Fitness Quest: April 2018

Several positive items to report in my renewed quest for fitness since the discovery that I had a heart attack sometime in the past (likely, in my mind at least, in January of 2017).

Mental Health: first and foremost, my mood has improved considerably. Thanks to cardio rehab and the natural adaptation process that we all go through after experiencing major life events I’m happier than I’ve been in a while and am functioning again. At least in my opinion (my friends and co-workers may continue to disagree but that’s their problem). I am looking forward to the future for the most part again and not afraid that each day will be my last – even if it turns out to be.

Physical Health and Exercise: cardio rehab goes well and I’m making progress. I’m biking and walking like I should on days I don’t have rehab – even beating several other “steppers” in my weekly Fitbit step challenge – which I wasn’t doing for a long time. I get through my tap dancing each week without feeling like I’m going to pass out and I’m in general feeling more energetic.

More exciting is that my bodyfat percentage has been on a downward trend for about four weeks now even though my body weight has increased slightly. In bodybuilding this would be known as “making gains.” Not by huge amounts, after all I’m not a newbie or a teenager anymore, but a clear trend. It does mean that I’m not losing fat as is actual goal, but it means that I’m gaining more muscle than fat which isn’t bad either. Especially for someone who is in late middle-age (unless I live to be 130).

Last month I mentioned I was being tested for asthma and the good news is that my lungs are “normal” and have no obstructions. Something is still going on with my breathing though and my gastroenterologist has put me on iron thinking that my anemia could be contributing to the issue.

I do have sleep apnea, both obstructive and central, for which I’ll be getting a CPAP machine for this coming week (I hope). I have one more night of testing with various devices to see which will work best for me.

Crohn’s: speaking of gastroenterology, we’ve decided that my Humira may not be doing the best job for me. So we are switching things up and I’m going to Entyvio. The plus side of this is that I only get an infusion every 8 weeks (at home) instead of a weekly injection. I’ll be blogging more on this as treatments begin.

Nutrition: here’s the hard part. I’ve discovered something that I probably should have known all along. Sugar is bad for you. At least added sugar is. And like sodium, the stuff is everywhere. According to the American Heart Association men should restrict their added sugar levels to just 9 teaspoons a day (4 grams = 1 teaspoon) and women only 6 teaspoons. This means that if you have one 12 ounce can of pop a day, non-diet variety,  you’ve gone over your limit. Not to mention the mega servings most of us consume! I drink the diet stuff so that’s not a source of sugar for me, but my sweet tooth may literally be the death of me. Especially when you consider that sugar has inflammatory properties – which can aggravate my Crohn’s, which may have caused my heart attack in the first place!

Overall: I’m doing as well as can be expected and maybe a little better even. I thank God for each day I’m given and that I’m not worse off.

It’s an old saying but true: it could be worse. Oh well, it’s back to the grocery store I go!

Onward!

Mediterranean Diet

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Sodium, Sodium Everywhere and Not a Bite to Eat

Question: which do you think has less sodium, a medium order of McDonald’s French Fries or a small salad?

Answer: It depends. Are you going to put dressing on that salad? If so, the fries win. In fact, the fries win even if you go up to large size and small fries can win if you are looking at overall fats, too!

Surprised? Don’t be. Since discovering that I had a heart attack sometime in the past, I’ve been working harder than ever to get my diet in line. I was already doing pretty good in keeping my fats low and started cooking for myself and am getting a little more “Mediterranean” in my eating and food choices each week (more fish, more veggies, less sugar). So, I thought it was time to take the next step and reduce my sodium intake.

Ha!

I now understand the trials and tribulations of people with high blood pressure. Sodium is in everything that is even slightly processed. Fast food, sit down restaurants, frozen food, soups, canned vegetables, frozen vegetables (but not always), baked goods, lunch meat, you name it and I bet it’s got more sodium than you would think.

Fat free means “added salt.” Pizzas should be called sodium pies. Surprisingly, things that taste salty, like potato chips, may have less sodium than a small can of spring peas.

According to the American Heart Association we should be eating no more than 2,300 mg of sodium per day, 1,500 if you have high blood pressure. But, the average American consumes more than 3,400 mg each day (more at the AHA website)! And I know from MyFitnessPal that I’m somewhere north of that figure on any given day. How much is 2,300 mg of sodium? About 1 teaspoon of salt per day.

