KRISKECK's SparkPeople Blog KRISKECK's Blog on SparkPeople, home of free diet plans and a healthy living community Lost Inches, "Clubbin' Cardio" and a Week of Dinners I was feeling discouraged when I went to track the progress of my first month back on track this morning. Zero pounds down, I knew that. Only 3 days out of seven on track last week. But when I measured my parts - I only do that once a month - I was a few inches down. Hurray! Exercise at least is paying off. Which inspires me to be more diligent in my consumption…. Always a good thing. So, a bright spot! <BR> <BR> Today I went to the gym and was planning to do elliptical in the cardio room, b... Sat, 3 Feb 2018 13:23:15 EST Not Perfect! <BR> In this third week of the new year, I may not be perfect but I am still working my plan and chipping away at my goals, revealing the rock solid core within! <BR> <BR> At the beginning of the new year, I realized that for the past months (years?) I had only been able to stick to my plan 2 days of every week and going off track 5 days. In the first week of the year, I flipped it, sticking to my plan 5 days and failing to do so only two. How have the last two weeks been? Hmm… let’s look... Tue, 23 Jan 2018 08:37:29 EST There Are Other Ways To Track Success Than by the Scale Last week, my blog was a featured blog. That's a first! I made a few new friends and felt happy to inspire others. <BR> <BR> I am two weeks into the new year and I’ve only lost 1 pound. Oh well oh well oh well… Yes, I am practicing my “Beckniques” - the teachings of Judith Beck who tells us that weight loss has more to do with what we think than what we eat. And that is one of them…. Don't get upset over what you can’t control. Instead, I’m looking at the positive steps I’ve taken: <B... Mon, 15 Jan 2018 13:03:42 EST I Flipped It! Over the past few months, I’ve tracked how often I stayed on track. Literally. Among a ton of other things I tracked on a daily basis. Last week when I was reviewing my strategies, trying to figure out what was working and what was not, I noticed that over the past 4 months of 2017, I consistently stayed on track only two days each week. So, hmmm, something wasn’t working… <BR> <BR> So I decided to simplify and focus on the main problems: I don’t do enough dinner preparation and I have not ... Mon, 8 Jan 2018 06:30:51 EST New Year Goals I love the new year, and the sense of fresh beginnings that it offers. What possibilities are ahead? What dreams do I have? How do I build a plan to achieve my dreams? The new year always inspires me to new aspirations, and as I grow older, the reality that our time here on this earth is not unlimited grows clearer. Time to act! <BR> <BR> After a festive holiday season, with my older son and new wife home, and his younger brother, his girlfriend and their new puppy celebrating with my hu... Tue, 2 Jan 2018 08:34:43 EST Update Happy post-Thanksgiving to all! <BR> <BR> Yesterday and the day before were a little tough for me, but not because of the holiday. On Wednesday, I went to my primary physician to discuss my MRI results. My neck has been in a lot of pain, and massage and chiropractor have not helped in any durable way. My doctor recommends seeing a neurosurgeon, given the issue. <BR> <BR> Needless to say, this news was pretty upsetting. But it pretty much confirmed what I suspected. In just a short time, I... Fri, 24 Nov 2017 11:29:48 EST Problem Identified So… this week I got an MRI to see what’s happening with my neck which has been hurting since May. And yes, it showed the cause. I have a bulging disc which is causing the pain. Also some arthritis. I am pretty bummed. Not sure whether my swimming and biking for triathlon training caused the problem, but I think they made it worse. I’m not doing either now, and am back to running only for cardio. I’m doing more yoga (twice a week) and working on adding strength training to my plan. I’m planni... Sat, 7 Oct 2017 17:46:17 EST Blogging About Blogging I am so glad that WATERMELLEN, ONEKIDSMOM and SLENDERELLA are doing a Beck reboot! It feels too soon for me to do another right now, but it will certainly help to read their blogs. I am still using my Beck skills - planning my meals, reading my Advantages of Losing Weight card, remembering to give myself credit and keeping a checklist - so thank you, ladies! Your blogging has already inspired me and made me think! <BR> <BR> Like the concept of Hara Hachi Bu that WATERMELLEN raised… the ... Tue, 26 Sep 2017 17:25:07 EST Last Week and This Week I don’t feel like I have a lot to give myself credit for, but it is better than beating myself up. Last week was challenging. <BR> <BR> DH