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Strengthening My Control Weapons

Saturday, October 27, 2012

What a lovely week its been! And, I'm thrilled to find I truly believe that!

Life, once again, has just continued to throw crap at my husband and I...but the lovely part is that each of those problems approached in a calm and quiet manner revealed a fairly easy solution.

One of them hasn't, but I have faith that an answer will present itself in time.

I'm back to tracking my nutritional consumption and my fitness activities. For a variety of reasons I stepped away from SP for a bit....and promptly put on 20 pounds. I've been incredibly uncomfortable, panicked and angry with myself for allowing it to happen.

It occurred to me last weekend that I was feeling powerless against the "forces" that have been laying burdens and obstacles upon me. I was FEELING powerless, but I KNOW I'm not. Its time to start strengthening the areas in which I do have control.

My weapons of control:
Positive Thoughts
Calm and slow responses
Good nutrition
Joyful movement
Restful sleep

So this week I focused on eliminating/reducing the foods I've come to understand elicit negative responses in my body: sugar, refined foods, alcohol. I tracked everything I consumed and celebrated the activities I found time to enjoy. I took time to sit quietly and breathe deeply. I used functional exercises to strength train my body in a practical manner. I ensured that my body and mind had a good long time to heal through sleep.

The result? I have been seeing myself in a more positive light. I've been laughing more. My pants buttoned more easily yesterday. I've felt lightness and joy in my heart. I've addressed some difficult problems this week and begun to explore viable solutions.

Its good to be back on a positive path. Its good to be back in the Spark world.

  Member Comments About This Blog Post:

LW8843 10/29/2012 2:41PM

    Sounds like you are on the right track. Keep it up!

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MARATHONMOM26.2 10/29/2012 2:11PM

    Right on! I think immersion in this community is key to staying on track and I'm right back here with you. Together we can achieve our goals!

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ALEXSGIRL1 10/27/2012 7:39PM

    welcome back what a positive uplifting blog you are doing everything right sleep is so important and many people forget that. I hope you find your answers .

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3G1RLS4ME 10/27/2012 10:20AM

    Welcome back, you can lose that weight again. ;)

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Where I'm headed with this info...

Saturday, June 30, 2012

So, blogging, tracking and visiting with Sparkfriends this week was illuminating.

I had some great advice form KATETK on my last my blog. Just take one day and make it successful. Then, try to take the next day and the next. The consistency you build on is where the success will come. Thank you for that reminder!

I also discovered that the deprivation rules I impose on myself bring out the teenager in me and make me rebel in an unhealthy way. I spent this week trying to cut out alcohol (unsuccessfully) and sugar (a little better) and found myself craving and indulging in them more. The truth is that I love to have a small glass of wine and a plate of appetizers with my partner each night to unwind from the day. And, I do love a sweet treat now and then. Depriving myself of these only makes me angry and rebellious.

And, after evaluating my nutrient levels, it became clear that I'm carrying fat because I eat fat. Whoa, baby. My calorie levels were high, but my fat gram levels were outrageous. It may have been healthy fat from nuts, avocados, lean protein and olive oil, but fat it was.

I also don't handle heat well. As with most of the US, we're in the middle of a very hot drought. It makes me lethargic and exercise nearly impossible. I need to get to bed by 9pm so I can rise and do some light activity in the cooler early morning hours.

This weeks goals:
1. Keep fat grams to 40 or less.
2. Keep red wine intake to 2 or less 4oz glasses a night.
3. Allow myself one or two sweet desserts this week
4. Functional strength training three times this week (body weight x pushing, pulling, bending, sitting up, getting up/down from the floor, lifting.)
5. 60 minutes of low impact activity a day - commute by bike as much as possible - walk with my partner - get into the swimming pool at the Y on Sunday.

One successful moment at a time, friends.

  Member Comments About This Blog Post:

DLDROST 6/30/2012 8:52AM


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One Thing Perfectly Clear

Thursday, June 28, 2012

I just plain eat too much.

Too much fat, too many calories. And all after 5 p.m.

