AKELAZ   67,042
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Motivation and planning - and ditching excuses

Tuesday, August 28, 2012

Im hoping to blog most days this month I need to renew my motivation and accountability and I guess this is the way.

Coincidentally a good friend of mine here is resolved to blog and post motivational pictures all this month so Ill be looking at those with interest.

Had a good eating day yesterday which is great but I moved very little. I can blame my cracked rib and the fact that on top of that my sciatica returned yesterday. What I know about sciatica and me is that gentle exercise and stretches for my legs and hips generally alleviate the worst of the pain which is motivation in itself. So with no viable excuse for doing absolutely nothing, I spent some time yesterday looking into chair exercises and I tried some of them this morning combined with leg exercises to see how they suit my currently sore state. Went OK so Ill continue with that for a while. And another coincidence: another SPfriend posted a blog about chair exercises and the fact that with those in mind there really isnt any 'excuse for excuses' so to speak. She had already made this point to me and I was glad to have it re-inforced at a moment when I was looking for motivation. Theres always something or someone somewhere on Spark that provides encouragement. emoticon

Other than that Im hoping for a good food week I have planned for one on paper but wont be easy cos Im away in my little cottage in the country and have visitors Im never good at coping with that in respect of food and wine but Ill just have to try and remind myself to be disciplined at all points and also balance my heavier food days against my lighter ones. The trouble with loving good food and wine is that all my friends tend to have the same lifestyle but Im hoping theyll respect what Im trying to do and not drag me from my path. Question is: - will I drag myself?!! emoticon emoticon
The upside, however, is that two of them are great walkers and there are really beautiful walks around my place so I can walk with them emoticon emoticon emoticon
Others can stay at home and drink the wine emoticon emoticon
So that's the plan - in theory anyway. Will I stick with it? Watch this space. emoticon

  
  Member Comments About This Blog Post:

CATLADY52 8/28/2012 5:07PM

    Sounds as if it might work. emoticon

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SPARKLEIIGHGAL 8/28/2012 1:19PM

    emoticon I believe in you. So sorry you are suffering sciatica. I've had that in the past. Nasty. The chair exercises sound good. xx

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SUSIEPH1 8/28/2012 6:47AM

    Have a wondeful time my friend .. I have sent you a link and some ideas for exercise ..
Much Love Susie emoticon emoticon emoticon emoticon emoticon

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NEW-CAZ 8/28/2012 5:03AM

    Sonia I'm so glad you've found some exercises that won't (hopefully) aggrevaite your injury and even help with the sciatica- a painful condition I know (John suffers terribly with it).
Sounds like you'll balance your love of food and grape juice with walking it off- *imitates Punch puppet's voice*that's the way to do it emoticon

I'd bet you'll stick to this- you've been losing consistantly for a while...why put all that hard work to waste emoticon emoticon emoticon

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STONECOT 8/28/2012 3:21AM

    Socialising is my downfall too. Try to look at it long term again not short term. You're already tracking your calories on a weekly basis, lengthen it to a fortnight or even a month! Yes, I know that's subversive! I feel that the relaxation and good endorphins you will get from being and walking with your friends, far outweighs the calorie count. Do the basics and track all you can honestly, but remember you need to add 3500 calories to your usual 2000, to put on 1lb. So don't panic, or let yourself feel bad, relax and enjoy the break. You don't do this every week after all. emoticon

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Definitely better than nothing

Sunday, August 26, 2012

Four pounds gone this month. Id have liked it to be more but my monthly weigh-ins are bearing fruit with less scale obsession and no getting discouraged when loss in one week is not much and I dont bother to try. Ive been trying the advice of a Sparkfriend by counting calories by the week. That is to say that I track every day but balance indulgent days against a lower intake on other days. Seems to work for me. Thanks STONECOT emoticon
So although Ive had a difficult month cooking for a lot of visitors where I should have done well because I was in charge of the food (and wine!) I fell down a bit because Im so easily tempted emoticon emoticon
I also had a very minor car accident which resulted in a cracked rib and impeded my workouts any excuse Im afraid! Need to perk up my resolve this coming month and just get on with it. Must give myself lots of these emoticon and you're all welcome join in!
On the upside, I am back wearing the jeans that I use as a yardstick of progress even when the numbers on the scale arent what Id wish. emoticon

  
  Member Comments About This Blog Post:

PINKANGEL73 8/27/2012 8:45AM

    I am also trying to follow Stonecot's advice to cut back on the weigh-ins and view my calorie intake by the week instead of the day. Less opportunity for disappointment followed by excuses and "why bother" has got to help keep us on track. She is a very sensible lady emoticon

Careful with your exercise - try to do activities that don't strain your ribs too much. Take care.

