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Month In Review/October Goals

Wednesday, October 01, 2014

Here were my goals for September:

1) Track nutrition every day. ACTUAL: 22/30.
2) Walk outside every day. ACTUAL: 20/30.
3) Attend five dance classes per week. ACTUAL: 5, 5, 1, 4.
4) Lose 7 pounds. ACTUAL: 2 pounds. I'LL TAKE IT. emoticon
5) Eliminate alcohol to help jump start metabolism/ results ACTUAL: Did not fully eliminate but drinking was moderate outside of my husband's birthday weekend.

I LOST TWO POUNDS THIS MONTH. That is the big take away. This is the first time I've ended the month lower than I started since (checks reports) . . . MARCH? Yeah, this is a big deal.

Here's my secret weapon: http://www.beckdietsolution.com/

I've been at LONG last tackling the habits and thinking that undermine my success and lead me to overeat. In short, I'm working on me. I'm journaling every day. I'm looking forward to a successful October but I'm also being a bit introspective so I may not blog much. But let it be known, progress and changes are being made. I'm seeing glimmers of the "old" Olivia and for the first time in a year, not only do I BELIEVE I will be successful but I'm seeing how EASY it will be for me once I just get out of my own way. I've been struggling so much with negativity and sabotaging thoughts over the last year. And I'm letting it go. I thought that by beating myself up I would "motivate" myself to lose the added pounds even though logically I know that to be false . Instead, I paralyzed myself, made even the slightest positive action impossible without a litany of self-criticism and self-sabotage. The difference is now I can SEE IT so I can CHANGE IT. So, thank you, Dr. Beck. I will continue working on this and I will come back stronger. I already am! emoticon

Goals for October:

1) You vs. You Challenge at the gym (4 classes a week including one ST)
2) Continue with Dr. Beck.
3) Begin to implement Paleo diet.
4) Track nutrition.
5) Lose however much weight naturally results from the above actions!

  
  Member Comments About This Blog Post:

TRAVELGRRL 10/1/2014 4:43PM

    Love the beck diet solution...you can "like" them on Facebook, too! I definitely credit that book with my first 35 pounds LOST!

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JADED_CHICK19 10/1/2014 3:52PM

    emoticon and emoticon

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MJREIMERS 10/1/2014 3:32PM

    YES! Good for you! Getting out of our own way is a lesson we all need to learn. I think we all sabotage our own efforts, at times, out of fear that we can't succeed. Once that mindset changes, nothing can stop us! Keep at it because emoticon Together emoticon !

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PATTISTAMPS 10/1/2014 3:24PM

    YES!!! YES!!! YES!!! This is a healthy way to live! I am so proud for you! And two pounds may not sound like much to some, but I think that is AWESOME! Considering my rate is about 1 pound per month... But that is adding up, slowly but surely. So keep on doing what you are doing. Life is too short to beat yourself up or to sabotage yourself. If you are never a size 0, who cares??? All you really want is to be a a weight that allows you to do the things you want to do and be healthy! And my doctor was so happy that I had lost 5 pounds when I saw him last. Yes, I have 50 to go. But every single pound is a victory!

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TEMPEST272002 10/1/2014 3:20PM

    I've put a hold on the Beck diet solution at my library. I'm glad to see you feeling so positive. It really is so much more than food & exercise - it's mostly about the conversation we have with our self in our own heads. Glad you're getting out of your own way.

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DOTTY7267 10/1/2014 3:04PM

    emoticon emoticon emoticon

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WORKNPROGRESS49 10/1/2014 3:01PM

    emoticon emoticon

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Week in Review/Mid-Week Review

Wednesday, September 10, 2014

Last week was a mixed bag but I think it went really well. I averaged 1697 calories for the week which was a bit high but pretty good for my first week back on track. I didn't work out on Thursday but I did two classes on Saturday and two classes on Sunday for a combined six workouts for the week. I got a total of 695 minutes of exercise if you count all my walking. Here are some ways I could have improved:

1) I went out with friends on Saturday night and ate way too much (over 2700 calories). Social events are always tough for me but I've been successful at managing them in the past. I need to dig down and figure out how to handle this.

2) I missed my workout on Thursday but I'm not too concerned about that as I feel I got an adequate amount of exercise overall.

3) I did well on eating whole, low carb foods during the week but I took my eye off the ball over the weekend.

Overall, I would give myself a B for last week.

This week, has been okay so far. I need to refocus on eating primarily whole fresh foods. I need to make sure I get enough water and continue to make time for walking (last night I drove to my dance class when I usually walk). The week has been a bit stressful as Jeremy is quite sick with the flu. But as long as I keep tracking and getting to my classes, I know I will make progress (eventually).

  
  Member Comments About This Blog Post:

BECOMEFEARLESS 9/22/2014 12:02AM

    Best of luck this upcoming week!

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AMBER281 9/14/2014 1:10AM

    You are doing great!

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PRIN1978 9/12/2014 9:08PM

    You're doing great. Keep it up!