This isn't really new information to me. I've known it for quite some time. I'm just not sure how to stop it. I tell myself, "just do it". But, its as if my mind just draws the curtains and turns the other way as my body takes over and eats...and eats...and eats.

It seems as if I've tried all the recommendations for ending evening eating, but maybe its time to go back to working my way down that list:

Do some yoga, go for a walk, lift some weights, read a book, find a hobby, drink some water, read an SP article, etc.

I've been practicing self centering myself several times during the day. On breathing in, breathing out, and on bringing my wildly ranging thoughts to an inner focus. I think its time to practice that several times tonight as well. Sit quiet and meditate.

My menu is planned, my cupboards are stocked with healthy foods, and I have the information I need. I, indeed, just need to "do it".

Spark on friends.

  Member Comments About This Blog Post:

SORGIN 7/1/2012 12:19AM

    I think you wrote what has been in my head for a while. I got the skills. I just don't use them. Thanks for writing this. It's a reminder to keep it simple and focus on one thing at a time. THANK YOU!

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KATETK 6/28/2012 1:23PM

    Just try getting through ONE night, then tomorrow you can grab strength in trying to make it a chain of TWO nights (but worry about that second night then not now!). The consistency thing really helps me (I pull the same tricks and eat you do, as do many of us...).

Let yourself get kind of obsessed with the building blocks of "just one more day" and it might work. You can do anything for one night... at least that outlook helps for me.

Give it a try and just be "good" tonight even if you are mentally planning how you wont be tomorrow because by tomorrow you can be renewed in strength and try for just one more night then. Only worry about one night at once.

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NUTRON3 6/28/2012 7:45AM

    You will do it!

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Really pretty simple.

Tuesday, June 26, 2012

Hey, hey Sparkers! I'm back for some daily check-in blogging.

I'm all about in-the-moment awareness these days and accepting things as they come. Its driving my family crazy. emoticon More on all that at another time.

I read someone else's spark wisdom yesterday (and I'm sorry I can't remember her dang name with my menopausal mind). So simple. So kick-in-the-butt motivating.

THAT'S why I never leave Sparkpeople. I can be sauntering along, ignoring the signs along the way, getting lost on alternate paths, bemoaning my fate in life and then I read a sparkpeople blog and I'm back on track.

So, here's what it was. Set a reasonable weight goal on your start page (I'm doing 1 pound a week), plan your menu, track your food.

So, I did. I let Sparkpeople plan my menu in the morning (WEIRD menu, by the way) and then I tweaked it with a few of my personal preferences (because they want me to eat cottage cheese more than once...gack). I, then, did a novel thing...I ate what was on the menu.

Ok, plus a little more. I totally caved to peer pressure and had wine and a slice of pizza at a family gathering.

It was like the proverbial "bike" they're always talking about. As I was tracking, printing the menu, packing my food, logging the extras...I was getting that warm and fuzzy "I can do this" feeling I used to get when I first started on SP.

And I was successful, I'm thinking I can do this now.

Small steps, small changes, big rewards.

Today, I'm forgoing the wine for some sparkling, mint-infused water. And I need to put some exercise into my day. Since I quit running, I've become a slug. Commuter cycling should do the trick.

And, I think I'll check in with some of my sparkfriends tonight. I've missed you wherever you are!

  Member Comments About This Blog Post:

DESSALENA 6/26/2012 7:26AM

I also drive my family crazy with my in-the-moment isn't it? lol
Good luck with the cycling!!!

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Hanging up my 1/2 marathon shoes.

Saturday, May 05, 2012

Ich. That was NOT fun.

At 9:40 am I completed the Wisconsin Half Marathon in Kenosha, WI. This is my third 1/2 marathon.

I am so done with long distance runs. I thought maybe my aversion to them was due to the intense training and physical/emotional effort required for my Marathon distance run in 2010.. I took 2 years off from long distance runs and then came back with a solid training plan and lots of enthusiasm. I trained well, stretched, paid close attention to my nutrition, hydrated, tapered, rested, ran intervals. The truth is, after 9 miles, my body and mind just want to be done.