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SUSIEPH1 8/26/2012 4:58PM

    Ohh Sonia , I hope your poor ribs are better soon.
Did you think of binding them with a stretch bandage ?.
It really helps to keep them firm and safe!!
Glad you are losing weight and choosing to eat well .
Tracking is so important ..
Much love my friend !!
Susie emoticon emoticon

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CATLADY52 8/26/2012 4:06PM

    If you are wearing yardstick jeans, you are doing well. But take care off the ribs. If you want to go a little lighter I think we would understand. Better to be safe for a while. emoticon Just get better. emoticon

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SPARKLEIIGHGAL 8/26/2012 2:23PM

    Oh. Poor you. I do hope that it doesn't take too long to heal. Go careful.
Congratulations on the weight loss. I was pleased that I didn't put on while in NI as I ate out quite a few times and had deserts!! Cheesecake!! Yummy. So it shows I can still have some treats without putting on - obviously not regularly tho!!

Comment edited on: 8/26/2012 2:24:21 PM

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STONECOT 8/26/2012 10:41AM

    Just goes to show that inches do not always equal pounds! Glad it's working for you, and I hope to join your four pounds now if I can get back on track.

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NEW-CAZ 8/26/2012 7:58AM

    emoticon on the four pounds Sonia, doing well my friend and that is indeed good advice. If I indulge I balance it out over the week or next few days rather than panic and have a knee jerk reaction!

As for getting back it to, well hun, hate to tell you, but ribs take a LONG time to heal so don't chance anything that might impead your recovery.

Once again thanks for the listening ear earlier I, at least, now have a smile on my face emoticon emoticon


Laters emoticon

emoticon gently emoticon emoticon

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TRYINGHARD54 8/26/2012 7:50AM

    give your body time to heal and don't rush it.. why are we so hard on ourselves ? We do have our downfalls from time to time, if we didnt we'd be PERFECT ! emoticon emoticon emoticon

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Progress made

Wednesday, July 25, 2012

Happy and fairly surprised to have a weight loss to show for my labours this month. emoticon
I havent focused as well as I might have on what I ate people kept inviting me out to eat and it wasnt always easy to turn them down. One trip to a conference at Surrey university was particularly hard a tasting menu i.e. 7 courses admittedly small with matching wines. Not easy to deal with. emoticon emoticon emoticon emoticonKnow I should have exercised more discipline over choices and how much wine I drank but lifelong habits are still hard for me to break. Should really stay at home where Im safe but that would not be a life at all. Practise restraint will become my mantra.

I have, however, done OK with the 10 minutes daily strength exercises a bit half hearted on a couple of days but done nonetheless. emoticon
I will be upping the ante from today. I plan a 15 minute session on the exercise bike as a warm up and turning the 10 minutes formal strength into 15 this month. I also plan to take extras from the calendar 30 Days to an Active Lifestyle so that I am generally having much more active days. I find it hard to do exercise for its own sake and prefer to clean or garden but I can see myself doing strength moves in the kitchen when I cook or in front of the TV in the breaks.
emoticon emoticon emoticon emoticon
Last weekend I spent quite a lot of time playing with my grandchildren and as I needed to make time for my ten minute workout they did it all with me while we were on the beach Oh Granny youre so funny - show us how to do that!
emoticon emoticon emoticon emoticon emoticon emoticonI dont normally find working out fun at all but that was great. They live an hour or so away and are now on their summer holidays from school so I think I need to fetch them over to me more often a break for their parents and some workout fun for me. A double whammy in fact. emoticon

  
  Member Comments About This Blog Post:

TSEWARD 8/11/2012 8:48AM

    What fantastic and reasonable goals you have set for yourself, and you are having great success! You inspire me.
emoticon

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MEDDYPEDDY 8/9/2012 1:49AM

    Your blog gives me really good vibes and I guess that means that you are on a good path! You remindme of being sure to bring my hula hoop t camp today and fit in some practice between caf guests!

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SPARKLEIIGHGAL 7/27/2012 9:05AM

    Great news blog. You are doing brilliantly. emoticon emoticon emoticon

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EZRIN101 7/25/2012 10:49PM

    emoticon emoticon

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TRENTDREAMER 7/25/2012 10:31PM

    Congrats on the loss

"I have, however, done OK with the 10 minutes daily strength exercises � a bit half hearted on a couple of days but done nonetheless."
* See that's the cool thing about the crazy revolution that's crazy and revolution-ey. 10 minutes is 10 minutes.

"I also plan to take �extras� from the calendar �30 Days to an Active Lifestyle� so that I am generally having much more active days. I find it hard to do exercise for it�s own sake and prefer to clean or garden but I can see myself doing strength moves in the kitchen when I cook or in front of the TV in the breaks. "
* That's the spirit!!