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TRAVELGRRL 9/10/2014 4:14PM

    I love how you are staying accountable by blogging. I find it's really helpful too. You are on the right track and will get things figured out soon, I'm sure!

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JADED_CHICK19 9/10/2014 3:35PM

    Your doing amazing! Keep up the great work and you'll be giving yourself an A+ in no time!! Here's to a great week 2!

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WIFE48 9/10/2014 3:16PM

    Sounds like you have a great plan.

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PATTISTAMPS 9/10/2014 2:11PM

    I have just caught up on the 3 blogs I missed, and you really are on track. Yes, 2,700 calories for an evening is too many. But you can now analyze that and figure out how to have just as good a time for 2,000 or 1,700, or whatever your "splurge" number is. Plan for the splurge, don't just let it happen! When you decide before you go out that you will have a glass of wine followed by a glass of sparkling water, it makes the decision in the restaurant easier. and the fruits and veggies work there, too! Fill you up!

You are really working hard, and I can see that you are getting your groove back! Be patient with yourself while you rebuild those habits. And keep that Spark burning!!!

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WORKNPROGRESS49 9/10/2014 1:57PM

    emoticon

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RITEEBEE 9/10/2014 1:48PM

    You are doing great, keep your chin up! For your first week back tracking you're doing amazing!

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Dessert Ideas (250 - 300 calories)

Friday, September 05, 2014

I've had two really lovely desserts this week. Delicious unexpected treats that did not break the caloric bank.

1.5 oz burrata cheese (would also work with a nice fresh mozzarella)
1 white peach, diced (deliciously in season right now!)
A drizzle of honey (I tracked this as .5 tbsp but really I just stick a fork into the honey and drizzle a bit over the top)

Serve cheese on top of diced peaches and drizzle with honey. This was so tasty! The burrata has a creamy richness and the honey and fruit add sweetness.

1 apple
1 single serving packet of Justin's All Natural Chocolate Hazelnutbutter

Now usually, an apple and nutbutter is just a snack. But Justin's adds a bit of cocoa and a bit of sugar (about 6 g's) to sweeten this up into dessert territory.

I had forgotten that one can satisfy the sweet tooth while still eating healthfully! I wouldn't eat these treats on a daily basis but a few times a week as an after dinner snack/dessert -- not bad!

  
  Member Comments About This Blog Post:

WORKNPROGRESS49 9/5/2014 10:49PM

    emoticon

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GERIKRAGH 9/5/2014 4:04PM

    I'm thankful I don't have a sweet tooth. But my salty tooth can get me in trouble.

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JANET552 9/5/2014 2:35PM

    Sounds yummy!

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"Life is NOT a dress rehearsal."

Thursday, September 04, 2014

This morning I awoke with an aphorism rolling about in my head: "Life is NOT a dress rehearsal." I'm not sure where this phrase came from but I'm sure of it's meaning: You only get one shot in life. This is your only chance, so make it count. There are no do-overs.

But this morning, I thought to myself: "What if life IS a dress rehearsal?" As a former thespian, I remember dress rehearsals fondly. The whole cast, dolled up in costumes and make-up for the first time. Spirits were high. Everyone was excited. But we were still loose and comfortable -- there was no audience yet, no fear, no stage fright, no nerves. I remember giving some of my best performances in dress rehearsal.

The following night, we'd premiere the show before a live audience. Sometimes it was better. But sometimes it was stiffer, more awkward. Sometimes, we were crushed under the pressure, the weight of our own expectations and the wanting eyes of the audience.

You'll only live THIS life once. But what if you lived it like it was a dress rehearsal? Bold, free, liberated from expectations? Alive, in the moment and with unadulterated joy? No audience, no critics, just you, the stage and the spotlight.

Life is not a dress rehearsal. But maybe it's time for you to live it like one.

  
  Member Comments About This Blog Post:

CANDOIT54 9/5/2014 12:15AM

    Loved your blog,

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TRAVELGRRL 9/4/2014 9:57PM

    What a great thing to think about! Thanks for that. emoticon

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WIFE48 9/4/2014 2:47PM

    I loved your blog. emoticon

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GERIKRAGH 9/4/2014 2:32PM

    I used to think that when we die, we wake up and it was all a dream.

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NUTSNUTSGETEM 9/4/2014 1:50PM

    If you haven't seen it, take a couple of hours and watch the movie "About Time." It came out last December. It's sappy. I'm pretty sappy. I saw it in theaters twice.

I happened to click on your blog from the blog page. While I do not know you or your story, based upon this one blog - specifically the second to the last paragraph - I promise you will love the movie.

On another note, I could care less about golf. However, a few years back, I had the opportunity to go to a practice round of the Masters. It was the day before the actual tournament started, and all of the big names that even I knew were out there. As I had flipped through channels previously, I had seen a little golf on TV (and played a little myself) and had always thought "quiet, reserved, stuffy." But that day at the practice round, as they walked the course to get a feel for it for the coming days, they had a blast. You could still see their skills - who was awesome/who was not. But, absent the pressure of winning, of playing for money, they could do it, as you say, for the unadulterated joy - doing trick shots; seeing how many times they could skip/skim a ball across a water hazard. I loved being a part of that day.

