Tuesday, May 15, 2012
I've been on this journey long enough to have experienced just about every obstacle and challenging stretch of the road! Today I want to talk about how we "set ourselves up to fail".
Sometimes we put into place the very things that cause us to stumble. We litter our pathway with obstacles that slow our progress and sometimes even push us backwards. The "why" is so complex it would take a book (coping mechanisms, control, self-medication for pain, etc.) Let's just focus on the mechanics of it and see if we can't prevent it on the road ahead!
First let's consider a man building a table. If he makes one leg substantially thinner than the other four great stress will be placed on that leg and it will eventually collapse. Let's say all four legs are the same size but he puts one leg right next to the dog's cage where the dog can gnaw on it daily. Eventually it will give way and collapse. What if he builds the table then overloads it's surface way beyond it's strength. It will begin to bow in the middle under all the weight. In each case he SET the table up for failure.
This is how it is with our journey. Sometimes we set ourselves up for failure. Here are some examples.
1. We buy the foods that tempt us to eat beyond our range: doughnuts, cookies, ice cream, french fries, beer, wine, whatever tempts you. You know it's a weakness, you don't HAVE to eat it to live, but you buy it anyway.
2. You plan things that prevent you from doing your exercise. You know you normally have a Zumba class on Wednesdays but when the eye doctor offers you up Tues, Wed, or Thursday afternoon for an appointment you choose the day you SHOULD go to the gym because it gives you an "excuse" not to. See how this works? You knew Tuesday or Thursday would be better.
3. You hang out with people that you know will make it "okay" to overeat. You know that friend. The one that will suggest you go to a place where you will overeat and because he/she will indulge it will make you feel better about doing the same.
4. You borrow troubles. You look for others' troubles and take them on as your own to give yourself an emotional excuse to not exercise and eat poorly.
5. You play the Annie game. You all know the song "Tomorrow, tomorrow". How many times you tell yourself tomorrow to give yourself the freedom to eat poorly and not exercise today.
6. You don't launder your gym clothes or keep old ones in the car in case you forget. You should always keep an older set of gym clothes/tennis shoes etc in an old bag (use a shopping bag if you have to) in the car. That way you never get to the gym without your gear!
7. It's raining/sunny/windy/cold/hot. Seasons change and so does the weather. This is why it's good to have a plethora of exercise options in your routine. Join a gym, do a DVD workout at home, do SP videos, go swimming, go ice skating, do the stairs in your motel! There is ALWAYS an exercise option that will work. LOOK for it!
8. I exercised hard so I can have this treat. WAIT - STOP! If your exercise is part of that "built in fitness" on your fitness tracking page then it's already figured into your calorie range and you can't eat MORE and get the same average pound loss a week. (Click change your settings under Strength Training to see if the cardio etc accurately reflects your activity.)
9. Sampling from your childrens or spouses' food. Let's take the old french fry. The typical french fry has about 10 calories per fry. Let's say you eat three of your child's fries 5 days a week. Doesn't sound like much right? Let's look further. 3 french fries - 30 calories 30 calories x 5 days = 150. 150 x 52 weeks = 7800 calories. 7800 extra calories is 2.2 pounds GAINED over a year. EVERY calorie you bite counts even if you don't write it down so DO.
10. Avoidance. Oh this is a biggie so I will end with this one for today. Do you avoid the scale? How about the doctor? How about your spark team? How about the whole site? Do you avoid reality so you don't have to be accountable to it? Do you see this is just another obstacle YOU have placed in your path?
So what are you going to do about it? Are you going to sabotage yourself by placing obstacles on the path or keep it clear for making smooth progress?
You see as much as many of us want to blame circumstances and others for our lack of progress it's usually our own actions and REactions that are the problem.
Take heart - those obstacles move and even if you have placed lots of them you CAN start removing them NOW!
Friday, April 27, 2012
How many times have you bought some furniture only to go home and open the box and find dozens of small pieces, bags of screws, nuts and bolts , packets of glue and instructions that were written by someone that English wasn't their first language? One is almost defeated before they begin and think how can I possibly make a chest of drawers out of THIS pile of stuff.
Our journey here is a bit like that. The materials are provided and some instructions that at times we may not QUITE understand but WE have to do the work. AH - sounds a lot like the BLC19. I just began another 12 week challenge (if you would like to do BLC20 sparkmail me - it begins in Sept.) One of the goals this weekend is to map out our plan for the next 12 weeks.
So "I" get to write the directions this time. (I can't use that as an excuse). I have the necessary materials (no excuse there). I even have the time. I just have to do the ASSEMBLY. Since this is the round of NO EXCUSES I just have to get busy and DO IT!
Here's my plan!
Food - Track EVERYTHING including when I eat "above the top of my range". Make BETTER choices. Sometimes I may not make the best choice but I can always look for a BETTER option than the status quo. Try new Spark Recipes and sample new freggies.
Exercise - TRACK everything - Exercise 30 minutes EVERY day. Incorporate Strength Training at least 3 days a week. WALK more. The weather is improving and it's time to get outdoors and walk. I pledge to get at LEAST one mile of OUTSIDE walking a week. MOVE more. DO more.
Sleep - Try to get 7 hours minimum a night. Take the time to make my sleep environment optimal.
Accountability - Stay connected to my team and be transparent about my choices and activities. This will help me meet my goals.
Knowledge - Continue to READ about health and nutrition.
Blog - Continue to share my journey. Someone else may benefit.
Home - Continue to clean, declutter and give away. I have my house on a diet too!
Enjoy - Sounds funny to plan for that but life is to be enjoyed and things I enjoy give me delight, comfort, purpose and motivation. I will garden, pick up my hobbies again, play the piano, and LAUGH!
I'll revisit this list at the end of this challenge!
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