I’m Shaping Up; Week 12

Front Yard Soccer is Great Fun.

Front Yard Soccer is Great Fun.

I’m Shaping Up; Week 12

What happened to Week 11 you may be asking? Well, more travel equals less time to write, but well needed rest from most activities.

I have also decided to stop obsessing over the scale for a few weeks. My low-end weigh-in of 208 was so welcomed, but it made the slight bounce during travel too stressful.

It’s funny that after monitoring your caloric intake and physical output, you can tell where your body falls along the numeric tell-all.


Zdice, Beroun District, Central Bohemian Regio...

My kind of scale

Week 12

Here’s to holding each other accountable when the couch looks inviting and the snacks endless.


– Don’t know. Seriously, didn’t even step on the scale. My kiddo did and yelled something about 60 pounds. Way to go kiddo!


– Longer distance cycling has returned to my battle strategy. No, not the 100 mile Saturdays I used to enjoy by myself, but I’m building back to it.

A nagging sitting at my desk all day neck injury prevented weight lifting, but the running and stadiums has been fun. Kidding about the desk, it’s just age.


– My quest for ketosis was tempered by the city of Boston’s habit of serving a variety of delicious meals.

UNO Ring & BP

– BP stayed in the 130s range. Consistency.

– The UNO ring slips on and off without hanging up on swollen knuckles or fat fingers.

I've Missed You

I’ve Missed You

Monday – Sunday Goals:

The Monday night CJ class I was teaching is out for summer, so I will add another evening to my routine.

– Three high-intensity cycling days with moderate to high sustained heart rate.

– Re-join master’s swim group and aim for two sessions this week for re-acclimation.

– Skip lunch on the town and attend yoga class at the university’s health center.

– Keep body weight at feel fluid and light level.

How are your efforts going? Don’t just read this and dismiss it. Make a commitment today. You have peer support, CopsAlive.com expertise, and a champion fitness advisor all ready to help.

8 replies »

  1. Congratulations my friend. I knew you could do this. I agree, put the scale away and sneak back to it once in a while. Cut back on the rich Louisiana cooking, eat a little and say this is for Mac. I am proud of the progress you are making. Getting the BP down is the most important goal. Take care and keep the faith.

  2. Great job Scott and I completely understand the stay away from the scale routine. I did it for a few weeks and actually got on Firday and had lost another 1.8# bring my total to 35.8 since I began this life changing event. Good thing I lost those pounds after our Friday night get together. Bad part is Saturday and Sunday continued my splurge on everything I saw for some reason and I am feeling the extra fluid this morning!! Water and more water today to rid myself of all the sodium I took in. At least I did get in a workout on Saturday and late last night. Well enjoy your week and see u shaping up.

    • Thanks Chad. I was so encouraged after talking with you Friday that I wanted to change up the strategy.
      I know about the “splurge urge”

      Thanks again, as I don’t know how much of a positive and encouraging affect you have on people.

  3. I’m so proud of you! You know, most men don’t exercise for a healthy lifestyle unless their wife makes them. They usually just want to bulk up for appearances. But here you are, doing the right thing for your body on your own!

    I’m very glad to hear you’re striving to sustain your heart rate and a higher pace for longer intervals. That is really what will train your heart to pump more efficiently and get those BP numbers down further. You’re still prehypertensive, which is excellent given your numbers when you started out. And yoga, while most people make fun of it (I’ve been guilty too, until I tried it) is an excellent work out. You need good flexibility with training to make sure you’re creating long muscles. And you don’t want to be that guy that can’t reach the back center of his belt lol. Plus, it helps with stress reduction, which I’m sure you can benefit from since you have many responsibilities.

    Stress can actually make our bodies forget to breathe and frequently causes us to take shallower breaths. This means our lungs don’t get inflated to capacity and, therefore, we don’t get the oxygen we need. A few deep breaths throughout the day and rolling your head on your shoulders (careful with your neck) can really, really help.

    A wet hot compress on your neck should help the muscles let loose. 🙂

    • Amber,
      The yoga class today was amazing. Except for the short nap I may or may not have taken towards the end of class.

      Thanks for the technical info and encouragement. Now, you must get out there to practice what you are effectively preaching!!!


      • I’ll start Wednesday, promise! Have a booked day tomorrow.

Leave a Reply

30-Day Challenge for Men Only

Feel Abandoned by God? He’s Never Been Closer. Let Us Prove It To You.

Join Thousands of Other!

Receive new posts by email.

Join 74.3K other subscribers

Your Future Is Forward – No Looking Back

Let’s Connect

Click Image To Listen

Let's Connect on IG


✅ Support Your Five Stones Church

Make a monthly donation

Make a yearly donation

Choose an amount


Or enter a custom amount

Your contribution is appreciated.

Your contribution is appreciated.

Your contribution is appreciated.

DonateDonate monthlyDonate yearly