Now in my case, I do not have high blood pressure and my heart attack does not appear to have been caused due to any dietary issues (arteries, with the exception of the one where the damage occurred are clear and “beautiful” according to my cardiologist). It’s likely, in fact, that the heart attack occurred due to my Crohn’s. And, I could choose to side with some of the research out there which suggests that if you don’t have high blood pressure sodium intake isn’t really an issue. However, with one big strike against me, I don’t think I should risk a second. So, I’m going to keep doing my best to get my diet in line and that means lowering my sodium intake.

Now should we talk about the amount of potassium in salt substitutes and the effect that has on someone taking ACE inhibitors?

The struggle continues.

Onward!

Fitness Quest: Total Eclipse by My Heart, Part 2

I cried.

While waiting for my brother-in-law to come pick me up and take me to the Emergency Room I just lost it. Why was this happening? Why couldn’t I cope with this? What have I done with my life? Is this really it? Is it over? Just a few of the many thoughts flying through my mind as I tried to digest the news I had gotten earlier in the week. My heart was damaged.

I had suffered a heart attack. I thought I was having another one now.

Now, interestingly enough, this wasn’t news to me. As I blogged earlier (Total Eclipse By My Heart) I knew that I had apparently suffered a heart attack some time in the past. The echo cardiogram had indicated reduced heart function. I had learned this more than a month earlier and seemed to be handling the news well. But, earlier in the week I had an appointment with a cardiologist. She recommended a heart catheterization to investigate further (for those who don’t know, this is a procedure where they actually insert a “tube” into your heart to find out what’s going on. I’ll spare the details, but there’s more info here). The test was less than a week away. But for some reason the news was really hitting home now.

As often happens with people in my situation, I became hyper aware of every little twitch, pulse, pang, twinge, tightness, tingle, etc. of my body and my chest in particular. And trust me, for a middle age man in his late fifties – there are a lot of them. Finally the feelings – some brought on by my medication – became too much and I thought my heart was failing. Add a feeling of impending doom (another warning sign of a heart attack by the way) and I just lost it. I called family who immediately rushed to respond (thank you) and then just blubbered like a baby. Something I hadn’t done since my father passed away four years ago. I miss my dad dearly, but I’m not anxious to see him again if you know what I mean.

Fast forward several hours to the University of Michigan Emergency room and I’m lying there talking with a wonderful head resident – who’s name I wish I had taken note of – and she’s advising me that there appears to be no immediate issue with my heart. In fact, if they didn’t know about my earlier diagnoses they would have thought I was in very good health, but that sounded like it has been a life changing event and maybe I needed to find someone to talk to about it.

She was right of course.

This news was, and still is, life changing. One week I’m hiking through the mountains of Colorado, hanging out with Olympians (more on that story here), feeling like a teenager who just discovered the gym, a little sore but full of energy, on most days, and enjoying a relatively active lifestyle. The next, I’m lying in an emergency room surrounded by people who are literally dying and thinking that I might be one of them.

One day I see myself as a strong, healthy “old man” who can bench more than most twenty somethings. The next day I see myself as a feeble old man who’s days are numbered and has one foot in the grave. I moved mentally from someone who was eager to tackle the next challenge and change the world to being someone afraid that there was no more to offer. No more opportunity, no more chances, it was time to sit down and wait for the end.

These emotions, thoughts and feelings are not unusual. According to the American Heart Association it takes anywhere from 2 to 6 months for a person who has experienced a “hard cardiac event” to come to grips with what has happened. My mood improves each day – occasional panic attacks aside. I’m sleeping through the nights now. But, I’m still “hyper aware” of each little pang and twinge.

And aware that my life has, and has to, change.

