21 to Go: Recent Episodes
Stephen Gower
21 to Go follows a personal weight loss journey in audio journal format. Follow along for your own inspiration or just for a different perspective for weight loss.
A late update, but an update nonetheless. In this episode I talk about taking time to focus on one specific thing - in this case for me, it was actively listening to music. I think it's helpful and not just for losing weight.
I used the song Black and White Town by Doves for the intro music.
Also mentioned: "Endless Choice": Former streaming service subscribers on why they have ditched mod cons for MP3s, CDs and other DIY music formats
Catch me on Twitter, @stephen_g.
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There's not much to report here. I didn't weigh myself for this week's episode, but that was only because I was wearing some really comfortable clothes in the morning and didn't want to change out of them. I took a logging pause on the weekend, but overall I still feel good about where I am with my progress. Next episode will be in about 2 weeks.
I'm back after a bit of a break from...everything! Also I got married during that break. It was perfect and we are incredibly greatful for everyone's help and support the whole time.
But now it's time to get back to work, and I intend to do just that over the remaining weeks of 2022.
What I wrote about MyFitnessPal:
The Demise of MyFitnessPal?
https://lwgrs.wordpress.com/2022/08/25/the-demise-of-myfitnesspal/
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Just a quick update to let you know where I am with everything. I am more than likely taking a pause for a little while - not from my efforts but from updates, both in audio & blog form. But I am still writing, and trying to post things that I feel have more substance to share with people.
You can read the latest at https://lwgrs.wordpress.com.
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I tested positive for COVID two weeks ago and that really messed with my routines. I'm trying to get back into a normal routine so here is the first attempt at doing so.
Back with a very short update - I've changed up my goals for the rest of this year. I don't have far to go to reach this new one - I'm trying to hit my new number (245) by July 31st.
Intro music: "No Rest Or Endless Rest" by Lisofv, downloaded from Jamendo.com (CC BY-NC-ND 4.0).
https://www.jamendo.com/track/1882761/no-rest-or-endless-rest
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A fairly good and productive week for me! Plus, physio seems to be going well. Hoping that I "graduate" this week and don't need it any longer.
Intro music: "No Rest Or Endless Rest" by Lisofv, downloaded from Jamendo.com (CC BY-NC-ND 4.0).
https://www.jamendo.com/track/1882761/no-rest-or-endless-rest
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This episode was recorded immediately after a physiotherapy session. I thought that I could let my shoulder get better (after I lost my fight with the ground in softball 4 weeks ago), but it's not meant to be I guess. A good week overall though, but a very short update since I was doing this from inside my car.
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No, not a review of the movie with the same title. Just an audio update that I felt I needed to get out there. I already wrote a lengthy post on Friday that outlines much of what I mention here, but it's been a few weeks since I've turned on the microphone (for this podcast).
You can read more of what I wrote here:
https://lwgrs.wordpress.com/2022/05/27/life-is-weird/
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I was right last week - the increased weight showing on the scale was a lot of water weight. My rolling averaged dropped by 0.6 pounds and I saw a lot of numbers roll down on the scale over the last week. I talk about that, plus encourage the wearing of protective gear & sunscreen when outside in the sun. AND - if you have any reading material to send my way, feel free - I'm on twitter @stephen_g.
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The vacation is over, and it's time to return to work and the busy city. The vacation was relaxing and definitely needed but it can't last forever. A pretty big scale & trend weight increase but I think it's mostly water weight. Will need to monitor it over the next week to make sure I didn't REALLY eat 10.5k extra calories in 2 weeks.
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I finally reached an important milestone with my epilepsy: I am 1 year seizure free! I went up in weight slightly but the thing I'm focusing on is finally reaching my goal which was to get to 365 days without a seizure. Now time to keep that going.
Maybe last week I jinxed Spring? It snowed again Sunday & Monday. But that didn't affect my weight loss progress - more downward trends, and I'm still making time to get outdoors. Despite having to bundle up. Again.
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It's officially Spring! And I'm still seeing some positive results, although I don't fully understand why. When I have time I will be doing a deeper dive into the reasons. But for now, I will enjoy the success.
The progress continues! Despite some adjustments I still need to make to my weight loss plan, I am seeing some negative movement on the scale, and my numbers are trending downward for the first time this year. Plus I give a short update on where I'm going with the podcast moving forward.
