Saturday, January 18, 2014
Today is the first day of the Winter 5% Spark Challenge.
1. Fitness Minutes are crucial. Make sure you get them in every day, no matter what - no excuses!!
2. Track your food and stay in your suggested calorie range.
It is an 8 week challenge. We can all do this. We will take it day by day and week by week. Following the 2 steps above will get us there!
When the 8 weeks are done, we are all going to be so happy that we did!!
I KNOW YOU CAN DO IT !!!!
Wednesday, January 15, 2014
Yesterday I pondered on affirmation #2.
'The universe if conspiring to help me get everything I want".
I received great feedback and suggestions from all of my Sparkbuds.
I have to say, my Sparkbuddy - BOILHAM - explained it in the best way I could personally understand it...
"About the universe thing. The universe needs to be in balance. Without balance, the universe will collapse. If -you- are out of balance, he forces of the universe wants you to regain your balance. Striving for a strong state when coming from a weaker state will balance itself out to increase your strength".
Now, for those who do not know BOILHAM, he is one of the most inspiring Sparkfriends I have on SparkPeople. He is diligent on his exercise - currently training for his first triathlon and he is a "mature" individual. If you are not Sparkfriends with Boilham, I highly suggest it. He is very inspiring.
So, anyway, today's fatloser session was extremely interesting. Siebold asked...
Am I behaving like an adult or child in regard to my dieting?
Do I whine if I want a food?
Do I want all the food now?
Am I emotionally immature when it comes to food?
Yikes! I know what he is talking about! Yes, yes, and hell - yes!
It is time to analyze when I do this and set boundaries. I know how to do this -- I have been working in Early Childhood Education for 20+ years!
Holy crap! Ugh!
Tuesday, January 14, 2014
"Make sure I am not getting in
my own way!!"
That is the line that stuck out at me today as I watched
today's fatloser.com session. How true is that! I am the only one standing in my way of eating healthy. I have any resource I need at my disposal, though, at times, I sabotage myself! I love looking at it this way.
Siebold also discussed the importance of vision boards. I have that covered!!
I have my medals and running bib tags and pictures on the walls in my exercise room, HM stickers all over my office, and motivational running quotes on my monitors and cell phone. I have motivational quotes and pictures posted on my sparkpage. I do look at them often for inspiration.
The importance of self talk was reiterated.
It was highly suggested to read the following several times during the day:
1. I have the ability to handle anything that life throws at me.
2. The universe is conspiring to help me get everything I want.
3. I can achieve anything I focus on with persistence.
I totally agree with number 1. As many of you know, I came extremely close to losing my son to anorexia last year. His illness dragged on for 11 months and he almost died 4 times. I know I can handle anything that life throws at me after that experience!
Number 2 is going to have to take more thought.
Number three is a definite thumbs up, persistance is definitely key to losing weight!
It's not enough to read the above off of index cards during the day, I have to believe it.
Lots to think about!!
Sunday, January 12, 2014
Today's Fatloser coaching session focused on planning. "Preparation is necessary for survival".
I will act on whatever I am feeling, so I need to have a plan to meet challenges that can de-rail my goal.
I thought about my training plan for my upcoming Half Marathon. I researched different plans, reviewed my nutritional needs, read articles at the Runner's World web site and took into account suggestions from my running friends. I have given myself enough time to get through the training I picked to realistically achieve my goal of earning a new PR.
I need to treat my food diet the same way. I track all my food and am staying in the recommended calorie range, but I still have to "tweak" the nutrients.
So today I spent two hours at the market reading snack labels. I need to add fiber and protein to my diet, while staying in a lower calorie range. I found several different options, all are individually packed. It is more expensive not buying bulk, but I know I have a problem with portion control so this works better for me.
During the coaching session, Siebold suggested practicing what to say when one is out with friends/family and they may be pushing unhealthy food choices. That normally doesn't happen to me, I have always eaten strange stuff compared to everyone else. But, I decided to say "I am training for the Delaware Half Marathon and have to eat healthy".
So, today my husband and I helped my younger son move into his townhouse. (We are now kid free again - yippee!) We all had an early breakfast and by 2:30 were done moving his stuff in and all were hungry.
So we hopped in my husband's truck (my son's two roommates included) and the typical conversation started over where to go to for lunch. My son suggested Mexican - my husband said "no" he had that yesterday (I thought thank God!), my husband brings up a cheese steak - pizza place (I gave him a "ewww, no" look) then one of my friends brings up Red Robin. My son pipes in "my mom can't eat anything there" (he is looking out for me). His friend asked me why...and I say..."I am training for the Delaware Half Marathon". The boys all-knowingly say "Oh". But I do tell them I can get something at Red Robin. So, I sit down, grab the menu, grab my phone and figure out what to get. Turns out they not only have Gardenburger on multi-grain buns, but I could sub it for a boca vegan burger which saved me another 30 calories. I told the waiter to hold the Dijon sauce, add jalapenos and lettuce and I subbed steamed broccoli for the fries, added a fresh fruit cup and I was set :)
Another thing that today's session covered was planning to still do exercise no matter how busy I am during the day. I thought of how I have used that excuse in the past. My training right now is about 35 mins long. I have to make sure I fit it in every day. When I am on vacation next week in Florida, I plan on running every day. I plan on biking too.
So, tonight after moving my son and getting some housework done, I hopped on my treadmill and did my HM training. I then did a 20 minute yoga workout I found on YouTube. -- NO EXCUSES
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