Logical Weight Loss Podcast

In a journey to try to find something to flavor my water, I came across the ingredient Maltodextrin and found out:It can be used as an insecticideIt hurts your gutCreates a MAMMOTH sugar spike in your bloodIt's made from Corn, which (most of it) is GMOIt increases E coliIt is in EVERYTHING (including my protein powder from GNC or a Vegan protein powder). When I looked at all the ingredients to flavor your water, I wanted something that didn't have any of the following:MaltodextrinHigh Fructose Corn SyrupAspartameI was amazed at how this stuff is just in everything. Why? Because it's CHEAP.Cirkul Flavoring Your Water Your WayThis is an exciting system where you can buy a bottle or just a lid, and you slide this capsule into the top with a flavor packet and pick how much of the flavoring you want (so you decide how much flavor you get).I was drinking an Advocare product with a lot of caffeine that wasn't cheap. So far, one capsule (about $4) lasted me a few days (which is much less than what I was doing).My favorite taste is tea with lemon. Some of them (watermelon/strawberry) just tasted sweet. Check it out.Keto MojoI am in my 50s and can't see much of the lower half of my body due to my belly. I've had enough. My mother had Type 1 diabetes, so I'm at risk, and I'm not "hoping" I don't get it; I want to see where my blood sugar is, so I bought a Keto Mojo kit. This should arrive next week, and while I'm not looking forward to pricking my fingers, a member of the Monthly Fitness Challenge uses one and says it's not that big a deal, and you barely get pricked. So more information on this in the future.If you are interested, you can save 15% using this linkhttps://supportthisshow.com/ketomojo (aff)

Why do we lose the motivation we have on the first day of the year?I'm listening to the book The 6 Habits of Growth on Audible, and it really got me thinking.AMBITIOUS FUTURESWe get excited about the future on January 1st, and we say things like, "This will be the year," and for the next few days, or weeks, and for a few, a few months, we take steps. But eventually, we fall back into old habits.So to figure out what to do, just repeat January 1st.Think positively about your future. Make ambitious goalsKeep the goals in front of youStart off the day in the right directionMonitor your successDAILY ROUTINEStart off your day doing five minutes ot:Reading something positiveMovingREVIEWING YOUR GOALSAnother strategy to stop being overwhelmed is to think of THREE things you need to do today and ONLY focus on those three things.I have been doing this and I am AMAZED at how good doing little things like "Putting my dishes in the dishwasher into the sink" or "Clean the fan today." These "Little wins" give you the confidence to move forward.A "FIGURE IT OUT" MINDSETInstead of saying, "I'll never complete this project on time," add a "So I'm going to ______." This shows you are not giving up, and points you toward action. It shows that you have a figure-it-out mentality.AMBITION LEADS TO MOTIVATIONSo many people feel you need the motivation to move, but that is backward. Your ambitions inspire you to move. When you move, that movement creates momentum. That momentum boosts our confidence which influences us to keep going and keep focusing on our goals.When you lose your motivation, what is happening is you lose what you're fighting for.TWO THINGS I HEAR OVER AND OVERThe book points out the power of Journaling (it is self-reflective and can again help you stay focused on your goals. I started using Day One, and I love it. In the past, I've used Penzu.You can do more with a "Workout buddy," so I created the Monthly weight loss challenge. There is no unrealistic goals, no money, just friendly competition with a built-in support group. The whole thing is free.If you lose some weight and want to give some of that value back, that would be awesome, but it's not mandatory.MENTIONED IN THIS EPISODEMagic MindMagic mind helps you get focused and be more productive. Go to www.logicalloss.com/magicmind and use the coupon weightloss20The Six Habits of GrowthA great book about personal growth that inspired this episode. There is definitely more than enough mentions of his app, but the book still has value. Check out audible at www.logicalloss.com/audibleMonthly Weight Loss ChallengeAbsolutely free support group and monthly weight loss challenge. Go tohttp://monthlychallenge.fit/

Go to http://monthlychallenge.fit/

I took some time off, and now I'm back and ready to play.I've tried weight loss competitions before like Healthy Wage where they lure you in with the chance of earning big bucks. Their goals are long-term, and for me, the money wasn't a great motivator, and with the shortest challenge being six months, I would end up forgetting about it.So I love the community we have for the Logical Losers, and I wanted to combine the community with a challenge. So I've combined the community with a challenge. Here is what I've put togetherA free app that works on Apple or Android phones where we can leave messages for each other via text, audio, video, images, etc.While I found some apps for the weight loss challenge that I liked better it was hard to find one that works on both Apple and Android that was free and allowed me to set the goal.You can sign up at www.monthlychallenge.fitand sign up and join the community.When it comes to weight loss, you have to turn off the voice that brings all the negative talk, and maybe try something new.I hope to work with you as you inspired me, and I inspire you as we all work together with the same goal: lose weight and feel better.

Today I'm stating the obvious. I don't have time to do this show as consistently as I once did. I talk about the new schedule. I also have a cronometer update, and an announcement.Weigh InPrevious:237.5Current: 235.1Cronometer Ads Men's and Women's Health ScoresI love the Cronometer app. They added a new iWatch app which makes it easy to see what is going on. They also added two scores to help you see if you're getting all the nutrients you need.See Men's Health Score ExplanationSee Women's health Score ExplanationWhy I Started This PodcastI thought announcing my weight to the world would help me hold myself accountable. It did until it didn't. Someone once left a review in Apple complaining that I was gaining weight. I woke up the next day, and I was still breathing. This was up to me, and me only.I've Been Going How Long?I started this show in 2018 so so almost 15 years. This might help explain why I've run out of things to say on a regular basis. I think I already know to:Quit eating processed foodsQuit drinking sodaDrink plenty of waterGet plenty of SleepGet out and moveMuscle burns FatI could go on. But I just don't have the passion I once did. I'm now a great-uncle and my priorities have shifted, and I have other things happening in my life.I'm Not Quitting My Fitness GoalsI'm not off to go get fat (I've kind of got that going already). I am still fighting to be healthy, lose weight, and live long and live well. I have great-nieces and nephews and I want to see their kids (someday - many, MANY, days from now).Part of It Was MentalBy not being able to give this show "My All" it bothered me. It bothered me to not be losing weight. I was letting myself down. By going on a "When I have something to say" schedule, I can take care of these other priorities and know that you and I have talked, and you know it's not you - it's me.Check out the Back CatalogGo to www.logicalloss.com/follow and subscribe/follow for free and consume the older episodes.We Need to Guard our TimeCheck out this great book by Mathew DicksSomeday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life see https://amzn.to/3PCjkkq (aff)If You'd Like to Say ThanksIf you're been one of the thousands of people who consumed this show and you got value out of it, buy me a coffee as a way to say thank you. We also have the resource section.

