Tuesday, January 26, 2010
I just ordered this book from amazon.com:
I already own the workout DVD which combines movements with affirmations. The book takes it even further, with principles to live life deliberately instead of just allowing life to happen to you. This is an excerpt from the book that I copied from the amazon.com web site:
IntenSati = Intent (one's plan or purpose) + sati (the Sanskrit word for mindfulness)
Principle One - As Soon as You Make the Decision to Change, Your Life Will Follow
Think about it: if you want to go someplace new, if you want to change your horizons, you cannot get there by standing still. Maybe you feel that you're at a roadblock. You want to be someone else, someone happier, fitter, healthier, stronger. But just wishing for change is not enough; you have to take the first step. You have to find the power within you that will move you in the direction you want to go.
If you want your life to change from the course it is on, you must be willing to change. Not the circumstances, not someone else, not your parents or your spouse or your boss. It may be a word, an exercise, or an affirmation; all you need is a spark, something that will make you think differently than you have before. Somewhere in this book you will find something that will change your life.
Principle 1 of the IntenSati Method is that as soon as you make the decision to change, your life will follow. It has to. You are the one directing it. You are doing it every second of every minute of every hour of every day of every year till death do you part. That is power! To change physically, you have to be willing to change the way you think, feel, and act. The thoughts you are thinking, whether you are paying attention to them or not, are activating emotions within you. Those emotions fuel your energy, and that energy fuels your actions. IntenSati is the practice of keeping your attention on your thoughts, guiding them and your self-talk deliberately to activate emotions that will empower you instead of disempower you. It will enable you to live a life in which you are appreciating, loving, creating, and caring, instead of complaining and worrying most of the time.
Now, usually, when we know we need to change something, we think about the actions we're going to change. "I'm going to start going to the gym three times a week to get rid of this tummy!" we'll say, or "I'm going to start cooking healthier meals and reduce my calorie count," in the hope that these actions will turn us into thinner, happier people. It's a nice plan, but how many times have you started a new program only to find yourself in the same place a few weeks, a few months, or a few years later? It takes an extraordinary amount of mindfulness and desire to take inspired action. Your success starts well before the trip to the grocery store or your first jog around the block. Before you do anything, you have to pay attention to what is inspiring your actions (or your lack of them). You have to take control of your thoughts and mind and first understand the person you really are and the power you have to ignite powerful, positive, loving emotions.
You Are the Thinker, Not the Thought
If you have been hating yourself, loathing your body, or criticizing your lack of willpower and courage to change, it is precisely that inner conversation that is holding you back. It's robbing you of your power. Think of every thought you have not as an observation, but as a command. Most of us don't even notice or question the thoughts we have. But the fact is, you are what you think about all day long.
If you have the belief that you cannot lose weight, that no matter what you do you will fail, then guess what? You will fail. If you feel that weight on your body is stubborn and will never go away, then it will obey. Why? It is not the condition that is stubborn. You are stubbornly holding a thought that is keeping that condition in place. Think about how you speak about your body and what you tell your friends and family. Do you say things like:
* "It's impossible for me to lose weight."
* "No matter what I do, I can't stick to a diet."
* "I am lazy. I have no willpower."
* "I give up! Diets don't work for me."
Now look back at those words not as observations, but as commands. You are the one in charge. Why can't you lose weight, stick to a diet, or find a workout that works? Because you have been telling yourself -- and probably anyone who will listen -- how powerless, helpless, and hopeless you are. And so it is!
Let Your Heart Be Your Guide
You can change your life. No matter how far you think you've gone astray, you can get back on track starting this moment. First, you need to start paying attention to your thoughts. Will you make a commitment to yourself and catch yourself when you feel that negative feeling bubbling? Use those nagging, needling words that pop into your head and your heart as your red flag. Let them guide you to get back on track. When you hear them or feel them creeping up on you, stop, refocus, and choose to replace them with something more powerful and constructive. If you do this, you will begin to see yourself differently. Other people will see you differently. You will begin to wake up to a whole new world of possibilities.
Try this exercise. What if, instead of those negative things you tell yourself day after day, you try verbalizing the following thoughts instead? Say them out loud, whisper them, write them, feel them, imagine them as your truth. When one feels particularly good to you, use it. If it brings up a positive emotion, summon it like a prayer, repeating it over and over. Feel it create a change of focus within you. It's like turning on a light switch! When you turn on the light, all the dark disappears. This is the beginning of creating a new script for the New You. When you have a new script, you will have a new life.
