Logical Weight Loss

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 to give her a boost.

Find out about her coaching, food ideas, instagram, and more at

www.seemeghanshrink.com

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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 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.

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

Fitbit Verse 3

Fittrack Atria

BECOME A LOGICAL LOSER

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Apple came out with version six 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 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 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. The "scaled down" version is $329. 

The Fittrack Atria is on sales for $99. 

The Fittrack, Smart Body BMI Scale is also $89.95 (a Withings scale is $95 )

 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

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You've heard me talk about the book Chasing Cupcakes, well today I HAVE THE AUTHOR and she does not disappoint. Elizabeth Benten 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 to get it on Audible. 

Also check out her website 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

Mentioned In This Episode

Chasing Cupcakes - on Amazon

Get it for free on Audible

Elizabeth's Website http://www.primalpotential.com/

The Logical Loser's Accountability Club

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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.

They now make Jump Ropes with counters

Then I heard about Smart Jump Ropes.

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

Logical Losers

If you're looking for some accountability, some more motivation then check out the Logical Losers Accountability Club at www.logicallosers.com

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Looking for an accountability partner as well additional motivation? Check out the Logical Losers Club at 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:

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Today I have the product manager of Cronometer 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 

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

Now go make good choices!

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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 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 

Follow me on Apple or Android text " sop " to 31996

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I am again inspired by the book Chasing Cupcakes. 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) .

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 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

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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 

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