What to do when you're about to do something that YOU KNOW is NOT going to help your weight loss efforts.and yet we do it anyway.WHY DO WE DO THAT?Tracy Pleschourt InterviewToday I bring in Tracy Pleschourt from Self Made U to answer that question, what to eat, and what her favorite fitness gadget is.Solving the Mind Map: Understanding your mind and emotionsEating the food that fuels uniquely you. Learn how to collect dataFasting - to balance out our hormones.Check out Tracy at www.self-madeu.comMentioned in This EpisodeTracy's site www.self-madeu.comCGM sources:LevelsNutrisenseDexcomSignosReview in the VergeNutrisense ReviewLogical Weight Loss Resource CenterBecome a Logical Loser!The podcast's accountability group at www.logicalloss.com

Lose weight while you watch TV right? Well, while using a Cubii does burn calories, I see this more as a rehabilitation tool. I would classify at as "better than nothing" so if you're doing nothing, this is not a bad choice. I have been using it while I watch TV, however, if you're watching a movie and you're going to be there a while, for me, my butt got hot, and it became weird. After all, I don't want to push a bunch of butt sweat into my couch (yes I had jeans on, but if you do this enough... well). These are not cheap. I bought my pro version used. As always what is the best exercise? The one you do. WEIGH INPrimarily due to my birthday being yesterday (I'm 57) I am up a pound setting a new record of 237. Ugh. But I'm back to drinking water, getting more sleep and counting calories. I already lost a little. How to do HIIT SafelyI got this by watching a video from Dr. Eric Berg DC. You can check out his YouTube Channel. Here is the video I'm talking aboutHe points out that High-Intensity Interval Training is a great way to lose weight. It sets your body up to burn fat while you sleep. However, *and I'm guilty of this) you will see someone talk about HIIT and the directions are "Go 1 minutes on and take one minute off," and depending on your fitness level that may be too much out of the gate. FINDING YOUR INTERVALSo what Dr. Berg mentions is:Take your pulse. I have Fingertip Oxygen Concentrator which also measures my heart rate. This is your resting heart rate.Exercise for a minute. This could be jumping jacks, push-ups, jumping rope, Spin bike, Kettlebell, the idea is you want to push pretty hard here (always talk to your doctor first).Take your pulse after 1 minute of exercise. We will call this top rate.Sit and rest for 1 minute and take your pulse again. We will call this cool down rate.Subtract top rate from your cool down rate. That is your recovery number. For me my resting rate was 70BPMMy top rate was 105My cool down rate 75105-75 = 30 (My recovery).Recovery Scorecard (A higher number is good)12 beats or less you need help13-20 moderate risk20-30 OKMore than 30 you're greatFiguring Out Your IntervalNow that we know our resting heart rate (our first measurement). Exercise for 1 minute, and when your minute is over, start a timer to see how long it takes to get back to your resting heart rate. That is your safe interval. For me to get back to my resting heart rate would take about 2 minutes. So I could do 1 minute of exercise and then take 2 minutes to rest and then repeat. If you do 4-6 repetitions twice a week, it can make a difference.Here is his videoBecome a Logical LoserWant more support? Need an accountability partner? Become a logical loser and become part of the community with a common goal of becoming more healthy.Click Here

Well, when what you are doing is not working you have to try something new. After hitting a new weight loss high of 236. I knew I had to do something.SIMPLE FASTING APPI am trying a new app at https://simplefastingapp.com which has me documenting what I ate (but not calorie counting). The idea is to put in the data easily, so I can use the app as a mirror and see my bad habits. It's more than a fasting app (even though at its core it is a fasting app).It works as in addition to fasting, they have articles to read, graphics to show you where are you to keep you focused on how the choices are making could be better. When you make better choices you get better results. I've used it for about a week, and it is holding my attention.For me fasting 14 hours is a no-brainer. I no longer snack in the evening. Anything I was eating after 7 PM was not helping my goals.FLEXISPIT SIT2GOI normally sit in a mesh office chair.I saw a product from Flexispot called, The Sit2go has a mesh back, but a wide, well-cushioned bike seat. With a 30 day Guarantee, I pulled the trigger. The first day I thought "No Way." After all, even the most comfortable bike seat is not sat on 8 hours a day. By day 2 it was easier. Not enough for me to sit in it all day, but I could see where over time I might get used to it.The bike/chair is made of solid construction, and it does make some noise, it wasn't loud (so it's not "whisper quiet"). I just turned up the volume on my speakers and I was good.On the days I gave it a good trial I road 60-89 minutes a day and burned 300-400 calories. (next time I'll track it on my Apple watch for a better calorie estimate).For me, I don't see this being the ONLY chair in my office. With this in mind, you'll need a spot for it in your office when you're not using it. For me, that is not an issue (I live alone).CUBII ComparisonThis is a tough one. The Cubbi pro is around $349 and so for me, the Sit2go was in that same price range but looked sturdier. There are smaller models of the Cubii for less money, but when I investigated those I wasn't sure if I would ever break a sweat.That being said, had I bought a Cubii, I would only have one chair in my office, and the Cubii has a handle making it easy to move. The Sit2go has solid wheels on it, but it also takes up much more room. In regards to workout, I can't really comment.When I looked at both on YouTube, this isn't meant to give you a workout like the Nordictrack S22i, but in many cases more of a rehab, "keep moving" situation.BECOME A BIGGEST LOSERSee www.logicalloser.com

Today I am joined by Lisa Kahler of the website Big Fat Skinny Dish. She shares some of her tips that have helped her lose 117 lbs.Weigh In:In my last episode on 10/20 I was at 234.68 and today (11/12) I am down to $233.04. The thing I've been doing is exercising in the morning. It seems to help me get started in the right direction (and keep going in the right direction the rest of the day)Topics:05:36 Meet Lisa Kahler06:50 What Was Lisa's Path to Success?09:50 Consistency Not Intensity15:59 Self-Love/Self Care24:40 Discipline34:24 Accountability45:26 Patience48:51 What Thing Made You Say - ENOUGH!Mentioned In This PodcastBig Fat Skinny Dish.Check out our ResourcesLogical Losers Accountability GroupNordicTrak S22i Exercise Bike

WEIGH-INIt's been a while since we've talked, and I'm up .8 lbs. I've been down a bit and now I'm back up a pinch. I'm resetting and going back to focusing on sleep, water, exercise, and calories. In general, making my health a priority. FITNESS WATCHES ARE LOOKING CLASSYI was getting my weight for my weigh-in (I have a Withings scale) and I noticed they have some very cool-looking fitness watches that have a nice classy look. Check them outTHREE QUESTIONS THAT CAN BOOST YOUR SUCCESSThis comes from Elizabeth Benten who is the author of the book stop chasing cupcakes. I interviewed her back in 2020.She explained these three questions and I wanted to share them with you. 1). What can I eat that is better than what you "typically" eat. So if you usually eat brown sugar cinnamon pop tarts, you might find something like Kellogs Raisin Bran is actually healthier (not healthy, but healthier) than what you normally eat. 2). How does it make you feel?There are certain foods I don't eat often (Big Macs, Mr Hero Roman Burgers) and yet when I do I often feel bloated, tired, starving, etc. Feelings that are not good. This can slow us down, and just hinder our success in whatever we are trying to do. 3). Does it work?In the end you might find healthier things to eat that don't make you feel bad, but when you step on the scale - well, it's not moving. The good news is you are headed in a better direction, but you're still not headed in the best direction. Keep tweaking. CHECK OUT OUR RESOURCE PAGE We have a great list of resources to help you at www.logicalloss.com/resources

Weigh-in: My last weigh-in was 235. My current weight is 235Shocking Scientific News on Weight LossAccording to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.WHAT REVOLUTIONARY ADVICEThis is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.It's Not You - It's MeConsequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.New Hosts on the HorizonI'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.I'll keep you in the loop as I move forward.

Weigh in:In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices. BECOME A LOGICAL LOSERIf you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.comWhy Weight Loss is HardIn listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense. Why is doing all the things that lead to weight loss hard? You know things liked:Giving up SweetsAlcoholExercisingGetting up earlyTrying new foodsGiving up soft drinksWe all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet. Are you ready? WE DON'T WANT TO DO THOSE THINGS. Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do. Do You Rember When Your Parents Were a Pain In Your Butt?They said things like:Put your dishes in the dishwasherClean your roomMake your bedBe home at a certain timeGo to bed (little ones love this)Take out the trashSave Your moneyWhy did they tell us these things over and over and over? BECAUSE WE DIDN'T WANT TO DO THEMThe Mel Robbins 5 Minute RuleMel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new. Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time. KEEP LOOKINGI have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills. I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard. GETTING OUT OF BEDIn the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.

