Thursday, February 17, 2011
Tonight's strength training workout was a tough one. After sit-up surges to get our heart rate up , we did pyramid sets. Three weight-bearing exercises, doing 10 reps each, then 9 reps each, then 8 reps each, on down to one rep each. This is done continuously without rest breaks, as quickly as can be done with good form. You're trying to improve your speed and form. Then planks and more surges.
We had more than 20 people in the room. The first guy to finish is not overweight but comes with his wife, which I applaud. He finished the central pyramid set in 8 minutes. I was the very last person to finish. It took me nearly 16 minutes.
I chose to feel proud of myself because I did my best and I executed every rep as instructed. No cheating. It took all of my determination and all my reserves of strength, but I finished. I know for a fact some people just slacked off, once the early finishers clocked in.
I have a sense of accomplishment because I gave it full effort and I accomplished the goal. I did not accept a flicker of embarrassment that everyone else was done and waiting a minute or two on me to complete my sets. They were cheering me on and very supportive.
I told myself, I am getting it done. I am doing the work. There is no shame in being a bit slower. There is joy and a sense of reward in crossing the finish line, even as the slowest participant. Tortoise is okay.
Wednesday, February 16, 2011
I've been trying an idea I heard from Slenderella: to process stress or emotional tides by walking, or, if necessary, pacing inside.
I must admit I was skeptical about the pacing. But I really needed a specific behavior to replace anesthaetizing myself with food. So I tried it.
Pacing works. I sometimes add spells of breathing exercises and relaxation patterns (left over from Lamaze classes where I first learned). But adding the pacing helps so much.
Isn't it great that an old dog can learn new tricks?!
Monday, February 14, 2011
My mid-teen daughter invariably leaves a little bite of food on her plate. She learned this from my oldest daughter. One of her older brothers, with his morning fruit juice, habitually leaves a centimeter in his cup.
At first it annoyed me. My husband and I were both raised by frugal survivors of the Great Depression, in large families of modest means. That don't-waste-a-morsel mindset is hard to shake.
Then for a while that bite tempted me: it's too small to wrap and save, so if I hesitate to throw food away . . . No! Beck helped me last year to stop grazing off my kids' leftovers.
Recently I have been able to get a little more objective. I relaxed a bit and listened to what those lumps on the plate after a meal are telling me.
That little bite has a powerful message to me day after day. It has been speaking to me, waving a signal at me, even before I verbalized the message. It is a silent sign that food intake can be managed intentionally, thoughtfully.
As young as she is, my daughter is not mindlessly stuffing her face. She rationally decides when to stop. God is so merciful; this girl watched me eat emotionally for so long, but she is making healthy choices in spite of that.
That leftover bite is my daughter (and son) saying, "I have enough to eat. This is a reasonable amount of food for me. I can stop right now and choose to be satisfied."
What a blessing to have this little visual aid tickling my consciousness, a quiet reminder that eating can be undertaken with calm consideration and control. If my kids can do that, I can do it, too!
Okay, now true confessions. You will laugh (or possibly snort). I have a little plastic popsicle-maker tray on the door of the freezer. I usually pour that ounce of juice into it.
Old penny-pinchers are hard to reform. At least I didn't drink it!
Sunday, February 06, 2011
I have been enjoying Kashi "7 Whole Grain Nuggets" which has sesame in it also. The serving size listed is 1/2 cup, but it's so filling I eat less. I always put diced apple in it with a little milk, plus often a few pecan halves. I find it a breakfast treat.
The variety of textures and flavors is very pleasing. Plus it takes a long time to chew, which also triggers satiety response.
A half cup has 7 g protein and 7 g fiber, 3 g sugar and 1.5 fat. Not a perfect food, but an enjoyable alternative while trying to rehab my carb fixation.
I have noticed that since I cut out most sugar and most refined carbs, I am able to notice the good taste and subtleties of more moderate items like this.
Saturday, February 05, 2011
I've been feeling very thankful for how my SparkFriends are helping me remember principles from the Beck Diet Solution.
I thought about blogging on this, but I realized I would be embarrassed to admit that in shuffling desk items and bookshelf contents I lost my copy of The Beck Diet Solution.
I heard the thought start in my head, "You are so . . . " and called out, "No!" Then I quickly said to myself, "You are a strong, competent person with many good qualities. You are working on being more organized, and you have made tremendous progress."
Thanks be to God! This time I didn't let it get very far. Identify self-sabotaging thoughts and tell yourself the truth . . . .
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