And, I loved your blog.

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LYNSEY723 9/4/2014 1:40PM

    Great blog!!

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TIFFA409 9/4/2014 1:36PM

    I too fondly remember dress rehearsals! I really like this perspective and hope to embrace it!

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Appetite + Exercise

Wednesday, September 03, 2014

I brought an enormous quantity of healthy snacks with me to work today to help me combat the ravenous hunger that has been plaguing me. Strangely, I find that I am half as hungry today as I usually am. Possible interpretations:

1) I've been drinking more water?
2) Psychological comfort provided by abundance of food puts me at ease, makes me less concerned where next nosh will come from?
3) Fibrous fruits and vegetables increase satiety?

Honestly, it is probably some combination of the three but that last one is huge! I always forget how much less food it takes to make and keep me full when I am eating whole foods. Tendency to overeat is almost immediately curbed.

During my walk today at lunch, I started thinking about my exercise goals. I am currently trying to walk at least 15 miles per week. However, I should probably do more. When I was at my old job, I walked close to 5 miles a day on most week days and 1-3 miles on weekends. I was easily blowing through 20-25 miles per week. On some level, I think all that walking was just as beneficial -- if not more so -- than all the cardio I was doing.

It is important to note that there were a lot of factors involved in my successful weight loss -- a veritable confluence. I reduced carbs and calories. I reduced caffeine, sugar and alcohol. I ate mostly whole foods with a strong emphasis on green vegetables. I walked 20-25 miles per week. I did 5 or more cardio sessions per week and two or more strength training sessions. I sought out active play including biking, hiking and swimming. I turned off my TV set and got busy doing things around the house.

Basically, I did everything in my power to lose weight. And if I had continued doing even half of those things, I would have maintained my loss. Looking at this list now, I can see that in the last year I have slowly lost my grip on each and every one of those things. I failed to make them habits. My move last year totally upended everything I had built. I fell immediately back into my older, sturdier bad habits.

It is so tempting to attempt to recapture that whole list of goodness right this minute. I want to run back the clock and be THAT Olivia: The determined one, armed with education and a plan and a fire in her belly. I want to just shake out this past year like an etch-a-sketch and reclaim my health full steam.

But I know how these things go. An attempt to re-embrace it all at once will lead to failure. Baby steps. Right now, I am choosing to focus mostly on reducing carbs/calories and getting back into the cardio habit. That's September. That's what I can do today.

  
  Member Comments About This Blog Post:

FORZACHANDMATT 9/4/2014 6:52PM

    I think all 3 have such an effect. For me, I think it would be knowing the good stuff is there which is why I always try to have healthy stuff with me - it doesn't always work but much more than if it wasn't. So you are getting back on track and can do this!

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RAINEMARIE214 9/4/2014 5:44PM

    I think we all wish we can go back in time to when we were "successful" be it health and fitness, or success in other part sof our lives. I think its important to look at what we were doing and figure out what in those areas of our lives are we able to emulate now, but just remember that our lives are ever changing, too. What worked before may not work now simply because your life is different.

I've been thinking about this a lot lately too, especially with my upcoming move. I improved my health and fitness so much the last time I lived with my parents (pre-Air Force) because I was dedicated to going to the gym every day, I had a personal trainer that I worked out with once per week, my family makes home-cooked meals every day, and I had a nonsense job that was not in the least bit stressful. So yea, I am moving back to that environment, but my job situation will be much different, so I want to get back into the habits I had before, but I also need to include in my expectations the fact that my life situation, though only slightly different, can also play a huge impact in how successful I can be, and how I can approach being successful again with those changes. I hope that makes sense. :)

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TIFFA409 9/4/2014 3:56PM

    I know exactly how you feel. I fell back on my old habits and regained 20-25 pounds rather easily. I am trying to slowly add my good habits back in and not over do it as well!

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LYNSEY723 9/4/2014 11:41AM

    I too wish I could go back in time and be able to maintain my weight loss from last year. But, what can we do??? We can learn from the things we did wrong that lead us to where we are now. And we can do better in the future! You are doing great, keep it up!

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LAILATN 9/4/2014 11:29AM

    Baby steps!

emoticon emoticon emoticon emoticon

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RICKHANN 9/3/2014 6:29PM

    Every time you try, each "baby" step happens faster. The fact that you realized it before it got out of control will be the key to your success. It will become habit after awhile.

emoticon

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TRAVELGRRL 9/3/2014 6:10PM

    You are a smart cookie and know that the "all or nothing" is usually a mindset for failure! I love your practical attitude. After all, if it takes you a few extra weeks (or months) to get to your goal, who cares?

I love the quote: "Lord, I ain't what I could be, I ain't what I should be, but thank you Lord I ain't what I USED to be!"

You are a beautiful spirit and I love your blogs!

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UMBILICAL 9/3/2014 6:03PM

  Water

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