  • Diet – which I have always been trying to improve – is not literally a matter of life and death for me. And I still have trouble sticking to it! Do you know how much sodium is in like everything?
  • Roller coasters – a passion for me – are now something I probably should avoid (sadly, at first my cardiologist thought they’d be okay. But on re-thinking and researching a little more she decided that I probably shouldn’t open myself up to “potential exposure” of a different type of cardiac event).
  • Probably should find a travel buddy for long hikes in the woods. Which, to be fair, is always a good idea anyway.
  • No more heavy weight lifting. In or out of the gym.
  • And, I’m undergoing more tests. Do I really have asthma as one doctor once thought? I’m a heavy snorer (so I’ve been told), better check for sleep apnea. Maybe my Crohn’s treatment is part of the issue. Time to re-evaluate my medication.

But, I do have a new perspective on life. At some time or another we all must come face to face with our mortality. Once we do we have two choices: 1) give up and wait for the end or 2) embrace each day as a gift and work to make the world a better place than we found it. I’m choosing option 2.

Filters are off – or at least subdued – no more polite agreement on political and moral issues. I don’t need to be rude, but I’ll stand my ground more. I’ll smile more, I’ll say hello more, I’ll…well, you get the idea.

Stay tuned. My story isn’t over just quite yet.

Onward!

Wally-Bicep Still Got It

 

 

 

Fitness Quest: Goals for 2018

In the time honored tradition of setting resolutions (aka goals) for the New Year, I’ve reviewed my fitness goals from 2017 and made some adjustments for the new knowledge regarding my heart health (see my earlier post here regarding details if you’re curious). In the interest of keeping myself accountable, here they are:

1. Fast food no more than once a week. Obviously heart health is now, and probably should always have been, my number one concern. Crohn’s is second. Mediterranean is my mantra for the year and means less reliance on “convenience” and more self sufficient eating and disciplined meal prep. Both of my major health conditions – and probably others I’m not fully aware of – will benefit by putting an emphasis on vegetables and fish in my diet. I’ve already started to make the adjustments and am actually looking forward to a more varied diet. 
2. Increase cardio. Back to 10,000 steps everyday – minimum. Even if it means walking around the living room at night. I know that 10,000 is just a number, but it is a sign that I’m moving through the day. Pending approval from my cardiologist, I’ll be spending more time on treadmills and bikes this winter and still looking forward to running the occasional 5K.
3. Goal bodyfat percentage of 15%. I can’t sugar coat it. I’m fat and not getting thinner. It doesn’t matter how much muscle I have if it’s hampered by just carrying my own extra bulk. 15% seems to be a good ideal for a man in his late fifties. I may never actually see my abs, but I plan to at least feel them!
4. Keep strength up – 250 for 10 reps on bench. Again, pending my cardiologists approval as it’s possible that heavy lifting might be off the table for me. Of course, if I’m strong enough 250 won’t seem like heavy lifting, will it?
5. Put size back on the bis. Hey, I have to have at least on vanity goal, right? With the lower bodyfat my historic goal of 18 inches may not be possible (maybe with a pump). But if I don’t lose size my arms might at least look like 18 inchers if they’re lean enough. 

These are written down and in my wallet as a reminder to me everyday.

I hope you all have a happy, healthy, and productive 2018.

Onward!

2018 Goals

Fitness Quest: September 2017

A busy month for me as it turns out that was pretty good all in all despite getting back some iffy blood tests from my doctor on Monday. Nothing terribly serious, but we’ve got a couple things to watch regarding my liver enzymes as they spiked which is an indication of liver damage which is one of the side effects from my medication. So far no word on an ultra-sound to check things out, so I’ll follow-up. The numbers aren’t very high above the normal range. Everything else was pretty good though except for my iron and vitamin D levels. So back to the supplements. Ugh.

Crohn’s Update: In addition to the above, I’m actually feeling pretty good these days. I have energy it seems – which may be in part to the iron, vitamin B and other supplements. But I’m not complaining. Still not “normal” by most people’s standards, especially in the bathroom if you get my drift, but pretty darn close I think (i.e. no accidents or emergencies in a long time). Met with my new gastroenterologist and like her a lot. Very good doctor/patient rapport and she did her homework on my case before coming seeing me!

Workouts: I got all my weight workouts in despite a tough rehearsal schedule for the show I’m in (It Came from Mars at the Toledo Rep). This included two on Thursday, one before rehearsal in the gym (shoulders and back) and one after rehearsal with my brother-in-law (chest). In the past week I’ve been feeling particularly good. I’m waking up better in the morning and getting my daily push-ups (up to 30 per set) and concentration curls (gotta build that biceps peak) each morning.