WEIGH-INI'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising." AMAZON HALO GETS A NEW FEATUREThe Amazon Halo (their version of a fitbit) has announced a  new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event. The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More informationGRANDMA IS BUSTEDI was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter. SMALL CHANGES LEAD TO BIG WEIGHT LOSSI was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress). With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won. He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better. He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it. BECOME A LOGICAL LOSER AND KEEP THE SHOW GOINGGo to www.logicallosers.com and get additional content, accountability partners and more.

Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine. WEIGH-INIn the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.SAY YOUR MEALS OUTLOUDIn the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital. When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice. HUEL?Huel is "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94. I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down). As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean. If you want to try it, you get 15 off first order at www.logicalloss.com/huel My First Impressions With a Rowing MachineAfter going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910 ($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace. I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model D for $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring). The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise video to start as a beginner. So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine). If you're looking for used equipment you might check out Facebook Marketplace.JOIN THE LOGICAL LOSERSNeed some accountability? Someone, to help support you and brainstorm ideas to help you lose weight? Go to www.logicallosers.com and join others trying to lose weight.

WEIGH INWeigh In: 235.7 (down from from 237)Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is25g for women38 g for men.According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).This is not so much the sugar that comes in food, but the sugar that is added.Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)Become a Logical LoserDo you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.Check Out Our Favorite Fitness/Weight Loss ResourcesI've assembled some of my favorite tools and resources in one place. seehttps://www.logicalloss.com/p/resources/Steps to Take:Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)Eat more protein with meals to keep you full and avoid cravings.Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.Don't swap natural sugar for a sweetener as those often are not healthy.Realize cutting down sugar (cause it's in EVERYTHING) is very hard.If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.BOTTOM LINEThe bottom line is that it's not as simple as “all carbs or all sugars are evil”.By following some simple rules, you can include some sweetness in your life in a healthful way:Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack' your system hard and fast, and can fuel overeating.Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!Moderation, moderation, moderation. The dose (and context) make the toxin!SOURCES8 Ways Food Companies Hide the Sugar Content of Foodshttps://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_211 foods that have more sugar than you thinkhttps://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/How Much is Too Much Videohttps://youtu.be/F-qWz1TZdIc

Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years. WEIGH INI'm down 1.3 lb.TOPICS COVERED04:39 3 Main Components of Fitness10:00 When Dave Overdid it11:41 Full Body Vs Split Body Workouts13:24 Studies on Getting Hurt14:21 Females Who Are Worried About Bulking Up16:56 How Important is Tracking Workouts?18:50 Nutrition Insights23:33 Client StoryHere is an App that makes it easy to do HIIT.APPLEhttps://apps.apple.com/us/app/seconds-pro-interval-timer/id363978811 GOOGLEhttps://play.google.com/store/apps/details?id=com.runloop.seconds.free&hl=en_US Here is a tutorial on easy to Seconds Interval trainerhttps://youtu.be/DVN5Jn6yZUk Thanks so much for being a patron. I deeply appreciate it.Check out our Resources Section For Our Dealshttps://www.logicalloss.com/p/resources/Help Support the Show Atwww.logicalloss.com/store for a one-time donationor join our accountability club atwww.logicallosers.com

Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:Lose Cardio and Do More Weight TrainingYou can get the benefits of cardio by doing HIIT like a weight lifting circuit trainingGet a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.Eat protein and veggies for breakfastDitch the booze and SodaDrink plenty of waterGet plenty of sleepTake Vitamin DInteresting InsightsChili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. Sources:LifehackerEatThis.comFitness19I Bought a Massage GunI bought a Bob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness. The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber. A couple of things to keep in mind:Read the directionsDo not put use this on your neck/spineIf it hurts (in an OW! kind of way) stop doing that. At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.

Weigh In I'm sad to report that I'm up 1 lb and I'm at 235.Resistance Bands HurdlesI bought a Hyfit resistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in). I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors. What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle. If you're new to resistance bands this has a set of bands and the door anchors I mentioned built-in.The last thing I bought was a good old-fashioned door stop. By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise. Fit After FiftyI purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot

Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?Weigh-InI am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.What is All This Talk About Vitamin D?Vitamin D DeficiencyMuch of this information is from this website In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.What's more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.Finally, vitamin D deficiency is linked to a reduced life expectancy.Two Types of Vitamin DTwo main dietary forms existVitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.Benefits of Vitamin DReduced risk of osteoporosis, falls, and fractures.Better strength. Vitamin D can increase physical strength in both upper and lower limbs.Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.Reduced risk of type 1 diabetes.Improved mortality. Some studies suggest that vitamin D reduces people's risk of dying during the study periods, indicating that it may help you live longerHowever, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefitsHow Much Should I take?This seems to be up to debate.400 IU (10 mcg): infants, 0–12 months600 IU (15 mcg): children and adults, 1–70 years old800 IU (20 mcg): older adults and pregnant or breastfeeding womenAlthough adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease preventionAccording to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.It May Need Other Nutrients to WorkSome researchers claim that fat-soluble vitamins work together and that it's crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.This is especially important for vitamin K2, another fat-soluble vitamin that most people don't get enough of.Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.What Happens if You Take Too Much?It is a myth that it is easy to overdose on vitamin D.Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressureWhere to Buy Vitamin D?In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.

After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medicationsHis Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)It is also available on Audible. You can get it for free at http://logicalloss.com/freebookTOPICS:The Weigh InOliver Mankondo ConversationWhat about ProteinWhat Inspired Oliver to Stop Earing Meat?How Did Your Body React?Should I Go Cold Turkey?Do You Ever Crave Meat?Where Did You Find Recipes?Do You Crave Vegetarian Foods Now?What Inspired Oliver to Write the Book?What is Inside the Book?What Has Been the Biggest Surprise?What Other Medical Conditions Disappeared?What is At His Website?Different Varieties of VegetarianismTesting the WatersGet More Information at Oliver's website http://oliviermankondospeaks.com/Become a Logical Loser and Join the Accountability Clubwww.logicallosers.com

Stu Schaefer has been helping people transform their bodies - and lives - for the last 20 years. He is an expert at resetting a person's body and putting them into a Thermogenic state so they burn fat automatically. He's the author of Lifetime Physique and The Novo Method. And he has been featured on radio and TV all over the country.Today he shares three tips to help your body into a state to promote Termogenic Weight-LossTopics include:What is The Thermogenic StateThe Current Fad: The High Fat DietTip 1 Eat BreakfastThe Bell CurveNight Time Snacking Isn't HealthyEat It Tomorrow For LunchBattling CravingsWhole Food SupplementProteins At Every MealMultiple Meals a DayFasting and Your MetabolismGift for ListenersFREE GIFTS FROM STUBonus 1: The Metabolism QuizAre You Causing Your Body To Store Fat And Burn Muscle? You'll Find Out Once You Take The Quiz!Bonus 2: The Thermogenic Weight-Loss BLUEPRINTDiscover The Proven System That I Use... And All My Clients Use... Because It Flat Out Works!You'll Learn How Easy It Can Be To Lose 5 Pounds In The Next 14 Days!Go to https://stuschaefer.com/logicalSUPPORT THE SHOWBecome a Logical Loser and join our accountability club!www.logicallosers.com