and I traveled to Oregon to move his daughter into the dorms for her freshman year of college. She was excited but more than a little freaked out and it spilled over on me. Such a lovely young woman, she has come such a long way in dealing with her depression and anxiety but gives herself no credit. We made sure that she knows she has a support system ... Mon, 25 Sep 2017 14:54:11 EST Two Events In One Day Yesterday I went to two social events, a brunch and dinner out with my son and his adorable girlfriend. I knew I would need to be especially vigilant because these are the situations where resolve crumbles, right? A little extra this, an extra helping of that and then a drink and suddenly willpower is gone… but not this time! I kept reminding myself that I’d rather be thin. And I was able to stick to my plan and have a good time too! Big credit! <BR> <BR> I also did two good runs this wee... Mon, 11 Sep 2017 15:08:00 EST The Value of Preparation Yesterday I was all set to meet my goals - good breakfast, good lunch, and great plans for dinner. But alas, too late I realized when I got home at 7 pm that I had no brown rice to go with the curry…. And allowed my dear husband to talk me into going out instead. Yes, it was fun, and yes I adjusted my plan and in a pretty healthy way, protein and veg. That would have all been fine, but he had to order a piece of cake. He, who never craves sugar or chocolate (my weakness). At that point, my ... Fri, 8 Sep 2017 11:08:02 EST Beck Victory! I put this Beck card to good use yesterday when I had a craving to eat a bowl of granola after dinner: <BR> <BR> When I have a strong desire to EAT OR DRINK something that's not on my plan, LABEL IT. Tell myself, it's just a craving. It's uncomfortable and intense but like hunger, it's not an emergency. If I continue to struggle after reminding myself that it's just a craving, remind myself to read this card. <BR> <BR> I also consoled myself with the promise that if I was still hungry ... Thu, 7 Sep 2017 13:55:31 EST Vacation, Races and Self Love Two weeks of vacation is such a luxury that I hardly ever take… but this year is different! Last week, I went to visit my son and his fiancee, meet her family and see the eclipse! It was awesome! I also took a short trip to the beach with my husband and his teenage kids. Ah, so glad mine are grown! <BR> <BR> This week, I am taking some time off for me. To catch up on things that I’ve fallen behind on and finish unpacking (yes, months after moving!), hang some pictures and maybe even take... Tue, 29 Aug 2017 09:56:09 EST Success and Rewards Lately I’ve been unsuccessful in sticking to my eating plan and it has been really frustrating. <BR> <BR> So much so, that last week, I got my Beck tools back out and began using them on a daily basis. My Advantages card – which I updated to prioritize my athletic goals – my response cards, and my checklist with all those great Beck habits listed so I won’t forget them and can track whether or not I am doing them... reading my cards, remembering to give myself credit, ALWAYS eat sitting d... Thu, 17 Aug 2017 10:49:29 EST My First Open-Water Triathlon I can’t believe it’s taken me so long to write this blog - the triathlon was four weeks ago! But it’s been a busy time; work has been exceptionally challenging with increased workload and internal politics creating stress. My 82 year old mom had back surgery and I went to visit her in Canada and help out for almost a week. She’s having a great recovery and I’m so glad I was able to be there for her. She appreciated it. And then the usual struggles of trying to fit everything into these short... Sat, 12 Aug 2017 17:51:20 EST Countdown to My Second Triathlon! The weeks have been flying by lately, and I've only been checking in on Spark to say hi to friends and catch up... no time to blog, life has been busy! <BR> <BR> I am still (for the most part) on track with eating (although the 4th of July holiday week was a major exception to that – I am finally almost back to where I was pre-holiday but it was not easy! With both my boys and their respective girlfriend and fiancée visiting, it was an awesome time… but I cooked non-stop and I guess I ate... Mon, 10 Jul 2017 16:13:55 EST Changing Systems Since I began triathlon training, I've been using another app for training and to track exercise. That was a pretty easy move because in the past, I used excel spreadsheet calendars to create training plans and track exercise, so the app is much easier. However, once I did that, I missed being able to easily compare calories consumed vs. calories burned, and Spark doesn't sync with this app. So I decided