Sunday, April 13, 2014
I'm a little late coming up with a plan for a 10 week weight loss challenge (Beyond The Scale 2), as one week is pretty much done, but better late than never!!
Weight loss goal: Lucky 13! I started at 192, and my goal is to blow out of the 80's decade, and get my toe in the 70's during this challenge.
How? The old fashioned way - eat less move more! I will be tracking calories in/out, and making use of my new book The Hungry Girl Diet for high volume/low calorie meal and snack ideas. I love that this book is designed around recipes for one person, and all very quick and easy. The number one thing I need to do to accomplish my goal is keep those darned calories in check. I am not at all mystified about why I'm not loosing: I am eating too much! I'm a snacker, and find it very easy to blow past my calorie range by grazing and stress eating.
The workout: I will continue to workout at the gym during my lunch hour, and I'm working at getting back to running. I set a goal of reaching 26.2 running miles during April. I have also agreed to a challenge with my boss of reaching 10,000 steps a day, or paying the other person $1 for every day falling short of that goal! I want to do more strength training, but need to find a plan that can be worked at home, gym or away, and without benefit of a DVD player or formal class. I've decided to work these exercises, and hope I am addressing a full body workout with them - my basic 8 plus abs:
Tricep kick-back (or dips)
Bent over row
Ab work (crunch, reverse crunch, twist crunch, plank?)
I will alternate upper body and lower body on different days if pressed for time, and would like to get in 3 sets of 10-12. Min 2 full workouts a week, goal is 3
Wednesday, February 26, 2014
I recently shared a story with my Spark Team about a tactic that my boss has been using with great success. Whenever she thinks she wants to purchase an item, she types it into a memo on her phone, and keeps an ongoing "wish list." This works in a couple of ways. #1, delaying the impulse to purchase often makes her realize that she doesn't really want/need the item when she sees it on the list days or weeks later. #2 she has a ready made wish list when things come up like birthdays, etc..., and she can tell hubby (or whomever) what items she has been wishing for (or use gift certs, etc.. to purchase items on her list). I kind of love this idea! I get obsessed with wanting something and jump to purchase, and then maybe regret or realize it wasn't worth the price or the added clutter in the house.
As I typed out this story, I had that moment about how I do very similar, impulsive things with food/drink. The thought enters my head that I want something, or I see/smell food, and I go for it like a fish after bait! Although I know all about trying to distract myself with a glass of water or a non-food activity, I rarely do that. I eat first/regret later - no pause in there for another option. Just like purchasing things I don't really need, that extra food adds "clutter" to my body, and further depletes my shrinking willpower reserves.
My husband and I are currently in what is best described as "decluttering hell," clearing out the basement. Oh, how I wish I would never have acquired and/or saved all the junk I am now having to deal with. The same thing can be said for impulsively overeating. It truly is easier to take steps to avoid the weight gain than it is to get rid of acquired weight. I will try and remember this analogy, and the idea of delayed gratification, the next time I face down an eating challenge.
Tuesday, February 25, 2014
Boy does this say it all! It isn't that one, big decision to throw in the towel; it is all those quiet, little moments when you just don't have it in you to keep pushing. Yet, those are just the moments we need to persevere! I've been sitting on this plateau for a while, and sometimes I think "whatever - this is fine," but I know that isn't an honest answer. It is just an easy answer. It is easier than saying "this is to hard - I can't do it."
When I reach those challenging moments, I need to tell myself "this is hard, but not impossible" Find the courage to try a different path.
Wednesday, February 19, 2014
"Ignore the doubters and unhealthy examples that were once feeding you" - This really spoke to me today. I've been working toward a healthy lifestyle for long enough that I no longer get too many friends and family giving me grief, but there is one doubter and unhealthy example that continues to really hold me back...ME! I wonder if I really believe I can reach my goal weight? I have a lot of belief in my ability to be successful with exercise, but not so much when it comes to food. I think the difference to me is with exercise I am adding something, but the food portion just feels like deprivation. I need to work on putting food in its place, and its place shouldn't be stress relief, entertainment, etc... I also need to remember this truth:
Monday, February 03, 2014
What can I accomplish if I "lean in," breathe, and just try to adjust to the non-comfort zone? This week I will attempt to get comfortable being uncomfortable. I realize that I’m thoroughly stuck where I’m at, and need to push myself to the next level, and just try and stick it out until it feels comfortable. A few areas to start:
1) Food. I have to get my calories consistently down. Probably my biggest area of extra calories comes from too many between meal snacks – especially evening snacking.
2) Strength Training. I’m very content with my regular lunch hour workouts at the gym, but am trying to add in Chalean Extreme at home (a Beachbody DVD workout system). It is only a little more than 30 minutes, but I’m not a big fan of getting up early, and I’m not a big fan of working out after work either! The system is 5 weekly workouts: 3 are the strength workouts, and the other two seem to be cardio/stretching/etc… For the last two weeks, I’ve done the 3 strength workouts, and substituted my own cardio instead of the additional two DVDs. This week I have a goal of doing all 5 workouts in addition to my cardio time during my lunch hr workouts.
I love this diagram of the comfort zone. To practice reinforcing positive thinking about these changes, I am going to jot notes on this graphic throughout the week. Every time I feel the urge to slip back into old ways, I'm going to note it on the chart. Every time I do something that helps reinforce where I want to be, I will also note it. I have to find some way to help carry the motivation I feel in the morning all the way through to evening.
I will blog daily to keep my focus. One week…what can I accomplish? I’m excited to find out!
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