My Weigh InIn my last episode, I was 233. I'm up to 234. I was doing better. In January I completed my goals 50.4%. I February I got that up to 61.4% but as you can see there is room for improvement. Currently, I'm at 54% for March so I need to get my butt in gear.Clay Groves Has Lost 19 lbs in Three MonthsClay is the Chief Fish Nerd at www.fishnerds.com he is one of my favorite people in podcasting and is nice enough to share what is working for him.Clay chose to do one thing a month.He has his treadmill set to10 on the incline.January was to get on the treadmillFebruary was his diet.He treated his health like he was an addict.How to fight the SNEMarch he added weight liftingFat wants fat - why it's hard to lose weight when you were fat.Have Bad Minutes - not bad DaysUnderstanding your Emotions and OvereatingDave signed up at Better HelpKinky FishBecome a Logical Loser and Support the Showwww.logicallosers.com

Today I talk about the SECOND voice in my head, and we talk with Dan Strik VP of Hyfit Gear (a new very cool piece of technology that is making people rethink what a portable home gym can be)WEIGH INHey, I'm actually down (last episode I was 234.03 and now I'm 233. As I mentioned in the Facebook group, you do have a GOOD VOICE that is cheering you on and the more you listen to that voice the louder it gets. I've been doing more exercise and hitting my goals, and consequently, the scale has been my friend. What is HyFit Gear? Check out this Video It's like resistance bands on steroids (and you only need ONE band). I actually ordered this and bought the deal where you get TWO YEARS of their app (you pay an extra $10 to save $180 seems like a no brainer)You can actually get started for $0 and then pay $15 for 12 months. I understand that more muscle = more calorie burning. I rearranged my "home gym" and the Total Gym takes up a TON of room (and NO, I'm not going to set it up and tear it down). 

Socrates said, "An unexamined life is not worth living." With January in the books, what did you learn about yourself?I set six daily goals and with January in the books, I was successful 50.4% of the time. We all have to start someplace.80 oz of water 67%7 Hours of Sleep 67%Scale Went Down 58%Took a Multivitamin 54%30M of Exercise 42%1900 Calories 17%I started the month at 235.3 (a new record high for me) and I ended the month at 234.03. As I wanted to be 231, I was off from my goal, but I did lose (so it could be worse)Leave Yourself Some MarginI had a hard drive crash. So many times when I went to do something I had to start from scratch. In the end I'm getting my files back (4 TB of data thanks to Backblaze) but the 9 days without the files I need to operate really put a new level of stress on me that had me taking more trips to the kitchen. When I opened my Healthy Wage app, it let me know in very clear words, "I'm behind my goal." OK, we get that. That is over. Let's put it behind us and focus on what we can do to turn it around. So by looking at what I was doing right (and this meant tracking EVERYTHING that went in my mouth) and what I wasn't it was OBVIOUS that I need to focus on the calories going into my body. Not really a surprise, but the data smacked me in the head and got me to refocus. The Amazon Halo - More than a Tone of Voice DetectorI spoke about the Amazon Halo when it first came out. We all were interested in the "tone of voice detection" and that it took somewhat creepy 3D pictures of you and stated that it was super accurate in regards to body fat percentage. The device stated it was distraction-free, and consequently, I ignored it most of the time I ignored. This week I started to look at the exercise and labs and some of these were interesting. I like the guided "win won for the gipper" kind of talks on 10 minute walks (great for walking around the block). There are labs (goals) like "Drink a glass of water before every meal." The bad news is you need to keep the app in front of you (put it on the front screen of your phone). You can have it send notifications to your phone (but for me, those are easy to get lost in the sea of notifications). In the end, it is YOU who has to keep focused on your goals. The nice thing is these extra programs from different sources (like weight watchers, headspace, etc) are only $4 a month. That beats some of these other monthly fees for things like peleton, fit, apple. Mentioned In This EpisodeBackblaze Computer BackupAmazon Halo Fitness TrackerLogical Losers Accountability ClubLogical Weight Loss Resources

Become a Logical Loser and help support the show. If you get value from this show, share some of that value back with me in the form of a donation. I watched a movie titled, "Beyond Weight Loss." I liked it as it was agenda-free. It just presented some great facts and in the first 10 minutes, I learned my over-priced Almond Milk 75% Fat. MY NEW WATER JUGIt's HUGE but hopefully will keep me on track. I filled it up and had to put it on its side to fit in the fridge and it doesn't leak.5 steps to self-changeAwarenessContemplation how am I going to do thisKnowledgeActionSelf-accountability (habit) you want toCheck out the Movie on Amazon Prime 

It's that time of year again. If you're thinking, "Nah... resolutions are pointless." You might want to listen today as I spotlight 10 reasons we set ourselves up for failure. I personally started today (Sunday the 27th) filled with hope (and I share the "Stupid" thing I did to say goodbye to 20202). * We think we read, we watch, but when it comes to action we don’t take enough action. * Sometimes the reason is we set HUGE goals. After all, “Go big or go home,” is a common saying these days. Those huge goals can be intimidating and so we trigger negative thoughts in our heads as we start to think “We can’t do it.” * If we do get past our negative thoughts we sometimes jump in with both feet and try to go from zero to 60 in record time. This leads to injury, burnout, and a pace that is not sustainable. We need to treat our weight loss like a marathon, not a sprint. Start with one step that you can accomplish then add another and another and help to make them habits. * We have unrealistic expectations. I think we might feel this because we can gain weight easily, so it must be easy to lose it. IT’s not. In the same way getting pregnant can take very little time and kind of fun, but getting the baby out is a whole different story. * We create a plan of doing things we hate. Sometimes we think we are doing the right thing by coming up with a plan filled with things we hate to do and the food we hate to eat. Then we wonder why it didn’t work. We have to get creative and come up with a plan that will work for us. There is a plan, we just need to find it. It’s not impossible. We just need to keep trying. * We focus on the wrong things. Sometimes we get the cart before the horse. We focus on the scale (the results) instead of focusing on the steps that will result in the scale going down. * We don’t track our progress. This results in us only focusing on how far we have to go which can be intimidating. When you track your progress you can see when things are working so you can do more of it. * We try to do it alone. Studies have shown having an accountability partner can help. In the logical losers private Facebook group, we weigh-in every Wednesday. When you know you are expected to share your weight, you might think twice about that second helping. Support can also spur you to keep trying when things don’t go perfect. To hold myself accountable, I recently started a *HealthyWage* ( https://hwage.co/1472155/ ) challenge of losing one pound a week for six months. If I’m successful, I’ll not only lose weight but earn some extra cash. * You haven’t identified your why. We often make resolutions because it’s January. That’s not a great reason. For me, I’m not happy with my appearance. I’m single. If someday in the future I want to take my clothes off in front of another consenting adult, I have a lot of work to do. Currently, they would need to be blindfolded, and have the lights off. I also want to be around for my great-nieces and nephews. * You’re not making your health a priority. This is me. It sounds so “DUH” but if I don’t keep my health, and my goals and my strategies front and center, I forget them and find myself doing all the things I KNOW will lead to more weight gain, and at best keep me at my current overweight self. If you’re saying, “I don’t have time” what you’re saying is it’s not a priority. We find time to brush our teeth, feed our kids, wash our clothes, we need to make ourselves a priority. Some tools to help you. ----------------------- Don’t overthink it. You have things like reminders, tasks, stopwatches, to nudge you when you need it. For tracking, I love *cronometer* ( http://www.logicalloss.com/foodtracking ). It’s cheaper than my fitnesspal, and I believe more accurate. For tracking your progress, check out the Streaks app ( https://streaksapp.com/ ) (on iOs) or the Habit Share ( https://habitshareapp.com/ ) App which is for both Ios and Android, and allows you to share your habits with an accountability partner. Momentum Browser Plugin. *https://momentumdash.com/* ( https://momentumdash.com/ ) ** Keep your goals in front of you. Every time you open a new tab, your goal is in front of you. You can put in affirmations, link it to your Todoist account, and more. It even integrates with your Fitbit. If you love challenges, I mentioned *HealthyWage* ( https://hwage.co/1472155/ ) where you can pick your goal and time to achieve it. You pledge money to inspire you. If you don’t achieve your goal, you pay. If you do achieve your goal, you get your money and additional money. Who doesn’t want to lose weight and get paid? If you want to challenge your friends there are tools like *HealthyWage* ( https://hwage.co/1472155/ ) (although I’m not a fan of their lose 6% in 12 weeks types of setups as their 25% fee is a bit high for me). You can purchase my *Weight Loss Competition Spreadsheet* ( https://www.logicalloss.com/p/weight-loss-challenge-spreadhseet/ ) (similar to the biggest loser) for $10 Affirmations can help you rewire your brain and lose your negative attitude. I know it sounds “woo-woo” and I thought that for years. I now use them, and any time I start to fail, I always notice I’m not doing my affirmations. I love the *Think Up App* ( https://www.logicalloss.com/p/thinkup/ ) (both iOs and Android). You can try it for free. If you need a “to do” list, I love *todoist* ( https://supportthisshow.com/todoist ) as you can have your todo list everywhere (phone, computer, tablet) and you can use it in your Gmail. Want to a reminder to email this person next week? It’s one click. If your resolutions include anything about Money, I love *YNAB* ( https://supportthisshow.com/ynab ) (You Need A Budget) *In a nutshell:* ---------------- Make Your Resolutions Work by: Write down your goals Break a large goal into smaller achievable parts Track your progress daily Make it public (if that works for you) Create routines that support your goals Be accountable I'm looking forward to 2021 and I'm currently fired up and ready to go. Want more resolution tips? See https://www.logicalloss.com/smart-resolutions-1/ Become a Logical Loser Accountability partners at www.logicallosers.com ( http://www.logicallosers.com )

