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GAYNOR58's Photo GAYNOR58 SparkPoints: (2,094)
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1/25/12 2:21 P

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Really great, thanks so much! I've had a huge salad with some natural pasta and am about to have an apple and a yogurt.....on track again (a bit wobbly still maybe!!) :)



Gaynor


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JJSSPARK's Photo JJSSPARK SparkPoints: (41,286)
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1/25/12 1:27 P

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You definitely don't sound nuts...I think you've had a realization, that's all (and so many others have the same thing, but just don't share - they should). Take a step back and reboot, so to speak. I've done the same things over and over, overwhelming myself with goals I couldn't keep, but hoping I would be able to just jump out there and run a marathon, if you know what I mean. Just step back and take a deep breath and start fresh...

PS...just a note for you and anyone else who also stresses about "not" getting your goals accomplished. Sometimes we overstress, and a little hormone called cortisol kicks in (a defense mechanism I think). Anyway, I realized when I over-goaled myself that even though I was working out and eating tons of veggies, etc, etc, I was not losing weight...then I read about that wonderful little cortisol, which can slow your progress on weight loss (increased abdominal fat), then you stress more because you haven't lost weight, releasing more cortisol, and the vicious cycle is there...I've attached an article about it.

stress.about.com/od/stresshealth/a/c
or
tisol.htm


This should be a journey of fun, exciting new activities (I tried kayaking last year for the first time...and LOVED IT!!), energy, and healthy food, not one that gets us down or is our obsession (this was my big issue when I started). I still give in to potato chips once in a while, but not as often or as much. I still indulge in a soda now and then. I don't stress if I didn't get this in or did too much of that...it's the overall healthy effect we are looking for, and making it fun, enjoyable, and exciting!

Team Leader:
SPARK FLORIDA - CLEARWATER & DUNEDIN
HILLSBOROUGH/PINELLAS COUNTY GROUP
SP CLASS OF DECEMBER 25-31, 2011

Upcoming races:
Ride 4 the Animals (cycle) 03/15/14
Iron Girl 5k 04/13/14
Run for All Children 10k 05/10/14


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GAYNOR58's Photo GAYNOR58 SparkPoints: (2,094)
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1/25/12 1:09 P

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Hey everyone, thanks so much for all your advice, and it was really good to read that I'm not the only one struggling! I've only just signed back on line, I've been ooo since I wrote that message. I think I put too much pressure on myself and I am someone who builds up the motivation by reading loads of books/articles (in this case it was the Spark book) and then I just kind of fizzle out and the momentum drops....quite pitiful really! LOL! I suppose I was approaching it from the old diet angle and not the new "change your lifestyle' angle. I also set myself up for disappointment by joining the 5km group (I've done about 250m!!) and saying I'd do 3 walks a week and then pressing the button to say I was ready for stage 2 when I wasn't even ready for phase 1; a different type of let-down, when everything's rolling along without you. I suddenly realized I wasn't ready to start..that I should have given myself a good week first. I didn't do what the book said..:( I find that it's a difficult Psychological thing to deal with; having to have a crutch like that. If I don't have it, I can't seem to change my ways on my own, at least not for long). It is very difficult to keep things going that way. Do I sound nuts? Does anyone know what I mean?
Thanks for listening.
Gaynor



Gaynor


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JUDIGIRL52's Photo JUDIGIRL52 SparkPoints: (34,035)
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1/21/12 9:05 P

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I, too, make small goals along the way so that I have many small victories that lead to a larger victory. I make room for "failure" days and endeavor not to make one failure day a life of failure. "Every day is New Year's Day" I love those lyrics from a Carolyn Arends song. Every day I can brush myself off and step out in the new habits that I want to live out.

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Fitness requires perspiration. John Bingham

We can do more than we think we can because we have a God who is bigger than we think He is.

Judi



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BOOKIESGRL's Photo BOOKIESGRL SparkPoints: (758)
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1/20/12 4:12 P

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Hello Everyone, No you are not the only one having a hard time getting started and staying on track. Lord knows I have been having the hardest time. I just refuse to give up and keep trying. Now I am doing a lot better. I have trouble giving up sweet tea. So instead of drinking it all day I am now drinking it with meals. I figured hey that's a little better. Just keep trying NEVER give up. Just work at it one bite at a time!!!! Sometimes I feel like I wanna bite somebody! lol Just kidding. Just remember there are others going through the same things. There is always things that try to roadblock us. Good Luck you can get this just might take a minute.

Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: NOW!!

If it seems we are crazy it is to bring glory to God. 2 Corinthians 5:13 (NLV)


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JJSSPARK's Photo JJSSPARK SparkPoints: (41,286)
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1/20/12 3:53 P

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I'll tell you a way I worked on portion control, and it seemed to help get me on the right path. Do you have any of those kids plates that have the separations? I had some from when my step-kids were little, but I'm sure you could find them cheap on Walmart/Kmart/ or even a thrift store. Anyway, strange as it sounds, get one of those and separate your food. Use the big area on the plate for veggies (that most people put the meat on), and smaller areas for your meat and carbs. Although it's not measured portions, it does put your food into a different perspective than a big dinner plate.

Another tip: when you eat, go for your serving. If you feel you need more food, wait 20 minutes before going for 2nd's. It takes 20 minutes for our stomachs to register food (and fullness), which is why we scarf down food quickly and then feel so unbelievably full after a few minutes. If after 20 minutes you are still hungry, go for more veggies only, or grab a fruit (bananas seem to fill me up, so that is my choice).

