SNAP OUT OF IT

This is my admonition to myself: Snap out of it.
I am 'down' about my hernia.
I am 'down' about my increased inability to eat well.
I am 'down' about my recent weight gain.
I am 'down' about my inability to be exercising as I was for so long.
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Being 'down' about anything is a completely useless endeavor.
SNAP OUT OF IT!

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Next week, I am taking a four-day overnight trip with my daughter during her 8th Grade Spring Break. We are going to see some of my customers in the Minnesota. Our trip will begin in Minneapolis and end with a customer visit in Duluth, Minnesota. We will return home on Thursday. I am looking forward to this high intensity, high quality time with my daughter. Last summer, she accompanied me on a three day, two night trip to Ohio. Our first business trip together was an overnight in Madison, Wisconsin. This trip to Minnesota will be the longest trip for daddy/daughter and it should be memorable.

On this trip my daughter is very excited about seeing the Mall of America.
There will be no time to be 'down' during this special time together.
This will be good for me.
I will be spending time seeing some customers, and trying to insure that my daughter enjoys the trip too. No time to feel sorry for myself.
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Your Food Diary For:

Wednesday, April 13, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker Oats - Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	830	182	9	17	804	86
L U N C H
Lunchables - Ham and Swiss, 1 package	260	22	13	14	750	5
Apples - Apples, 3 medium apple	240	66	0	0	0	48
Banana Chips, 1 cup	340	40	20	2	0	10
	840	128	33	16	750	63
D I N N E R
Chipotle - Burrito, 1 burrito	1,000	104	39	60	1,855	7
Endangered Species Chocolate Coconut - Chocolate, 1 bar	500	48	32	4	0	34
	1,500	152	71	64	1,855	41
Totals	3,170	462	113	97	3,409	190
Your Daily Goal	2,017	252	67	101	2,300	75
Remaining	-1,153	-210	-45	4	-1,108	-114
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 87 extra calories from exercise today

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FRONTIER JUSTICE

Yesterday I experienced 'Frontier Justice.'  Frontier Justice is best described on their own website:

Frontier Justice is a one-of-a-kind company that not only provides a next generation firearms training facility, but also offers a unique retail experience that combines a hint of the west in an urban setting with apparel, jewelry and home furnishings. Frontier Justice firmly believes in faith, family and freedom while promoting personal responsibility. To fulfill this mission all products, training classes and services are offered for the entire family, regardless of age, ethnicity or gender.  

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Yesterday I visited a YARN SHOP in the Kansas City area in order to sell buttons. This shop has been a customer of my mine for nearly a decade.  The owner of the shop is a great guy with a great sense of humor. It is always fun to visit. This time, during my visit, we started discussing one of his passions - guns, and gun collecting. In my entire life I do not remember ever touching a gun. I have definitely never handled a loaded weapon. That changed last evening as my friend, Robert invited me to the shooting range at Frontier Justice.

I have always been a person that supported the 2nd Amendment - The Right to Bear Arms. Last night was my first experience exercising my right as an American to handle a firearm and learn how to use it.  I experienced the thrill of firing three different weapons.  I fired a 9 caliber Glock, a 44 caliber Sig and a 44 caliber Ruger. I learned first hand what recoil was and was flabbergasted by the power of these weapons.  I will never watch a gun fired in a TV show or movie again in quite the same way. We were shooting at the target from 15 feet and 20 feet and I did pretty well until I started firing the 44 caliber gun. The recoil of that gun really shocked me and I found it much more difficult to keep my aim steady as I fired. I had always thought that it would be fun to visit a gun range - and I was correct - it was a blast.