to use a different app that syncs with my training app to track calories as well. And tha... Tue, 13 Jun 2017 14:49:42 EST What I Learned From My First Triathlon I haven’t been blogging much because work and life have been incredibly busy, but I’ve been thinking about this blog for the past few weeks, as I’ve been training for my second triathlon. <BR> <BR> The first and best thing I learned was that I love the sport! It gave me an amazing feeling confidence in my ability to achieve what I set out to do. It didn't matter that I blew the swim, and didn’t win or place, I just love the feeling of power that I got at the finish line, knowing that I had ... Thu, 8 Jun 2017 14:15:34 EST My First Triathlon Yesterday, I completed my first triathlon! It was a small sprint tri, and I did better than I expected.... but even better, I love the way it made me feel! Strong, powerful, accomplished... I think this is what ONEKIDSMOM calls "the awesome." <BR> <BR> This is not my first endurance event, I've done a few HMs, and many 10 mile races. So the feeling is not unfamiliar. But this was even more exciting. I'm not sure what it was, all the different challenges of doing 3 different events, the st... Mon, 22 May 2017 21:36:06 EST Mental Skills Reading the USA Triathlon website article "Regular Exercise and Weight Loss," the question is posed, does regular exercise help with weight loss.... <BR> <BR> "And so, the answer, in terms of calories burned and resulting pounds lost, is “no, regular exercise is not particularly useful for weight loss.” But, regular exercise is very helpful for losing weight in another very important sense. We regular exercisers (and I’ve been doing it for 35 years this month) are very good at performing th... Tue, 16 May 2017 16:18:09 EST Triathlon Training: Counting Down… My triathlon is a week from tomorrow! <BR> <BR> Two weeks ago, I got a little bug and my training suffered. I missed 4 workouts and then for some reason wasn’t paying close attention and didn’t step up my distance in swim and run as much as I should have. When I realized that, I got myself back on track and increased my length, and I can feel my fitness increasing after the past week. I did two days of swimming 1200 yards and running 3 miles, and also managed to get in a 12 mile early morni... Sat, 13 May 2017 13:29:15 EST Triathlon Training Continues... I've been pretty rigorous about sticking to my triathlon training schedule, especially with running and swimming. My long bike rides have been cut short the past two weeks because we were busy with a big project, but I am feeling pretty good about where I am. Two weeks ago, I actually completed the distances for each leg of the event, and felt good after. And my swims are getting faster. I've been watching You Tube and reading articles on swimming and tried a couple drills to improve my strok... Tue, 25 Apr 2017 14:02:31 EST Triathlon Training: Week Two Week Two of my triathlon training is going well! I love doing three different types of exercise on a regular basis. As a runner, my go-to is always a run, even when something else might be better for me....I'm a liytle lazy that way. But running is hard on my joints and my body is thanking me for this change! Last week, I did (loosely), two days each of running, biking and swimming. On the swimming days there was also a walk and a run. I've lengthened the workouts a bit because the program ... Mon, 3 Apr 2017 18:16:39 EST It's All in the Balance This week I started training for a May triathlon, and it's been a great experience so far... <BR> <BR> I put together a training schedule. <BR> <BR> I followed it perfectly. <BR> <BR> I swam twice this week, running or walking after each swim, and I biked once at the gym on a spin bike because it was too cold to bike outside. And yesterday, I went on a 13 mile bike ride on the beautiful Baltimore and Annapolis trail. It was the first warm day in a while and I got out there before there w... Sun, 26 Mar 2017 07:00:26 EST I'm Tri-ing it! Earlier this week, I signed up for a local sprint triathlon, and I’m pretty excited about it! Something about having an event to look forward to has always inspired me to have a solid plan and stay on track. In the past, I’ve done a lot of running races and I love them but after blowing my knee out in 2012, I added biking to my workouts, and have considered adding swimming too. So finally, I decided to make the jump and sign up for a triathlon! It’s a pretty short sprint distance, 800 yard s... Thu, 23 Mar 2017 09:03:44 EST Successes! The last few weeks have been a bit of a struggle with work stress and other things, all making harder to stay