60 in 3 Reboot - Step 1, What Does Being Healthy Mean To You?

I haven’t updated this site in almost a year because I’ve been busy with quite a few other things. I tried out a fashion blog but decided I knew nothing about fashion (something my girlfriend would heartily agree with). I’m currently writing a self improvement blog and we’ll see how that goes. Still, every few weeks I think about 60 in 3 and I miss it. I miss talking to all of you about my workouts, eating plans and exercises. I miss hearing from you about your questions, your triumphs and challenges. A few weeks ago one 60 in 3 reader wrote me an email about how inspired this site had made him and the success he had in losing weight and getting in shape. That clinched it for me, I knew I had to get back to this place and to all of you.

So here’s the plan. I’m going to start posting on 60 in 3 on a regular basis. New posts will be up every Monday just in time to distract you from coming back to work. Topics will be the usual, exercise, workouts, eating, weight loss and all the rest. If you have questions or suggestions for articles, please feel free to send them my way. In the meantime, I thought I would start this reboot with a quick series of articles on how to get started. Which brings us to today’s post, getting started…

Step 1 – What Do You Want?

What does being healthy mean to you? Does it mean losing weight? Does it mean being able to run a mile in under 15 minutes? (you laugh but that was one of my original goals). Does it mean looking good in a bikini? Does it mean dropping your cholesterol levels or your blood pressure? These are all very different things and in many cases they might actually require different techniques, eating plans, training methods and life changes. So which of these matter to you?

Write Them Down

Take a moment to write down what being healthy means to you. These phrases will not just determine what sort of changes you need to make in your life, they will also serve as motivations and goals, so make them realistic, specific and measurable. For example:

• I will take two inches of my waist by May of next year
• I will lose 50lbs by next April
• I will fit into my old pants by next Easter
• I will be able to run a mile in under 10 minutes by next spring
• I will get a clean bill of health from my doctor when it comes to my blood pressure by my next physical in June of 2011

Check For Conflicts

A lot of times we write things down without really thinking about what they mean. We put down things like “I want to bench press 300lbs by next summer” right next to “I want my back to be healthy by next June”. Well, those two are probably mutually exclusive. Not necessarily so, that’s true, but most people who have back injuries should focus on those before they move on to lifting weights. Another common mistake is to make things unrealistic. For example, it’s simply not realistic to lose more than 1 to 2lbs of weight per week. Sure, you can do it, but it’s not healthy.  Still, don’t worry about this too much right now, we’ll focus these goals a bit more as we go along.

Last But Not Least

Keep your goals with you. This isn’t meant to be a one time exercise for you to get rid off as soon as you’re done. These goals will guide you for the rest of your life in some cases. So keep them with you, frame them, put them on your computer background, print them out and hang them by your bed, do whatever it takes to keep them in mind.
Next Monday we start getting our butt in shape

How Far Are You Willing To Go?

It amazes me sometimes how far people are willing to go to be thin.  I hear it all the time.

• Crazy diets which involve ridiculous eating plans
• Insane exercise plans which are clearly unsustainable
• Popping pills which either do nothing or artificially change your metabolism
• Smoking cigarettes (Yes, I actually know someone who doesn’t want to quit smoking because she’s afraid she’ll gain weight).
• Surgery
  • Liposuction, a procedure where they literally poke a hole in you and then vacuum out fatty tissues
  • Stomach stapling, a procedure which restricts your eating

And now, here’s a new article from Forbes.com showing two new ways in which our wonderful diet industry is going to help you in years to come.  First we have:

researchers inserted a molecular shunt into the liver cells of 94 mice

That sounds promising, doesn’t it?  Luckily, the researcher adds,

Still, genetic engineering has not yet been used to successfully treat people, so any anti-obesity treatments using molecular shunts are years away, Liao said.

And next we have:

researchers added leptin receptors to a particular type of neuron (pro-opiomelanocortin neurons) in the hypothalamus of the mice’s brains

Really?  Is this the future of weight loss?  Genetic engineering and brain modification?  I’m sorry, I know we all want the easy answer, we all want that magic bullet that will make us thin and healthy without any of the effort.  A pill or a treatment that will enable us to eat all the ice cream we want while still having six pack abs.  I know, I understand, I want it too.  Unfortunately, the best, safest and healthiest ways to lose weight and stay fit are still:

• Eat healthy
• Eat in moderation
• Be physically active

No need for pills, surgery, genetic engineering or brain surgery.  Just those three things.  It’s a secret that everyone knows but refuses to admit.  Eat less junk food, eat more veggies, move around more.  Nothing else is needed.  No, it won’t work in 3 days and no it won’t work without a bit of effort and sacrifice on your part, but it will make you healthy without the associated risks of the procedures described above.