-------- Weigh-in -------- 230 Lbs (up 1 lb from the last episode) After starting 75 hard, and completing 4 out of seven days I may have felt a bit dejected. This leads to some bad choices and heaven the weight gain. Meanwhile, I am starting to exercise more. Today is the first day of the week, and while I liked the idea behind 75 Hard, it seemed a bit too aggressive for me (which is somewhat the point). As I pointed out previously, I recently went through a move and many other things and just put my health on the back burner. In the end, what 75 Hard is about is pushing past that voice in your head that always finds excuses to allow you to make bad decisions (see above). What I’ve done is I decided to make my own contest. If you’re on an iPhone you can use the streaks app ( https://habitshareapp.com/ ( https://habitshareapp.com/?fbclid=IwAR19PfOednRxXlooCV0gSAfQO6xp6n_Bln_aIHyIvpMFgIRhvo0YJ_w8s6A ) ). Habitshare is an app for both Android and Ios and it allows you to share your goals with an accountability partner. https://habitshareapp.com/ Here is another motivational tool https://www.stickk.com/ Stikk nickname is logicalloss if you need someone to referee or as a recipient. ---------------------- Become a Biggest Loser ---------------------- Need some extra support? More content? Accountability Partner? Come be with people just like you who are going through the same challenges as you. Join the Logical Losers at www.logicallosers.com ( http://www.logicallosers.com )

Today I cover a few topics such as Net Carb, Using a Lumen, and What is 75 Tough? -------- WEIGH IN -------- In my last episode I was 229, and after going up after Thanksgiving, I am back to 229 (so I'm the same). I am exercising more, and watching what I eat to I highly expect to be down next episode. ------------------------- Am I Burning Carbs or Fat ------------------------- I've always viewed cards as kindling and fat is the "logs" of a fire. You need the kindling to start the fire, but to really stay warm you need to logs to catch fire. So you need both carbs and fat, but how do you know if you are burning carbs or fat? --------------------------------------- The Lumen Shows You What You're Burning --------------------------------------- I've been using this, and it takes all of five minutes to breath into the device in the morning, and it lets you know how you're doing, and what to do to achieve your goal. It somewhat looks like you are vaping. The device is scientifically proven to be accurate. It's not a toy, and previously this kind of test was only done at a medical facility and now you can do it at home. (right not there is a black Friday sale, and it rarely - if ever- goes on sale. When you adjust your diet to start burning fat more efficiently, you know you're heading it the right direction. For more information see www.logicalloss.com/lumen ( https://www.logicalloss.com/lumen ) ---------------------- 75 Tough - What Is it? ---------------------- 75 Tough is a challenge from Andy Frisella where for 75 days you are required to: * Read 10 pages * Follow a diet * Abstain from alcohol or cheat meals * Drink 1 gallon of water (128 ounces) * Take a progress picture * Perform two 45 minute workouts * One workout must be outside. You can also add your own personal items if you'd like. The program is designed to build the mental toughness and self-confidence that you will need to live your best life. When you sign up at www.75tough.com ( http://www.75tough.com ) he will attempt to get your to buy his book for $20 (beware on Amazon people are trying to sell you counterfeit versions) and listen to his podcast ( https://andyfrisella.com/blogs/realaf-podcast ) (he is a bit of a "brah" for me. Then they want you to download his free app. I can say that so far I have not spent any money (I am going to buy the book) and I'm not receiving a bunch of spam. There is a voice in my head that laughs just thinking about doing this, but there is only way to know if you can do it. If you want to try go to www.75tough.com ( http://www.75tough.com ) ----------------------- Become a Logical Loser? ----------------------- If you want more motivation, accountability and/or want to support the show become a Logical Loser for $5/month at www.logicallosers.com ( http://www.logicallosers.com )

This week, I'm ready to buckle down and get back on track. I found an article that has me wanting to mix in weight training. -------- WEIGH IN -------- 229.3 - I consider this my new starting weight. ------------------------------------ LIFTING WEIGHTS - HOW TO GET STARTED ------------------------------------ According to an article on Yahoo ( https://www.yahoo.com/news/often-strength-train-build-muscle-222209427.html ) , you can try doing full body exercises every other date. It's really important to give your body time to recuperate. You need to let your body repair itself. This time is when your muscles come back bigger. *WHY?* According to that article, "Numerous scientific studies show that regular strength training can be a huge benefit to your health long-term by improving cognitive function, emotional and mental well-being, and mobility by reducing muscle loss as you grow older." Keep in mind your muscles burn calories, and you naturally lose your muscle as you get older (yes, that does suck). The less muscles you have, the less calories you burn. The less calories you burn the more weight you may put on. HOW HARD DO YOU PUSH? --------------------- For muscle definition, choose a weight that has you fatigued by the end of six to 12 repetitions. In general you want to push yourself to the point where you can't do any more. As always contact your doctor and be safe (have a spotter if you're using a bench and doing bench presses). Your muscles get bigger when you push them to the point where you can't do it. During the day off your body repairs your muscles, and actually comes back bigger. EVENTUALLY DO MORE ------------------ At some point the weight you are using will become easier, and that's when its time to increase one of the following: * The number of sets, * The number of Reps, * Or you add more weight. People who do weight training on a regular basis reap the benefits years later. You may not like it now, buy your future self will thank you. SUPPORT THE SHOW BECOME A LOGICAL LOSER A private Facebook accountability group with additional information is at www.logicallosers.com ( http://www.logicallosers.com ) Come join the conversations and enjoy "Motivation Monday" "Weigh In Wednesday" and more. www.logicallosers.com

Today I'm interviewing Meghan from seemeghanshrink.com who lost 240 lbs in 17 months. ----------- My Weigh In ----------- The days of fast food are over as I'm up 2 lbs. My three month project of moving into a house is 98% done, so expect to see this number go down in the next episode (which should be much more regular). ----------------- See Meghan Shrink ----------------- What an amazing story! Here are some key points. Meghan played football on the boys team. She use to eat out all the time Introduced to vegetables via seasoning Had that accountability of a partner (see logicallosers.com ) Focused on the activates not the number on the scale Set a small goal that she could accomplish on a daily basis. She used a journal (I use penzu.com) She rewrote those negative scripts in her head. She use supplements ( http://www.logicalloss.com/suppliments ) to give her a boost. Find out about her coaching, food ideas, instagram, and more at www.seemeghanshrink.com ( http://www.seemeghanshrink.com ) ---------------------- Become a Logical Loser ---------------------- Looking for a group of people to help support you and cheer you on! Check out www.logicallosers.com ( http://www.logicallosers.com ) You get bonus content, and you help support the show.