on track. <BR> <BR> One success I had this week was when I was heading into work in a bad mood, I was able to lift my mood through meditation and music. I did a Peace Love and Compassion meditation that I have on my phone and it made a real difference. It helps to step away from the day to day problems and focus on the Things That Matter... gratitude for the good things, acceptance o... Sat, 11 Mar 2017 08:45:33 EST Tuesday Tasks I've been really struggling with staying on track since I finished reviewing the Beck Diet Solution. I am still planning and tracking, and filling in my checklist every day, and yet there seems to be a point every day where I am able to sneak past myself and go off track. Working it all out is a constant process.... One thing I absolutely need to do is make sure there is no real cooking involved at the the day. If I plan something that needs a little preparation and I get home on time... Tue, 28 Feb 2017 09:03:58 EST A Quick Reminder About Exercise I got up early this morning and got out and run. I figured out that turning on the news to catch a quick few minutes slows me down and sometimes stops me (especially the depressing stuff!) So I didn't do that. Yay me! And I got your and ran - walked 2.5 miles. Yay me! When I exercise, I am far less lekely to track wirh consumption - why waste all that work? When I exercise, I am never sorry I did it. When I exercise, I feel better and stronger and I stand up straighter. All in all, a... Thu, 23 Feb 2017 10:33:19 EST Slow But Steady Weekends are so much harder for me to stay on track. Too much temptation and more latitude to stray from my plan. While I stayed within my calorie range each day, I did not stick to my plan on any day. <BR> <BR> My sabotaging thoughts were "it won't matter" followed by "I don't care." (Because "it won't matter" was not plausible!) But the fact is, it does matter. It matters not just because I won't lose weight (especially on the slow track I am purposely taking), but also because it makes me... Tue, 21 Feb 2017 15:09:16 EST Thankful Making it to the weekend was an accomplishment this week. I love my work and it brings me satisfaction but it is a challenging environment. I know this is true for many of us.... Finding ways to reduce stres without resorting to overeating is key. I slipped a bit this week but got back on track by getting myself focused on my goals, by appreciating the positive aspects, problem solving on the negative and being sure to enjoy the parts of my life that aren't work. And now it's the weekend - ... Sat, 18 Feb 2017 09:00:50 EST Short accountability blog The last two days were really frustrating and I allowed the frustration to throw me off track. The things that frustrated me are not really worth writing about, just your standard work issues.... ok maybe a little beyond standard but still, really? What's more important, me achieving my goals or me being able to assuage work stress through eating? No contest. Today I am.back on track and on the lookout for sabotaging thoughts. I WILL deal with stress constructively! Today, I have a plan to ... Thu, 16 Feb 2017 08:19:27 EST Beck Refresh: Chapter 11 In Chapter 11, Dr. Beck talks about when to stop dieting and start maintaining. Critical to that is the idea of my lowest achievable weight vs. my lowest maintainable weight. And it all boils down to how much I'm willing to restrict my calories and balanced again how much exercise I'm able fit into my life. She has a lot of great questions, and I plan to revisit this chapter when I get closer to my tentative goal. My tentative goal is 138 pounds. I say tentative, because while i would like to... Thu, 16 Feb 2017 07:46:43 EST Beck Refresh Day #42: Practice, Practice, Practice Today Dr. Beck congratulate me for learning the skills that will help me get thinner and stay thinner. Thank you Dr. Beck! And now I need to continue practicing these skills. As I mentioned yesterday, I have my checklist ready to go. It's easy, it's close at hand and I plan to use it. I also plan to continue to give myself credit, read my advantages card and my other response cards and talk back to my (inevitable) sabotaging thoughts. I will also continue to plan, monitor and track my food an... Sun, 12 Feb 2017 11:08:51 EST Beck Refresh Day #41: Make a New To Do List Almost to the end of the book! But not to the end of these practices. I'll need to keep on practicing these tactics as I continue to lose weight, and in maintenance, if I want to be successful. And that's what Dr. Beck tells me today: that I need to make a new to do list, and stick to it. Some things it'll need to do every day and some things I'll