Tuesday, March 11, 2014
I've felt worn out the past few days, maybe thanks to my sweetie's germs. I did make progress in weight loss and measurements since last week, and I'm thankful for that. My zeal has diminished along with my energy. So, it's good that this week's focus is on stress management. My challenges to a sustained healthy lifestyle loom large when I'm low energy or stressed. We're hosting a dessert for three couples this Thursday, and WOMEN are going to be in my house. Maybe you're different and don't feel like the Inspector General is coming with white gloves, but my anxiety level goes up during occasions like this. Okay, enough fretting, let's get down to business.
Preparedness: I have a meal plan for the week, I intend to make exercise my priority each day, and I commit to eating only healthy foods in healthy portions. Since I am not feeling optimal, I also plan to allow for extra rest.
Fitness: I plan to listen to my body and, if need be, back down from the intensity of my exercise. I am still committed to one hour of exercise every day. This is my gift to myself.
Nutrition: Meal plan is set, but flexible, depending on my energy level. I have fruit and vegetables for snacking. I will seek alternatives to emotional eating because of my fretting and low energy, such as sitting in our office and reading, or choosing a closet to clean out, or starting my to-do list for spring cleaning.
Self Reflection: This is so helpful to me when I'm feeling tired because I start that stinky thinking that I'll never get fit or healthy. Here are the affirmations I chose:
I choose to think positive thought about my body.
I am strong and healthy.
I am in control of what I eat and drink.
I feel good about myself.
I breathe deeply, exercise regularly and feed only good nutritious food to my body.
Accountability: I'm already doing that by telling you what's foremost on my mind: the low energy and the Inspector General anxiety. I intend to check in with my team on a regular basis and share how I'm handling both with the mechanisms I've outlined above.
This has been helpful to me, and I'm looking forward to making progress towards my goals this week.
Tuesday, March 04, 2014
This week started with a smile from my scale and I'm thankful for that. I revived my old lunch stand-by of tuna salad, and discovered that my sweetie loves tuna salad. Well, after almost 19 years, he can still surprise me. Changing my lunch menu was part of getting beyond comfort last week, trying out new recipes. I have room to improve in menu exploration, but this week's topic turns to Rewards. Easy, eh? Well, maybe not, but let's think about it.
Preparedness: I already decided that I'll splurge on practical rewards every time I drop a pound. Practical means I need it or think I do instead of the usual pampering strategy, which just doesn't do much for my motivation. I'm focused on my goals this week for the purpose of gaining new cross training shoes. It's only been 14 years since I bought my current pair.
Fitness: I'm reminded I'd need new shoes every time I lace up my old ones. My feet will feel better and I've noticed that they get a bit cranky after an aerobic workout. It couldn't be I'm aging (roll eyes). I'll continue to mix up my workouts, although the ST may have to be on hold. I have somehow hurt my right hand, and I need to let it heal or go to the doctor.
Nutrition: I'm still experimenting with new recipes. Other than that, I intend to keep tracking everything I eat and to keep an eye on the carbohydrate intake. I hesitate to plan on a reward for nutrition because my rationalization gene will kick in and say I EARNED a food goodie. Nope, not going there.
Self Reflection: I like these because they reflect a mental reward system I need. I value these more than a physical reward:
I am filled with energy.
I think before eating.
I release all fear of failure.
My written goals are helping me to achieve my healthy lifestyle.
I am releasing excess weight.
I especially like the affirmation to release fear of failure. Too many times I gave up because I hit a barrier to my healthy lifestyle. Spark People helped me to re-program that stinking thinking. I don't give up, I start over again the second after I hit the barrier. My barriers can be sickness, hurt muscles (ahem, like a hand), overeating, celebration of any kind. You name it, I can rationalize it.
Accountability: I'm not sure how to fit rewards into this. I enjoy catching up on the threads, so checking in and sharing how my day has gone is a treat. Well! Problem solved - I get my reward when I learn how you're doing in addition to sharing my day.
