RUSSELL1960   32,053
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RUSSELL1960's Recent Blog Entries

Giving up Voyager

Saturday, September 27, 2014

I like Star Trek. I like it too much. Each evening I have been watching Voyager and snacking mindlessly while watching. This consistently sabotages my diet. It consistently gets me to bed too late with the result that I don't want to get up the next morning and run to the gym. This is not the kind of consistency I want to achieve! So I'm going to take a one week fast from it. I'm going to break the habit that is keeping me from my goals. So on to the consistency I want to achieve!!!

  
  Member Comments About This Blog Post:

MILPAM3 9/27/2014 10:42PM

  If I like a TV show that much, I DVR it and skip the commercials, which means I don't get up and raid the pantry/frig.

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GODS_TEMPLE 9/27/2014 6:38PM

    Now I understand your update. I don't watch TV at all. I don't see that there's much on these day that's uplifting. I'd rather read a good book, and do it in short bursts...

Good luck with your 'fast'!

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COOP9002 9/27/2014 11:36AM

    Stay the course.

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NUTRON3 9/27/2014 8:18AM

    emoticon

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Good Decision

Wednesday, September 17, 2014

Good decisions do feel good. I decided I would limit myself to five chips at the business lunch I had to attend yesterday. I love the chips and salsa served at Mexican Restaurants and I could easily eat the whole basket but the CALORIES... over 340 for just ten chips (imagine what the count would be for the entire basket!!!). Five chips with salsa would be 170 calories. I decided I would allow myself that much. When I got there however my coffee arrived and I decided that I could perhaps sip on that instead of eating the chips. It just didn't seem worth it to spend 170 calories on just five chips. So I sipped while others crunched. I felt a little self-conscious for not partaking in the basket ritual along with others but then again I wondered if my choice was even noticed. I also ordered the healthiest food I could find on the menu. I found it in the vegetarian section, a stuffed poblano pepper and a spinach filled burrito. The food was delicious. I sipped on my coffee while participating in the conversation and I got out of there with my diet unscathed. That felt really good, especially given that I've been stuck for awhile in a pattern of inconsistent commitment to my diet. It certainly feels good to make the best choices possible. That good feeling lingers far longer than the momentary enjoyment of a few crunches. Even better there is no bad after-taste of self-disappointment when the best choices are made.

  
  Member Comments About This Blog Post:

GODS_TEMPLE 9/18/2014 1:51AM

    emoticon Good for you for making the right decisions. And like you say, probably no one even noticed!

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KATIBUG49 9/17/2014 2:26PM

    Great job, I would say no one noticed, most people are too busy eating the chips & salsa to pay attention. Great plan of action before you even started!

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PMRUNNER 9/17/2014 2:09PM

    Well done!

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SUNSHINE99999 9/17/2014 9:31AM

  indeed. I know a number of family members that struggle with the "chip" issue, including myself. emoticon

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I Have to Be There for Myself

Monday, July 14, 2014

I have done well on my journey to healthier living. I've made a number of positive changes in my life which are paying off. I reached my goal weight after losing 50 pounds and for the most part kept it off for a year. But lately I've been slipping. I have not stayed consistently focused on my goals and one of the maddening consequences is that I have gained some weight back. I am still much lighter than I was when I started this journey. However, I had achieved my goal weight and I want to be at that weight and stay there! Spark people has taught me how to lose weight and keep it off. So the problem I've had lately is not a lack of know how. I know how. The problem is the fact that I've not been doing what I know how to do and want to do.
I decided to review the spark coach 90 day program and I'm finding that to be incredibly helpful. I'm picking up on some pointers I missed the first go around. In particular, I realize I need to work on being a more effective coach for myself. Spark Guy speaks about the importance of positive self-talk and seeking out motivational moments. Re-training my mind to make simple statements to myself such as "come on, you can do this" vs. "what an idiot, look how you messed up again" are important to keep me from feeling hopeless and depressed. Motivational moments like intentionally listening to inspiring music, stories, and quotes and getting outside into nature all help empower us to rise up to the challenge of meeting our goals.
Along this line I found this helpful quote from a spark people article: "...getting support from others is only one part of the formula for success. Equally important is your ability to support yourself. In fact, if youíre not the loudest and most active member of your own fan club, your chances for long-term success will be pretty low. Other people may help you get started or keep you going on those inevitable bad days. But you are the one who has to be there for yourself each day when itís time to make the right decisions to reach your goals." http://www.sparkpeople.com/resource/motiva
tion_articles.asp?id=838
I have to be there for myself. I needed to hear this. I have been my own worst enemy lately. Well, that's going to change.

