enough to be rejected. To everyone else - the pdf will be there for at least some weeks. It's just that it's a temporary place I keep it and I will clean it out now and then. Get it in your own time, just don't wait for months. :) 
26 Jan 12 by member: kingkeld
Glad you had a great day and that Wife is well. :) Thanks for the article.  
26 Jan 12 by member: just.keep.swimming
Thanks for the link, Keld. Glad your wife is ok. All of us women, I think, are fairly self-aware when it comes to the gym. Please tell her that, from my experience, at least here, gym members are so obsessed with themselves that they pay little attention to anyone else. In my gym, I think I'm the only one who ever says hi or acknowledges anyone else (and I'm not the social type). My favorite thing to do is to watch how they adore themselves in the mirrors. Maybe your wife can find similar entertainment there.  
26 Jan 12 by member: Helewis
You did great at the restaurant! I don't know if you had to clear your plate as a child. It certainly takes some work to be able to leave food without feeling guilty. Thanks for posting the magazine article. Especially for newbies but also for everyone who has hit a mental block. It is not enough to decide to eat differently, the mind has to follow too. I find this the hardest thing. The questions in the article help to find out about your motives and blocks. To be successful we need to know why we are doing this and what stops us from sticking with it. Very useful, I will read it properly later. 
26 Jan 12 by member: LaraStar
Wish I could read the article, it is blocked from my work computer. I will try to remember to get on tonight at home. Best Wishes! 
26 Jan 12 by member: Lindsay6384
Lindsay.... If you go on the group Grand Central Station... Helewis has posted it on there. 
26 Jan 12 by member: Sk1nnyfuture
Oh, Thanks!! 
26 Jan 12 by member: Lindsay6384
It's Think, Choose, ACT, Win! And Paula posted it (jsfantome). 
26 Jan 12 by member: Helewis
Downloaded the article - it looks pretty good. 
26 Jan 12 by member: jimmie65
Happy that wife is doing well, exercise is definitely a great remedy for chronic back pain. I've had chronic back pain since a car accident 7 years ago and the only time it's felt great is when I'm regularly exercising (and especially after shedding some weight), and I've tried everything. Hopefully she can start to go to the gym a little bit, it becomes more likable the more time spent there! That burger sounds deeeelicious... I love salsa and jalapenos. Oven fries are great, too. There's a little health restaurant in my area that serves up "Unfries", essentially oven fries with a cute name. Can't wait to check out that article, good luck with your water intake! Love Joe Bonamassa, by the way. 
26 Jan 12 by member: Katiekinz
Nice to hear that of course, all is well in your world!!!  
26 Jan 12 by member: madaboutmoose
Downloaded the article - excited to read it later!! Glad all's well in Keld's kingdom.. ;) That was a really smart move to ditch the bun of your hamburger - sometimes it's those little moves that can save a LOT of calories in the long run! 
26 Jan 12 by member: erika2633
thanks for the article. I started to work on it right away. (already did a lot of the work in the last 6 months) but i really neaded this motivator! i like planning and making strategic desicions. so... are you happy with your current choises? (all of them?) some of those questions in the article really makes you think!!! have a perfect day tomorrow! Maud. 
26 Jan 12 by member: puhpine
Hi Keld, happy your wife is ok and i will check out the article. Sazy 
26 Jan 12 by member: sazy
26 Jan 12 by member: Baverian
Is everything ok? You havent been on here this morning! Very very confusing! ;)  
27 Jan 12 by member: sunshine_girl


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