Thursday, January 31, 2013
Sometimes I feel like a salmon swimming upstream, but the good news is that I just keep swimming. Mostly, I felt like I was starting to come out of the funk, but then seemed to get slam-dunked back again the last couple of days.
2 nights ago, DH and I were laughing hysterically in bed together, and then the next night, I have tears running down my face for practically no reason. #crazylady
I believe it’s good for your kids to see that you aren’t perfect, and that you have ups and downs, that couples sometimes fight and sometimes they laugh together like silly kids. But I also think it’s important for my daughters to see strong female (and male) role models. And I worry that I am failing. But mostly I hope and pray that these kinds of issues (mood, anxiety, the blues, depression etc.) did NOT get passed down to them!!
I am glad I made the choice to keep logging my food this week. Even a few days of information has been useful to me. My weight seems to still be creeping up and up. I don’t very often go over my total recommended calories, but the ratios need to be improved – decreasing the fat and increasing the fiber are going to be the first things I will start working on.
In continuing my goal of increasingly quantifying myself, I found an app called Optimism. It’s a mood tracker with a whole lot more – you track stay well strategies, triggers, symptoms, make notes, create reports etc. Combined with the Nutrition and Fitness Trackers of Sparkpeople I hope to find some useful information that combined will help me ways to improve my health – on all levels!
I finally found the verse to go with my One Word theme for 2013 JOY – It is
Isaiah 51:11 (NIV)
11 Those the LORD has rescued will return.
They will enter Zion with singing;
everlasting joy will crown their heads.
Gladness and joy will overtake them,
and sorrow and sighing will flee away.
Friday, January 25, 2013
I have decided that I need to step back a bit. Sticking with the analogy of the 20 mile march and Amundsen's trek to the South Pole, Amundsen took YEARS to research and prepare for his journey. He tried different things, he tracked his progress and found a plan for moving forward.
So my baby steps for the next while will just be to track everything I eat. I am not necessarily going to change anything yet, but I think I have made assumptions about what I eat and I need to compare that with real data.
I will log every bite, every morsel that goes into my mouth for the next week and then I will go back and take a good long look at the data.
Tuesday, January 22, 2013
Its good to know that it only took a week for my outlook to improve. I feel so much for people with real depression that doesn't improve in a matter of a few days.
I am faithfully taking my Vit D3, trying to get outside for a few minutes of sunshine - depsite the fact that it is -25C in Ottawa!!
I feel more motivated at work and at home.
Now to get on with my health improvement! The daily 20 mile march is back on!
Wednesday, January 16, 2013
It's only half way through January and I've already lost a lot of my drive, motivation or whatever you want to call it.
I am not sure if its post-Christmas blues, or January blues, lack of sunlight, crazy weird weather - ie. lost of snow, to freezing cold, to fairly warm, back to freezing cold etc. My head doesn't cope well with these weather changes. I feel tired, my muscles ache and each day I just hop on the merry-go-round, survive and then go to bed at night.
There is absolutely nothing wrong in my life to bring me down. In fact, my goal and word for the year is JOY. And already I am struggling with this!! It's not logical and I wish this little dark cloud would go away!
I am really hoping that it is hormonal and temporary. I am attempting to care of myself, get lots of sleep at night, walked at lunch hour, had a lunch date with DH. I am doing small things on my to-do list to feel a sense of accomplishment.
It's tempting to curl inside your shell and not talk to anyone when you feel this way, but logically I know that that is not the best thing to do. So I am reaching out, emailing some friends, making plans for the weekend and will hopefully have a more positive perspective next week :D
Monday, January 07, 2013
My 20 Mile March Plan
I attended the Global Leadership Summit and got to hear Jim Collins talk about the concept of performing the 20 Mile March.
Its basically a plan to achieve a reasonable amount of progress, consistently every day - something that you can accomplish on good days and bad days. If you have ever read or heard the story of 2 different journeys to the South Pole (Scott vs. Amusdun) you will have a good idea.
I think its an excellent analogy to use on a health journey, a way to stay consistent (like using spark streaks!) I believe it will be key for developing discipline – and discipline begats discipline…
A graphic from Jim Collins
Here is a link to the elements of a good 20 Mile March:
The Seven Elements of a Good 20 Mile March
1. Clear performance markers – although the scale is a performance marker, I don’t think I want the scale to be the defining marker for the daily 20 mile march. I think the number of steps from the FitBit make it an easy to use marker. Therefore, my Performance Markers are going to be:
#1 to hit between 7500 and 10000 steps every day
#2 Plan meals and eat only planned meals every day
#3 Be thankful for 3 things
2. Self-imposed constraints – not to try to do too much, incorporate rest,
3. Appropriate to the individual – not getting stressed, not burning out is important for me to be able to keep going. It has to be simple and something that I can handle doing consistently 365 days per year. It can’t look like someone else’s goal, or pace or path. For example, my sister is having success with a Paleo diet and CrossFit training. Neither are appropriate for me at this time.
4. Largely within your control – designed and self-imposed by me (with accountability from Sparkpeople peeps!) I will PLAN my meals and stick to my plan every day. I will find small ways to add extra steps to each and every day. I have control over these small things. I can choose to be grateful every day.
5. A proper timeframe — long enough to manage, yet short enough to have teeth
-I need to have this consistent 20 mile march continue throughout 2013. In order to stay motivated, I think I need monthly check-ins. I will take my measurements and record them tonight and continue to take monthly measurements.
6.Designed and self-imposed by the individual – I am accountable for my actions and words and I will use Sparkpeople to track consistently.
7.Achieved with high consistency – good intentions do not count!! Do it even when you don’t feel like it!
Today’s Meal Plan
Breakfast – English Muffin, egg, cheese, water
Lunch – frozen Lean Cuisine (chicken and rice)
Snack – Clementine, my own trail mix – pumpkin seeds, peanuts, sesame seeds, flax crackers
Dinner – roast beef, small potato, salad, green beans
Walking – I will take walk breaks during the day (its windchill -27, I don’t want to go outside, but I will walk more inside to get steps up.)
Joy – today I am grateful for my new scarf – its warm, its pretty, sparkly and matches my new sweater and it was made for me by my Mom. I am grateful to be back in the routine, with my kids healthy and back to school today and I am thankful for a good night’s sleep last night.
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