So if you’re thinking about any of the procedures above, do me a favor.  Try to do the following three things first.  Try them for just a month and see how you feel.

1. Find something in your eating habits that you can cut out.  It could be the double latte in the morning or the late evening candy bar.  Whatever it is, identify something unhealthy and cut it out completely.
2. Add one serving of vegetables to your diet.  Healthy vegetables, like tomatoes, spinach, cucumbers, peppers and so on.  Eat them raw if possible.
3. Commit to 30 minutes of walking a day.  No excuses, no canceling on account of rain.  Just get out there and walk.

Make it your very own 30 day challenge.  If you can do this then you can lose the weight in a natural and healthy way.  Sure, it may take a bit longer than stomach stapling but at least you won’t have to go through surgery!  And if you can’t do this for 30 days, then I apologize but you don’t need stomach surgery or genetic engineering, you need a life change and a motivation boost.  I just hope you get it before it gets you.

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If you’re interested, here’s the article.  Also, note the ending:

“Until we get a very clear understanding of the way that all of these compounds work together, we need to accept the fact that diet and exercise is the only well-proven, safe, side effect-free approach to weight and glucose control,” Weiss said.”

Shape Up Your Sexlife

I have a hard time finding ways to motivate people.  You tell them being healthy is good for you and they say “sure, but I want my ice cream!”  You tell them they’ll live longer and they say “sure but I want to watch TV.”  So I’ve been looking for ways in which to give people something more immediate as motivation.  Something that will make them think “YES! Now I want to get healthier.”  Well, I think I’ve finally figured it out.

Being healthy will lead to MORE and BETTER sex!

Got it?!?!  Does that get your attention?!?!  Good, now let’s listen to the expert.

Today’s guest post is brought to you by NYC fitness expert Jennifer Cassetty who took some time away from her busy schedule to answer a few of my questions.

Does a healthy lifestyle improve sex for both men and women?

• Yes - Studies have indicated that everything you do in life is all connected. A healthy lifestyle and regular exercise can rev up hormones, relieve stress, reduce fat and reenergize the body.  That helps increase blood flow to the certain body parts, priming men and women for a better sexual performance.

How does a healthy lifestyle improve sex for men?

• Exercise and living a healthy lifestyle, in general, can pique desire for couples and make relationships more enjoyable. The results of exercising can be one of the best gifts for yourself and your partner. It builds confidence because you physically look better and you have the energy to perform with your partner.
• For men specifically, eating right and staying active increases blood flow to that certain body part, reducing the chances of being impotent in the bedroom.
• Adding exercise adds confidence that you need to take charge and satisfy your partner. Women like men that exude that semi-aggressive trait that turn women on. In order to do that without being too cheesy, you need confidence. Having a physically fit body gives you that needed confidence some may lack.

How does a healthy lifestyle improve sex for women?

• For women, living a healthier lifestyle improves sex tremendously for them. When you take care of your body (can apply to men as well), you heal faster and with the addition of sex, it can increase speed cell repair and regeneration.
• An extra benefit of having a healthy lifestyle and active sex life is that you will have fewer migraines. Healthier women have sex more often because it actually eases headaches, says Randolph W. Evans, M.D., clinical professor of neurology at the Baylor College of Medicine in Houston. (Gal’s note - I find this amusing for some reason)

Does sex count as exercise?

• Yes! Having sex allows you to burn calories, reduce stress and increase your energy. Be adventurous and try different positions with your partner. Depending on your position and endurance, you can tone your glutes, abs and triceps. For more information on which positions can tone your body (or which exercises enhance your performance), you can contact me by visiting www.jennifercassetty.com.

Other than the names, do the exercises you mention have specific benefits on sexual performance or pleasure?

• It all depends on the body type. The exercises I provided were general and could be used by just about anyone (after approval from your doctor). To get a specific work out designed for your body type, feel free to contact me, and I’ll be more than happy to design one.

Are there foods you recommend to people looking to improve their libido and sexual appetites / performance?

• There are plenty of foods that are both healthy and improves sexual appetite. For instance, bananas are tasty and have a marvelous phallic shape that reminds us of something special. Bananas have potassium that helps with your sex drive.
• Chocolate was once referred to by the Aztecs as “nourishment of the Gods”. Chocolate contains antioxidants that help in reducing the risk of cancer.
• Ginger should also be used more in meals. It is a stimulant to the circulatory system. Perhaps a stir-fry with freshly grated ginger can stir something spicy up in the bedroom later.
• A glass or two of wine can greatly enhance a romantic interlude. Wine relaxes and helps to stimulate our senses. Drinking wine can be an erotic experience. Let your eyes feast on the color of the liquid. Caress the glass, savor the taste on your lips.