My personal goal for March is to surpass 1000 minutes of fitness. My tangible reward is new race walking (or running if I can't find those) shoes. My NSV goal is to comfortably fit into my 2012 Easter dress again...even if it's too cold on Easter to wear it!
Tuesday, February 25, 2014
I had a successful week, my time management focus to prioritize my exercise worked well. The scale smiled at me on Monday so did my measuring tape, so I'm satisfied with my progress. The team focus for this week is beyond comfort. That's a little humorous because I'm feeling the effects from my workouts last week. Well, here goes my plan for the week:
Preparedness: I think my overall preparedness action will be to have an open mind about choosing different or new exercises/foods. This includes all of the below outlined actions. I will plan ahead what I will attempt that's out of my comfort zone for the following day's schedule.
Fitness: I've already taken steps to get beyond my comfort level here. I hauled out my jumping rope and used it to round out my workout hour today. I also have a stability ball that I've neglected. Part of my challenge this week will be to continue to incorporate my jumping rope and to add the ball to help my core strength.
Nutrition: I'm a stick-in-the-mud when it comes to lunch. My challenge is to reinvent my lunches to include new nutritious meals that minimize carbohydrates and preparation time. I will try new ideas for lunch at least twice this week.
Self Reflection: I'm doing well with my mindset every day, not perfect, sometimes I've slipped, but I shrug the slips off and get back on track. Here are this week's affirmations:
I want to be in a state of well being.
Fitness is about being healthy.
I eat nourishing, satisfying foods.
I am full of energy and vitality and my mind is calm and peaceful.
I am of a strong heart and steel body. I am vigorous, energetic and full of vitality.
The last two affirmations make me giggle. I certainly do not feel that way at this time, but they are my desired results. Part of the plan is to stop giggling over the visuals I have when repeating these statements and to focus on attaining energy, vitality, strong heart, etc. I submit my mind to my Lord and Savior for calm and peace.
Accountability: I'm already beyond comfort with this because I don't like to share how difficult my journey to good health is. I think all I can continue to do is to share with my team mates what I'm doing and admit when I slip up. I commit to doing this every other day.
I've enjoyed my journey with my team mates, I'm tickled that I'm making progress and feel in charge of my fitness and nutrition choices. I look forward to refining and improving my journey this week!
Monday, February 17, 2014
Time management - ugh! I knew this was coming. How does a person who dislikes to do lists and reminders, but likes accomplishments and reached goals, work out a compromise on time management. Let's get going:
Preparedness: I tend to delay rewards like reading, doing crafts, fun stuff until after I get the gritty stuff done. You know, chores, exercise, TASKS. Bleah! Recently I re-set my mental attitude button and changed mornings to Me Time. Me Time includes an hour of exercise, either walking or ST/circuit or stationary bicycling or cardio. This is not a chore or a task, I do this for me. This week continues my plan to mix up exercises that will keep me from boredom and will surprise my muscles. I set no specific time for it except that it will occur after I shine my kitchen sink after breakfast.
Fitness - My goal is one hour every day, except Sunday. Part of my exercise challenge over the past couple of years has been boredom with my routines. I've never tried mixing them all up and it's working well for me. Instead of pouting because of a boring ride on a stationary bicycle, I have the fresh mindset that it can be a flexible amount of time. To compensate for decreased riding time, I increase the resistance on the pedals so I get a harder workout.
Nutrition: Even though I'm not seeing success with my weight right now, I am comfortable with my time management of my nutrition. I eat slowly, I eat every meal at the table, and once the kitchen is clean, it is closed for the evening. My time challenge with nutrition comes from outside activities that disrupt my usual pattern. For example, I exhausted myself from exercise and socializing one day, and I made less than optimal nutritional choices. Then a pot luck lunch and my desire to not hurt anyone's feelings outweighed my desire to eat only clean foods. It cost me, I know it did, but I'm still a work in progress when my meal times are disrupted.
Reflection: I journal every morning and it helps me to think through my previous day. My affirmations for the week are:
I want to feel light, energetic and joyful.