need to do between once a day and once a week. The daily list includes things like, eating only until mildly full, while seated and enjoying ever... Sat, 11 Feb 2017 07:25:03 EST Beck Refresh Day #40: Enrich Your Life! Today Dr. Beck tells me to enrich my life now, rather than waiting until I am thinner. I don't think theists a problem for me. The only thing I'm waiting until I'm thinner to do is buy new clothes and I think that's reasonable. I have enough clothes in the size I am now. It is interesting to look at the note I wrote when I first read the book expressing my desire to draw and paint more. I've done that! I took a painting workshop in Italy and I loved it. And now I have space for a studio in ou... Wed, 8 Feb 2017 23:47:58 EST Beck Refresh Day #39: Keep Up With Exercise (This blog is from yesterday, I drafted it in Evernote but was too busy to post it) I really love to exercise but it's gotten harder for me to get that time in than it used to be, with a longer commute now. I love to run, I love to ride my bike, I like hiking and walking and yoga. I don't love strength training but I do it anyway.... Maybe not as much as I should, but I do it. This coming weekend, I'm going to start checking out gyms in the new neighborhood, and maybe get a personal trainer.... Wed, 8 Feb 2017 10:41:21 EST Beck Refresh Day #38: Deal With a Plateau Today Dr. Beck tells me that when you're dieting, it is reasonable to expect to hit a plateau. Not just the dinky little day to day plateaus, but big honking weeks-long plateaus. Yes, I have experienced that. When that happens, it's frustrating and it feels like all my efforts are for nothing. She suggests doing one of these things: Do nothing, and see if I go back to losing. It can happen. Decrease my calories by 200 per day and see if that helps. This can happen as you lose weight becaus... Mon, 6 Feb 2017 09:13:44 EST Beck Refresh Day #37: Deal With Stress The first of my two weeks of travel have been less than successful. Hmmm, maybe I should have taken the time to read this chapter - it might have helped. I'm a little discouraged, so I went back and reread the last chapter - Believe It. I can do this, I do have skills. Did I use them all this week? No, but when I got off track, as I did a number of times, I was able to get back on track. I continued to plan my meals, I always ate sitting down, and I certainly enjoyed every bite. I was able... Sat, 4 Feb 2017 11:23:58 EST Beck Refresh Day #35 and #36: Weigh Yourself and Believe! On Day 35, Dr. Beck reminds me that the number on the scale is data. Not emotion, not judgement of good or bad, simply an indication of whether my efforts are working or my practices need to be revised. This week, the data is good. After a little jump down, I settled in at 2.5 pounds lost in 3 weeks. I am happy with that since my goal is to lose a half pound a week. The gradual approach allows me not to feel deprived. And thus ends the first 5 weeks of Dr. Beck's program outlined in The Bec... Mon, 30 Jan 2017 10:41:32 EST Beck Refresh Day #34: Solve Problems Thanks to all for your kind thoughts and words in response to my blog about my husband’s son illness. There seems to be forward motion with treatment, so that is good news. Given the givens – illness, exes, etc., we are doing reasonably well. <BR> <BR> And I am staying with my plan. I cooked a great dinner last night of maple glazed salmon, sweet potatoes and broccoli…. I love cooking in our new kitchen. Tomorrow my sons and younger son’s girlfriend are coming over for a goodbye dinner for ... Sat, 28 Jan 2017 14:25:12 EST Beck Refresh Day #33: Stop Emotional Eating! Yesterday was so busy! And emotional. My husband's son is ill and had a crisis yesterday. It was especially hard on him and his son, and also hard on me. So again, a particularly timely lesson for me from Dr. Beck's book. <BR> <BR> For those of us that use food to calm our emotions and deal with stress, this is a particularly hard thing to deal with. It's really important to recognize that food doesn't solve the problem. It may temporarily soothe the emotional upset but over the long term... Thu, 26 Jan 2017 20:08:48 EST Beck Refresh Day #32: Create a Travel Strategy I wrote a blog on this chapter on my phone this morning during my morning commute, and it disappeared while I was trying to post it. Grrr! But it's an important topic so I'm writing it again. I'm doing the draft in my Evernote app, because documents don't disappear.... Dr. Beck says that we need to create strategies for travel, or we risk putting all of our progress at risk. She suggests a range of strategies that we might want to adopt, from sticking