Do these tips apply to people of all ages? Even seniors?

• Yes – they are for every age group, however, I strongly recommend you consult with your doctor before beginning any new lifestyle change and exercise routine.

A Walk In The Sunlight

It’s 8am, I’m alone in the office.  I’m frustrated by my inability to finish this homework.  I’m lonely, upset over the hole in my life.  My body feels strained by the lack of workouts last week.  All of this leads to anger, rage, sadness, frustration and a whole host of other negative emotions.  What do I do?  I put on the iPod and head outside.  Sunlight and music, my new found friends.

They’re there when I’m sad and they’re there when I’m tired.  They wake me from my stupor and cheer me up from my depression.  The warm sunlight feels so great on my face and the wonderful sounds of powerful music emanate from the headphones and keep me company as I walk.  It’s like an escape from all that is bothering me.  I take the first step down the path, listen to the first song and I’m lost in wonder.  My thoughts race every which way as I lose myself in dreams, hopes and aspirations.  The problems I face seem smaller somehow when I’m faced with the grandeur of the outdoors and my energy level perks up with the music.  The emptiness inside is filled with warmth and the solutions to my issues dance in front of me.

I arrive back feeling refreshed and renewed.  My problems are still there but I feel more ready to face them now.  The walk gave me a break which my body and mind sorely needed.  I don’t feel tired now.  I feel full of energy, ready to face anything which might come my way.  All the ideas I had during the walk flutter about me, waiting for me to write them down and start working.  Even better, my body feels good now that it’s had a chance to stretch out and get some sunlight.  I no longer feel cramped and alone.

And the cycle is broken.  The emotions get better as I work on my problems.  The urge to do something stupid fades away as I focus my new found energy on implementing my ideas.  The need to drown my sorrows in caffeine and sugar fades away.

Banishing Darkness From The Light

There’s an old Israeli song, typically sung on Hanukkah which was a favorite of mine when I was a small child.  The chorus involves all the singer stamping their feet to the repeated singing of “go away darkness, go away before the light”.  That always made me feel better as a small boy, especially since I was afraid of the dark.

There’s a part of me that remembers that song now and understands it as that little boy did not.  There’s something scary about that darkness, about not knowing what’s in front of you and we tend to want to fill that darkness with familiar and comfortable things.  And so we eat “comfort” foods.  Things like ice cream and chocolate and fried dishes.  Food that makes us feel loved and appreciated, perhaps because it reminds us of better days or perhaps because it stimulates our bodies in ways that mimic happiness.  Whatever the reason, there’s a better way.

Sunlight and music, combined with walking.  A magical combination that’s better than any amount of fried foods and ice cream.  This is just one way which I’ve found to cope with stress.  Just one way which doesn’t involve overeating or doing something destructive.  There are many others.  I’ve also found that conversation is a far better coping technique than binge eating.  Find a good friend and talk.  Trust me on that one.

There’s More

I look at this post and compare it to the one from last week and I can see how much I’ve changed over the past few years.  I’m encouraged.  The problems are still there, some old and some new.  Some issues have been resolved and some new ones have emerged.  Overall though, I cope with my issues in a healthier and less damaging way.

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For those who are curious, I highly recommend the music of Rob Dougan for times like these.  Great sounds perfect to sooth your mind and body.

I Am A Failure…

Oh, those deadly words, I have failed.  My goals lie shattered at my feet and my dreams are ruined.  Everything is gone, hope are dead and lost.  What happened you ask to bring about such dire consequences?  What horrible thing could have occurred that would ruin my future and demolish my best laid plans?  The answer is simple, I went back to diet coke.

Yes, that sweet sweet taste of caffeine laden chemical water lured me into its warm embrace one more time and today I found myself buying not one but TWO bottles of Coke Zero while waiting for my flight out of Austin airport.  I am a failure and the shiny black and red bottles are evidence to that failure.  Surely my life is done.

But Wait!

What about my other carefully laid out goals?  What about my incestuous love affair with chocolate?  Has that too returned into my life?  what about my old habits of consuming two medium domino’s pizzas for dinner?  Am I back to the chicken kickers?  And if not, isn’t my failure to kick the Coke habit a signal of my complete lack of willpower?  Should I not give in now while I can still do so gracefully and kick back with a bag of Lindt Truffles and a bucket of KFC?

