Friday, February 22, 2013
The SparkCoach assignment today is to take your big goals and break them down to smaller, more quickly achievable goals. I've been very clear that achieving and maintaining my weight at 126 is a big goal for me, even though this morning I weighed 127.6, only 1.6 from my target weight. Doesn't seem like I have much to do, but believe me, I do. I learned in 2012 when I had my goal weight range set to 124-130, that if I stopped trying to lose weight every time I hit 129, I never got under 129 and often went up to 132. If I want to weigh 126 I'm going to have to work for it. If you've read this far, give yourself credit for reading a whole blog. But I want to ramble on and on today ---- indulge me!!
Is it the right weight for me? I think it is the weight I like best. Whether other people can see a difference between 126 and 132 or not, I can. I know it is an achievable weight for me, because I was there in 2011. Is it maintainable? I think the only way to know is to give it a good try.
Reality is that the bigger goal is health and fitness and living at a weight of 126 is really an intermediate goal. Gaining muscle and losing body fat is a good goal, too, but I want to achieve the living at 126 before the body composition becomes my priority. In order to address the fat loss/muscle build I'm going to have to find a place that can measure body composition accurately, because my scale and the YMCA have such imprecise measurements to be useless. I really don't want to drive to Tampa or Orlando to do Bod Pod and don't know anyplace here to get what I want. In the meantime I'm going to keep running and keep strength training and I may not achieve optimal muscle building nor optimal running performance, but each will contribute to my health and fitness.
Focusing on my 126 goal, there are many, many small goals to get there. Drinking water, getting enough sleep, choosing healthy foods, tracking my food, trying new healthy recipes, continuing to Spark daily, burning at least 2200 calories through exercise per week, and attend Weight Watchers at least monthly. All of these things I'm doing pretty well, but some could do even better. One more glass of plain water per day, for example, would be good. Continuing my low intense sweets streak is definitely in my best interest and may continue to help reduce my sweet cravings. Continuing to track my streak of days eating within the calorie range as a way to overcome the vestiges of my binge eating compulsion is a positive step. Emphasizing eating with dignity is the way to go! I could weigh 126 and binge twice a month and still feel really bad about my eating and myself. Eating with dignity 100% of the time is my goal. For March I'm going to get better stickers for my calendar and make the sticking to calorie range and low sweet intake streaks more prominent!! So as far as the assignment goes, that works.
I'm also working on giving up the emotion attached to weighing, putting the emphasis on healthy lifestyle behaviors. I continue to release the anger I feel toward my mother for raising me so fat, being a terrible eating role model, teaching me to want the ultimate taste rather than good health, and just feeding me badly. I can't help but feel badly that I unnecessarily suffered from obesity and being overweight for more than 50 years. From time to time I wonder what my life would have been like had I been a normal weight as a child and teen and young adult. But I recognize the amazing way my body has healed from that experience and I feel gratitude! And most of the time these days I am just bursting with energy and joy! Releasing the negative and embracing the positive ---- Yeah, that's the way to go.
Enough rambling for today!! If you've made it this far, count yourself a special, special SparkFriend!! Have a great day, my friend!
Thursday, February 21, 2013
My good SparkFriend, TinaJane, wrote an incredible blog today that I think will make a big difference in how I approach the scale and use the information from that tool:
I have committed to read this blog daily until its message truly sinks in. Since I have struggled with the scale for more than 50 years, I expect to truly work to get to the point that I can "honestly look" at my behaviors and habits and then use the scale to confirm what I know. Looking back on it, if I could have back all the times I got discouraged and quit because the scale did not show progress, and had I just kept trying, I'm sure I would have discovered how to live a healthy lifestyle decades earlier.
Right now I am trying to very slowly lose to 126 pounds. I actually have SP set to lose from 131 pounds to 126 from January 1, 2013 to December 31, 2013. I really think losing slowly is good. Yet I get very impatient. Three times in 2013 I have seen 126 - 126.6, 126.8, and 126.8. Each time the next day the scale showed 128, 129, or 130. Once I had really blown it and knew it would be up. Once I thought I'd done okay, but eaten near the top of the calorie range and with a little too much sodium. And once I thought I'd done so good I expected to see the scale stay the same or go down a tenth. So, I'm way ahead of my December target but still kind of nuts dealing with the fluctuations, especially when they make no sense to me. Incidentally, I do expect to need to lose down to 124 in order to stabilize at 126. And also incidentally, I changed the battery in my digital scale, thanks to the advice of my SparkFriends, and it is functioning now.
So I'm really going to emphasize this "honestly looking" at my habits and behaviors. I'm going to keep reading TinaJane's wise words and I'm going to succeed at taking the emotions out of my weigh ins.
On a related note, I ran over 6 miles today. Felt good! I am so glad that I really enjoy running. It still blows my mind that I can do it and that I love it!! Still need at least one more strength workout this week - don't love the ST near as much, but I do love feeling strong. I'll do it!!
Wishing everyone a week you can look at honestly and say, "I did good and I feel great!!"
Wednesday, February 20, 2013
I enjoyed a 12 mile bike ride this morning on the paved trail near my home. I was no speed demon, but I was no slouch, either. For several months I had ridden every Sunday with a group. Unfortunately for me, the group has taken to other endeavors, some in places that are not convenient for me, and some dirt trail riding -- complete with ruts and mounds and tree roots -- that would require a different bicycle. The last time I rode our paved trail was November or December. I've missed it. Although I'd like to find a new group or partner, I won't wait to go riding again.
Monday, February 18, 2013
On March 9th I've signed up for two 5Ks at the Senior Games, the running Road Race at 8:30am and then a walking 5K at 10am. In 2011 I ran my first 5K (31:17) at the Senior Games and placed third in my age group. Last year I placed second in the 5K Road Race (30:23) and second in the walking 5K (38:17). I want to do well this year.
My nephew has committed to run-walk-run a 5K every month this year. He did the Hope for Haiti 5K with his sister in 47 minutes and seconds and then February 1st I paced him in the Rotary Twilight 5K finishing in 45 minutes and some seconds. Since he's only 28 years old he can't run in Senior Games, so he was looking for a local 5K for March. The Shamrock Run, Walk, and Jog with Your Dog in Winter Haven has several events including some with no dog required. At 1pm there is a 5K about half an hour away from the Senior Games in Bartow. I haven't signed up yet, but I'm thinking I may pace him for that event, too.
So basically that means I'd race a running 5K, a walking 5K, and then jog/walk a 5K. Yeah. I think I can do that!!
Sunday, February 17, 2013
Hey, I ran 11.33 miles yesterday, burning approximately 850 calories. I ate a total of 2313 calories yesterday, the most I've purposely eaten and tracked in my entire life, and had a (admittedly, approximate) calorie deficit of 1 calorie. This morning I weighed 126.8, just .8 over my target and the second lowest weigh in of this year!!
Eating for my activity level -- rather than trying to undereat, feeling ravenous, and then binging like last Saturday night -- is definitely a healthier option. Perhaps I've learned a lesson!
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