closely to our diets to allowing oursel... Tue, 24 Jan 2017 19:36:10 EST Beck Refresh Day #31: Decide About Drinking The last few days have been a whirlwind. I don't talk much about politics on Spark, but it meant so much to me to march in DC with my mom and my younger son for women's rights. So it was a busy busy weekend, but a really wonderful feeling. I got a bit distracted from my plan, but overall only went a little bit over my calorie goals on two days. On Friday when I was getting ready for guests, I was so busy preparing that I forgot to make a plan, and then somehow thought I didn't need to put o... Mon, 23 Jan 2017 20:06:25 EST Beck Refresh Day #30: Stay In Control When Eating Out I eat out fairly often, although less now that we've moved. So this is a good chapter for me, and there are a some takeaways that I've turned into a response card. "When I'm eating out or going to a party, I'll make a plan in advance, to include no more than 25% more than I would eat at a normal meal. I'll remember that being thinner is more important than the momentary pleasure of overeating on special occasions. And I'll remember that I love the feeling of leaving a restaurant or a p... Wed, 18 Jan 2017 20:13:48 EST Beck Refresh Day # 29: Resist Food Pushers Dr. Beck counsels us to be bold about saying no to people who push us to eat. Is it possible that some of us might use the pushing from the food pushers as an excuse to do what we want to do anyway? It think there are times I may have done this. But not anymore! And I truly don't worry whether people's feelings will be hurt if I refuse the offer of food. Like Dr. Beck, I think most people don't care what I eat. Yesterday was my birthday! I love it when my birthday falls on MLK's holiday, as ... Tue, 17 Jan 2017 20:12:33 EST Beck Refresh Day # 29: Resist Food Pushers Dr. Beck counsels us to be bold about saying no to people who push us to eat. Is it possible that some of us might use the pushing from the food pushers as an excuse to do what we want to do anyway? It think there are times I may have done this. But not anymore! And I truly don't worry whether people's feelings will be hurt if I refuse the offer of food. Like Dr. Beck, I think most people don't care what I eat. Yesterday was my birthday! I love it when my birthday falls on MLK's holiday, as ... Tue, 17 Jan 2017 20:11:33 EST Beck Refresh Day #28: Prepare to Weigh In I am as prepared as I can be. I know I have been doing the right things. I have been planning and sticking to my plan. I’ve kept my calories at the low end of my range. I’ve been exercising consistently. I know it is data. So, que sera sera! <BR> <BR> Today was a good day. Went for a walk with my husband, and followed it with a run. We got a few things done around the house, continuing to unpack boxes and get organized. Then we went to Ikea to check out their lighting and a few other thi... Sun, 15 Jan 2017 16:59:38 EST Beck Refresh Day 27: Master the Seven Question Technique I missed a day of blogging, but I’m back. Picking up with the Seven Question Technique. This is the one that I thought was overly complicated the last 2 times I worked my way through this book. This time, I am ready to tackle it and master it. My helpful responses to sabotaging thoughts aren’t perfect yet, so doing this again can only help. <BR> <BR> When I have these thoughts, what I want to learn to do is automatically remember the helpful responses. To get there, Beck suggests we ask our... Sat, 14 Jan 2017 21:12:50 EST Beck Refresh Day #26: Recognize Thinking Mistakes I think the first line of this chapter is one of the most important sentences in this book: "It's important to realize that thoughts are just ideas, not necessarily truths." Dr. Beck says it's important to understand that any given thought may be true, partially true or totally false. And it's important to stop and assess our thoughts before acting on them to see whether they are the product of errors in thinking. She lays with out nine types of errors in thinking including All or Nothin... Thu, 12 Jan 2017 21:00:36 EST Beck Refresh Day #25: Identify Sabotaging Thoughts Before we go off track, before we eat the cupcake or the candy or the mac and cheese, there is always the thought. You've been so determined and yet, suddenly you hear that voice telling yourself that it's ok to eat the object of desire. Because it's a special day. Because we deserve it. Because it's healthy. Because I can't stand the deprivation anymore. Because it was a hard day and I deserve it. Because I want it. On this day, Beck asks us to observe and identify these thoughts. Because ... Wed, 11 Jan 2017 20:09:14 EST