Read my writing here: https://lwgrs.wordpress.com
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An "early" update! I was previously doing 2 week intervals but I decided since the episodes are so short, that weekly wasn't too taxing to keep up with. I talk about some changes to my weight loss routine, and go over my usual "Something Good/Bad/New" list. And this was the first week this year that I saw a decrease on the scale!
Outlining my calorie plan going forward. I'm focusing on weekly numbers instead of daily. I hope it works out better, we'll see! And mention of today's lunch - beef samosas! Well, just one anyway. Saving the other two for next week.
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Went for a walk to grab a decaf coffee to clear my head a little with some fresh air. Well, it worked! This quick update is a testament to changing things up just a little bit.
Still a significant lack of progress (in fact, going the opposite intended direction) but I haven't let anything affect me so far. I feel good and am going to try a few things to shake up my weight loss for the better, hopefully. Just a quick update today.
What happened two weeks ago vs. this week? I feel positive, energized, and not at any of the negativity I felt two weeks ago. I can't think of things that have changed, but I am focusing on the good things over the last two weeks. Positivity is important.
Song in this episode:
Oh So Insecure by Jon Worthy (Jamendo)
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Episode Notes It's been a disappointing two weeks. I have questions about whether or not I want to keep going with this podcast, though I recognize a lot of it has to do with my (lack of) progress. There's a lot to think about, and I try to do some talking through it today.
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Episode Notes Neutral progress this week - but I've got more positives out of it than negatives. I feel good overall, and think I'm going to have a good year.
Healin My Blues by BJ Wilbanks - CC-NC-BY
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Episode Notes It's a brand new year! This is a pretty short update, just setting the tone for the year to come. This year, I'm going to keep things simple and just focus on the things that I can control.
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Episode Notes Last check-in for the year! And it's a super great one. Excellent progress over the last two weeks, and I'm giving myself permission to just forget about all of this stuff over the holidays. Happy Holidays! See you in 2022.
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Episode Notes Everyone likes working from home - some obvious advantages, sure. But yesterday I worked from the office as a change of scenery and enjoyed it.
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Episode Notes Quick Diary entry. Talking about quality of winter walks and a calorie Adjustment.
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Episode Notes Trying something new to add to the podcast feed. I've been taking short videos the last couple of days so thought I'd add the audio to the podcast feed. Not sure where this is going yet.
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Episode Notes I tried something different today - I recorded my entry on video and am uploading the audio for that. The end product will sound no different to you...it's something I'm doing for me. A net neutral week, and the second-last update for 2021.
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Episode Notes In this episode I talk about being self-conscious and my self-doubt (at least twice); looking through old notebooks from 15-18 years ago; and that I need to make some changes based on the last 6 weeks of (no) progress.
Intro song:
"Golden" by Neon Niteclub
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Bullet Journals Back with another update after two weeks. In today's episode I talk about bullet journals a little bit, and my progress from two weeks ago. I had some fun with the episode by including the song "Back To It" by The Impossebulls, a 2016 release with a BY-NC-SA 4.0 Creative Commons License. You can get that from blocSonic.
I also talked about the podcast Science Fiction Shorts, hosted by Josh Wetencamp.
Get in touch with me on Twitter, @stephen_g.
Find out more at https://21-to-go.pinecast.co
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Episode Notes I am back from vacation! No major topics discussed today, just talking about how it was good to take a break from work and thinking about moving to a different release schedule going forward. Other than that, just a simple update today.
Connect with me on Twitter, @stephen_g.
Find out more at https://21-to-go.pinecast.co
This podcast is powered by Pinecast.
Episode Notes One last update before I take a little vacation. The results today aren't showing a downward trend but overall I feel good, and I'm not really worried about the numbers today. Just need to stay positive and keep going.
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Episode Notes Great progress once again! Apart from being 180 days seizure-free, I had a good week both in terms of numbers and being active. No major topics discussed today but listen in to hear about my progress.
I also recommended the movie "Here Today", starring Billy Crystal & Tiffany Haddish.
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Activity Tracking In this week's episode I talk a little about how I track my activity with my smart watch and the pros and cons of the "auto pause" feature. Regular features return - weight loss numbers updates, my goals, what's been good and not-so-good in the last week, plus what's keeping me sane.
