Old Man Winter coming...

Winter cold will return tomorrow, coldest of the year. Teens at night with 30's daytime. Maybe some snow, sleet or mix. Hate getting out in it.
Still not smoking. Still working out. Ready for warmer weather and spring.

Will do my up graded workouts today along with the Express class. Still a little sore from the extra on Saturday. Mondays seem hard but nice once I get there and get started.
Seem to be eating more, so far staying with fruit, nuts and good choices. Not smoking may be a big part of it. Need something to chew when the urges hit although they are getting farther and farther apart.
Better get going for the day.

12/28/10-1/28/11

FUNctional strength.....I like that.
One month into the plan I can feel noticeable differences. I have been able to keep the 5 days a week routine but missed Wednesday so will make it up today. I have 2 Saturdays in the bank from past weeks but will still go today.
Yesterday I started the strength training with the additional weight. Did the cardio with increases in incline, time and speed. Also did the Express class. I am a bit sore from the new program.
Very proud of the progress I have made. I can tell that the workouts have made daily chores easier. I am sure when gardening really begins that I will find those task easier too.
I see no difference in the Step 2 patch and smoking. Smoke free another day. I will need to follow the plan and not try to jump ahead thinking I am cured. This may be hard as I like quick results.

Cleaned the inside of the truck really good. I could no longer stand the stench. My apologies to anyone who ever had to ride with me. OMG ! Sorry guys, I just did not know.
The Monday jury duty was cancelled so now free that day. Meeting on Wednesday but I can work around it easily, I guess priorities do make a difference.
By spring I will have made even more progress in my conditioning, be a Non-Smoker and excited about my plants for the Spring Plant Sale. Warmer weather will be nice too.
Getting there. Thanks for your support.
Gym Rat

Progress reports

After 3 meetings of the Smoking Cessation class I know I am on track. One week of being smoke free and the changes are noticeable. I think I have conquered the mental part of becoming a Non-Smoker. Now weening myself off of the nicotine. Started the Step 2 phase this morning which means less nicotine in the patch. Urges are not as often and do not last as long. Smell, taste and appetite have changed. The anything to quit does not seem to be as big as it once was.
Exercise and workouts have become part of my routine now. Hate to miss a morning at the fitness center. The cardio part of my plan has become much easier. I will step this up a bit starting today. Strength training will include an increase in weight on each of my stations. I am most happy about this area as I was not expecting gains this fast. I will do my plan today as well as the Express group exercise.
Pleased with my progress but know there is still a way to go to be successful.

In gardening, it is almost time to start seeds. Plant sale coming up sooner than we think. Wondering which area will become the priority, gardening or workouts ?

Handy as a pocket on a shirt...

I have not had to dress for work in a while. I would never wear a shirt without a pocket, too much stuff to carry around. Yesterday seemed funny as I was about to head out. I kept checking for something missing. Smokes and lighter were something I would never leave without. Even now I sometimes reach for the pocket.
Made it yesterday without smoking. Work went well and it was nice to not have to find a place in the school parking lot to grab a quick smoke. As I thought, the drive home was the hardest part of the day. Worked the plan and made it.
Missed working out and hope to catch up today. Smoking Cessation class today too. I will drop down to Step 2 of the patch. Less nicotine but I know that I am ready for that. This will be 1 week smokeless.
Things are getting a bit easier but I am not a Non-Smoker yet. Just smoke free for a week.

Speed bump coming..

Sunday was another no smoking day for me. Much easier than Friday or Saturday.
The side effects of the patch are getting better. I am also wearing it for less time each day. Taking it off around 7:00 each evening has given me better sleep. I started with Step 3 patch and hope to step down to 2 this Thursday. This will give less nicotine to me but think I am ready for that challenge.
Ready for the cardio and strength training today. Hope to keep up with my good Friday pace.

I have a school job this Wednesday which is an hour away. This will have several triggers that I have not had to deal with as of yet. Driving will be a biggy but thus far I have successfully made my truck a non-smoking zone. Carrots and gum will be needed for the trip. The trip home will be the hardest since I will be tired and likely out of goodies if I do not plan ahead. Having not worked in a while could cause some stress. Only a small bump in the road to success. This will also cause me to miss a workout day.