Not So Fast…

Yes, the Coke is back, however, not as bad as it was before.  While I did drink some around lunch time, I no longer consume it all day long.  Also, while I may still imbibe my addictive chemical water, I did in fact kick the sugar habit.  I’m chocolate free now and plan on staying that way.  What about my exercise habits?  Still going strong!  What about my increased consumption of vegetables?  Yep, still good.  What about my decreased consumption of processed junk food?  Not a bucket of KFC or a carton of Domino’s in sight!  So am I really a failure?

Of Course Not!

A good baseball player has a batting average in the 300’s.  That means they get on base around 30% of the time.  A good basketball player has a free throw average in the high 60’s.  Barack Obama lost quite a few of the early primary contests and even some of the later ones.  Napoleon won most but not all battles.  Spielberg puts out amazing movies but he also puts out the occasional piece of dreck.  So why am I a failure because I had a bit of coke?

Why should I give up on everything when it’s just one thing that’s not working.  This is madness and in times past I bought into this mindset hook, line and sinker.  I failed at one little thing and I saw it as a reason to stop trying everything.  I had a bit of chocolate and used that as an excuse to order five big macs.  After all, if they day is already ruined due to that chocolate, might as well ruin it all the way!

Time and again I see people make the same mistakes I used to, which is part of the reason I started writing 60 in 3.  I see them take on an ambitious program of weightloss and fitness.  I see them set goals and divise master plans with a dozen different projects.  Then I see them fail and the chain reaction starts.  One little failure causes a bigger, which causes a bigger which causes abandonment of the whole plan.  Is this smart?  Of course not, but it is human.

Focus On The Successes

It’s time to stop focusing on the failures.  Yes, you’re going to fail.  Accept that now and move on.  If you’re not occasionally failing, you’re not really trying.  Your goals should be something you can only barely achieve and sometimes you’re going to fail.  That’s fine.  Accept the failure, learn from it and move on to try again.  More importantly, don’t use one failure as an excuse to abandon all hope.  Don’t use one setback as a reason to turn your back on all the things that are working.

Yes, I had a coke.  I gave in to my need for caffeine and bought a coke zero.  I’m not proud of that, but I also know that I did NOT buy that bag of M&M’s, I did NOT buy that bag of potato chips, I DID work out yesterday even though I was pressed for time, I DID have a healthy breakfast today, I DID order the salad yesterday even though I was in a Texas bar.  All of these things are a success.  All of them are reasons to celebrate and one, or two, little coke bottles shouldn’t change that.

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If you’re reading this, take a few seconds and let us know about your successes.  Use the comments and write down something you’ve accomplished today.  It doesn’t even have to be health or fitness related.  just write down something you feel was a success.  I’ll start…

Self Medicating With Food - AKA, Emotional Eating

It’s 8pm, I’m alone in the office.  I’m frustrated by my inability to get our software product to do what it should.  I’m lonely, upset over a recent breakup.  I’m tired, suffering from lack of sleep due to a cold.  All of this leads to anger, rage, sadness, frustration and a whole host of other negative emotions.  What do I do?  I reach for the candy and caffeine.  The two things I am trying most to avoid are my friends when I’m in need.

They’re there when I’m sad and they’re there when I’m tired.  They wake me from my stupor and cheer me up from my depression.  The cold Coke Zero feels so wonderful on my tongue and the sweet sensation of the chocolate is like an escape from all that is bothering me.  I chow down on the first piece of chocolate and then the second and the third, each one giving me a brief moment of joy followed by the return of the feelings of loss.  I drink one can of coke and feel uplifted, energetic.  I drink another and feel even happier.  With the coke, the buzz lasts longer but even there it fails and on the ride back home I’m more depressed and alone than I ever was.

Worse, now I’m guilty over binge eating.  I beat myself up for giving up on my goals.  I question my will power and my resolve and this all feeds into my depression and feelings of anger and frustration.  Of course I failed at work, of course I’m sick, of course she broke up with me.  Look at me, I can’t even control my own hunger.  Who would love such a man?  How can such a man be successful at work?  How can such a man be healthy?

And the cycle repeats.  The emotions get worse.  The urge to eat gets stronger.  The need to feel better, if only for a second, if only for a minute more while I eat that candy or while I fly high on that caffeine.  I need it now more than ever, because I know that for a brief second, a brief glorious second, it will all go away and I’ll feel good.  I’ll feel cheerful and happy while the sugar and caffeine course through my veins and trigger hormonal responses.  I know I’ll crash again but that’s in the future.  I need my fix and I need it now.