I am officially a short distance runner.

The fall-out from this run is horrid. Head, hips, knees, hammies, ankles, back and bowels are suffering spite of icing, re-hydrating, refueling gently and stretching, stretching, stretching. I cannot seem to shake the chills this time around.

The weather was typical of WI in Spring: Rain (which I will admit ended for most of the race), 15mph winds from the NE off Lake Michigan (and 13 miles of shoreline run- 7 miles into the wind), temps that plummeted to 40. The cold and wet did a number on my hip and ankle joint right away. And, I think might be at the root of the headache.

The course for this run was not great...huge puddles, broken pavement with lots of large pieces in the path, narrow running lanes, very few porta-pots. I found out later that their were several parks we ran through that had public toilets open. Uh. Great. Would have been useful info to have in the race info book.

BUT! Enough whining. Time to find the positives in this situation, so here goes:

1. I ran with a new running friend who is 58 yrs old and was executing her first 1/2. She did AWESOME! And had lots of fun. I did not debbie-downer on her parade. It was fun to watch her taking in the event experience.

2. I thoroughly enjoyed the first 6 miles of the run, ran with some fun people and saw some amazing real estate.

3. There were actually quite a few spectators for this small event (only 4,000 runners) and they were very enthusiastic. Lots of kids with "official high five" stations along the way! Made me smile.

4. The brats were good, but didn't sit well (too much grease, I think). And the beer co2 tank busted, so I missed my free beer! Only a Wisconsinite would find that to be an insult. I was better off with the water anyway.

5. I got a cool medal and a new shirt.

6. I have an excuse to sleep all afternoon.

7. Not one runner was rude, crabby or complaining (well, at least not out loud)....and many of the ones I talked to are running another 1/2 nearby tomorrow! Crazy. Really.

8. I got to see and be inspired by the lead Marathon runners twice (of course...they lapped me at the end....little stinkers).

9. I more firmly know what I like and don't like about my running.

10. Oh....and I finished. emoticon emoticon

Moral of this story: Short runs rock.

  Member Comments About This Blog Post:

WATERMELLEN 5/16/2012 8:08PM

    This ties into you comment on my "exercise doesn't necessarily result in weight loss" blog and your commitment to optimal nutrition, gentler exercise!! Makes good sense. I loved to run, ran 10 km a day for many years . . . and my hips and knees did not like it as much as I did!!

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CDNMSFIT 5/8/2012 1:27PM

Congrats! You rock... Great realization that the distance running isn't for you. When I started crossfit, one of the first things they said to me was "Your legs are weak" and I was all "WTF?! I can run for 4 hours straight!!".. but they were right. Running weakened me without this other stuff thrown in. I could feel it happening and would joke that the longer I run the more I got the posture of a 90 year old.. but it was true!

It may be for some people.. but I am with you, sistah! :)


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ROOT4HOME 5/6/2012 11:58AM

    Becky!!! Congratulations!!!! I had no idea you were running the WI half! I ran it too yesterday w/another Sparker and as much as I wanted to stay and search out our other frineds and have a beer (wh/I'm glad I didn't stick around if it ran out), I just couldn't - too cold and I had a wedding at 2pm to get ready for. I believe we all know our bodies best and I'm glad you're listening to yours! Running shouldn't be a miserable experience (although some runs are that - that's inevitable) but something that makes you feel great and strong. If shorter distances work for you - then I say, that's pretty Terrific!!

WTG on sparking a fellow runner on her 1st half - that's just AWESOME!!
emoticon emoticon

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JSTETSER 5/5/2012 5:26PM

    Nowing what is best for you is the BEST kind of knowledge to have.
I am a hiker.
Congrats on what you've learned.

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TRENTDREAMER 5/5/2012 3:43PM

    "The truth is, after 9 miles, my body and mind just want to be done.
I am officially a short distance runner. "
* Congratulations on finishing your last 1/2 for a while. Glad you had a good race and have a clear vision about your races going forward.

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