ScottFentonBlog

Thought I would just throw a little “6 month” update out there……as it relates to my 40 year old body transformation…

*Been hitting the gym about 4 day per week on avg

*Swim two days per week, Bike one day, Weights one day… approx 45 minutes each day.

*Been drinking a lot of water, but this is still a challenge for me

*Been using the “dry sauna” for about 15 minutes after work outs, really notice a change in my energy level from this. Perhaps “sweating out the toxins”…

*After 6 months I am finally starting to notice a real increase in my stamina and strenght! not ready for the Iron Man yet of course, but making real progress

*I am thinking about borrowing PX 90 from a friend and doing that through the Summer? I will post my struggles or gains at a later date..

Well, that’s about it for now….sadly this is the longest I have ever stuck with a exercise routine, but I am committed to making this work! 5-7 pounds to lose and a life time to live a healthy life

Working it out with you,

Scott

Approaching the 3 month mark on my journey towards healthy eating, consistent exercise and working towards a Summer mini triathlon and a Seattle to Portland bike ride.  I definitely feel as if I have ‘hit a wall’ if you will. I have lost a total of 15 pounds since Jan 1, but have not lost any significant weight in over 3 weeks! To be honest I think my body is starting to get used to my routine? So, I am looking at some new exercise patterns to try and trick my body into working a little harder. Up to this point I swim 2 days a week, run 2 day a week, and bike 1 day a week. I also do a short 3o min free weights routine twice a week on my run days.

My eating patterns have certainly improved! less sugar and more fruits and vegetables. Been working hard on managing my portions sizes as well. I have not been as disciplined as I should with drinking more water, for some reason I really have a hard time with this.

My goal weight is 165, so I still have about 7 pounds to go! These last 7 pounds are very stubborn, I would love any suggestions, or ideas that I might consider?

Working it out!

Scott

Well in my quest to drop 15 pounds, run a half marathon, bike from Seattle to Portland, and complete a Sprint triathlon all this summer mind you, I figured I might want to start eating a little bit healthier? My plan you ask? my plan is simply to have a plan! Now I have been employing my new plan for only two weeks now, so do not wait for any book to be written on it. My ‘plan’ if you will has three phases, #1 Portion Size, #2 Planned Snacking, #3 Plenty of Water..this simple plan combined with what I consider moderate exercise (3 days a week avg) has provided me with renewed energy, as well as shedding close to 7 pounds!

#1 Portion Size; I cannot see myself ever on a ‘diet’ that simply forbids certain foods, just too much tasty food out there! However I can manage the quantity of food I consume, passing on seconds, eating slower, this way I still enjoy the taste of say 1-2 cookies without suffering the consequences of eating 2 dozen cookies, my wife and I like to share a burger at Red Robin for example….often eating out is where we tend to order too much food, so be intentional about it and do be afraid to ‘box it up’ for later

#2 Planned Snacking; For me the temptation to skip breakfast and grab a donut a Starbucks is just too easy, or how about that 2:3-3:00 hunger bell that always goes off? for me I was constantly in this rut of being hungry at strange times during the day, which would often result in a junk food fix. For me the solution has been first to make sure I eat a good breakfast, but also packing snack every morning that are healthy and can ‘carry me over’ until lunch/dinner. Fruit, almonds, peanut butter on crackers, are a lot better than the usual snickers or donut! I have a special snack bag that I make sure is always in the car…

#3 Plenty of Water; For many people this is a no brainer, but for me it has taken some work. I love coffee! and while nothing beats that ‘first cup’ in the am, I make myself start each day with a very tall glass of cold water first. Not only does is help wake me up, but it seems to make that cup of coffee taste even better! Our bodies just operate so much better when hydrated, I still struggle with this one, but I certainly have seen the benefits.

*PS…I should mention here that getting a solid 7 hours of sleep for me has never been a reality, but I have found that by cutting out my late night TV and reading more at night that I give my body the ‘permission’ that it needs to fall asleep quicker..I have been told that adequate sleep is essential to weight loss.

At the age of 41 I have decided that some very real changes are in order! So I have flirted with the idea of training for, and even competing in triathlons…. Last spring was my first attempt and to say the least I was a bit overwhelmed, this was a sprint (mini-triathlon) mini does not sound real impressive though so I will just call it a sprint triathlon, Ok? Anyhow I almost drowned to death on the swim portion, jumped on my bike cold and wet and dealt with some leg cramping, and then followed it all up with a pretty pathetic run where I am quite sure some 12 year old girls were passing me!

So here we are heading towards spring again and I am ‘ramping’ up my training to prepare for a couple of  Triathlons, maybe a half- marathon with some cool people from the Rock Church, and the Seattle to Portland Bike Ride with my brother Steve! I will try to keep those of you who even care as to how I am coming along, if you would like to provide your stories or comments please join in fun! I always like to hear what has worked for other people and what has not. Please help me!

Working it out…with you!

Scott