Results are coming with my weight training, though slower than I’d like (naturally). My arms – the left one at least – are back over 16 inches cold and I think look a lot better (more defined – they are also harder it seems). Probably more importantly, I’m getting more reps in per set with my bench and increasing weight in other lifts. Not at my strongest yet, but not bad for an old man (8 reps at 225 for three sets currently). The goal is still 25 continuous reps at 225. Getting there slowly – thought my brother-in-law and training partner is getting stronger by the workout lately. 

Speaking of who, he unintentionally provided some big motivation this week. During our Sunday workout it was pretty obvious that he had his “swole” on – as in his short sleeve shirt was stretched to its max. Turns out he’s gone through a recent growth spurt sometime in the last three months, if not in the last couple weeks, especially in his arms and chest.  He now leads our “arms race” by a little more than an inch and is still growing. It’s a mystery to me why after several months of essentially the same workout he grew, though I’ve read somewhere that muscle growth occurs in spurts and isn’t a straight line gain kind of thing. He thinks it’s just from being consistent which is true as we’ve rarely missed a workout in the past year or so, I think maybe he adjusted his diet somehow or perhaps unbeknownst to us he was “belted by gamma rays*” though he isn’t turning green. However, instead of being jealous (okay, maybe a little) as I may have been when we were younger, I’m finding myself motivated to hit it harder in the gym and other workouts to catch up. Or at the very least, not fall farther behind. So even though we shouldn’t judge or compare ourselves to others, a little competition between friends is a great motivator it seems.

 

Cardio: thanks to my sister, I’m really stepping up my step game (pun intended). She’s been pushing a weekly “workweek hustle” on Fitbit and gotten several others to join in. I used to think I walked a lot during the day but now, whew! I’m also working harder to keep up with her.jacobsladder-3-full

Discovered a new cardio device at the College gym called “Jacob’s Ladder” (here’s their website – I’m not reimbursed for this endorsement btw) If you haven’t used one of the things and have the opportunity to do so – DO IT! One of the toughest cardio workouts I’ve ever had and it also works the arms and legs at the same time.

 

Nutrition: I met my protein goals most days this week, thanks to Muscle Milk and protein bars (again, not an endorsement – research all supplements before using). I’m surprised at how difficult this is. Especially without increasing fats, which unfortunately, I have not mastered. However, I have cut down on my carbs including simple sugars considerably. Turns out you can live quite well without french fries. Who knew?

Other Cool Things this Month: got an unexpected and random compliment on my triceps; had a pleasant conversation with a cashier about Fitbits – the young ladies really like the leather band it seems 😉; and had another good conversation about working out in general late in the week with another friend. 

All in all a surprisingly motivating week.

Onward!

*obscure reference to lyrics from a Marvel cartoon show in the 1960s. Bonus points if you know which one and just saying “Hulk” doesn’t count.

More bonus points if you know where the featured image is from.

 

Rockwell Bodybuilder

Fitness Quest: August 2017

I know it’s really September now but I thought I’d add a brief update on my activity in August for those interested (and those who aren’t, I guess).

Nutrition and Weight: Slow and steady seems to be the pattern. I had a couple weeks of no loss, but overall the trend is still downward. The problem is I’m really holding steady for the most part and can’t seem to shake the weight I gained several months back – the penalty of not paying attention to my nutrition for a week. I’m doing better now keeping my carbs under control but am still eating too many fats I think and not enough protein. However, though I’m not lighter, I believe that I’m becoming more defined in my arms, chest and shoulders (thanks to the exercise, more on that below). Always a good sign.

The never ending battle continues.

Exercise: Doing well here. I’m keeping to my weight workouts twice a week – though I need to increase the number of exercises I do I think and add more (i.e. any) leg work. I had an experience climbing a lot of stairs this weekend and it wasn’t pretty. Cardio needs to be increased again, too. This has been put on the back burner as I got my Plantar Fasciitis under control. Foot still hurts but with my shoe inserts it’s bearable. Got nearly 40,000 steps in this weekend already though. So that’s good.

