KRISKECK's SparkPeople Blog KRISKECK's Blog on SparkPeople, home of free diet plans and a healthy living community 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 Beck Refresh Day #24: Deal With Discouragement It is completely normal to get discouraged when you're trying to lose weight. What's not ok is to allow it to throw you off track. Instead, it's important to address the feelings. This definitely is an issue for me. I can get very discouraged, especially when the results come slowly. This is a tough one to deal with it. The discouraging feelings make me want to throw up my hands and say "forget it, I'm not going to all this trouble if I can't even lose a pound!" When this happens, Beck say... Tue, 10 Jan 2017 20:33:33 EST Beck Refresh Day #23: Fight the Unfairness Syndrome Dr. Beck suggests that it might seem unfair that we need to work so hard to lose weight when others can eat whatever they want. And that this will cause them to give up and give in to cravings, hunger and the desire to eat. And to this she suggests we recognize that in fact it is unfair. I think that's an important step here, seeing it for what it is, rather than denying it. And at that point accepting it. Saying Oh, well. That's an important part of cognitive therapy, acceptance of what is, ... Mon, 9 Jan 2017 20:28:41 EST Beck Refresh Day #22: Life's Not Fair! Oh, Well.... I just wrote a blog and it disappeared! I think it was pretty good and I don't have time to rewrite it. Not fair! Oh, well. I am learning that lesson. Oh, well. Thanks to all my Sparkling friends for the great support - it really makes a difference! And wishing everyone a healthy, happy and productive week! Sun, 8 Jan 2017 19:29:54 EST Beck Refresh Day 21: Prepare to Weigh In It's funny, we have a few different ways of perceiving our size. First and most basic is how out clothes fit. Of course, we can fudge that one if we wear really loose clothes. Or we can look in the mirror to check out appearance. But if you're like me, when you look in the mirror, you do everything you can to perceive yourself the way you want to appear, rather than the way others might perceive you. Suck in your stomach, stand sideways, or just don't look at rhe parts that are not making yo... Sat, 7 Jan 2017 20:16:58 EST Beck Refresh Day #20: Get Back on Track Dr. Beck says that when you eat something you didn't plan to eat, don't listen to that inner sabotaging voice that says, "oh well, you've screwed up, might as well eat whatever you want today and get back on your diet tomorrow." I think many of us have been there - I know I have. But this is self destructive. It not only adds far more calories than the original mistake, but it destroys self-confidence. Better to stop and draw a line in the sand and say to yourself "this stops here." And don... Fri, 6 Jan 2017 20:13:25 EST Beck Refresh Day #19: Stop Fooling Yourself On this day, we're reminded that when it comes to food, we have an amazing ability to fool ourselves into thinking that eating the thing we didn't plan to eat but want to eat in the moment won't matter. A few excuses that I've used: It's only a small bite, it's just crumbs, it's a special occasion (a favorite of mine)! I'll eat less later/tomorrow to make up for it. I'll exercise more! I just don't care. I just want it. Its important to recognize - in the moment - that this is my interna... Thu, 5 Jan 2017 19:09:58 EST Beck Refresh Day #18: Redefine Fullness On Day 18, Dr. Beck suggests that if we're in the habit of overeating (and why else are we here?), we may not understand what normal fullness feels like. We may actually like the feeling of being overly full; it may mean security to us, or feel normal because we overeat to prolong the pleasure of eating. A good measure of whether you've eaten to normal fulness is that you could easily take a moderate to brisk walk after a meal. This would not be true if you were overly full. I don't think I... Wed, 4 Jan 2017 08:48:45 EST Beck Refresh Day 17: and a New Home! On Day 17, Dr Beck gives us some exercises to help us learn to stop overeating in any environment. Face it, wherever you go, whatever you do, there will be times when you are confronted with the opportunity to overeat. Whether huge restaurant servings, generous hosts etc., we need strategies to draw the line between eating what we planned and eating too much. I haven't blogged in awhile, and that's not only because I was spending two weeks practicing these skills (more on that later) but the... Tue, 3 Jan 2017 17:51:10 EST Beck Refresh Day #16: Preventing Unplanned Eating and the Snickers Bar No choice! This is the message that I need to keep repeating in order to be successful. No choice! I’ve made a food plan for the day. I’ve already decided what to eat, and I’ve done that because I know I need to limit my consumption if I want to enjoy the advantages of being thinner. I made that plan so that the decisions about what to eat for this day were already made. So, when I’m confronted with temptations and triggers, what should I say? No choice! I need to stick to my plan. <BR> ... Sat, 17 Dec 2016 15:46:11 EST Beck Refresh Day #15 Monitor Your Eating Today Dr. Beck tells us why it’s important to monitor your eating to make sure you’re eating according to your plan. The biggest danger is that if you don’t monitor, you may eat things you hadn’t planned to eat. The benefits of monitoring what you eat is that it builds confidence that you actually can stick to the plan, and provides opportunities to give yourself credit, among other things. I also gives you the opportunity to problem solve, when you go off track. What was the problem? Did yo... Fri, 16 Dec 2016 18:27:01 EST Beck Refresh Day #14: Plan for Tomorrow For me (and for everyone, according to studies) elements of weight loss is tracking your consumption. And it is definitely one of the most critical Beck tactics (or Beckniques, as Watermellen calls them). It's a basic Spark practice