As you read the lines below, take a few moments to imagine what powerful actions would follow these powerful statements of responsibility. This is the beginning...
* "I can change now; I am ready."
* "I choose to believe I can do this."
* "I want this, and with practice I can do anything."
* "What I think about I bring about."
* "Today I am keeping my attention on my happiness and my health."
* "I am powerful now, and I am accepting it."
* "I take full responsibility for my body today."
* "I care about how I feel, and I am ready to feel great."
Mind/Body Exercise: Begining the Practice
To open the IntenSati practice, we begin with a powerful warm-up for both your body and your mind:
"Every day in a very true way I co-create my reality. As above, so below. This is what I know."
As you have learned in this chapter, every day you are creating our experience by the thoughts you choose to think, the perspective you choose to take, the attention you give to what you hate or what you love...or anything in between. You are always creating because you are always thinking.
Here is the important thing about your part in the co-creation process: You may not always have a say in your circumstances, but you always have a say in your perspective of the circumstances. You were born to the parents you were born to; you are as tall as you are going to be; you have a past you cannot change; you have the challenges you face. But either you can use those circumstances as proof of why you cannot be who you want to be, or you can see them as a starting point and go from there -- you participate in the reality your life becomes. By choosing to accept where you are right now and dropping the complaining about it, you will create the opening for a new possibility, a new outcome, a new result!
The Sati life is a conscious, deliberate life. It's about loving, thriving, and taking the reins. Do this warm-up every day for thirty days. Write it down on a note card and place it in many places that you can see throughout the day. Memorize it, say it over and over to yourself as you go about your day. Make it an imprint on your mind and your heart that you are the one responsible for your health and happiness. It takes just two minutes, and if you start every day with this declaration, you will awaken yourself to who you really are. No longer will you see yourself as powerless, unworthy, or unable. Instead, you will begin to see that great things are within your grasp.
Before you begin, stand in the ready pose, hands at your heart, eyes closed, and repeat to yourself your intention: "I intend to feel good"
Once you learn the entire exercise outlined here, do it for at least two minutes. You are harnessing your power of concentration. Even though you may feel that you are "just thinking it," try not to let your mind wander.
Ready: Stand tall, your eyes straight ahead, feet together, and shoulders back, with your arms by your sides. This pose represents your readiness to take action now.
First-Round Action Hold each action while repeating the affirmation below.
Responsibility for Life: Standing tall with your feet together, raise your arms over your head, press your palms together in the pose of Responsibility, and silently say, "With gratitude, I take full responsibility for my health and happiness."
Responsibility for Mind: With your palms still pressed together, bring your hands to the center of your forehead, your third eye of inner wisdom, to the pose of Will and silently say, "With gratitude, I take full responsibility for the power of my thoughts."
Responsibility for Attitude: Bring your hands to your heart and silently say, "With gratitude, I take full responsibility for the power of my emotions."
Responsibility for Actions: Bend your knees to a chair pose, keeping your legs together, as if you are sitting in a chair. With your palms pressed together, extend your arms from your heart toward the floor (make sure to keep your back straight), and silently say, "With gratitude, I take full responsibility for the power of my actions."
I'm looking forward to reading the book. I've started doing the mind/body exercise above and can already feel a difference within.
In my quest for peace this year, this is one of the tools that showed up for me and I'm grateful.
Tuesday, January 19, 2010
I'm feeling like this...
...always just missing the boat....always missing out. I just have to vent.
Last Tuesday I FINALLY got it together! I was planning ahead, logging in my food, staying towards the lower end of my calorie range, walking 2 or 3 miles every day. By Friday night I was feeling pretty fantastic.
Saturday we had plans to go out with friends and hadn't decided where yet. I had a greek yogurt for breakfast and salad for lunch plus did a 3 mile walk just to start the day out right.
We had a glass of red wine and some cheese/pepperoni and crackers at our house first...not all that bad. The consensus was to go to the Red Lobster. I know that there are plenty of healthy items on the menu. I could have had some broiled fish with baked potato and broccoli and a salad.