My body becomes more fit and healthy each day.
I choose nourishing healthy foods.
I want to be rested and centered.
I recognize the barriers to achieving my goals and I move around them, over them and through them.
Accountability: I don't like continually sharing my difficulties, it feels negative somehow. However, there is strength and power in admitting difficulties. I commit to sharing how I did with my goals at least three times this week with my team mates. Since I'm now home, I COULD do it daily, but that little free spirit in me is still resistant to that commitment.
So there's the outline for my week. The scale disappointed me this morning, but I've trimmed an inch from my waist and that's good progress. I feel strong about meeting my goals, and I look forward to seeing how my free spirited, but goal-oriented being will grow through these steps.
Monday, February 10, 2014
I'm very happy to be home again after three weeks in Florida and Virginia! Unfortunately, I did not benefit from our constant travel and eating out during last week, so my weight is up. The good news is that my weekly focus on acceptance helped to keep me on an even emotional keel so that I'm pretty upbeat about my progress in spite of the weight gain. Now there's a NSV! I'm even excited about this week's focus on obstacles! Boy, have I had some that were unique to our vacation and I have oldies that will pop up to greet me once I'm finished with post-vacation laundry and in the swing of our daily lives again. So let's get going!
My vacation obstacles were my in-laws' erratic and often unhealthy eating patterns. I succeeded in dodging most of the temptations and took charge of my food choices. My sweetie was my champion and supported me when we were faced with challenges. I'm very proud of him. However, now I'm home and I have only the face in the mirror to keep me on the path to good health. So my first obstacle can be me, myself and I. I'm in charge of the kitchen, I like it that way, and only I can bring in junk to eat...unless my sweetie does after one of his rare trips to the grocery store! I'm doing well and haven't sabotaged myself, but I know I need to stay focused on my goals. In the past, I argued and steeled myself away from the kitchen and then gone ahead and gotten into the refrigerator any way. This week I commit to be good to myself and do the following:
1. Get sufficient rest every night. This means I won't get to watch the Olympics when I want, but we can record everything after my bedtime.
2. Absolutely no contraband in the kitchen. It's funny how I don't turn to fruit or vegetables when I want to snack at night.
3. Okay, I don't know if I'll trip up anyway this week. So I promise to forgive myself if I slip up.
Lack of planning can be an obstacle for me. I have a meal plan set for the week, but I'm pretty casual about lunch and/or vegetables. I commit to choose something new for lunch that's nutritional and to plan ahead what kinds of vegetables to prepare for dinner.
Portion control can be an obstacle. I'm careful with some food, but not all. I commit to use my measuring scale and spoons for my lunch and dinner.
Me time includes exercise. Allowing the amount of time I need to exercise to get back to reach a healthy weight again is an obstacle. Today I conquered that by making exercise The Priority for my day instead of my household chores. If I don't get exercise, the day just isn't fun. I commit to maximizing my exercise time to fit my scheduled tasks.
In my first blog for our Maize Mountaineer team, I remarked that I don't always recognize the barriers that rise up during my journey. I think that's still the case, but the ones I do recognize are the ones I can, and will, defeat. To assist me this week, I've chosen the following affirmations:
1. To change my body, I must change my mind.
2. I refrain or reduce my intake of white rice, flour, bread.
3. Step by step, rep by rep I am creating a new me.
4. Every day in every way I am approaching my ideal weight.
5. I love myself unconditionally.
I choke a bit on number 5 because it sounds conceited and self-centered. However, if I don't love myself, I think that I show that I am not able to love any one else. I am 100% percent sure I am loved, just as I am, by God and my sweetheart. If I don't love myself, I hate to think what that says about the Almighty and my favorite man on the planet. Number 5 is a worthwhile affirmation because I accept that I am loved. Loving myself unconditionally doesn't mean I ignore self-destructive behaviors that prevent excellence in healthy eating and exercise.
So, there is it. And now let's get going and have a healthy, strong week!
Get An Email Alert Each Time THEADMIRAL Posts