too, planning and tracking what we eat. Planning what to eat ahead of time is important because when you do that, you've already made decisions about what to eat before you encounter the triggers, temptations and pitfalls that are sure to come your way. The h... Thu, 15 Dec 2016 07:40:38 EST Beck Refresh Day #13: Overcoming Cravings This was a very timely lesson, since I have been terrible cravings for sweets over the past few days. The techniques Dr. Beck suggests to overcome cravings and stick to your plan are pretty basic and when I remember to use them, can be effective. <BR> <BR> Cravings tend to sweep over me like a wave. I see, for instance, a chocolate covered macaroon, and I feel like I have to have it. But I don’t have to have it, and the sooner I make that choice the sooner the craving will subside. So when... Sun, 11 Dec 2016 20:50:51 EST Beck Refresh Day #12: Practice Hunger Tolerance Back to practicing Beck, and today's lesson is tolerating hunger by not eating between breakfast and dinner, in order to conquer any anxieties we may have about being hungry. The first time I did this exercise, I realized that I truly was afraid I would lose my cool and get irritable and angry with people when I was hungry (you know, that "hangry" feeling) and get fired or something. Two things: I am actually a grownup and can control my behavior, and the hunger I feel at any given time wil... Fri, 9 Dec 2016 08:30:49 EST Beck Refresh Rest Day Since yesrerday was my second day of business travel I didn't think it was a good idea to practice the lesson of the day, learning that hunger is not an emergency by skipping lunch. I had a lot going on, workwise. High pressure. And workwise it went well - the day was successful and I got kudos for my work. I was proud of myself. But I let the jitters get to me and gave into my cravings. Didn't take the turkey Tom box lunch (whatever that was!) And got the Italian instead. And then ate the... Thu, 8 Dec 2016 09:20:45 EST Beck Refresh Day #10: The Difference Between Hunger and Cravings Dr. Beck points out to us that knowing the difference between hunger, cravings and a simple desire to eat is essential. She's right, if we can't tell the difference you are likely to respond to signals from all 3 as hunger, which generally leads to overeating. Right now, my stomach is rumbling and I haven't eaten in 5 hours. This is definitely hunger. But later, after I've had lunch and the delicious cookies come out and my mouth starts watering? That would be a craving. I'm on work... Tue, 6 Dec 2016 11:40:30 EST Beck Refresh Day #9: Set a Realistic Goal Today Dr. Beck urges us to set a realistic goal, basically saying that we need to break the goal down to to 5 pound increments. Why? To prevent discouragement and to create opportunities to celebrate success. And also because we may have a total goal in mind, but we don't know whether that goal is achievable (whether or not we are willing to admit that). She suggests setting a goal of 5 pounds and rewarding yourself when that us achieved. <BR> <BR> I can see the sense in this, but I do ha... Mon, 5 Dec 2016 09:09:36 EST Beck Refresh day #9: Make an Exercise Plan I talked a little about this in my last bog. I am out of shape! The result of my wonderful long honeymoon, but still, out of shape! <BR> <BR> The benefits of exercise are well understood. As Dr. Beck says: <BR> <BR> Exercise helps me stick with my diet. She says it creates a feeling of efficacy, self confidence. I say if I ran for 45 minutes or worked hard in the gym, I’m not going to waste that work by thoughtlessly eating things I hadn’t planned to eat! <BR> <BR> Exercise might help co... Sun, 4 Dec 2016 08:48:47 EST Beck Refresh Day #8: Make Time and Energy This lesson was a particularly timely reminder, since the past two days have been particularly challenging for me to find the time to exercise and do the things I need to do. Yesterday was a very busy (and somewhat difficult) day of work. And today my husband asked me to help him with some things that took up the whole day. I am usually pretty good at making time for the things I need to do for myself and he understands this, so it’s not the norm. But it is a reminder that I need to pay atte... Sat, 3 Dec 2016 20:14:11 EST Beck Refresh Day #7: Arrange Your Environment Creating an environment that is free of temptation is today’s task and for me, it’s critical to losing weight. I am much better able to resist temptation at the grocery store than at home! So I don’t have any junk food around, usually. She also recommends using smaller plates, bowls and spoons and I guess that is less critical for me, since I am pretty careful about portion size and even though I have been doing this for years, I still weigh most of my food when I’m at home… it just leaves... Thu, 1 Dec 2016 21:25:49 EST Beck Refresh, Day #6: Find a Diet Coach Today, Dr. Beck tells me that I need to find a diet coach. For many reasons: to help me build confidence by reporting my positive achievements, to help problem-solving when things get tough, to remind me of my motivation when I get discouraged and to keep me accountable. Who wants to report that they've strayed from their plan? Better not to stray at all! In the past, I've had two wonderful coaches here on Spark and basically consider the Spark community - all of you! - as my support system... Wed, 30 Nov 2016 07:59:07 EST Beck Refresh, Day #5: Eat Slowly and Mindfully Eating slowly and mindfully helps with weight loss for two reasons. First, just like with sitting down to eat, it makes a meal or snack more psychologically satisfying. Second, because there's a lag between fullness and our bodies' ability to signal fullness, eating slowly allows the body time to sense fullness. For me, the practice of eating mindfully is just one part of slowing down and enjoying life. Rather than rushing through my days, internalizing others' stress and increasing my own... Tue, 29 Nov 2016 08:36:04 EST