  
  Member Comments About This Blog Post:

GODS_TEMPLE 7/15/2014 12:30AM

    I've slowly gotten to the point of seeing myself through other people's eyes. I am not the same person I was 2 years ago...I am ME, NOW!

As long as I keep that old picture in my mind, I can't appreciate all I've done for myself...SO, out with the old and in with the NEW.

I am AWESOME...and I don't care who knows it! emoticon emoticon emoticon

GREAT blog, Russell!

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CAT-IN-CJ 7/14/2014 1:53PM

    I signed up for SparkCoach when I first started SparkPeople . . . and I learned so much. Highly recommend sticking with it.

I love the quote. Couple that one with another one of my favs.... I won't let me down.

I have tolerated myself for so long that I've become accustomed to not achieving. Finally realizing - at 61 - that if it's gonna happen, it is up to me.

emoticon emoticon emoticon

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WIFE48 7/14/2014 1:37PM

    Thank you for sharing this blog. I am just starting maintenance. That is the one thing I am most fearful of that I will "fall of the bandwagon" of being healthy and fit. Your words have encouraged me to push on and remember to keep motivating myself. emoticon emoticon

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CHARITYAK 7/14/2014 11:32AM

    That's how I ended up here at SP (joined a couple of weeks ago). I, too, lost about 50 pounds 6 years or so ago. And slipped somewhere and quit the maintenance. Thought weight gain was behind me and not a "forever" thing. It's good that you're catching it now. I caught it after the scale came within 15 pounds of where I started. I did NOT want to lose that entire 50 all over again!

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KANOE10 7/14/2014 11:31AM

    Well said! I love that quote. It is so true. Support from others is not enough. You have to support yourself. I wish you well. You can do it. All of us in maintenance go through periods of low motivation and have to work off up pounds. Hang in there.
Great blog.

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A Baited Trap

Saturday, June 07, 2014

It occurred to me that temptation functions a bit like bait on a trap or fishing hook. A worm is dangled on a hook. A bit of cheese is placed on the mousetrap. If the bait weren't desirable the trap wouldn't work. I am amazed by my mind's ability to focus in sharply on the bait and put completely out of focus and out of mind the trap into which the bait is leading me. I am aware of the trap but I push thoughts of it aside. For example, one of my weaknesses is Mexican food and specifically the chips and salsa delivered to the table. Are the hot spices and creamy condiments and crunch intensely luring - yes. I am alone on this occasion and I eat all chips every one, loving the salsa, and then the entire meal - enough for three or four people truth be told. Did I enjoy it - of course I did and yet not so much. Enjoyment was diminished by the knowledge that I was wrecking my diet in ways that would take days to recover from. Yes there was awareness of this consequence in the back of my mind but I chose not to dwell on it. After the meal however the discomfort in my stomach which lasted through the night reminded me constantly that I had fallen for the trap. I could have brought two thirds of that meal home and enjoyed it much over a longer period of time. I could have stayed within my calorie range and gotten much more enjoyment out of it this way. The question for me to reflect on is what are the mental conditions and emotional needs that cause me to override my awareness of traps like this and pursue what I know full well doesn't and ultimately can't bring satisfaction. What I desire is a consistent awareness, focus on, and desire for choices that will truly satisfy. I must not let myself get fooled into thinking that the bait is what will satisfy. Bait is a deception. Its purpose is to deceive and lure one into trouble. I want to stay alert to any deception stirring in my mind. I want to choose each moment what will make me feel physically, emotionally, and spiritually healthy and content. To do that I need to stay alert and name the deceptions for what they are, and get on with enjoying life.

