Is it on the list? If it isn’t, it probably won’t get done. This has been my surprising discovery over the past 51 days.

What do I mean by this? As I have mentioned in previous posts, I have been following 7 steps to reach my 100 Day Strong goal. They are not complicated, but the power of writing them down has had great effect. I have accomplished everything on the list for 51 straight days.

For my exercise goal, I originally had weight lifting and walking as my plan. I worked out three days a week and walked the other 4. This was adequate for getting started, but I quickly realized I needed to improve on that as I went. So, I moved to lifting 3 days a week and also walking 7 days a week. I started to see results.

I then realized I needed to add flexibility into my routine as well. Enter yoga.

I am going to admit, I have never been a yoga fan. I have tried it more than once over the years and it never stuck. It seemed floofy. My best attempts have been using DDP Yoga. It is a great program and is more my speed. I have picked it up again and am starting to get into a rhythm.

Now, I am lifting three days a week, doing yoga 3 days a week and walking every day. The weight isn’t dropping as fast as I would like, but I can tell my cardiovascular health is improving. A lot. And my flexibility too…a little.

How did I add yoga in successfully? I wrote it down as part of my original list. If it doesn’t make the list it may not get done. I had to put it on there, because I need to get it done. It’s that simple. When it made the list, it had to be done.

What do you need to add to your list today?

Have you ever stared at a problem for so long that you finally have to take a break. You get your mind on something else and then bang…you work out the problem without even trying? That happens to me a lot.

I am amazed at the power of our brain to do multiple things at once. Whether we realize it or not, our brains are one of the most advanced super computers ever created. The amazing amount of calculations it can do at once is mind boggling. Don’t believe me…then you haven’t driven in Dallas traffic while talking on the phone.

We forget that we have to give ourselves space. If we get jammed up we have to allow for a diversion to get our brains unstuck. We have to have space to let all the calculations run.

If you have been staring at it for a while, go take a walk. Get some water. Laugh with your family. Before you know it, you will be back on track and have it solved.

Half way there. It is hard to believe, but I have been on my mission for 50 days. It has been an enlightening journey. Enlightening and satisfying.

One of the most surprising things has been my diet. I have lost 21 pounds in 50 days and I have not given up any foods. I have had cookies and wine and lots of other stuff that you would think wouldn’t work. So, how have I been able to lose weight? A calorie cap with macros.

One of the things I have learned is about the difference between my basic caloric needs and my basal metabolic rate. Have you heard of these? They were new to me as well. Let me explain:

From what I have read, you need to eat approximately 15 calories per body pound to maintain your weight. Currently, I weigh 264 pounds. If I wanted to maintain my weight I would need to eat approximately 3850 calories per day. Yes, you read that right. Almost 4000 calories. That is a bunch of food.

The next thing I have come to understand is the basal metabolic rate. This is essentially the number of calories that you burn by being alive, just laying around watching TV. This is approximately half (or a little more) of your daily calorie load. My BMR is 2300 calories, give or take a few.

So, when taking this into account, I burn 2300 calories per day. To maintain my weight, I have to eat nearly 4000. If I want to lose weight, I have two options: I can exercise and increase the number of calories I burn per day, or I can consume fewer calories. I really start to win when I do both.

I may be oversimplifying these two numbers, but the point is still the same. Burn more calories and eat less calories. Both of which I have done over the past 50 days. Every time I eliminate 3500 calories, I may lose a pound. The math is a little more complex than that, but it definitely has you headed in the right way.

Learning the lessons above has been very valuable. I wish that I had learned them sooner. However, no looking back. I have to keep marching forward and keep refining that deficit. This is how I have been losing and it has been a lot of fun.

I have been on my 100 Day Strong journey for 49 days. Seven full weeks. It feels so good. I wish i had started before, but i wasn’t ready. I am just glad I finally got there.

I don’t know why I am surprised. In retrospect, it is not a long amount of time. However, it has been an amazing amount of focus inside those days. That is what has made the difference. I have been very purposeful these past 49 days.

So, what have I accomplished?

1. I have taken a progress photo every day. Here is one that I am eager to share. The picture on the left was this summer. The other was from a few days ago. I can’t believe how much losing 20 pounds changes my face.

2. I have exercised daily for 49 days straight.

3. I have stuck to my eating program. That is a miracle in itself.

4. I have read a chapter every day. So far I have read the following:

• Never Split the Difference by Chris Voss.
• Building a Story Brand by Donald Miller.
• Make Your Bed by William H McRaven
• Creative Calling by Chase Jarvis

I am currently reading:

• The First 20 Hours by Josh Kaufman.
• Extreme Ownership by Lief Babin and Jocko Willnk.
• Peak Performance by Brad Stulberg
• Ted Talks by Chris Anderson

5. I have written every day. All on this blog site. Posting here has helped with accountability.

6. I have drank 100 ounces of water or more per day.

7. I have encouraged at least one person per day throughout the journey. This may be my favorite part of all of it.

Tomorrow I will be halfway to my goal. Time to grind on.

Recently I picked up a challenge sheet for different creative writing prompts. The following is a fictional account of something my family would probably do. This was a fun attempt and good practice.

“Hello? Is anyone here?” Deep inside I knew the answer. I was all alone, but it didn’t stop me from checking. “Hello…” Nothing.

Where were they? It was almost time for dinner. It was out of place for my wife and son to be out of the house at that time of day. I reached for my phone. There it was. A text message from my wife that I never felt.

We are running an errand. Won’t be long. What should we have for dinner?

Feeling relieved, I dropped my things and put my earbuds in. A quick phone call would be better than texting her while she was driving. The phone rang twice and the call was answered.

“Hello love,” I said. “What’s up?”

“Hi. Can I call you back?” That was not the response I expected.

“Um, sure. Is everything ok?”

“Yes. I will call you back.” With that, the phone line went dead. What was going on? This was not normal at all.

To keep myself busy, I started rummaging through the fridge. There had to be something in there to whip together for dinner. Leftover steak. I could transform that into something while I waited.

A short time later, I heard the garage door open. I moved quickly to meet them at the door. My son ran in smiling from ear to ear. He threw his arms out as he approached me. Having a little one never gets old. The hugs are amazing.

“Daddy, you want surprise?” He caught me off guard.

“A surprise?” I asked as I stared into his excited face.

“Yes!” He squealed. “MAMA!!!” he shouted at the top of his lungs. I could tell this had all been arranged. She quickly walked through the door with a lump in her arms. The lump was moving…

“Is that a..”

“DOG!” my boy squealed.

“Happy birthday,” my bride said as she smiled at me. “Are you surprised?”

It was my birthday. I had forgotten my own birthday.

“Yes. Yes, I am.”