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APPRIL Posts: 2,238
2/25/13 8:51 A

Include your son in your exercise program. 10 minutes of play can be counted as exercise if you put him on your back and run crazy around the house.

GAYLSMITH Posts: 302
2/25/13 8:07 A

I try to remember HALT. Hungry Angry Lonely Tired. Generally thoughs are the things that put me in a dangerous place

TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/25/13 6:18 A

thanks very much for the suggestions... very helpful and informative. My frantic message on saturday helped me to really sit and think of areas i can start to reduce wasted time! one of which is the inordinate amounts of email i check per day from students, co workers, etc... i am going to try and alter that habit too... perhaps with more focus on activities i can focus on me and better health... baby steps is what i have to remember.

TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/25/13 6:15 A

thanks very much for your kind words. i have incorporated some stress management goals from spark people along with focusing on the efforts i am making. Your message was very encouraging and keeps me motivated!

BLONDIE218145 SparkPoints: (17,108)
Fitness Minutes: (7,275)
Posts: 507
2/24/13 10:16 A

All this is great to hear. It pumps up motivation and let's us know there's light things coming, like us eventually. I am tall and right now big. I look forward to spending a lot of money on new clothes...one of my lights at the end of my tunnel!

BUNNYKICKS Posts: 2,329
2/23/13 8:43 P

"find 10 minutes - when!"

Ok you know what - exercise is good and healthy and helps burn off excess calories, but it is NOT ESSENTIAL to weight loss. I have a very sedentary job (office work) and i am a bit embarassed to confess to just how sedentary (sounds so much nicer than "lazy" ) I am at home. And eventually I'll tackle that issue. But one thing at a time - FIRST i chose to tackle my eating habits. I've set my spark fitness tracker to expect me to burn NOTHING from exercise, and am following my resulting calorie ranges accordingly (1200-1550, pretty standard). AND I AM LOSING WEIGHT. At a much faster clip than i imagined I would.

And now, feeling better simply from changing the what/how much I eat, plus dropping a few pounds, the whole concept of exercise doesn't seem so daunting as it did a couple months ago. I could probably "find that 10" now. In December, much like you are saying today, I would have said ha! no way!

One thing at a time - trying to change everything at once, piled on top of "life" - can feel so daunting, like how will you ever...!!! So don't do that to yourself. Take one step first before worrying about the next one.

ARCHIMEDESII SparkPoints: (142,739)
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Posts: 20,959
2/23/13 2:11 P

TOLLE004,

I give all new members one piece of advice when they start out and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.

NO ONE ever became a healthy eater overnight. It's impossible. that's why Spark People encourages its members to start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. if you're not getting any exercise, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.

And that's how good health starts. It starts with a few simple changes we CAN stick with.

Also, if you find it difficult to exercise with your little one, no one says you have to exercise for an hour at a time to be healthy. You can break your workouts up into shorter segments and still get all the benefits. taking three 10 minute walks spaced out through the day still adds up to a 30 minute walk. Coach Nicole has a bunch of short 10-15 minute workouts in the fitness section. try 1-2 of those for 4-5 days a week.

I know you're stressed out because your juggling a lot of different responsibilities, but now is when you really need to take care of your body. The stress and poor diet can break down a person's immune system. I firmly believe that stress is a neglected aspect of weight gain. If a person could reduce their stress, they'd automatically reduce their waistline. Try to reduce your stress. I know that's not easy, but one simple thing you can do to reduce your stress is take a walk. Walking is not only great exercise, it's a great way to reduce stress.

And try your best to eat more healthfully. I also believe that,"if a person eats crap, they are going to feel like crap". If you start eating a bit better, you will starting feeling a bit better. poor food choices can cause major mood swings.

But, I can't emphasize enough the importance of just taking things slowly. make simple changes even if that one change is just drinking more water. every little bit really does make a difference.



TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/23/13 11:18 A

thanks for your very thoughtful response and tips. i have seen a common thread of taking moments to get in control of my food choices. i generally am quite proactive in the respect of taking my lunch and snacks to work... but, when things get very hectic and a series of days in which i have to take off to be with my son who is ill (which i do love to do) but still have to make up all the work i miss, i become frantic. When i am frantic i am frazzled and have extreme difficulty in slowing down my brain to make informed choices. I like your idea of writing down a few things during office hours and will try it.

TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/23/13 11:15 A

Coach Nancy,
I appreciate your advice to try a pedometer and i think i will add that to my list. I do a tremendous amount of running up and down stairs and some days across campus and never stop to consider all of those steps. a good way to feel that i am doing something even while working!

TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/23/13 11:13 A

Thanks very much for your kind words.
I think this morning i just hit the end of my rope with frustration from many fronts and spark people is where all the frustration ended up! I too feel better when i eat healthier food options. i also feel empowered when i make the right choices under the wrong times. however, this week was unusually out of control for my sense of balance and i gave in to old habits. atleast there is today to start back on a the right track.


TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/23/13 10:45 A

thanks...
you are correct and quite a commitment you have made. i agree most people have high stress careers and obligations. i think its finding others with careers that have ideas on how to make time to include increased activity.
kudos to you for managing your time so effectively.

FFUSCO SparkPoints: (4,392)
Fitness Minutes: (3,007)
Posts: 160
2/23/13 10:26 A

I have only a short response for you, but hopeful a somewhat valuable one. For me, I find that the better I eat, particularly when most stressed and most tired, the better I feel, and the more able I am to complete the countless tasks that make my day as an educator. I can relate to your frustration and seeming lack of hours to get it all done, and I surely still struggle with making the right food choices, particularly when I am most harried and burnt out. However, as my personal journal would reflect, the better I eat, the better I feel. It is just as simple as that, at least for me, and it has become a mantra worth repeating.

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/23/13 9:47 A

Hi,

Last summer I read a very insightful comment from a nutritionist--she equated exercise like putting on the oxygen mask if a plane was going down. You are instructed to put your mask on first before putting your child's on and the reason, if you lose consciousness who would be there to take care of your child--to make sure he gets his mask on. Same is true with our health. If you don't take care of yourself, who will be there to take care of your family?

Something you may want to consider is wearing a pedometer and strive to get 10,000 steps a day. Studies show that those who make the effort to be more active throughout the day receive wonderful benefits. And remember most of our weight loss is achieved by watching our diet, so never underestimate the power of tracking your food.

Take care!
Coach Nancy

MLS616 Posts: 154
2/23/13 9:23 A

I know what you mean.
I live an extremely busy life too and it can be very hard.
I think the trick is that when you do have time, you plan ahead, so when you do have a chance to get groceries, really invest time then on what you are going to eat for the next while.

Do you have any time in your office while you are marking or doing office hrs where you can maybe even write down some healthy ideas?
go slow with it, and don't beat yourself up if you can't stick to it all the time....50% of the time is better than nothing!

:)

Michelle

KIM_RENO Posts: 27
2/23/13 9:02 A

ok, I know this will sound harsh, but come on, stop making excuses. You think none of us have high stress careers or family obligations? You are either ready to commit to a change or not.

Just so you know I run two law firms, in two different states. I have 5 children, two of which are vegetarian and the rest of us are meat eaters. Which means not 3 meals a day but most of the time 6.

Now with that said. If you really want to do this you can. You take the time for yourself. If you had to take clients out and ate poorly one night, so what. You just count the calories and go on. Don't let yourself use that as an excuse to just throw in the towel. You do better the next day.

Edited by: KIM_RENO at: 2/23/2013 (09:03)
TOLLE004 SparkPoints: (1,394)
Fitness Minutes: (207)
Posts: 9
2/23/13 7:55 A

i do really well on the weekend with tracking and i did pretty well for several days on healthy food choices, but my 4 yr old was sick last week, i am an assistant professor with enormous pressures, my husband is an engineer with an automanufacturer and is also busy i had to juggle trying to shift work schedules with my husband, and then i had to take a speaker to lunch and dinner where there were unhealthy options. instead of limiting my intake, i just ate whatever. the more stress and work requirements piled on, plus trying to manage a 4 year rold, i just feel like i am hopeless. i look at the spark coach and it says to find 10 minutes... when?? i dont watch television, i get up at 5am to catch up on emails and work. i often work atleast 10 hours per day. my son is up early too and i cant work out with him around because he is getting into stuff and i have to stop my work out to get him out of stuff. I rush to get him from daycare most nights and then home to get dinner and evening activities and i am EXHAUSTED. plus, its raining constantly because its feb. and there is no way to just walk around the block.
i think i am doomed because of this crazy life to just be fat. maybe life style changes are for people that do not have an extreme career and a kid to manage.

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