  
  Member Comments About This Blog Post:

COOP9002 6/7/2014 5:32PM

    Thanks for sharing.

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GODS_TEMPLE 6/7/2014 3:45PM

    Are you getting a lot of exercise in your garden this year? Still using your kettlebell?

When you think of overindulging...think of how much exercise you'll have to do to offset those calories...That will get me every time!
emoticon = emoticon ...
emoticon = emoticon emoticon emoticon emoticon

Comment edited on: 6/7/2014 3:46:25 PM

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BEBARB149 6/7/2014 10:13AM

    Perhaps anticipating the trap will help. Remembering that "hunger is the best sauce," looking ahead to a special meal may mean eating something low calorie before leaving for the restaurant. It would only slightly detract from the enjoyment, and might make it easier for you to bring home the bulk of the meal to enjoy in small bits over a couple of days while staying within your calorie range. Also, ask for and drink a glass of water before you dip that first chip.

On the other side of the coin is the fact that an occasional indulgence isn't the end of everything, just a small set back. Finding the middle ground can be a delightful puzzle to solve.



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Rewinding and Moving Forward

Thursday, May 22, 2014

For today's visualization, think about the last time you got off track with your diet. What caused you to get derailed from your good intentions? Imagine rewinding the memory, but taking a different path where you make better choices. Think of this exercise the next time you're in danger of falling off the wagon.

Cause - I'll just go back to yesterday. I was completing a task that was very stressful and which brought back a heavy dose of emotional pain and anger - i.e. preparation of a document for a mediation process to face a person who has mistreated me. I ate handfuls of Hershey Kiss Chocolates as my fingers typed and my mind furiously rehearsed all the things I want and need to say to this person. Then in the evening I attended a special dinner and I ate everything in sight. The wounded part of me says "give me a break." The angry part says I'll take for myself whatever I want. The excuse-maker part of me says the indulgence will just be for this one time, and it doesn't really matter because I'll get started on the diet again tomorrow. This gives my inner judge strong evidence for its belief in my inner weakness and foolishness and based on this evidence it rules that I am not up to the task of managing my life well. The judged and wounded part of me now has the added burden of despair of ever getting back on track and feels trapped in self-defeating patterns. Overall, I am left feeling displeased with myself and with a sense that my life is out of control.

Rewind - I acknowledge the pain that the distasteful task stirs up. I do need to do it. I stop to think how can I care for myself while I do this. I light a candle as a reminder of goodness, God's love and light. I make a cup of coffee. I set a picture of my family beside me. I promise myself a walk in the garden after I get the job done. I will break up twigs, pull weeds, or go to the gym to work off my anger. I vow to take care of myself through my diet and exercise to defeat with good the "enemy" within and without that would destroy me if I let it.

Acknowledge and decide are critical steps... I'll seek to practice them today.

  
  Member Comments About This Blog Post:

GODS_TEMPLE 5/23/2014 1:24AM

    I had a really good excuse for blowing my weight loss out of the water this week...a very dear friend committed suicide on Saturday. But would my eating bring her back? NO!

Instead, I am helping her family with things that need to be done to prepare for all the relatives who will be coming from England, Australia, Germany and several States. That is the best thing I can do for her and me right now.
emoticon emoticon

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KING_SLAYER 5/22/2014 3:46PM

    Sounds like a good plan to stem the tide of negative emotions that can lead to eating the wrong things in the wrong quantities!

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CAT-IN-CJ 5/22/2014 10:01AM

    You are SO right. I'm reading a book entitled What Are You Hungry For by Deepak Chopra. While I don't agree with where he's coming from (and going to) spiritually, I have learned to ask myself that question when I feel like I'm heading off my path.

It's great that you can recognize and express your feelings and thoughts - you're definitely on the right path!

You can do it!

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