Thursday, March 03, 2011
I am reading and listening to the book on CD by Stephen Gullo, PhD called "The Thin Commandments Diet." I like that he emphasizes having a system in place - it's not willpower, but a plan that some of us need. There were gaps in my plan that allowed me to slide backwards a little, and I think these tips will help me get back on track.
So the list is as follows:
The Thin Commandments
1. Strategy is stronger than willpower.
2. Think historically, not just calorically.
3. The problem may be in the food, not in you.
4. Structure gives control.
5. Separate mood from food.
6. Take control of your favorite foods.
7. Slips should teach you, not defeat you.
8. Stop feeling deprived.
9. Treat your calories like dollars.
10. Losing weight is just half the job; keeping it off is the other half.
Once I've finished reading the whole book, I'll give you more tips!
Monday, February 21, 2011
Reminder: It's important to fuel your body.
Got up this morning and walked about 2 miles.
Hadn't eaten breakfast, so needed to eat before trying to do more. So eat breakfast!
Later, did kettlebell workout with personal trainer. Flexibility is improving.
Saturday another 5K is on the schedule.
Hope your day was wonderful!
Saturday, February 19, 2011
There could be a long list of reasons for wanting to lose my excess weight, but I’m trying not to focus on the scale, but on what I am able to do. The scale is not my friend, but a fit toned body can be. I know I can run faster if I am not carrying extra weight to equal a child with me. I would like to see single digit clothing sizes again in my life, but that’s not my main goal. I really would like to avoid medications for high blood pressure and other chronic diseases, and use that money to travel, instead.
I consider myself an “athlete” but I have not been consistent in staying active. There are days I could stay in bed all day. But I am learning 10 minutes counts, and all my efforts add up to real results. The “secret” is to not expect it to happen overnight. Think of what I do now as showing up in 3 months. So this challenge is preparing me for swimsuit season.
My daughter is graduating college in May, so there will be photographs. Don’t I want to be standing beside her instead of trying to hide my body behind other people? Absolutely! I am so very proud of her! And I want her to be proud of me!
My expectations were not high to begin with, because I have gained weight instead of losing recently. But with the support of my team and the 5% community, I am going to give this my best effort and aim for the full 5% goal. If I reach or exceed it, I will be ecstatic and have learned what it takes to get the job done. If I fall a little short, I will still be closer that I was before and have practiced the steps it will take to reach my ultimate goals. It’s persistence that counts in the end. There’s no giant leap, only lots of small steps. Today, I’m taking that first step.
Sunday, February 13, 2011
Sorry, no photos
Today was the 31st annual Run for the Roses 5K in Raleigh, NC. It is the oldest 5K in the Triangle area, and the 2nd race in the Grand Prix series (of 8 total). Each race benefits a local charitable cause - this was for service animals, and several were present to interact with participants at the event. The course is the same as the Women's Distance 5K I did last fall, so mentally it was good to know what to expect. The day was cool but sunny, and spirits were high. As I crossed the finish line, I was given a beautiful long stemmed red rose to celebrate being a finisher!
Yesterday I did half the distance (my neighborhood loop) and according to that time set my goal to finish in under 50 minutes with a heart rate in the 150s.
I thought I could run more than I did, but was able to meet both goals (under 47:30 and average heart rate 156, max 168). If there had not been more hills on the second half of the course, I could have made it under 45 min, but almost bonked and had to use some Gu at the water station. It was hard for me to judge how to fuel for a 2pm event rather than a 7-9am event, which is more usual.
I know this sounds like a lot of excuses, but it allowed me to commit to continuing my training for the next 5K this month and the triathlon and half marathon next month. My mileage has not been optimal this year, so any chance to get out and get moving is a plus! And I wasn't last,
Best of all, this is my first point for the Phidippides Award. Anyone over 40 years old can apply for this award in the bronze, silver or gold category by participating in enough races during a year - 12 points for the bronze level. A 5K is one point, half marathon - 2pts, marathon - 3pts, and so forth. I love earning points and setting new goals (must be a Sparker, can't you tell, LOL!)
So to anyone who is thinking about doing a 5K, especially if you have never done one before, sign up and get out there! There are sure to be walkers (like I basically turned out to be today), and the odds are you won't be the last person over the finish line... even if you are, you still beat the thousands of people who didn't get out of bed to do it like you did!
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