"I don�t normally find working out fun at all but that was great. "
* One of my breakthrough moments in my journey was when I found myself playing "soccer" with my firends' young children. Just kicking the ball lightly to each other and catching it. Running to get it when necessary. That was when I truly understood how much progress had been made. No sore knees, no out-of-breath feeling. Just fun!

Continued success to you!

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CATLADY52 7/25/2012 9:49PM

    That sounds like it would work. emoticon

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SUSIEPH1 7/25/2012 6:55PM

    Hi Darls !!
You need to enjoy your life .. eating out is fun! we just need to make the right choices .. as for your glass of wine that can do more good than harm ..
My doctors all told me to drink a glass of red wine each day .. it has so many good antioxigents in it and is so good for your heart and digestion .

Glad you are having fun on the beach with your grandies ... I keep forgetting it is summer over there .. You are doing really well, congratulations on your weight loss .

Don't forget it is better to lose weight slowly it not only is much easier, it is also better for your body and skin
It is still cold here and I will be glad when it warms up .
Much love my friend !! thank you for all your support od Colin and I ..
Susie emoticon emoticon emoticon emoticon

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STONECOT 7/25/2012 8:04AM

    I agree, and life without eating out is miserable. Maybe think of your weekly calorie allowance instead of daily, that way you can feel less bad about being over one day if you can balance it out the rest of the week. I always overdo it at weekends, but drop to the lower part of my allowance the rest of the week.

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NEW-CAZ 7/25/2012 5:22AM

    Sonia you're doing better than you think;

you lost 5 pound despite some temptations
you kept your promise to yourself to keep with the 10 min plan
you were brave enough to workout "in public"
you're already looking to up the ante and have a more positive attitude by taking ideas from the calendar.

Not bad girlfriend emoticon emoticon

And remember cleaning and working in the garden is hard graft and you see something as a reward at the end of your toil. If that's what sails your boat, that's fine.......we're not all marathon runners! emoticon

Have a sparktacular day emoticon

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How can 10 minutes of exercise be a problem?

Tuesday, July 17, 2012

Having re-ignited my membership of the 10 Minute Exercise Team this week on the advice of a friend here, I had a real fight with myself yesterday about my 10 minutes. Only 10 minutes!! Why so hard to start? I'm concentrating on strength exercises for these 10 minute slots because I always have somewhere to walk to briskly and don't find that hard to do. Anyway I eventually forced myself into action and did a very short superset - extremely grudgingly it's true but I had made the promise to myself and couldn't let it slide on Day 1.

A truly helpful friend had said to me that often exercise is something you have to force yourself to do until it becomes a habit. I certainly hope that happens to me and it's the reason that I took up my membership of the team again.

The good news is that this morning it was easier to get started and altho I don't imagine for one moment that the battle is won I feel marginally more hopeful today. I need to do it not only for the metabolic advantages but because I am lucky at my age that I have not seized up and I would like to stay that way.

So - this blog is written in gratitude to the 10 Minute Exercise Team and to the various friends here who continue to offer encouragement and who make me believe that I can get there.



  
  Member Comments About This Blog Post:

PATIPAJ 7/21/2012 12:43AM

    Thank you for sharing that. It is extremely helpful and hopeful.
I don't think we are supposed to win the battle and be "home free". I think we need to understand that we are to become Battle Maidens and beat the ____ out of this big ugly monster! I think we just need to understand we are supposed to learn how to fight. So fight it for 10 minutes tomorrow, and then rest up for the next battle. It is coming for sure!


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SPARKLEIIGHGAL 7/19/2012 7:41AM

    emoticon emoticon emoticon xx

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SUSIEPH1 7/18/2012 1:25AM

    They say it takes 21 days to form a habit ...
I exercise every morning without fail, if I didn't I would feel very well at all .. Exercise actually gets the Endorphens in your system working ..
Its the happy and contented gene ..
So my friend its up to you ..
Much Love and thanks for all your wonderful support and caring thoughts .. .
Susie emoticon emoticon emoticon emoticon

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CATLADY52 7/17/2012 10:33PM

    emoticon emoticon

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TRENTDREAMER 7/17/2012 7:49PM

    Best of fortune to you!

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CANNIE50 7/17/2012 2:02PM

    Often, the bigger battle is not with the weights or the bike or the trail or the DVD or whatever exercise vehicle we have chosen to take. The biggest battle is between resistance and willingness. In my experience, though, it takes just the tiniest bit of willingness but once I sense it, I have to grab hold of it tight, at the moment I discover it, and then momentum often takes over. A body in motion tends to stay in motion which makes that first movement the crucial one. My struggle with resistance often lies in the area of nutrition. We all have our struggles which, as you know, makes SP all the more valuable. Sharing our struggles, and our encouragement, makes us feel less alone in the battle we do with ourselves and our shortcomings. I really identified with the comment you left on my page - wanting to be mobile for grandchildren. I have 3 g-babies, ages 4 yrs, 1 yr, and 3 weeks. In addition, the youngest of my four children is 8! He and I often exercise together and that is an important part of my relationship with him - showing him how important it is to take care of the bodies we are entrusted with. You can do this and you will never regret doing the work of becoming stronger. You've got this, doll.

