Wednesday, March 06, 2013
It's a brand new day! Let's start it focused not on what we aren't, and not on what we can't do, but instead on what we are, what we have, and all the ways we CAN accomplish our goals!
Today I'm NOT focusing on the number on the scale or where I wish I was. I AM focusing on the next positive thought, the next clean meal, the next healthy bite, the next active workout, the next step I can take to move me closer to my goals and dreams.
I AM focused on gratitude for all that I have been blessed with and how far I have already come in my health and fitness journey, knowing that gratitude will raise my energy and make it that much easier to continue stepping for the next block, the next mile, the next 5k, it will make it that much easier to plan and prep my next day of healthy food, and it will allow me to reach out to others to give them the hope, support, and encouragement they may need.
So for today focus on all that you are, all that you are capable of, and all that you are working to become!
Belief & Blessings,
Tuesday, March 05, 2013
I've been MIA lately. Dear daughter and grandson were here last week and we indulged way more than I would have liked, although I did manage to keep workouts at 100%. I see now that I had made a stronger commitment to my workouts than I did to my food plan before they even arrived. Dear son and I even had a conversation about how we allow other people's eating habits to throw off our own. So we're brainstorming ways to stay committed regardless of where we are or who we're with. I know a lot of it is mindset and just making the decision to not be thrown by changes. We tend to roll into these visits knowing that our visitors are going to want certain foods that they can only get when they're home - my home cooking and a local pizza joint and bakery that rival all others - and so we cave and indulge too with the best intentions of getting right back on plan, and then it turns out to be more of a struggle to get back to good than we planned.
And then it occurred to me why: I turned to hubby yesterday and said, 'You know when I'm at my worst with food?' and he said, 'No, when?' and my reply was 'When I'm working on a new speech.' I'm a life coach and a professional speaker, but growing up shy the public speaking was incredibly difficult in the beginning. I worked hard, pushed myself to step out of my comfort zone and perfected my speaking technique. But even though I excel at what I do there is still a bit of fear each time I present a new speech, and it begins to settle in while I'm writing and practicing it. It's time to master that fear!
My food is planned, workouts are set, and I'm talking and journaling about the problem, as well as doing some "release" work around it, because I am determined to conquer this and not eat my way through the next two weeks as I prepare to give my next speech on March 19th.
I'll keep you updated on how it's going. And I would love to hear from anyone who has dealt with a similar issue!
In the meantime, have a happy, healthy, active kinda' day!
Saturday, February 23, 2013
I am the first to admit that tracking my food and fitness can seem like a chore, and a total drag, some days. I mean, with everything I have to do in a day: writing, coaching my Hope & Healing clients, occasional speaking gigs, cooking for hubby and the man-child, cleaning, laundry, grocery shopping, car pooling, showering (Ooh, did I get a shower today? LOL!) there are days when even just prepping healthy food and eeking out a workout is pushing the boundaries of my already bloated schedule. I know most of you know exactly what I mean. We are busy people. Now we're expected to write down, or input, every bite we eat and every step we take? Come on, seriously?
But when I started SP I knew it was in my best interest to track. As a life coach one of the first thing I teach my coaching clients is the power of creating accountability, whether you make a commitment to yourself or someone else it gives you a jumping off point, a place to start and a plan of action to get you where you want to be. You've stated what you intend to do, and if you are the kind of person (or are striving to become the kind of person) who honors her integrity and does what she says she will do, then you get up, get active, and get it done, because it's important to you to honor your commitment. And no I wasn't always 'that girl', but I wanted to be and I worked hard, and with a little effort became someone who lives her word.
So I go to bed a little earlier, so I can get up a little earlier and have some quiet planning time before everyone else is up and the day gets crazy.
Some people track after they eat a meal or finish a workout, and if that works for you then do it. That's perfect! For me tracking ahead works best, because I know if I put out to the world, or at least to my SP tracker, what I'm going to do, then I will get up and get it done! In the morning I create the full day's menu in the nutrition tracker and I don't veer from what I planned. I do the same thing with the fitness tracker, and once I see how many calories I will burn and how many Spark People points I've been awarded I get excited about hitting the gym or lacing up my walking shoes.
Just seeing how many calories I can torch with my intended workout reminds me that I'm going to see progress towards my weight loss goal if I just do what's in front of me.