But Red Lobster is one of my trigger places. I have to be in a super good place to make the right choices there. Maybe it was the wine, maybe it was the company, but I had the combo of fried shrimp, shrimp scampi, and shrimp linguine alfredo (probably one of the most highest in calories in fat entrees there). I had not one, but two of the cheddar cheese biscuits and the Caesar salad. The only good thing I got was the side of broccoli. Later that evening, I got on a web site that gives the calorie count of all the food at Red Lobster. My meal was 1500 calories!!!! That made my total for the day over 2500.
Worse was that my weekly weigh-in day is Sunday and I weighed in exactly the same after 4 days of perfection. I've been stuck at 210 for 3 weeks in a row.
I was so down-hearted and again disappointed. I felt like the odds are stacked against me and I'm doomed. The problem wasn't that one dinner at Red Lobster. The bigger problem was how I let it totally derail me and I overate all day Sunday and Monday and am still not getting it together today. What is it that makes me take one event and throw everything else out the window? THAT is what will keep me stuck, not one meal.
Today I'm doing my best to get my mental state back to positive because that's the most important factor in getting back to where I was last week before the dinner debacle.
Thanks for listening to my rant. Now it's time for me to get back up...AGAIN...and keep doing that until I learn to stop sabotaging myself at every challenge and obstacle.
Wednesday, January 13, 2010
I felt empty and light...I felt HUNGER! My body wanted to eat. I spent the greater part of the last 2 years overeating so much that I never had a chance to feel real hunger. It feels different than cravings. It felt good.
I cooked up 1/2 cup oatmeal and added 1/2 cup frozen blueberries during the last 2 minutes. I topped it with 1/8 teas. cinnamon, 1 Tbs. chopped walnuts, and 1 Tbs. maple syrup. It tasted more like a dessert and I savored it. I decided to forgo my usual Tbs. of honey in my green tea since I had the maple syrup. It's all about balance. It filled me up and I know I'm good to go until noon-time.
I had purchased a pretty set of square 9" plates and smaller, flatter bowls that help with my portion control. Last night I measured out 1/2 cup cooked brown rice, 3 oz. skinless baked chicken breast, and 1-1/2 cups cooked vegetable medley. It looked lovely on my smaller plate, but I could clearly see by the visual that it was half the size of my former portions. When I finished, I didn't feel hungry, but I didn't feel that fullness that I sometimes would get after eating dinner. That was a new feeling too. I ate less and it didn't kill me! I had a planned evening snack of fat free yogurt and an apple but I mainly had it because otherwise I would have been too much below my minimum calorie range.
I am discovering that I enjoy this lighter feeling. My body doesn't want all that food. It has to work so hard breaking it down and getting rid of the excess, thereby using up precious energy. My fat cells were screaming "we've had enough..we're already crowded in here!" I'm working towards having no food after dinner to give my body the rest it needs instead of being up all night digesting over-consumed food while I'm sleeping.
This has been a major milestone for me! It's like someone has switched on a light and I can see clearly why I've been in this yo-yo mess for so long. I am starting to know what a positive experience moderation is.
Tuesday, January 12, 2010
I felt great this morning because for the first time in a VERY long time, I pre-planned all my food for the day and logged it into my tracker. All my nutrition ranges are met and it's below my max calorie range. I've thought out breakfast and lunch ideas and saved them into favorite groupings so it'll be easy to log them. Like the saying goes: if you don't know where you're going, you may end up someplace else. Pre-planning is essential and mandatory to success.
My strategy for dealing with cravings is to make a pot of green tea to sip on. If I'm still feeling like I have to eat something, it will be fruit.
I've followed my plan for breakfast so far and made a nutritious smoothie. It fills me up and satisfies my taste buds.
I am determined to be consistent in walking every single day. It, too, is an essential and mandatory factor in weight loss success. I'll start out with 30 minutes of walking per day. Since it's bitter cold and snowy out, I'll do a 2 mile Walk Away the Pounds DVD. Last week I let myself get distracted with other activities and the days slipped away before I was able to do my workout. This week I will make sure I do my workout before 11 am. If I can't do the 30 minutes, I'll at least do a 15 minute 1 mile and commit to doing another 15 minute mile before the end of the day. Who can't squeeze in 15 minutes??
For toning, I plan to do the 15 minute T-Tapp Basic Workout a minimum of 4 days a week. Again, who can't carve out 15 minutes for something so important that will reduce inches?
So...I'm starting out with just 2 simple but major streaks: pre-plan and log meals every single day & walk 30 minutes every single day.
I have my plan, but more important I'm working my plan.
I CAN DO IT!
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