In the greenhouse this weekend gave me a surprise. Walked in to a very strong fragrance, my huge brugmansia was in full bloom. I have seen this many times but never smelled it so strong. Maybe the taste and smell is not just imagination after all.
Appetite has increased so I am eating lots of fruits, veggies and trail mix.
Ready for the week.

Off to a good start

Thursday 6:00 pm last smoke.
Friday-
Handful of carrots
Half pack of regular gum
ZERO smokes
After work out I picked up my patch and supplies. Finally put the patch on around 11:00 am.
The day went well with only a few tough moments all day. Patch really helps.
Not much sleep last night, finally got up and took off the patch around midnight. Rested some better. I think I will not wear it at night. Morning comes and no nicotine in the body so coffee time is a bit tough.
Imagination or real ? My taste and smell already seem to be coming back. Coffee this morning really taste different.
I will make today without smoking.
Noticed that yesterday the gym was a safe place and I did not want to depart. I could not smoke and the exercise helps take smoking off my mind. Think I will go back this morning for a little work.
Dang last night, I potted up a ton of wild plants for the plant sale. Thoughts and dreams seemed so vivid.
I think that Zerk made it smoke free too.

Shopping trip

I have decided that the patch will work best for me with the nicotine replacement. My trigger points are early morning with the coffee. My routine for years. The patch has me ready for the challenge of the day.
Today is first smoke free day. This is not a Non-Smoker but on the way. I have to remember that this is not an event but a process.
Carrots, regular gum and other treats will help.
Workouts went well this morning. Cardio and strength training were both challenges but right at my goal. I look forward to going to the fitness center now even on this cold 26 degree morning.

I have not smoked or put the patch on as of yet. Not sure of why the anxiety about the patch.
I will shower and put it on soon.

Yoga, cold weather and smoking class

The weather forecast calls for temps to drop all day. By 6:00 meeting time, near freezing, windy and rain/sleet. This is an important meeting with the start of nicotine replacement to begin. Also discuss the charted patterns and triggers. I need this meeting to meet my goal of becoming a Non-Smoker. Cardio only day and I am taking my turn on the treadmill.
Kolby comes by and ask about the class tonight. I get with Zerk and we will meet at 3:00 this afternoon. Glad that worked out.
As we talked, I ask about the group workout programs. The yoga class was about to begin. He encouraged me to try it. I did and found that I am pretty flexible but my balance needs work.
Not sure about this hour of training, good but may not be my cup of tea. Will do the body pump next week and see if I like it better.
Glad the smoking meeting was moved to afternoon, glad I tried the yoga, glad that I am really doing some positive changes. A bit anxious about the smoking.
I will do ANYTHING to quit.

Midweek checkup

Monday workouts did seem a bit easier but think it is all mental. Added time in cardio and small gains in the strength area.
Tuesday was cardio only and was able to increase time. Tuesday and Thursday are easier days. I may consider the group exercise classes for these days.

Charting the smokes shows me my patterns and triggers. Look forward to Thursday's class and progress to the next step.

Still keeping the 5 days a week schedule. Plan on going hard today.

Oh Monday, Monday...

Slow rain Saturday, Sunday and still light rain this morning. This is really good since we are really dry and have been since summer.
Will head to the gym after breakfast. Wonder if the workout Saturday will make today a bit easier?
I got word from a Master Gardener that we missed the date for turning in our dues to the state in February. This disqualifies us for any 2010 awards. Disappointing but not the end of the world. We will have a jump on things for this years award. I really think we had a good shot at winning. Temps are a bit warmer so may head to the Demo Garden and finish up mulching my Tropical area.
Charting the smokes really shows me my patterns. Morning coffee and watching ball games are real triggers. This activity has me cutting down by 25 % or more for most days. This may look good but is a trap. Cutting down does not equal Non-Smoker. Look forward to Thursday and and the next step in the process.
Hope to improve some areas in my workout routines. Time and incline on the treadmill for sure. Will talk to Kolby before adding any weight on the strength machines.
Ready to start another week.