I’m back to morning push-ups (30 now) and some light weight work to help me wake up and start the day energized. And I think this is having a positive effect on my overall physique as I mentioned above. Need to shrink the gut though. Always need to do that. Always…sigh.

Overall: Crohn’s is under control for the most part (maybe three days this past month of bloating and other issues), according to my doctor my blood pressure is good, my heart rate is good, so that’s all good news.

Onward!

Fitness Quest and Crohn’s Update: July 2017

It’s been far too long since my last blog in February when I discovered that I was suffering from DVT (Deep Vein Thrombosis). The good news is that this issue seems to have cleared up completely – at least that’s the news I expect at my check up next month. My afflicted leg is no longer swollen beyond recognition and doesn’t ache more than the other one. Well, except for a tightness with my “IT Band” (Iliotibial band) which runs from the hip to the shin. This seems to coincide with a flare up of my plantar fasciitis (foot pain) in the other leg so I’ve put my orthotic inserts and bought new shoes. This, along with taking a break from extended walking/running, seems to be helping.

Speaking of running, I once again participated in The Rose Run in Petersburg, MI (my hometown) a 5K to support cancer research – which is also held in Los Angeles in October as well! Anyway, I set the goal of beating my time from last year and I did it! Only by a few seconds, but I was faster than last year. Remarkable because I made many mistakes including:  1) I didn’t train properly or at all and 2) I probably shouldn’t have run given the above mentioned injuries. But, I did it with the encouragement of my niece, who ran with me, and sheer stubbornness.

In Crohn’s news, I have moved to weekly injections of Humira. My doctor felt that my disease was progressing still with the DVT being a symptom of that and that we needed to up the dosage. I think it’s working and have had only one significant flare up since going to the new weekly regimen. Though I keep calling my case “moderate” my gastroenteroligist says I actually have quite a bit of damage regardless of how I feel about it. I think he’s always suprised that I seem to be able to maintain and even gain weight. Again, stubbornness I suppose.

In other news:

Nutrition: Still experimenting with macros and seem to have finally figured out what works best for me as I’ve been losing weight consistently for a few weeks now. Lower carbs, higher protein are working now. Still getting too many fats according to my tracking through MyFitnessPal but I’ll get there. If I can keep avoiding the drive-thru I can better control this.

Workouts: These have been going okay, nothing spectacular. Still kind of looking for the next challenge. I’ve done planking, push-ups, an “arms race” where I competed against a few other guys to see who could put the most size on their arms in a set amount of time (it wasn’t me), my 5Ks, and wall sitting. What’s next? I’ll let you know.

Attitude: Overall, still positive. I do find myself reminding myself of all my blessings more these days – probably middle-age malaise or my general disgust with the state of politics in the USA these days (no politics, stay calm…must control blood pressure).

Onward!

Rockwell Bodybuilder

Fitness Quest: A New Wrinkle and Warning

Those of you who have read my other blog posts know that I have a digestive disorder called Crohn’s. Though my case is well controlled and I’m responding very well to my current treatment (Humira) I’m always at risk of other complications. Well, one of those complications occurred this week and it wasn’t even one I was aware of: Deep Vein Thrombosis (DVT).

DVT is a potentially serious and life threatening condition where, in the simplest terms, a blood clot forms in a vein (usually the leg) and blocks the blood flow. The result is pain and swelling of the limb – yes it hurts. In about 1 in 9 cases, if I’m reading the stats right, the clot will dislocate and move to the lung causing a blockage in the lungs (a pulmonary embolism or PE) and resulting in death. Scary stuff!  And it turns out that having an inflammatory bowel disease – like Crohn’s or Ulcerative Colitis – is a risk factor. Other risk factors are sitting still in one position too long (as in on a jet), a hereditary blood disorder known as “Factor V” which causes blood clots, injury, and others.

The good news is that we caught mine early, I’m on treatment (blood thinners) and there’s a good chance that I’ll get over this without any ill effects whatsoever (there’s also a chance I’ll have post thrombotic syndrome, aka PST, a couple years down the road, but I’ll cross that bridge if I come to it). Only time will tell and it may be as long as 6 months before I’m completely out of the woods.