Intro/Extro music: "Misterio" by Strand Child
You can find me on Twitter, @stephen_g.
Find out more at https://21-to-go.pinecast.co
This podcast is powered by Pinecast.
Episode Notes Another good week! I talk a bit about the pros and cons of MyFitnessPal vs. Cronometer, two calorie tracking apps that I have put to use in my weight loss efforts. Plus, a significant drop on the moving average, and a bit of a bummer with regard to my bicycle - again.
Intro/Extro music: "Misterio" by Strand Child
"Woosh" Transition SFX from Freesound.org: VS_Short Whoosh 2 by Vilkas_Sound
Talk to me on Twitter, @stephen_g
Find out more at https://21-to-go.pinecast.co
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Episode Notes I hurt my back this weekend so I made things easier on myself by recording an episode on my phone. No editing today, just a straight, short update.
Here's a YouTube video I found with some stretches to help with my back pain while sitting in the office at my desk:
Seated Back Stretches - YouTube
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Episode Notes Another week of positive news! I had a very small loss of 0.1 pounds this week, but it was everything else around the week that made for great "life" progress. Plus some talk about movies I've watched recently (very small talk).
If you want to get in touch, follow me on Twitter: @stephen_g
Find out more at https://21-to-go.pinecast.co
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Episode Notes This week I talk about some things I do for self-care (it's beard trimming!); the breakout on my face that happened this week for reasons unknown; a huge success on the scale; my goals; and my successes and failures.
Intro/Extro music: "Misterio" by Strand Child
"Woosh" Transition SFX from Freesound.org: VS_Short Whoosh 2 by Vilkas_Sound
Talk to me on Twitter, @stephen_g
Find out more at https://21-to-go.pinecast.co
This podcast is powered by Pinecast.
Episode Notes In this week's episode, there is a bit of a weight gain (+0.2 pounds), but overall not a bad week. I talk about how epilepsy affects my weight loss (00:40), my goals for the week (03:40), my successes and failures (06:21), and what's keeping me sane (07:44).
Talk to me on Twitter and let me know what you think - my username is @stephen_g.
What do you think of the theme? It's "Misterio" by Strand Child, taken from blocSonic netBloc Vol. 53
"Woosh" Transition SFX from Freesound.org: VS_Short Whoosh 2 by Vilkas_Sound
Podcasts:
Jays From Home
The Slow Reader
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Episode Notes After a 10 month hiatus, I'm back with another update and a re-introduction. My name is Stephen and 21 To Go is my personal weight loss journey where I share my experiences, successes, and failures as I try to reach my weight goal.
In this week's episode I talk about the tools I use to to try and lose weight (01:50), an update on my current weight (03:33), a success story about softball (04:24), and a new podcast I've been listening to lately (05:58).
No music in this episode - let me know if you have any suggestions for me to include.
Twitter: @stephen_g
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"Positive Results"
The scale numbers cooperated over the last 18 days (despite another long weekend). However, I didn't meet my goals that I set in the last episode.
Here are some of the things I mentioned that caught my attention:
- "The Block" - Australian Reality TV Show on Amazon Prime
- "The Magicians" - a book by Lev Grossman. The TV show The Magicians is based on this novel.
- The Sens Call-Ups Podcast - a local podcast covering the Ottawa Senators.
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The last two weeks have been MUCH better compared to the last update. Details in the episode.
Some links mentioned in the show: Boys, Girls, Toys and Words by Modern Pitch All rights reserved
- Miike Snow Genghis Khan Radio - Spotify
- Rural Alberta Advantage Radio - Spotify
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The first update, recorded roughly two weeks after the introductory episode. Basic stats: Scale weight: 250.7 Moving Average: 251.8 Neck: 18 inches Waist: 49 inches Hips: 43 inches
Music included in this podcast:
Listen by Vietnam II Link: https://blocsonic.com/releases/track/bsog0096-disc-1-vietnam-ii-listen License: https://creativecommons.org/licenses/by-nc-sa/4.0/
The Big Story - Tuesday September 8 2020
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This is the introductory episode for my personal weight loss journey. Start here if you want to join me from the beginning. I do not provide any specific tips or suggestions for how you should lose weight - this is just my story based on my own experiences.