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NEW-CAZ 7/17/2012 12:41PM

    emoticon emoticon emoticon emoticon emoticon

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TENACIOUSTRISH 7/17/2012 6:50AM

    I definitely will be doing 10 minutes of cardio/strength training...everyday this week!

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Others can do it and finally I realise that I can too :-)

Wednesday, July 11, 2012

I've been doing quite well lately - with food and even with exercise - to some extent at least.
Ive read various blogs lately about not giving up about starting over about really going for success. What an inspiring lot Sparkers are! Yes we CAN do it all of us. Its a question of each person persevering until they find their own individual way however unconventional - and with help and support from Spark People and from so many Sparkers who are prepared to put themselves and their demons and solutions out there, I dont feel alone despite my struggles with exercise in particular but also with food choices and I do see hope. Im tempted to say that I hope my hopefulness comes good but thats not very positive is it? However just saying I CAN DO IT is not entirely helpful either. I need a cover plan and another plan to cover my cover plan and possibly a third plan when in extremis. Belt, braces and the whole nine yards and then some.
So - I am planning my food by the week to save random choices taking me off track and re- joining the Official 10-Minute Daily Exercise Streak Challenge, on the specific recommendation of a Spark friend, and also taking comfort another friend cheering me on when I felt low (see what I mean about the inspiration on here?!) in the hopes that it will encourage me to fulfill my commitment to the team and at least do SOMETHING on the days when I really 'can't be bothered'.

GO me! emoticon

  
  Member Comments About This Blog Post:

SPARKLEIIGHGAL 7/19/2012 7:38AM

    You are doing emoticon emoticon emoticon emoticon

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CANNIE50 7/14/2012 1:47PM

    I love the 10 min exercise daily challenge idea. I embrace exercise (food is more of a struggle for me) and I often tell people to start out by doing less than you are capable of, and even less than you want to, to trigger your brain into wanting more rather than overdoing and thus becoming even more reluctant towards exercise. Exercise, in my experience is one of those "you HAVE to do it, until you WANT to do it" kind of activities, like drinking more water, going to bed early, and other good habits. It begins as something we have to push ourselves to do and then a magical thing happens and we become people who need and want these healthy habits. I am recommitting to not eating for a couple hours before bedtime, a habit I used early on and one I had let go of. Last night I wanted to eat cookie dough (gross, I know, but a temptation for me nonetheless) and instead, I waited a minute. In that one sweet moment, I was able to decide that I did not want to do that because I would feel gross afterwards, so instead I tracked and went to bed! A tiny little victory that felt so good I will think of it tonight when I am tempted by something else. emoticon

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TRENTDREAMER 7/14/2012 11:21AM

    "I've been doing quite well lately - with food and even with exercise - to some extent at least. "
emoticon

"What an inspiring lot Sparkers are! Yes we CAN do it � all of us. It�s a question of each person persevering until they find their own individual way � however unconventional "
* My ears started turning red when I read the word unconventional. I wonder why.

"I don�t feel alone despite my struggles with exercise in particular but also with food choices and I do see hope"
* You're totally not alone. There is hope.

"I need a cover plan � and another plan to cover my cover plan � and possibly a third plan when in extremis. Belt, braces and the whole nine yards � and then some. "
* I'm going to blog about the third part of my Crazy revolution that's Crazy and Revolution-ey, this week (Lord willing and me remembering).

"So - I am planning my food by the week to save random choices taking me off track and re- joining the Official 10-Minute Daily Exercise Streak Challenge, "
* Best of fortune to you on that. I couldn't imagine daily exercise. four is my limit (unless I feel like doing one or two more).


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SUSIEPH1 7/12/2012 1:18AM

    Go You !! You can do this my lovely friend ...
Thank you so very much for your loving and supportive comments on my blogs .. This means a lot to Colin and I ...
Have a wonderful day my love Much Love Susie emoticon emoticon emoticon emoticon emoticon

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ROJAKHAN 7/11/2012 10:48AM

    emoticon

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NEW-CAZ 7/11/2012 8:09AM

    Hi Sonia
sounds like you have a good plan of action in place now; joining the 10min team is an inspiration- right up your street- and like I said once you're moving you're almost certain to want to go another 5 or 10 mins.
I know you've had some low times of late but you're still push on through- you have gumption my friend.
emoticon emoticon emoticon emoticon

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