*WEIGH IN* I talk about this today. I'm going up and down on a somewhat regular basis, but the end result is I'm pretty much staying around 227. *NEW FITBIT SENSE* In this episode I mention where the heck I've been, and what has caught my eye. *The new Fitbit Sense* ( https://amzn.to/2FnpPJ4 ) which now has Amazon Alexa, or Google Assistant built into the Watch. It also can measure your oxygen blood status (like the new Apple iWatch). In addition to the Alexa and Google assistants, they added a feature that helps track how stressed you are. From their website: The new EDA sensor on Fitbit Sense measures electrodermal activity responses. Using the EDA Scan app, place your palm over the face of the device to detect small electrical changes in the sweat level of your skin. Measuring your EDA responses can help you understand your body’s response to stressors and help you manage your stress. You can do a quick EDA Scan session on device to see your responses, or pair it with guided mindfulness sessions in the Fitbit app to see how your body responds during meditation or relaxation. At the end of your session, you will see an EDA response graph on-device and in the mobile app to gauge your progress over time and reflect on how you feel emotionally. While I love the way technology can help track our ups and downs, and inspire us to push ourselves outside of our comfort zone, I sometimes wonder, "Do I need an app to let me know that I'm rested? Stressed? They may find things I can't see. I'm just not sure these extra features are worth the hundreds of dollars (more) than something like the smartwatch from Fittrack ( http://www.logicalloss.com/fittrack ). I will admit that the thought of having Alexa and Google on the watch made me go, "oooh," we should all remember that if you have your phone with you (and c'mon, when was the last time you were without your phone?) you can talk to "Lexy" or Google, so don't get too excited about a feature you already have. *I COULD HAVE BEEN LOSING WEIGHT* As a logical loser you know I've been in a long three phase project of moving. As I approach phase three, and I see (via my trackers) the activity I've done, I could've used this time to lose weight. Who knew cleaning baseboards or painting burned so many calories? I know my legs, my thumb, and other parts of my body sure felt it. Had I taken just a little bit of time I could've been eating healthier meals for dinner. By eating healthy breakfasts, and lunch, this resulted in my basically going up and down, but more or less staying the same. Tonight after I got done doing some work on the house I went out and took a brisk walk for 25 minutes. The world did not come to an end. I still completed everything I wanted to. While we are all busy, maybe we are not as "24/7 busy" as we think we are. *DON'T PRACTICE DOING THE BAD STUFF* So while I didn't completely ignore my weight loss efforts, I took my "foot of the gas" without putting it on the break. By doing this, you then have to take the step of "pushing down on the gas pedal" and depending on how long you've been coasting, the harder, or stranger, that step may feel. Keep your foot on the gas. *BUY CANDY YOU DON'T LIKE* With Halloween candy now out earlier and earlier, don't fall for it. If you buy it early, this means you can eat it early and then have to buy MORE just to feed the neighborhood kids (IF they are having trick or treat with COVID in your neighborhood). Do you have a candy you hate? (I had to think about it, but butterfingers were never my favorite), maybe that is the best treat for the kids to help you avoid "trying just one." *MENTIONED IN THIS EPISODE* *Fitbit Sense* ( https://amzn.to/2IltzMh ) *Fitbit Verse 3* ( https://amzn.to/2GIx679 ) *Fittrack Atria* ( http://www.logicalloss.com/fittrack ) *BECOME A LOGICAL LOSER* Come experience motivation Monday and weigh-in Wednesday along with a community of other people who are just like you. Its a support group, and accountability team all in one. Check it out at *www.logicallosers.com* ( http://www.logicallosers.com )

Apple came out with *version six* ( https://amzn.to/32NCQEN ) of their watch with a new feature of measuring your blood oxygen level. Do we need this? What is it? It measures how much oxygen is in your blood. *What Happens If We Have Lox Oxygen Levels?* Low levels may be the result of a lung disease such as severe COPD that inhibits oxygen flow, or it could indicate there is carbon monoxide in the air, which the body will mistakenly use to replace oxygen. It can be symptoms of: Having a low blood oxygen level (hypoxemia) can present a number of problems. Symptoms can include a blue tint to the lips, skin or fingernails, chest pains, confusion, coughing, disorientation, headache, rapid heartbeat, shortness of breath and wheezing. Many of these signs of hypoxemia can also be symptoms of COPD and other pulmonary issues, so it is essential that if you struggle with breathing or heart problems, you pay close attention to your symptoms. Any increase may mean that you are not getting sufficient oxygen. *Conclusion - Not So Fast:* Yes, it is new and shiny. A new feature that could be helpful to track your health especially if you have lung issues, or sleep issues. It can raise a red flag. The $400 price is a bit much, but let me know explain why. *Aura Ring* After saving for over a year I bought an Aura ring ( https://www.aura.com/ ) for $300. This is great for tracking your steps, temperature, and sleep. The addition of temperature and something you can wear while you sleep (as the battery lasts long) its pretty cool. But not so fast. I already have an Apple watch, and for me, I didn't really gain much except the better sleep tracking and temperature. I did have a bit of buyers remorse. Not because its a bad gadet, but you don't get much if you already have an Apple watch, or even a Fit bit. *There is even a more inexpensive option* ----------------------------------------- I was looking for budget gadgets and alternatives to the Apple watch or Fitbit (as all of these are getting expensive).  I found a great tool called the Fittrack Atria. Forget the daily recharge with a 7+ day battery life to not miss a single thing! All-new FitTrack Atria will start tracking your sleep, heart rate, breathing along with receiving all of your notifications from your phone. There are 7 Exercise Modes to make sure you’re getting the right information. If you use the link www.logicalloss.com/fittrack ( http://www.logicalloss.com/fittrack ) you save an additional 25% discount. * All-day tracking * Get text message, calendar reminders * Sleep tracking * Heart Rate Tracking * 120,000 Happy Customers * The best part $129, now on sale $99. The new Apple watch is *$399* ( https://amzn.to/32NCQEN ). The "scaled down" version is $ 329 ( https://amzn.to/3cjvUlH ). The Fittrack Atria is on sales for $ 99 ( http://www.logicalloss.com/fittrack ). The Fittrack, Smart Body BMI Scale ( http://www.logicalloss.com/fittrack ) is also $89.95 (a Withings scale is $95 ( https://amzn.to/3iQTfxB ) ) FitTrack scales are a simple and effective solution to stay motivated. Measure, track, and trend your body vitals over time with 17 Health Measurements at the comfort of your fingertips. I'm impressed with their features and pricing. I don't have any of these items, and may not order them (as I have enough gadgets). If you have one (or order one), let me know as I'd love some first-hand insights. *Become a Logical Loser* The private accountability group where you get Motivation Monday, Weigh-in Wednesday, and more. see www.logicallosers.com ( http://www.logicallosers.com )