Great on the exercise!! You'll be amazed once you get into the habit of exercise that if you miss even one session, you'll feel it in your body, and you'll miss it!

One day at a time is right, and small goals are the way to go. Overwhelming ourselves will only catch up to us and make us slide right down. Small steps make the climb to healthier living much easier to do!

Team Leader:
SPARK FLORIDA - CLEARWATER & DUNEDIN
HILLSBOROUGH/PINELLAS COUNTY GROUP
SP CLASS OF DECEMBER 25-31, 2011

Upcoming races:
Ride 4 the Animals (cycle) 03/15/14
Iron Girl 5k 04/13/14
Run for All Children 10k 05/10/14


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KARENLJ3's Photo KARENLJ3 SparkPoints: (223)
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1/20/12 3:13 P

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I know its been said but I like to work at small changes so that I dont overwhelm myself. I set a goal to work out 3 days a week for 30minutes. When I first did that I thought that sounded pretty wimpy but I don't love to exercise so I thought this was doable. This week I did 5. I think about only one meal at a time and try to control my portion sizes (this is a real problem for me). When I get that down I want to work on the content more. More fruits and veggies. And I do alot of self talk. Trying to undo all the terrible things I have said to myself over the years.

One day at a time. Good luck. You can do this.

Karen

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JJSSPARK's Photo JJSSPARK SparkPoints: (41,286)
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1/20/12 10:56 A

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In total agreement with CDRAGONT. I've been working on this for a long time, am a team leader of more than one team, and indulge on occasion. Something I've learned for myself is that I don't ever say I CAN'T have something, because then I crave it, then I overdo it. I've been through (and still go through) days when I don't want to exercise. I know I'll feel better, but I just don't want to. Sometimes I get up and do it anyway (feeling better, of course), sometimes I don't (and feel worse).

It's a matter of finding a balance where you take two steps forward, and only one step back (sound familiar?).

Team Leader:
SPARK FLORIDA - CLEARWATER & DUNEDIN
HILLSBOROUGH/PINELLAS COUNTY GROUP
SP CLASS OF DECEMBER 25-31, 2011

Upcoming races:
Ride 4 the Animals (cycle) 03/15/14
Iron Girl 5k 04/13/14
Run for All Children 10k 05/10/14


 current weight: 176.8 
 
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CDRAGONT's Photo CDRAGONT SparkPoints: (1,783)
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1/20/12 10:45 A

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Just because people look on track doesn't mean we don't slip up. I agree with the other posters, find one thing to focus on instead of everything at once and you'll make it. If it's the emotional eating getting you, perhaps work to identify when you're doing it and possibly do something else (read, do some busy work with your hands, brush your teeth, anything!). You'll make it!

JJSSPARK's Photo JJSSPARK SparkPoints: (41,286)
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1/20/12 9:35 A

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What's done is done...let it go.

Start today, fresh. Like FEELINGPHAT said, make one goal, not something enormous, something within your capabilities (drinking 8 glasses of water, walking 5 minutes a day, - just some examples).

An issue we all have probably had, you inclusive I would bet, is that when we "fall off" we figure what the heck, I already screwed up so what's the point. We get frustrated and grab that bag of cookies, chips, whatever.

This is the moment when we need to really say, "wiping the slate clean, trying again". Don't overwhelm yourself and don't beat yourself up. Change isn't always easy, and it does take practice and time (a habit takes two weeks to make).

So today, make one small healthy goal for yourself, and do it for two weeks. You'll find it gets easier. If, in a week, you feel you can add another one, go for it. If you want to wait the two weeks, do that too.

We crawled before we walked, and we took baby steps before we took big ones. YOU CAN DO THIS!!! Remember, it's lifestyle changes, not temporary ones. So take your time and enjoy the changes and the way your body reacts to them. Don't feel it's a chore (or you won't want to do it), but think of the change/goal as a positive step towards feeling better.

Team Leader:
SPARK FLORIDA - CLEARWATER & DUNEDIN
HILLSBOROUGH/PINELLAS COUNTY GROUP
SP CLASS OF DECEMBER 25-31, 2011

Upcoming races:
Ride 4 the Animals (cycle) 03/15/14
Iron Girl 5k 04/13/14
Run for All Children 10k 05/10/14


 current weight: 176.8 
 
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RICOCHETBEAR's Photo RICOCHETBEAR Posts: 2,819
1/20/12 9:33 A

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You are right feelingphat, make small goals and accomplish each one. I, personally, am having a rough time right now. Each day, my goal is just to get through it on track. I track everything, good and bad, on the nutrition tracker. I am not even worrying about exercise right now, just what I am eating. I am an emotional eater, so this is important to me at this time.

That is my priority. Find your priority and try to stick with it, as a goal each day.

Leader of TOPS group BC5274

You have not failed until you quit trying~quote by Albert Einstein



FEELINGPHAT Posts: 223
1/20/12 8:34 A

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When this happens to me, I just make one goal and start with that. When I feel I mastered something, I add another . Some days I feel like I cant' do it all at once!!

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GAYNOR58's Photo GAYNOR58 SparkPoints: (2,094)
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1/20/12 6:59 A

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Has anyone else been having problems?? You all sound so on the ball! I've ignored all good sense and pigged out on things that I shouldn't be thinking about anymore - certainly not in that quantity!, I've not bothered weighing myself - there's no point, I have done 2 walks since I started and I haven't posted for about 10 days.. Help!! I feel I'm slipping away. I don't want to. What do I do?? Read Spark again?! Any ideas gratefully received!



Gaynor


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