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Leonard Sperry

Whimsical musings of a Software Engineer, Seattlite, and Father

Busy Busy Times

by Leonard
Well, it's been a few weeks since I've blogged anything. So it's about time. Life is crazy hectic right now. Everything is good though. The wedding is fast approaching. Tomorrow is the Bachelor/Bachelorette party, and the wedding is next weekend. The cake toppers we were hoping on, may or may not arrive in time, the harpist now has a heart condition and does not want to travel that far, and we still have not written our vows completely. I am confident however that it will all turn out good in the end. The rings are here (I recommend http://www.allurez.com/ ), family is flying in, and we have an officiant, and our love. Life is good. On the weight loss front, things have not gone entirely on plan, but progress is still being made. After an initial weight loss of 15 pounds in a couple weeks, the loss has slowed to just 1 pound per week. I'm told though that this is actually the best way to loose weight. It's most likely to stay off at this rate. I've been riding my bike to work as often as weather will allow. I need to get fenders if I'm going to ride in the rain at all. I tried it one day and got absolutely soaked. I also re-learned something that day. If you have sufficient enough speed on your bicycle, rain drops will exit the front tire in a forward and upward direction where they will soon encounter air resistance and stop whereby causing you to collide with them. I rode down Stone Way the whole way trying to dodge the muddy rain drops I was causing. The good news is that my work is paying off. I have already had several people tell me that I do look like I'm slimming up, the shorts I'm wearing today now require a belt, and I have reclaimed several t-shirts and a pair of jeans.

TAGS:

Health | Wedding

Reclaiming my Wardrobe

by Leonard
You may have heard that I got a new bike. Yesterday, I rode my bike to work. I made it the 6 miles in 35 minutes, which is faster than the bus I am on at this moment. The ride home was a bit more difficult. Actually a lot more difficult. I took me 50 minutes to get home and I had to walk ¼ mile of it. For the moment, I'm only going to ride to work when weather permits. Today is a lot cooler and it is supposed to rain in the afternoon, and I just don't have the proper gear for it. On to the really good news. I reclaimed a pair of jeans! They say when it comes to weight loss, you really have to gauge yourself with your wardrobe instead of your weight. Especially if you're adding a workout routine to your weight loss plan because you could be adding muscle which weighs more while losing fat. I've also been doing a fairly good job at counting my calories except on the weekends. It's a little easier to do during the week because the schedule is always in flux, but on the weekends, I still try to make good decisions about what I eat. I've been maintaining a daily deficit between 400 and 1100 calories which should be a weight loss of about 1 – 2 pounds per week which is right where I'm at. Today I weighed in at 187.0 which is 2 pounds lighter than this same time last week.

TAGS:

Workout | Health

Little by little

by Leonard
Ok, so after 2 weeks, weight loss is not going as well as planned. You may have seen me post on Facebook yesterday about 96 calories. I discovered that's all it takes to gain (or loose) 10 pounds. If you eat 96 calories too much every day for a year, you will gain 10 pounds. The good news about that is that it should be just as easy to lose 10 pounds by making lots of smaller good decision. It just might take a while. In the last week I have lost 1 pound. While I would like to lose 30 pounds before the wedding, and it is possible, I do not think I am going to reach that goal. It will likely be more on the order of 10 – 20 pounds, but it will be progress to a long term sustainable goal of maintaining a healthy weight. Very soon at work, I will be moving to a standing work station. From everything I've read, once go to a standing workstation, you never want to go back. I know I've already had to do physical therapy for my upper back because of bad posture. With a little research, I have also discovered that I may lose 1 pound per week just from standing (500 calories/day). So, I may not be down to what I consider a healthy 165 before the wedding, but by the end of the year, I should be to an even healthier 155. That is what I weighed when I felt the healthiest.

TAGS:

Health

Keeping up the good fight

by Leonard
I took yesterday off to heal a little. I think my body is going to need some time learn how to deal with this new activity level. I am sore all over right now. My legs haven't felt this sore in I don't know how long. On the other hand, I have more energy, and my body decided it was time to wake up and go work out at 5:30 this morning. To mix things up a bit, I did the Upper body & core work out on Nike+ Kinetct this morning. Wow that was a good work out. I found out just how not tone my deltoids are. They hurt! After that I did a shorter 20 minute ride on the cycle. Over all, I think I'm doing pretty well. After my day off, I am up 3 pounds, but a little fluctuation is to be expected. I think I'm still about 5 pounds down from where I started. It's Friday! Yay! Now I just need to learn how to eat healthy on the weekend. If we splurge a little on dinner, it's usually on the Friday night of payday, which today is. I suppose it's pretty simple though; if you want to make a change in your life, you have to learn how to make changes.

TAGS:

Health | Workout

Weight Loss Goals on Track

by Leonard
This morning was the first day this week that I have not worked out. Instead I slept in for some deserved rest, and then took the trash out. Yesterday however, I burned over 1000 calories in workouts. I did 3 – 40 minute cycle rides where I have pushed up the difficulty on the bike from levels 2 – 5 to a constant level 5 with 2 peaks at level 7. Then I bought the Nike + Kinect Training for Xbox. Wow, that is a very cool piece of software and gives you quite a work out. Unfortunately, it is a little difficult to do when you have a 2 year old running at your feet. So, we will have to reserve that workout for nap time and early morning or late evening. I will still be using the bike, especially after dinner. In my last post, I said I was going to buy a new scale. Wow, it's amazing how inaccurate a mechanical scale can be. It was measuring both Rachel and I about 5 – 10 pounds too light! Yup, that means we were even more out of shape than we thought. I'm guessing that last week in the evenings I weighed in at about 200, eeesh! Last night I weighed in at 192, and this morning 190. Don't know why, but it seems you weigh the least, first thing in the morning. Either way, I can now report that I have lost at least 5 pounds this week, maybe more!

TAGS:

Health | Workout

Getting Healthy day 3

by Leonard
Yesterday I did a light workout in the morning because I was groggy. Today I decided to power through a vigorous workout. I have to say, they are right when they say a morning workout can boost your energy levels. I haven't felt this alert on the morning bus in some time. Ready for the good news? I think I've lost a couple pounds. It hard to tell with my cheap spring scale for sure, but I do believe I have lost a couple. After the shower this morning it read 193 lbs! Last night I finally figured out how to set the custom program on the exercise bike. It has 20 segments you can set the tension for. For a 30 minute workout, each segment is 1 ½ minutes. I set them to 2 3 4 3 2 3 4 5 4 3 4 5 6 5 4 3 4 5 4 5 I think I'm going to stick with this as my standard routine for a while. I has a nice increasing difficulty without going too much over the top. (Side note: the bike goes all the way to 18) Level 6 definitely puts some burn into my legs. Running this program last night for 30 minutes, I burned 200 calories, and this morning I did 183. I think today I may buy a more accurate scale.

TAGS:

Health | Workout

About the author

Leonard is a Software Engineer who works for a web CMS firm in Seattle Washington.  He is the primary technical contractor for Seattle Engraving.   Where he built a custom CRM to help manage customer interactions and will soon be rolling out a new and improved website based on Orchard CMS.

He has lived in the Puget Sound region for most of his life, and is a father of 3.

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