About Fogdog's Weight Loss

Don't Focus on the Goal...

If you've followed this blog you know that I've struggled for many years with improving my health. I've finally reached a point where I've managed to maintain a small amount of success. Now it's time to take the next step, but I believe it requires a new way of thinking.

Instead of trying to get healthy, why not shift focus toward learning how to build healthy habits instead. Follow me as I try to teach myself how to Engineer healthy habits that will allow me to take my health to the next level. Let's see where this experiment goes!

Monday, April 6, 2015

Day #92 - Just 10 Minutes

Recently I mentioned that it was time to add some cardio and strength training.  I know that I need to step it up if I really want to drop 100 pounds by the end of the year.  Today when I was walking at lunchtime (I got in 2 miles) I started to think through it.  How will I fit it in with everything else I've got going on?  Should I try again in the morning?  No, I've been down that road before.  I'm not a morning person and I just can't get myself out of bed to do it. 

Instead I decided to go with a plan I call "Just 10 Minutes.  The idea is that no matter how busy my day, I should at least strive to get in 10 minutes of rigorous exercise.  Here are the basics:

  • I'm committed to getting at least 10 minutes of either cardio or strength training in a day.  This is in addition to any walking I might do at lunchtime or any other activities I do that could be used as an excuse to not do these 10 minutes
  • I will alternate between cardio and strength training each day
  • I will have 1 day each week for rest
That's it, simple huh?  Everyone can spare 10 minutes each day.  I get home from work and I'm usually waiting 30 minutes just for dinner to be done.  When it's done it's usually another 10 minutes just listening to the kids fight over who's going to set the table.  Even on soccer practice days I can find 10 minutes to do something.

The point is, when I'm feeling good and I have the time I can do more, but at the very least I can do 10 minutes.  That's 10 minutes more than I'm used to doing.  Maybe in the near future I'll bump it up but for now it starts the habit for me.


Another great Monday (used to be my worst day of the week).  I kept to my eating plan, got in my gallon of water, walked 2 miles at lunch, and even got my 10 minutes in on the elliptical machine.  Actually it was closer to 12 minutes as I set the machine for 1 mile.  I feel like all the pieces are now in place, I just need to keep executing.  Another day done, on to Day #93.

Stay Strong!

[Photo: Flickr / Jurgen Leckie]


  1. Last week I also started on the cardio workout. I'm waiting for the strength training but I think in the next 4 weeks, I'll have to fit that in my training schedule.

    Just in case you don't know, for the cardio training, you should keep your heart rate in it's target range to reach your most optimum workout. That is 200 minus your age for your upper limit. Your upper limit minus your age for your lower limit. So if you are 40, you should keep your heart rate between 120 and 160.

    I'm glad to see you stepping up my friend!

  2. Great idea FogDog! Way to keep it fresh. You'll have to fill me in on the secret of getting your kids to fight over who's going to set the table. Both of mine usually fight me not to..lol! Keep it going!!

  3. Sounds like a good day and a good plan! Onward!