by Ethan Johnson
December 11, 2007

Alrighty, the final fitness update for 2007. I'm feeling pretty good about my personal progress, and believe that I have laid a solid foundation going into 2008. Let's run down the latest numbers, and then I'll close the year out with some reflection and optimism.

• Starting weight (as of February 3, 2007): 295 pounds
• Today's weight (December 11, 2007): 250 pounds
• Net gain/loss: -45 pounds
• Time spent doing formal exercise in November 2007 (not counting floor exercises): 14 hours, 45 minutes
• % of month spent doing formal exercise (not counting floor exercises): 2% (15 hours divided by 720)

To recap, my exercise plan consisted of:

• Walking at least 30 minutes a day
• Riding a bicycle or kicking a soccer ball around for at least 30 minutes a day (if not walking)
• Floor exercise at least 3 times per week

I made relatively minor dietary changes, such as no more bagged snacks, including potato or tortilla chips. I have been experimenting with substituting yogurt as a binding in fried foods instead of eggs. Seems to be working well, in the limited trials I have performed. I do behave badly from time to time - after all, it is the holiday baking season - but the exercise foundation is key to promoting total body fitness and gradual weight loss. As Dr. Oz noted recently, women have to be letter-perfect with dieting if they don't exercise, whereas men can get away with "cheating" on a diet because of the assistance that testosterone provides. BUT, men still need to do the necessary work to lose weight, regardless of hormonal assistance. FYI for any men who think any of this comes "easy". It does, in a way, but it's still work - and more importantly, commitment.

(Note: I am NOT on a "diet", and do not take any drugs/pills/supplements to assist with weight loss.)

We put the treadmill up for sale. I am grateful that we had it available to get me started on my path to total body fitness, but frankly I find walking on treadmills - any treadmills - to be an unnatural act, which promotes back pain. I'd rather tough it out in the Texas heat (and cold) and walk outdoors where I can maintain a natural rhythm. Plus the scenery is more interesting than the closet door across from the treadmill. Marlena experienced major back pain as well, so it's best to let the treadmill go and develop alternative strategies.

The time to start mulling over New Year's resolutions is fast approaching. I know that not many people want to be bothered with that thought right now, what with the holidays, the stress, the shopping, the functions (parties)... you'll cross that bridge when you get to it, right? What I learned this past quarter is that the best time to reinforce a personal fitness plan is the "worst" time. November and December are historically the "worst" times in the USA to be starting a fitness plan, let alone sticking to the one you felt good about in the Spring and Summer. And then there's the comfort food, the standing around in long lines, the hectic schedules, the holiday vacations... ugh! Who has time for exercise?

As noted above in the "numbers" part of this update, I spent a whopping 2% of November walking, riding a bike, or kicking a soccer ball around. Factor in the floor exercises, and maybe we're up to 4% of the month. Roughly 96% of my month was spent NOT doing any formal exercise. This doesn't have to eat up your day. I even managed to stick with the program as much as possible on the road. But commitment is the key, If you can make the commitment in the crazy months of November and December, you'll have a literal leg up on everyone else come January. They'll all be thinking about personal improvement, while you'll be living it.

If I only break through with one piece of advice, this is it: Do whatever you resolve to do for 30 days. No excuses, no stopping and starting. Study a foreign language, try watercolor paints, read books, learn a musical instrument, quit smoking, play suduko, whatever. If after 30 days you plain aren't grooving to the New Thing, try something else for 30 more days. Think about what you liked and disliked about the 30-day activity at the end of each cycle. Do you want to keep doing the new thing? Maybe make some adjustments? Did you not like the new thing that much, but perhaps you got turned on to something more to your liking as a result?

I prefer that the 30-day activity be something "active", as in, learning how to do something, or performing some activity (such as exercising). "Negative" goals could work, but they're more a matter of avoiding something, such as quitting smoking. Why not cut and paste? Cut smoking, replace with some fun activity? Give up [junk food], replace with 30 days of trying out vegetarianism? Remember, the time and effort spent doing this 30-day activity is necessarily time and effort that is not available for other activities (including being a couch potato).

I'll have more to say about 30-day activities in January, but for now think it over and consider what sorts of things you have been meaning to try but haven't had or made the time to do them. Or, think about what you have had a tough time doing because "cold turkey" was too much too soon. What if the tough task was only for 30 days? Could you tough it out?

I'll share my personal selections throughout 2008.

Thanks to everyone who encouraged me on my path to total body fitness throughout 2007. I still have a ways to go to meet my personal targets, but 2007 was an amazing year, full of incredible achievement and sustainable changes. I wish you well on your own personal journeys.

Here's to a healthy and fun remainder of 2007! <EM>

(Check out the Health and Wellness archive for more articles like this one.)