Saturday activities

Gardening- I am writing about the Master Gardener program to submit to the state for consideration for the 2010 awards. Writing really triggers smoking for me.
Smoking- I will continue to chart each smoke as to time, place. This should be my usual smoking habit but charting does reduce my numbers.
Workouts- I had a good Friday workout. Pushed hard in both areas, cardio and strength. May skip the regular shopping trip to Tyler and go to the Fitness Center. Hope this will make Monday easier since I will not have the two day lay off.
This ends 5 weeks of doing the work outs. I can feel the difference mainly in the legs. Some strength gains. Cardio is most improved.
Out of here and heading to the gym. Am I about to become a gym rat ?

After last night, not quitting....

...but becoming a Non-Smoker.
I got word that Kolby, my teacher and trainer, will not be able to make the class tonight as his wife is giving birth to their first baby.
Temps near freezing, starting to get dark, great ball game on TV and I am settled into my chair with toasty blanket, my day is done. I am sure they will reschedule this for next week. Reasons, excuses and just a slight delay.
I will do ANYTHING to be a Non-smoker !
So I head out the door for the drive across town to the fitness center. I had invited my friend Zerk to join me in the classes. He has surgery coming up and the Dr. will not operate on a smoker. Surprise, he's there waiting on me. This will be good for both of us to have a friend's support. Another lady had signed up but was a no show.
Got the book, discussed the program and have the first weeks assignment. Chart every cigarette you smoke for the next week. Time and location so that you can get your patterns. In 12 weeks or less I will be a Non-smoker !
I have been ready for weeks for this to start. I think my head is right.
Headed home and have a smoke to reward myself. Now that makes real good sense.
At home a cup of hot chocolate is waiting for me. Now that is a reward.
So the program starts....5:30 a.m., first cup of coffee, writing on the blog, light one up.

The cardio went well yesterday. Look forward to the workout today. Got a few tip from James from our conversation. Still a bit sore in some areas. I think my workouts are about to become a habit.

The five day plan

I know that with cold weather and other activities, that keeping the 5 days a week workout plan may be hard some weeks. My plan has me doing the cardio portion 5 days and the strength 3 days. This schedule dictates the strength training on M-W-F so that I get the recovery rest days on T-Thursday. Cardio is all 5 days.
Maybe the Saturday and Sunday lay off makes the Monday workouts harder for me. My legs seem to tire out quicker than other days. My plan calls for 30 minutes of cardio and 2 sessions of 15 reps on 5 machines. I do half the cardio then one session of the machines, then cardio and another session. This seems to work for me.
Monday- As planned I started early and finished up the workout in plenty of time for the Master Gardener meeting. This was our new President, Dave's first meeting. He is well organized and I was happy to see members step up and take on project leadership roles. Good meeting and a good year planned.
Tuesday- The Keep Jacksonville Beautiful meeting lasted longer than I thought. An attempt at reorganizing was made. This has been mostly a do nothing committee for a good while. I would like to see a plan made so that we could set activities and evaluate their success or failure. We will see how things go. Started the workout around 10:00. Cardio only and it went well. Bumped up the time, speed and incline on the treadmill a bit.
Wednesday- Today is cardio and strength training. I like the days when I work on both areas best. It makes for a better workout but a bit harder. Very cold morning, low 20's, but I will do it. On days like this my activities would include more coffee, TV, computer and smoking. I would not venture out for nothing but getting the mail and newspaper. Almost look forward to getting to the fitness center. I will more than likely skip the AgriLife meeting.
The Smoking Cessation starts at 6:00 p.m. tomorrow. I think my head is right.
Mid-week and sticking to the plan.

Excuses or Challenges

As I start my 5th week at the Fitness Center, there are many excuses or challenges for the week. I hate the cold and love my routine. Today it is cold and rainy with sleet/snow mix likely later today. My outside activity today will only be getting the newspapers. The weather and activities will cause me to overcome both of these obstacles. I am proud of the gains that I have made in my workouts. On the treadmill, I have upped the incline and speed a notch and increased the time by 10 minutes. The strength machines have become a bit easier but still tough on the last few reps on some. By next week I want to increase in all of these activities.
My workout routine is from 8:30 to 10:00 on most days.

