Keeping Up With Exercise: Beck Day 39
Not a problem.
I'm at 249 minutes of cardio this week already conservatively estimated from cross country skiing and gym sessions on the elliptical (plus two vigorous ST workouts).
I'm a life-long exerciser, going well back to my ... Read more
Dealing With a Plateau: Beck Day 38
I am sitting at 149.5 -- a "short" plateau -- and cannot seem to make the scales move downwards.
Beck says that expecting the scales "should" go down steadily, week after week, is bound to lead to disappointment. "It is more realistic" to ... Read more
Reduce Stress: Beck Day 37
Once again, Beck gives us a real cognitive workout, synthesizing previous steps in her program.
People overeat because they are stressed: therefore, reducing stress is an essential element of weight loss and weight loss maintenance.
Ho... Read more
Believe in Yourself: Beck Day 36
Official weigh in day: and it's 149.5.
Oh, well. Middle number still a 4.
Yesterday was the very best cross country ski weather this winter -- fresh sparkly snow, perfect temperature (-2C) and glorious sunshine with deep morning g... Read more
Preparing to Weigh In Again: Beck Day 35
OK. I am not good at this. Weighed myself this morning after an IMMACULATE day of eating and exercise yesterday and: up 1 pound. To 149.5 Duly tracked. WAHHHHHHHH!
I do know, I do believe, that weight fluctuates. And said so, when I b... Read more
Solve Problems: Beck Day 34
I'm wondering how many Beck devotees skip or blip over this lesson? Because: as a cognitive psychology technique, this "solve problems" lesson is rigorous, daunting and intellectually demanding -- if a person were to carry it out conscientio... Read more
Soothing Emotions Without Food: Beck Day 33
If Beck's musings on drinking and travel were perhaps not so immediately useful to me, this chapter has huge resonance.
Like most people who've been around as long as I have (!) there have been many emotional challenges in my life and for m... Read more
Travels with Aunt Judith: Beck Day 32
Beck asks us to anticipate how we'll deal with the Beck program while on the road.
I've kept off an 80 pound weight loss for almost a decade (with a few small blips here and there) so I've travelled quite a bit during that period of time.
... Read more
Deciding about Drinking: Beck Day 31
Not a big deal for me: nice to know there is one aspect of weight maintenance which isn't troublesome!
Beck advises that we consider carefully whether the calories in alcoholic beverages are "worth the price" -- given that those calories wi... Read more
Staying in Control While Eating Out: Beck Day 30
In the workbook, Beck calls this chapter "eating out with ease" whereas the book uses the "staying in control" title. In both places she offers plenty of useful tips applicable to a certain type of "eating out" -- that is, eating in restauran... Read more
Weigh In, Saying No to Food Pushers: Beck Day 29
Wah. Wah. WAAAAAAAAAAHHHHHHH11
Oh, well. Oh, well. Oh, well.
I'm over it now. Up a pound from last week, just like Beck told me was possible. With the exception of eating those roasted veggies standing up ... Read more
Prepare for Another Weigh-In: Beck Day 28
I've got computer problems -- a massive virus on my laptop which means I'll have to take it to computer tech guy, have it wiped clean and all programs re-loaded. So I'm borrowing computers at home and may not get as much Spark time as I'd like.... Read more
The Seven Questions Response to Sabotaging Thoughts: Beck Day 27
This is quite the mental work out!!
First, I am to identify my most frequent "sabotaging thoughts". OK, by far it's the persistent thought that Beck takes way too much time in a way which is inelegant, narcissistic, obsessive. I don't wan... Read more
More Reflection, Anticipating Seven Questions: Beck Day 26.5
Yesterday was a looooooong day -- got to bed late after my meeting, did not get to the gym this morning (but have made it three times this week).
I'd been highly successful at anticipating the foods which would be available at the dinner ... Read more
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Recognizing Thinking Mistakes: Beck Day 26
This is kinda fun and reminds me of a previous existence when I studied and taught logic! Plus: the "cognitive" dimension is (ahem) intellectually appealing . . . Beck is training the brain, for sure.
So: all of us make predictable errors ... Read more