And it's working! It helps that SP has gifted us with an easy way to track and does the hard part of counting calories and doing the math for us. Does anyone else remember the days of carrying around those big, thick calorie-listing books, and having to look up each food alphabetically and figure it all out with paper and pencil, LOL! Maybe I'm dating myself! And if I do get a little off track, or plan in a treat for a special occasion, the tracker allows me to stay within my calorie budget or adjust my level of activity to cover any overages, so I don't feel like I've blown it and just give up because of one tiny slip or treat. That's so different than my past dieting life, when anything less than perfection would cause a complete derailment and leave me feeling like a failure.
So, if you've avoided tracking, or simply find yourself whining around about it, like I sometimes do, I encourage you to change your mindset, stay open, and give it a try. Drop me a line and let me know if it keeps you more accountable and on track to reaching that health and fitness goal you want so badly! I'm betting it will!
Here's to wishing you a happy, healthy, and active kinda' day! Let's do this thing! :D
Friday, February 22, 2013
Well, I had 'lap swim and yoga' on my fitness schedule for today, but we had icy rain during the night and the roads are covered over making a half hour, early morning drive to the pool not something I want to risk. So today is all about adjusting.
Being flexible is so important when it comes to a weight loss / body transformation because there are simply going to be days when things don't, or can't, go as planned. In the past I would have let this derail me, whined about how unfair life is, and how it's just too hard to get fit because nothing ever goes my way - boo hoo. Ahhhh, but now I'm older (had a birthday yesterday!) and hopefully at least a little wiser, and I've learned that with a little flexibility and a steadfast, no-holds-barred, full-on commitment to my goal, I can always find a way to make it work.
Now I have to admit, I was more than a bit disappointed with today's state of affairs. I am a water baby and would make every workout a water workout if I could, so I knew I wasn't going to be happy replacing my lap swim with just any old workout. I knew it was going to have to be something I considered equally as fun. Well another activity that always gets me amped up and ready to move is dance - so I scanned my shelf of fitness dvd's for an acceptable replacement and found a brand new burlesque dance workout dvd that I had bought last week at Wally-world when I was getting groceries and had completely forgotten about - Yeaaaaahh! I'll let you know how it goes.
But for now my excitement is peaked again, although I have to admit I'm feeling so committed to my goal of taking off this excess weight and getting back to fit right now, that I would have trudged through any old, boring workout on the shelf today just to make it happen (and to score those SP activity points, of course, LOL), but I'm happy to be able to try a new dance-y workout to get my cardio in! I will follow it with a yoga dvd that is a tried-and-true stand-by in my fitness dvd arsenal. One way or another I'm going to make it happen!
So when you find your original fitness, food, or motivation plan isn't a possibility, don't sit and fret about how unfair it is. Instead open your mind to all of the creative possibilities and brainstorm all the ways you CAN still make your fitness goal happen - put on music and dance, go for a brisk walk, do squats and push ups! There is always a way if you're committed! You've got this!
Now go ROCK this day Spark People!
Thursday, February 21, 2013
Things are going well. I was able to do an upper body (chest/back) workout and get in two walks yesterday! I find that tracking my physical activity here on SparkPeople keeps me aware of how much, or how little, I'm moving and makes me want to move more in order to see those minutes and points increase. Kind of like a fun game where the benefits include getting active and fit!
I was a bit confused about how to track my P90X workout because when I put in the time and "strength training" on the tracker it was telling me I had burned just 33 calories. What? Since I stay well into my target cardio heart range through these "strength" workouts, and you can ring the sweat out of me when I'm done, I was pretty sure I was burning more calories than that.
Ever the researcher I went in search of someone who could tell me approximately how many calories a P90 workout burns, and found a woman who was kind enough to turn me on to a calorie expenditure calculator on their site that calculates which workout you're doing, your body weight, and how many minutes you put in. The 325 calories burned definitely feels more accurate!
P90's not the only workouts I do, I'm lovin' the SP ab videos btw, but I do use them often enough that I want to be able to track my calorie expenditure from them as accurately as possible.
I guess the lesson here is never be afraid to ask. I learn something new every day!
Today is a lower body and ab day, and I'm ready to hit it!
I hope you're all lovin' SP accountability as much as I do and that you're rackin' up bunches and bunches of fitness minutes and points!
Keep movin', and have a blessed day!
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