You've heard me talk about the book *Chasing Cupcakes* ( https://podclick.me/chasingcupcakes ) , well today I HAVE THE AUTHOR and she does not disappoint. *Elizabeth Benten* ( https://primalpotential.com/about/ ) just has this non-nonsense way of explaining things that is like "Tough Love" with a layer of icing to make it a little sweeter (but still have you saying, "Oh yeah, that makes sense). We talk about: Dealing with childhood obesity Finding trustworthy information (or should you) Dealing with your past (and how to move past it) How she found the persistence to lose 150 lbs. I really, really, love her book Chasing Cupcakes and if you want to hear her read it for free go to *www.logicalloss.com/freebook* ( http://www.logicalloss.com/freebook ) to get it on Audible. Also check out her website *www.primalpotential.com* ( http://www.primalpotential.com/ ) where you can: Find her podcast Classes on Nutrition, Barrier Breaking, Daily Mindset Upgrades, or hire her as your coach. Check out her before and after pictures at https://primalpotential.com/about/ (scroll down to see them) ----------------- *Dave's Weigh In* ----------------- I'm struggling to find time to exercise and lying to myself that picking up moving boxes (keeps me active) is the same as exercise. It's not the same thing. Consequently, I'm up to 227 from 225. ------------------------------------ Join Our Private Accountability Club ------------------------------------ We have motivation Monday, Weigh In Wednesday, and more. It's only $5/month (17 cents a day!) go to www.logicallosers.com ( http://www.logicallosers.com ) ------------------------- Mentioned In This Episode ------------------------- *Chasing Cupcakes* ( https://podclick.me/chasingcupcakes ) *- on Amazon* *Get it for free on Audible* ( www.logicalloss.com/freebook ) Elizabeth's Website http://www.primalpotential.com/ *The Logical Loser's* ( http://www.logicallosers.com ) Accountability Club

Today I share where I've been (Moving). It's not fun. -------- WEIGH IN -------- In the meantime I had gained some weight, and the good news I lost it and I'm back to 225 ------------------- WHEN YOU SAY YES... ------------------- Right now I have so much stuff on my plate it is not leaving any margin. This is not a good plan. This is somewhat obvious, but in case you didn't notice. When you're time is booked 24/7, when you say YES to another thing, it means you are saying NO to something else. For me this meant my exercise time went away, and consequently the weight cam back on. Bummer. I realized this, and adjusted my eating a bit, and took my situation (Moving) and turned it into exercise (you can burn calories cleaning). I know right now in a pandemic thing and priorities are all screwed up, but never forget that if you're booked solid and say yes to something, you're going to have to say no to something else. There are only 24 hours in the day. --------------------------- JUMPING ROPE GOES HIGH TECH --------------------------- You can get a really nice jump rope for a reasonable price. ( https://amzn.to/2EC4Hhl ) They now make Jump Ropes with counters ( https://amzn.to/3aSYhGR ) Then I heard about Smart Jump Ropes ( https://amzn.to/34wkuZZ ). *Smart Rope Rookie: An App-Connected Jump Rope that Motivates You to Jump to New Heights* ----------------------------------------------------------------------------------------- *SmartRope Rookie* , or just *Rookie* for short, is a true and improved fitness experience like never before. The smooth and easy handling of this jump rope makes your next cardio workout a pure breeze. Far from being a simple jump rope, the Rookie connects to the free *SmartRope app* , which tracks your workout stats, exercise progress and lets you challenge others to a jump rope competition. The Rookie is the future of connected fitness in both your hands! *SmartRope app* is our app that connects to the Smart Rope Rookie, which receives and relays your workout information in real time. The information provided through the app creates an “anytime, anywhere” fitness experience. The SmartRope app is available on Android or iOS devices, as well as fitness wearables! *Jumping rope* is a workout that can be done virtually everywhere. Think of all the reasons we don’t work out - it’s raining, we’re too busy today, we don’t want to add yet another monthly expense to the budget. If you have a few square feet and a few minutes, you can have an incredibly rewarding cardio workout, at work, at home, or anywhere else. Combined with the advanced technology of the SmartRope app your workout, and body, can only improve! If you love competition, gamification, stats, and tracking.. you'll love this ( https://amzn.to/2QiTBk2 ) -------------- Logical Losers -------------- If you're looking for some accountability, some more motivation then check out the Logical Losers Accountability Club at www.logicallosers.com ( http://www.logicallosers.com )

Looking for an accountability partner as well additional motivation? Check out the Logical Losers Club at *www.logicallosers.com* ( http://www.logicallosers.com ) Here are the 10 Unhelpful Thinking Styles *1. Mental Filter:* *2. Jumping to Conclusions* : *3. Personalization:* *4. Black and White Thinking:* *5. Catastrophising* : . *6. Overgeneralizing:* *7. Shoulding and Musting* :. *8. Labeling:* *9. Magnification and Minimization* : *10. Emotional Reasoning* :

Today I have the product manager of Cronometer ( http://www.logicalloss.com/foodtracking ) which is my new favorite app for tracking my food. Here is why: *Recipes:* You can use these ingredients to create a dish, but you can also group food together. Tired of adding both the milk and the protein powder? Same them under a recipe and add the recipe and they are both added to your diary. *Accuracy* : They have PEOPLE check the labels if you find a food that is not in their HUGE database. *EASY* : If you find a food not listed, take a picture of the data label, and the app "reads" it and enters the information into your custom food for you. *Less Expensive* : There is a free version (if you don't mind ads) but if you want to go pro its cheaper than MyFitness Pal. -------------------- Check Our Cronometer -------------------- Check it out at www.logicalloss.com/foodtracking ( http://www.logicalloss.com/foodtracking ) Thanks to Maria for the review in Apple Podcasts. If you want more content become one of the Logical Losers our private Facebook group and accountability club at *www.logicallosers.com* ( http://www.logicallosers.com ) Now go make good choices!

If you are a regular Logical Weigh Loss listener you can skip this episode. On 7/14 for about seven minutes I accidentally redirected my School of Podcasting show to look at the Logical Weight Loss podcast feed. If you're looking for the School of Podcasting your phone updated during that seven minute period. Please search for the School of Podcasting and re-subscribe to the show to continue to receive episodes in the future. My apologies for the hassle you can go to *www.schoolofpodcasting.com/subscribe* ( http://www.schoolofpodcasting.com/subscribe ) for links if you need them. This is why you don't do important feed stuff five minutes before you go to bed... *Dave Jackson* 2018 Hall of Fame Inductee Podcast Consultant, Speaker, Author www.schoolofpodcasting.com ( http://www.schoolofpodcasting.com ) Follow me on Apple or Android text " sop " to 31996

I am again inspired by the book *Chasing Cupcakes* ( https://podclick.me/chasingcupcakes ). It's one of my favorite books. It had a really good part about setting expectations and pushing one when you want to quit. -------------------- July 4th Set My Back -------------------- There was pie and a 3 lb weight gain. I was like, "WHAY?!?" but there it was. This undid about two weeks worth of focusing on weight loss. All gone in one day. It seems weight loss is so hard. -------------------------------- Think of Weight Loss Like a Bank -------------------------------- How do you save money? One dollar at a time. There is an article that explains taking a penny that doubles every day or a million dollars now. You want to take the penny. ( *see article* ( https://thecollegeinvestor.com/17145/would-you-rather-have-a-penny-that-doubles-each-day-for-a-month-or-1-million/ ) ) . You don't wake up some day and go "Wow, I'm rich." You've worked at it over time, and made good choices. In the same way one workout does not make you fit. One healthy meal does not mean you're going to drop lbs tomorrow. You are putting deposits into the bank of fitness and over time with consistent deposits, that compound over time (improving your muscles which burn more calories) eventually you will wake up and go, "Hey who is that in the mirror?" ----------------------- Don't Quit on a Bad Day ----------------------- I heard this from three different sources this week, so I knew I had to include it in the podcast. Don't quit on a bad day (I heard this in the book *Chasing Cupcakes* ( https://podclick.me/chasingcupcakes ) *as well as from a friend.)* Instead of quitting on a bad day, wait until a good day when you are in a better frame of mind (and also are less likely to quit). Focus on your next choice, and make it a good one. ----------------------------- First Impression of the Lumen ----------------------------- There is a say you can't manage what you don't track. There is a device that can now measure your metabolism by analyzing your breath. It's called the Lumen. I just started using it this week. I love how well it is put together and packaged. It's super easy to use, and the app (both android and iOs) walks you through using the device and explaining your results. The device is based on proven science and by breathing into the device it measures if you're burning more carbs or fat. I love how focused they are on delivering accurate data so you can make informed choices. I'm looking forward to using it going forward to see what I can learn. see www.logicalloss.com/lumen