There’s a lot of information on DVT on the web. Sites I used to gather my information and stats are:

Mayo Clinic
Cleveland Clinic
Centers for Disease Control and Prevention (CDC)
American Society of Hematology

I urge you to check out the facts for yourself and watch for the warning signs. If you have a leg cramp or strain in your leg that won’t go away, notice swelling, get checked soon. I thought my leg pain was just from lifting a heavy object the wrong way and waited almost a week before deciding that something was wrong. If I had been aware of the warning signs I could have started treatment that much earlier (that’s the warning).

In other personal fitness news:

Workouts: mine have been pretty blah since the New Year. Most people get geared up and motivated but for some reason I didn’t. I’m back on track with my weight training again – only upper body for now due to the DVT (and with my doctor’s permission). However walking and running is out of the question until the swelling and pain in my leg start to subside. I did get some good hiking in on a recent trip to Las Vegas and Death Valley recently though before the DVT hit.

Fitness and Nutrition: for whatever reason even with my exercise curtailed and my diet being, shall we say, lax my body fat seems to be decreasing even though my body weight is going up slightly each week. Could be a broken scale, could be that I’m doing something right and perhaps that my low carb, high fat strategy is more effective than I thought.

Well, as always the only direction to go is forward. So I’ll keep on keeping on.

Onward!

P.S. and for those who are not faint of heart, below is a picture of my good leg and afflicted leg side by side.

dvt-022517
Can you guess which leg is swollen? Hint: it’s the one with no definition.

 

Fitness Quest: November 2016

I know that it’s technically December, but I thought if I’m going to keep track of my “Fitness Quest” I should try to update at least monthly. So here’s last month’s progress report (or lack thereof).

Workouts: workouts have been going okay. Nothing spectacular to report in terms of strength or size gains, but also nothing spectacular to report in terms of going back wards either. I’m injury free and getting in some form of exercise everyday.

As my facebook friends know, I’ve been doing a different type of “challenge” for the past three or four months. It started with the “22 Push Ups for 22 Days” challenge that a friend invited me to join to raise awareness for the problem of veteran suicide, then morphed to a 100 push up challenge that I created where a few friends and I worked our way up from the 22 push-ups to being able to do 100 push ups in one session, then it was working up to a four minute plank. Now I’m doing “wall squats” (aka “wall sitting”) and working up to being able to do that for four minutes. This one is pretty tough as it increases by 10 seconds each day. However, it was time to do something for the legs.

I continue my twice a week weight training sessions with my brother-in-law. Though we’re pretty good about doing them, they are feeling a little too routine for me. I’ll be talking to him about upping the weight or varying the reps some to keep it interesting. The good news is that I’m at the very least maintaining strength and think that I’ve gaining based on workouts and measurements (waist is still down, arms and chest are getting larger again).

Nutrition: After it was suggested to me by a new friend, I experimented some with a low-carb, high protein diet last month and unfortunately, moved away from it somewhere around Thanksgiving. Though I liked adding carbs back in (I missed bread of all things) I paid a significant price and my weight jumped back up in pretty short order. So, essentially in terms of overall weight and bodyfat I’m about where I was a year ago. I’m going to double down on this style of diet again – yes, I know it’s the Holiday season – and see if I can make some improvements before the start of the New Year. I’d rather not have to make some drastic unkeepable resolutions like the rest of the world on January 1!

Crohn’s: The good news is that there isn’t any major change in terms of my Crohn’s disease. The Humira seems to still be doing it’s job. I have noticed that as I get within a couple days of my next injection that I start to feel queasy inside again. Not sure if this is a real thing though or a psychosomatic response to knowing that I’m due for an injection. Weather changes seem to be playing a role again this year. We’ve had some dramatic swings in temps (going from 70 degrees to 30 degrees overnight) and such as winter comes on and I felt it inside.

Once again this year I did go to an annual IBD update to learn about the latest research in the area of Inflammatory Bowel Disease (of which Crohn’s is one). As usual, it was very interesting and informative. The main take away is still hang in there. Better treatments are coming soon (as in about 5 years).