Addiction

If that sounds like the account of an addict, that’s because it is.  Emotional eating is in many ways similar to a drug addiction.  It is the consumption of stimulants (usually sugar and / or caffeine) to trigger chemical changes in the body which simulate although are not quite the same as happiness.  We’re sad and therefore we eat.  We don’t deal with the issues that make us sad and we may in fact be making them worse, but the food allows us to feel happy for just that brief second, that wonderful moment when all else disappears.

I suppose that on a small enough scale, emotional eating isn’t a bad thing.  If once a year you break down on the anniversary of a loved ones’ death and eat a favorite dish, that’s one thing and no one will ever begrudge you that.  Unfortunately, many of us, myself included, use emotional eating as a crutch for every day life.

• Feel tired in the morning?  Grab a muffin and a coffee.
• Falling asleep at work in the afternoon?  Grab a coke or some cereal.
• Tired and frustrated by your social life?  Go for that gallon tub of Ben and Jerry’s Phish Food.
• Annoyed by your coworkers?  Walk to the kitchen and grab some of that free cereal.
• Want to avoid work you hate?  Go out for a snack.

We all do it and some of us do it quite a bit.  I used to do this all the time, quite literally.  Since there was a period of my life when life essentially “sucked”, or so it seemed like to me, I would eat junk food all the time.  I’ve improved quite a bit since then but there are occasions when I still find myself self medicating my depression away.  Except that, in terms of medication, emotional eating is a very poor one.  It doesn’t solve the problem.  In fact, it usually makes it worse.

A Better Option

What worked for me?  A few things, and keep in mind that I still have issues with emotional eating sometimes, so any suggestions would help.

• Keep temptation away - Can’t emotionally eat that bucket of ice cream if it’s not at home and, if you’re tired and depressed, you’re unlikely to go out and buy one.  Make sure junk food is not conveniently located.
• Solve your problems - There are a million and one ways to solve most problems, even the big ones.  Instead of eating, focus on those things that make you unhappy and come up with ways to resolve them.
• Find a new outlet - For me, this was walking.  When I feel annoyed and frustrated, I try to take a walk.  I usually come back feeling much better and I’m less likely to eat.
• Keep a reminder of the good things near - For me, it’s a picture of my puppy.  The same one you can see in this post.  Looking at her makes me smile.  It makes me happier and that eliminates some of the need to emotionally eat.
• Talk to a therapist - Yah, I know, therapist?!?!  What, am I crazy or something?  There’s nothing wrong with me!  I mean, sure, I’m depressed and so I eat which makes me even more depressed so clearly I’m doing self destructive things but there’s NOTHING wrong with me.  Well, maybe there isn’t, in which case you’ll waste a few bucks.  Then again, who knows, maybe it can help.

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The best solution to emotional eating is to solve the problem that’s causing the bad emotions.  I’m no expert at this but I have been making progress with my own issues.  Sometimes it’s as easy as writing them down and then writing down what, if anything you can do about them.  Try it and see if it works.  At the very least this little exercise will keep you from reaching for the chocolate

What’s A Good Goal?

Answer - A good goal is something you can barely achieve in the time specified.

Notice some important things.

Can Achieve

If my goal is “I want to win the next ms. America contest” that’s a pretty bad goal.  As a 35 year old man, I really doubt I could be Ms. America.  So that’s lesson #1, a good goal has to be achieveable.

Barely

A good goal is something you need to strive for and try really hard.  If it’s easy, it’s not a good goal.  If my goal is to get to 220lbs then that’s a pretty bad goal, since I already weigh 221.  Losing 1lb is meaningless and easy.

Time Specified

A goal with no timeline is meaningless.  I want to reach 180lbs.  Really?  When?  Is it next month?  That’s not achieveable and so it’s stupid.  Is it within the next ten years?  Also meaningless.  Is it by Dec 31st, 2009?  Well, now we’re talking.  That’s achieveable but it’s tough, which makes it a perfect goal.  I would have to push myself to achieve this but I think I could do it.  Alternatively, I could say my goal is to reach 215lbs by end of June.  Again, tough but achievable.  Notice how the numbers change with the timeline.  Something that’s impossible in the short term could be a good goal in a longer time frame.  Alternatively, something that’s easy in the long term could be tough but doable in a shorter time line.

The Magic Three Parts

So remember, when setting your goals:

• Achievable - If it’s not doable, it’s not a good goal.  It may be nice to day dream but those day dreams are meaningless as goals unless there’s a way to make them come true.
• Tough - A good goal must challenge you.  It must not be easy.  It must be hard and push you right to your limits.
• Time based - A good goal must have a deadline.  This deadline will in many cases determine if the goal is too tough or too easy.  Without a deadline, a goal is useless.

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What are your goals and their deadlines?  Would love to hear them through the comments.  Feel free to include non fitness related goals if you want to share.

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