I'm listening to the book Chasing Cupcakes by Elizabeth Benton and it's a really good book. If you find yourself starring at the fridge when you're not hungry, this book is for you.  WEIGH-IN I'm proud to announce that I'm down to 227 (1 lb since my last episode).  WORDS MATTER If you are somewhere where you can write, start a list of all the things you think you CAN'T do, and then start a list of things you CAN do. If you're like me, the CAN'T far exceeds the cans. We just love to beat ourselves up. We're good at it as we practice all the time.  Elizabeth makes a great point in her book. If words don't matter (as we often blow off our self deprecating humor) then go in and write "YOU SUCK" on the mirror before your kids get up so they see it EVERY DAY.  NOBODY would do that to their kid, but yet we say all sorts of negative things to ourselves EVERY DAY. Elizabeth says we need to quit listening to ourselves and instead start talking to ourselves.  Over the years I've gone from thinking affirmations are "Woo-woo" to "I think these are helping" and with this example, I TOTALLY GET why affirmations work.  If you're new to Audible you can get the book FOR FREE. If you don't like it return it. If you like it but don't want a subscription, cancel and keep the book. MORE INFORMATION I'm a big fan of the ThinkUp App (for both iOs and Android)  WHY THOUGHTS ARE SO IMPORTANT Thoughts Drive Choices Choices repeated turn into Habits Your habits create Results Your results inform your beliefs Your beliefs generate more of the thoughts that drive choices, that drive habits, that drive results that drive beliefs. Thought: "I have no will power." Choice: You eat when you're not hungry Habit: Eating at all hours of the day (hungry or not) Result: Weight gain, self-loathing. That loathing leads to more negative thoughts.  QUIT LISTENING TO YOURSELF AND START TALKING TO YOURSELF When you start to recognize those negative thoughts, talk back to them, and you will slowly change those negative thoughts.  I'm a big fan of the ThinkUp App (for both iOs and Android)  Logical Losers Get 25 Weight Loss Affirmations Become a Logical Loser by going to www.logicallosers.com and get a safe support group 9on Facebook) that helps hold us accountable. Be around people like you going through the same struggles. Be part of motivation Mondays. Weigh-in Wednesdays. Thankful Thursday and more items to help keep you on track. It's only $5 a month and keeps the show going.  See www.logicallosers.com 

Today I talk about coming back from a "Health Hissy Fit." It sure looks like I know what my winning combination is, and yet here I am two weeks later and I'm at the weight I was two weeks ago.  I did gain some weight, and so I lost some weight to get back to where I started.  Hissy Fits are a bad idea. I don't recommend.  PERSISTENCE I found some great quotes about persistence:   “Success is stumbling from failure to failure with no loss of enthusiasm.” ― Winston S. Churchill   “Do not fear failure but rather fear not trying.” ― Roy T. Bennett, The Light in the Heart   “The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.” ― Thomas A. Edison   “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.” ― Calvin Coolidge NEW WALKING APP If you love stats then you will love Walkmeter (they also have apps for bike riding and running). see  https://abvio.com/  I love that I can have what appears to be a speedometer which makes it easy to see if my heart rate is where I want it to be (I realize I could just start the heart rate app). The app is $10/year. I love stats.  BECOME A LOGICAL LOSER $5/month to join a safe place to talk about your weight loss struggles and hold yourself accountable. see www.logicallosers.com Chasing Cupcakes is a new book I'm going to be listening to at Audible. Check it out at http://logicalloss.com/freebook  

Today I talk about two books. One I loved, and one I want to take back. I also went back to some apps I use to use, and I forgot how much I like them.  Streaks App  Happy Scale In a weird "double negative" kind of goal I set one negative goal of "Don't Eat Bad Food" and when I start the day it's checked. Hence, I have to purposely choose to eat bad food.  I like Happy Scale (ios only) as it breaks your overall goal into segments and then shows your progress on each segment.  Weigh In  228. I'm at the same weight as I was on the last episode.  Kevin Hart The Decision I first got the book, The Fitness Mindset and while it talks about muscles, fat burning, exercise, supplements, it doesn't seem to talk about the fitness mindset. I've got about an hour left and this guy has talked about everything but the thing I bought the book for.  Then I found Kevin Hart's book The Decision. It's what would happen if Tony Robbins, the Secret, and Kevin Hart had a baby. It's inspirational, uplifting and funny.  You feel like Kevin is sitting across the table from you giving you a pep talk. For me, it helped this week. There were times when I wanted a Wendy's Frosty or Dairy Queen, and I "cowboy duped" and just hunkered down and got focused.  I like his appendix which each chapter is a pep talk for specific sections.  If you are new to Audible you can get the book for free by clicking here. Become a Logical Loser Get additional support and keep the conversation going by joining out support the group the Logical Losers where we have a safe place to bond together and lose weight.  www.logicallosers.com  

I purchased an Activ5 and was somewhat skeptical that this would make me sweat. It turns out that this is not as easy at looks. After a few exercises, my arms were shaking.  I love that this is so portable, and the app is fun. You are a spaceship that is trying to fly straight to hit targets. Depending on how hard you squeeze dictates how high the spaceship flies.  It lets you know how hard you were pressing and keeps all sorts of stats. It lets you know if you've improved (or not ) since the last time you did this exercise. With this in mind, you can see your progress. It notifies you of any streaks you're on (I'm on a 2 day streak - woo hoo!)  Also in the "stats" is it tied into my Apple health data and which then tied into MyFitnesspal. In English, when I exercise using this the calories I burn automatically show in MyFitness pal. You could easily do this during commercial breaks watching TV. I could see your kids LOVING this.  The only part that I was like, "Hey, um, that's Yoga" was when they have you get into a Yoga pose (nothing too crazy) and then integrate the Activ5 into the pose.  Using the Activ5 takes isometrics to a higher level, and the tracking in the app keeps you motivated.  Check it out at www.logicalloss.com/activ5 Does Your Kitchen Make Sense? I've made a conscious effort to cook more. Due to the pandemic, we are all home more, but I want to get out of the habit of eating the same things over and over. I started using Plan To Eat which is a great app that allows you to manage recipes, plan your meals and create a shopping list.  see www.logicalloss.com/plantoeat Looking at my kitchen and doing some Googling I noticed my dishes were nowhere near the dishwasher. I live in a small apartment, so it wasn't like I had to take a bus to put the dishes away, but none the less it could be easier.  Are you using the top of your cabinets? You could store cooking sheets up there and light gadgets like slow cookers, etc.  For me, I'm going to try to clear the counter space next to the stove to be used as a food preparation area. It makes sense to prep the food where it's going to be cooked.  see https://www.thekitchn.com/5-things-we-can-learn-about-kitchen-zones-from-this-diagram-kitchen-design-lessons-216828 By keeping things organized and efficient, you are less likely to think of cooking as a "hassle."  Support the Show Join the Logical Losers Accountability Club.  at www.logicallosers.com