Mental Health: Overall, I think I’m still doing pretty well here. I’ve been having some odd “stress dreams” for some reason but not sure why so I’ve given some thought to this. But things are going well with work, I don’t feel over burdened and despite the usual malaise of not being quite where I want to be career-wise I’m employed, have friends and family and overall am in doing pretty well. Heck, I even have a new car that so far is running like a dream so no more “when will it break down” thoughts which were part of my daily life for the last, oh, 3 years or so!

The only real disappointment I had recently were the results of the US election. But, I can rest easy in knowing that whatever happens it’s not my fault! I just keep hoping for the best and expect the worst like a lot of other people and at least the darn commercials have stopped.

Summary: Life is good and the only way to move, as always, is forward.

Onward!

 

 

Soloflex Ad

Fitness Quest: October 2016

The past three months seem to have been a blur of activity. Which is probably a good thing since it is an indication that I’ve had energy to do things, and given my normal state of anemia (in part due to the Crohn’s) that’s a good thing. One concern I haven’t had is my Crohn’s as that continues to be under control by most accounts. The Humira appears to be doing its job and that’s a very good thing.

Exercise: Since my last update I did complete my personal “100 Push-Up” challenge. A few friends joined me which helped as we kept each other honest. At the end I was able to do 100 Push-Ups in less than three minutes which by most standards is a sign of excellent physical fitness and strength. I noticed huge benefits in a short time just by being consistent with the push-ups. Triceps are larger, arms are “harder” overall and I have definition and size in my chest and delts that I don’t think I’ve ever had (I can now “roll” my pecs which is pretty cool actually). However, in some ways they did take a toll and the last couple days were as much an exercise in mental toughness as physical strength. I took a break this past week and will be putting a lower number of push-ups into my regular routine going forward.

Another thing I discovered with these last two push-up challenges is the support I’d get from friends and family by going “public” (I posted daily on Facebook my progress). I learned that I actually inspired a few others to try and improve their own fitness, and I never thought I’d be a fitness role model, and I didn’t mind the comments about my weight loss and increase in overall “buffness” (the occasional “hey, you’ve got some tricep action going on there” while wearing a long sleeve shirt and “wow, you can tell Dave’s been working out” while wearing a short sleeve shirt and “you lost a lot of weight” from people who haven’t seen me in a while).

The next challenge is going to focus on core strength and tightening up the middle. I may never have a true six-pack but by golly I can have a flat midsection. I’ve also got a side challenge already in the works with another friend who works out but has been lax lately. He was lamenting that his shirt sleeves were getting too loose. So we’re going to see who can put the most size back on his arms by the end of January. Sadly, I’ve got a long way to go to fill out my sleeves again, too!

Weight workouts are going well. We, my brother-in-law and I, got back up to a 250 pound bench press and now backed down to about 180 to focus on increasing reps. I want to start getting some weight training with the legs going again. I just need to figure out how to get this back into my schedule.

Cardio could be better. I haven’t been running but for the most part I’ve been walking and at least getting 10,000 steps in each day. I did participate in a 5K Fun Run/Walk during the annual NACAS Conference and was only a couple minutes off my best time earlier this summer. Not bad considering I hadn’t planned on running at all during it!

Nutrition: Despite my research and trying new things I still struggle with getting the proper nutrition and keeping fat off. Most of this is discipline – I need to stay away from the drive-through – some is lack of planning. I find myself too often not packing lunch or having a dinner plan. I’m starting today to fix this. You can’t control your weight (i.e. bodyfat) without complete control of your diet. Only I can change this.

I had an interesting conversation with a fit young man at the annual NACAS Conference and he suggested I try a “keto” or low-carb diet. This is something I’ve been sort of trying on my own to a small degree anyway, lower carbs and upping the protein, but I also reduced fats which he suggested may be the wrong way to go. I’m doing some research and will be giving a more hard core low carb diet a try this week. Giving up carbs will be difficult – but I’m tired of looking at this belly.

Mental Health: Overall, attitude is good. Like everyone else I do have those moments of doubt and worry. However, in general, life is fairly good. A lot of people have it a lot worse than I do and I do remind myself of that every day. I do need to make time for some regular prayer/meditation however to clear my head at the end of the day (or maybe the beginning).

So, in keeping with accountability, I’ll be posting more often here on my Fitness Quest and hopefully other things as well. Until next time…

Onward!