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BDS Days 9 & 10 - Exercise Plan and Realistic Goal

Wednesday, June 26, 2013

On Day 8, was about creating a new routine, schedule. After 2 sleepless nights and the heatwave, you would think I would have thrown in the towel. Sure I got derailed a bit, but creating that routine is essential. Make it simple and doable, no matter how crappy I feel.

Day 9 Select an Exercise Plan

Once I accept that exercise is
essential and start doing it consistently,
dieting will be easier.

Dealing with medical issues, my strength has waned. I need to regain strength. There have folks that have dealt with more challenging issues and I need to step it up.

The spontaneous exercise Iím going to do daily is:
A bit more challenging and I am open to ideas. I spend most of my time at home.

The planned exercise Iím going to do several times a week is:
Going to pool. Walk every day.

Day 10 Set a Realistic Goal

Is simple and concise.


~Todayís To-Do List~
I read my Advantages Response Card at least twice.
I read my other Response Cards as needed.
I ate slowly, sitting down and noticing every bite.
Circle one: Every time (Most of the time) Some of the time
I gave myself credit when I engaged in helpful eating behaviors.
Circle one: Every time (Most of the time) Some of the time
I did at least one spontaneous exercise today.
I investigated the possibilities of a planned exercise program.
I scheduled exercise time in my appointment book.
I did planned exercise.
I set a goal to lose 5 pounds
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  Member Comments About This Blog Post:

WATERMELLEN 6/27/2013 7:43AM

    Well done! I live in a three story house and work on the second floor of our office -- all those stairs help a whole lot for sure!

Other spontaneous exercise possibilities: when I go out to pick up the newspaper at the front door, I engage in a little spontaneous gardening -- walking around, bending, squatting, weeding and back to the compost heap etc.

There's all the cleaning opportunities too, scrubbing and dusting and vacuuming . . . even hanging the laundry outside . . .standing and marching in place while talking on the phone . . . . ditto while chopping veggies/cooking etc. But have to admit I don't do any of these at all myself (no domestic diva here!!)

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TRAVELGRRL 6/27/2013 7:31AM

    Do you have stairs in your home? If so, your "spontaneous" exercise is easy: make more trips up and down the stairs! This is where my Fitbit really helps me out: as long as I keep moving (cooking, picking up, vacuuming more often, etc.) I'm keeping up my step count. I agree with BLW though, the Beck book DOES keep one busy!

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1CRAZYDOG 6/26/2013 8:38PM

  You sound like you're really doing well! Good job and keep it up.

HUGS and smiles.

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BIGLITTLEWOMAN 6/26/2013 5:07PM

    BDS keeps you busy doesn't it? Engaged in the process which moves you towards your goal. New routines are challenging; remember, it i s like a new habit. How many weeks do they say it takes before it becomes habit or routine? Six or more then the subconscioius can take over. That would be nice if the old subconscious would step up and help out.

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