KATER-C   31,797
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Resisting Negative Self-Talk

Friday, January 27, 2012

My goal for this past week was to walk aerobically (as defined by my Omron pedometer) on four of seven days. I didn't specify how long each walk would be. I set this goal because I've been having great difficulty getting out and walking since our dog died in December.

As of today, I made my goal--four walking sessions. Instead of celebrating, I find that I'm fighting my urge to be self-critical. First reaction to completing 4 walking sessions this week---"Yes, but they were all short--only 10 or 15 minutes. That's not real walking!"

When I walked outside with our dog, I almost always completed 30 minutes of walking and I walked six of seven days of the week. I know I felt better physically when I was doing that.

Better self-talk: This was a good start to re-building a habit--maybe better to say developing a new habit. I need to set the same goal for next week. If I feel like walking longer, that will be great. I'll re-evaluate and re-write my walking goal after four consecutive weeks of meeting my current goal.

When I recognize my self-critical side commenting, I'll stop and think "What would my Spark friends say?"


  Member Comments About This Blog Post:

WEGENERCS 1/28/2012 3:38PM

    I'm betting some of your difficulty is trying to get those walks in without your dog. Sooo, it's good that you are getting out there for shorter periods of time. Far better than what I'm doing at the moment, which is not walking. Hang in there, Kate. Those 10 minute periods add up (make sure to count all of them toward your fitness minutes).

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CONFIDENTLY_FIT 1/27/2012 11:36AM

    Great job getting those walks in! Try not to be too critical of yourself:) Every little bit of fitness adds up:)

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Getting back on track.

Monday, December 19, 2011

Once again I've let real life pull me off track (holiday preparations and tempting treats, death of our dear dog, parent health issues). It's time to brainstorm plans to get back on track. I had lost 12 pounds over the last 12 months (the slow but sure approach) and have now regained 4 pounds.

1. Do an aerobic walk somewhere every day of the week.
If no snow, in the neighborhood.
Before school in the Gym.
At a local mall.

2. Get new shoes to reduce knee pain when walking.

3. Consult my Doctor re: knee pain.

4. Do weight work-outs 3 times a week.

5. Record food intake at least one week day and one week end day.

6. Review any blog entries I make monthly.

7. Post on my team's page daily.

8. Take time over holiday break to write some SMART goals regarding these plans.

9. Develop a plan for supportive self-talk when tempted by treats.

  Member Comments About This Blog Post:

CONFIDENTLY_FIT 12/19/2011 5:42PM

Sound like great goals! Try not to beat yourself up...everything balances out.

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I'm frustrated with me!

Tuesday, May 31, 2011

How frustrated am I? So unhappy with my behavior and choices that I'm writing my first blog entry ever, on any site. Now, I know that gaining 2+ some tenths pounds is not a catastrophe, but it's a "there you go again" moment that I really, really don't want to repeat! Spark People is a great site and the eating plan and exercise and data collection really works when I use it.

My excuses to myself are that I've been sick and it's the end of the school year--crazy time for school psychs and special ed teachers. However, I'm good at finding excuses, but I'm tired of them too.

I know that I need to get back on track with the plan and with recording data (I actually LOVE data), but I also need to work on my attitude about stress. Or make a plan for times I might call "health emergencies." Again, not really, but I tend to react as if the red lights are flashing.

It's way past my bedtime, so actual planning will have to happen tomorrow.

  Member Comments About This Blog Post:

CONFIDENTLY_FIT 6/1/2011 11:36AM

    You can do it!!! You know what works for you:)
Planning is the key!

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EMILYULM1 5/31/2011 11:44PM

    You can do it. Good for you for getting back on track.

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SALEX52 5/31/2011 11:42PM

    Keep track, and start each day as strong as you can. You can do it!

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