Sunday Check-In — March 15, 2026
This Sunday, March 15th, 2026, I stepped on the scale and saw a number I didn’t want to see.
Weight: 274.7 pounds
That’s 2.7 pounds higher than last week.
If I’m being honest, this up-and-down pattern is starting to frustrate me. I know what I should be doing. I talk about it. I even write about it. But knowing what to do and actually doing it consistently are two very different things.
The truth is simple: I haven’t changed enough yet.
And until I do, the scale probably won’t change much either.
The Lower Back Excuse
Last Sunday I mentioned that I had a lower back muscle spasm.
It was real. It was uncomfortable.
But if I’m being honest with myself, I probably milked it longer than I needed to. Instead of adjusting my workouts or doing lighter activity, I ended up using it as a reason to skip the gym for the entire week.
That’s exactly the kind of behavior I’m trying to eliminate.
There were still plenty of things I could have done:
- Walking
- Light stretching
- Mobility work
- Golf flexibility exercises
- Even just getting on the treadmill for a short session
I actually have several golf mobility exercise videos saved that I could easily do at home.
Driving home from work, I even tell myself:
“Tonight is the night. Let’s get those mobility drills done.”
But by the time I walk in the door, something changes.
Instead of turning on the mobility video, I walk into the kitchen.
And grab a snack.
That moment right there — that decision point — is where change has to happen.
Social Nights and Old Habits
Another reality of the week was March tournament time, when some friends came into town to watch their teams.
Naturally, we went out.
And naturally, the food and drinks followed.
Beers.
Wings.
Fries.
Now, there’s nothing wrong with enjoying a night out with friends. Life should include those moments. But the issue isn’t the event itself — it’s the lack of discipline around it.
I could have:
- Had fewer beers
- Split the food
- Chosen something lighter
- Or simply stopped earlier
Instead, I let the night unfold the way those nights usually do.
And the scale noticed.
Maybe the Cancun Goal Needs Adjusting
Originally, I thought it would be great to arrive in Cancun around 250 pounds.
But looking at where I am right now, a more realistic goal might be 260 pounds.
And honestly, that’s still a very meaningful change.
Dropping 15 pounds would make a noticeable difference in how I feel, how my clothes fit, and how I carry myself walking around the pool or beach.
But more importantly, the real goal isn’t the exact number.
It’s the habits.
The Mindset Shift I Need
Right now, my mindset is often:
“I need to work out.”
But the mindset I want to develop is:
“I get to work out.”
That small shift matters.
Working out isn’t punishment.
It’s an opportunity.
An opportunity to:
- Move better
- Feel stronger
- Improve my golf swing
- Reduce stress
- Build energy
At this stage of life, staying active is not something I have to do — it’s something I’m fortunate to still be able to do.
A Simpler Focus
Instead of obsessing about the exact weight I’ll reach before Cancun, I’m going to simplify things.
My focus moving forward is:
Daily habits.
Every day I should aim to do three things:
- Move my body
Whether it’s lifting, walking, mobility work, or stretching — something needs to happen every day. - Pay attention to portions
The food itself doesn’t always have to change drastically, but the amount does. - Pause before mindless snacking
That moment when I walk into the kitchen after work needs to become a conscious decision point.
If I can consistently do those three things, the scale will eventually respond.
Warmer Weather Is Coming
One thing that will definitely help is spring weather.
Longer days.
Warmer temperatures.
More opportunities to walk outside.
North Dakota winters make it easy to stay indoors, sit more, and move less. But that excuse is about to disappear as the season changes.
Still, I can’t rely on weather to create discipline.
That has to come from me.
Looking Ahead
So this week isn’t about the scale.
It’s about resetting the focus.
Less talk.
More action.
More movement.
Better decisions.
And fewer moments where I let the kitchen win.
Cancun is still the target.
But instead of worrying about the exact number I reach before that trip, I’m going to focus on building the habits that make the number take care of itself.
One better decision at a time.
That’s where real progress starts.