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Your Food Diary For:

Thursday, February 11, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker Oats - Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Kelloggs - Raisin Bran Cereal	380	92	2	10	420	36
	1,020	224	10	26	1,220	84
L U N C H
HYVEE - HUGE SPINACH SALAD	750	0	0	0	0	0
YOGURT RAISINS	231	38	10	1	20	34
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	1,141	82	10	1	20	68
D I N N E R
8 oz Hamburger on Bun, 1 burger	620	0	0	0	0	0
Medium French Fries, 1 medium	390	47	20	6	290	0
	1,010	47	20	6	290	0
Totals	3,171	353	40	33	1,530	152
Your Daily Goal	3,846	481	128	193	2,300	144
Remaining	675	127	88	159	769	-8
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,916 extra calories from exercise today

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Your Exercise Diary for:

Thursday, February 11, 2016

Cardiovascular	Minutes	Calories Burned
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,059
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,061
MFP iOS calorie adjustment	N/A	-204
Add Exercise Quick Tools
Daily Total / Goal	131 / 30	1,916 / 590
Weekly Total / Goal	441 / 210	7,492 / 4,130

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total calories consumed 3171 calories

total calories burned (elliptical) 2120 calories

total net 1051 calories

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fitbit day 158

5459 steps  (oops, I forgot my fitbit during the two hours on the elliptical machine)

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9 caliber Glock

40 caliber Sig

44 caliber Ruger

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First session 65 minutes 1059 calories burned

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Second session 65 minutes 1061 calories burned

YMCA

Right after my appointment with my doctor on Friday, my wife and I drove to our local 'Y' to re-activate our family membership.   We had an active membership for a number of years which we cancelled a couple of years ago.  Many years ago, our daughter went to 'Y' day camp for one summer, and prior to that she was enrolled in some pre-school programs.  Nearly a decade ago, when I lost also lost weight I made use of the 'Y' membership to visit out-of-town locations. Recently, I have been booking hotel rooms with 'fitness rooms' which are not always in good shape. (I am remembering that there have been more than one occasion when my head was nearly bumping up on the ceiling while on an elliptical machine - and I promise that I am not exaggerating.)   I will have much more flexibililty in the hotels that I can book if I have a nearby 'Y' as an option.

The 'Y' that we joined that is closest to our home is at 3333 N Marshfield Avenue, Chicago, Illinois. Apparently it has been there for quite some time. With some quick searching on the internet, I found this picture of a postcard that was postmarked 1931. The outside of the building looks pretty much the same today as it did 75 years ago. The inside of the building was recently renovated, as I am sure it has been at least a couple of times over its 75 year lifetime.

The back of this postcard has this information:  'This is the newest department of the Y.M.C.A. of Chicago.  The building was dedicated October 7, 1928.  It contains residence accommodations for 253 men, 2 gymnasiums, swimming pool, 4 hand-ball courts, special exercise rooms and a cafeteria...'

The very first thing that I am going to use the 'Y' for is a FITNESS CONSULTATION.  I expect that this will happen next weekend as I have already called to request an appointment.   This will be a good opportunity for me to learn about other exercises I should be considering aside from the elliptical.  I don't know anything about weight training, so that will be a good place for me to increase my knowledge.   I am looking forward to this experience.  I have never spoken with a trained professional regarding my exercise routine.

SUNDAY MENU
breakfast  1 cup STEEL CUT OAT MEAL w/SUNSWEET PRUNE       175 CALORIES
lunch        3.5 oz Salmon Filet, asparagus spears, Chicken Noodle Soup 330 CALORIES
dinner      Jimmy John's Bootlegger Club Unwich, Pumpkin Soup         380 CALORIES

total calories 885 CALORIES

CALORIES BURNED
7AM   elliptical 32 minutes       440 calories
3PM   elliptical 60 minutes        800 calories

total calories burned  1240 CALORIES

NET CALORIES   355 CALORIE DEFICIT   

My week which begins on Saturday is off to a roaring start.   So far, with two days now history, my net caloric consumption (CALORIES CONSUMED MINUS CALORIES BURNED) is NEGATIVE 220.   It is now Monday morning, time to drive to the Detroit area in Michigan for a week.