RUSSELL1960   31,233
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One Step Back Two Steps Forward

Monday, November 05, 2012

I like this advice from Coach Nicole, so I am copying it here to keep for future reference.

Today's Program from Your Coach - How to Get Back on Track
Hi, I'm Nicole, your personal fitness coach with SparkPeople.

''Two steps forward, one step back'' is usually a negative term used to describe someone who's having trouble making progress. But switched around, ''One step back, two steps forward,'' means that instead of giving up, you can choose to take action and move forward instead of letting a misstep sidetrack you for an extended period of time.

A big mistake people make when trying to get healthier is when they fall off the wagon a bit and think, ''I have to start over!'' Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You'll still be ahead of where you were before, far beyond the starting line.

Guilt can be debilitating to your healthy habits. When you mess up, it's natural to feel bad about it. At that point, you have the choice to let that guilt plummet you into a cycle that will leave you worse off than before, or to accept that step back and say, ''Where can I go from here?'' Instead of a downward spiral, choose to create your own upward spiral. Overeating one day doesn't mean you should continue that trend of overeating, or purposely blowing your diet for days. Instead, when you make a nutritional misstep, you choose to take multiple positive steps in the right direction.

But, unlike people who run 10 miles today because they should have run 2 yesterday, two steps forward doesn't necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible, as much as you can.

Here are a few examples of what I mean by taking a step in the right direction:

1. Do 5-10 minutes of exercise.
2. Try a new recipe.
3. Eat a good breakfast to set you up for a healthy day.
4. Drink your water.
5. Track your food on SparkPeople's Nutrition Tracker.
6. Take a walk.
7. Re-read some of your old journal or blog entries. Remember why you started and how far you've come.
8. Listen to an inspirational song, or make a whole playlist.

You can get back on track after you mess up. Even if you're moving slowly, you're still moving in the right direction.

Your action step for today is to pick two of the ideas I mentioned here, or create some of your own. Then, write them down in your journal or SparkPeople blog. The next time you slip up, you can pull this list out and take two positive steps toward your goals.

Until next time, keep moving forward.

  Member Comments About This Blog Post:

NUTRON3 11/5/2012 7:31AM

    Good one

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Visualizing Myself as an Athlete? Ha!

Wednesday, October 17, 2012

The Spark Coach video this morning encouraged me to visualize a professional athlete who trains daily to be physically fit for upcoming competitions. This is to inspire me to stick with the "training" I am now undertaking to lose weight and be more fit. This makes me laugh because I do not think of myself as an athlete in any sense of the term. I am notoriously inept at any sport requiring the use of a ball.
However, now that I think about it, I am quite good at swimming. I enjoy lifting weights. I love hiking. Perhaps, I've been unfair to myself to say I am not athletic. I could quite honestly claim that I excel in sports that do not require the use of a silly ball.
In any case, I have success stories in my life in which I have maintained daily "training" habits over long periods of time. I have kept a journal for years. I have read through the entire Bible - reading small portions daily. So I thought of a friend who is training for a marathon. I can do this daily weight loss "marathon" in the way he prepares for his marathon - take some time each day to work at the goal.

  Member Comments About This Blog Post:

SLAPTHEFATCAT 10/19/2012 11:53AM

    Of course you can be an athlete! One of my personal goals is to graduate from college as a scholar athlete. I currently can only jog for about 45 seconds to 1 minutes.

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RUSSELL1960 10/19/2012 9:50AM

    Thanks for the encouragement! I need it today.

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NEENSTER1 10/18/2012 11:55AM

    Hi, Good for you!!! You can actually visualize yourself as a athlete. That's emoticon Keep up the good work. Be Encouraged my sister. emoticon

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RUNNER12COM 10/18/2012 8:48AM

    Your words sound familiar. I never considered myself an athlete, but a rack full of finisher medals (including two full marathons and fourteen half marathons) tells me something very different.

Good for you for recognizing that you ARE out there performing as an athlete!

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NUTRON3 10/18/2012 8:00AM

    Good luck!

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New Start

Thursday, May 31, 2012

I am restarting my effort today by breaking my longer term goal into smaller steps. Today I am starting a five week effort to lose 10 pounds. I am still searching for an accountability partner to help keep me motivated.

  Member Comments About This Blog Post:

ROCKYCPA 5/31/2012 9:36PM

    You can do it!!!

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POSEY440 5/31/2012 3:46PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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