Monday- the weather will be 35 to 22 for the day, maybe snow or sleet. Master Gardener's meeting is at 10:00 a.m. I can start a bit early and make both of these. An early start is not a problem for me.
Tuesday-the weather will be 39 to 20 but no moisture. Keep Jacksonville Beautiful meets at 8:30 but only last for about an hour. Workout after the meeting will still let me finish before noon.
Wednesday- 37 to 28 temperatures with a Texas AgriLife meeting at 9:00. This meeting may be an hour and a half with a half hour drive. Begin workout at 11:00 ish, still doable. Not real sure of the importance of this meeting.
Thursday- Temps 46-33, not a problem. Regular 8ish workout time but Smoking Cessation meeting at 6:00 p.m. I like to be home by late afternoon and hate coming in or going out after dark. This is worth it and I think the meetings will be changed to mornings after this first one. Must do this no matter what the schedule requires. Remember, I will do Anything to quit.
Friday- No weather issues or activities today. Hope to chart my gains and up the goals a bit.

As you see the schedule and weather could give me some cop outs. My trainer said work out 3-4 times a week but I like the 5 days better and have made it my routine for a month now.
This will be my toughest week to get everything done. My only doubt is the Wednesday meeting, all others will be done.

The games people play..

Cooper Clayton Smoking Cessation Program
January 13 6:00 p.m.

You are a smoker or Non-smoker. There is no in between, cut back or other games to play with yourself. You are or you are not. I know this better than most with my many years of experience.
However, to prepare for next week, I still find myself playing games. No more smoking in my truck. Only one smoke in my office and the ashtray must be taken down stairs and cleaned immediately. No ashtray or smokes by my chair, I must go somewhere else if I really have to have one. All of these are well and good but only a game. Cutting back to just one a day is still not a successful satratigy. You are or you are not a smoker.
As a Boomer, we all got duped. Many teens smoked and not much was said about it back then. Some how Edy, T-9-E, Mitch and I thought it was cool. As members of the roller skating club, a pack rolled up in the sleeve and hanging out front, smoking made us cool. Not so sure that many years later, I see myself as cool or the need to even be cool. I just know that smoking has given me many uncool things.
For several months now I have hated being a smoker. I hate the cost, the smell, the isolation and the wedge it puts between me and others I care about. I would do anything to quit.... REALLY. Yeah right, then do anything to quit, put up or shut up.
And so the story goes, will I really do anything ?

In the beginning.......

On Dec. 14, I met my friend Jim at the fitness center and he showed me around. I "played" workout for about an hour. I returned every day that week and signed up on Friday. I am blessed that I am not over weight and can do most things needed for my gardening activities. I guess like most people this made me think that I was in decent shape for my age. The treadmill and strength machines showed me that I was fooling myself.
On Dec. 28, my trainer did an evaluation and made me a plan with goals. This really showed me that I had lots of work ahead. The plan calls for 3-4 days a week of strength training and 30 minutes of cardio each day. My body told me that I had done a real workout the next day.
The week of Dec. 20, my son, an Ironman and my son-in-law, a runner and swimmer joined me at the center. It was fun and I saw what real fitness was all about.
All of these events have motivated me to want to do more. I have made 5 days a week for 4 weeks now. I already see progress and can meet each activity of my plan now. Increasing speed, weight and incline are coming.
The No Smoking class begins next week. I think my head is right but know this will be very difficult but this too will happen.
I do know that the workouts are now a habit and almost enjoyable. I look forward to doing my routine and pushing for small improvements each time. Yesterday was my best ever and showed me the progress from my "play" of the first week.
I'm getting there.
Master Gardener meeting coming up Monday. Look forward to not being President and only a participant.
Back with you later, gotta go workout now.

January workouts

As a gardener, the cold months do not allow for much activity that I can or more importantly do not want to do. This causes me to hibernate through the cold winter months. I live in east Texas so cold to me is when the temps get below my age. As a member of the senior class of folks, each year I hate the cold even more. This made me decide to try to stay in shape during the down time. A fellow Master Gardener and friend suggested that I come take a look at the fitness center with him. I did and liked it and knew it would be very beneficial to me. They also had a non smoking class beginning soon. I knew that quitting smoking was a need and becoming a strong want. So starts the blog about things from an old man trying to make some better decisions and progress to better health.

First day at the gym was Dec. 14, 2010