Goals: Review September, Set October
Saturday, October 06, 2018
I am doing this goal-setting thing, because in the past, it has worked. It gives me a chance to set a course and then look at the data and see what’s working and make adjustments as needed. So here we go with an assessment of September goals and setting October goals (which clearly falls into the better late than never category!)
In terms of weight, I was sure that at best, I maintained. Not so! From September 1 to October 1, I actually lost 2 pounds! Yay me! So with my first piece of data, I know something is working.
Here are my September goals, as written, followed by my assessment of each.
1. Planning and Consumption: I will plan my consumption daily, keeping my caloric intake at or under 1450 calories per day. If I exercise consistently, this should be enough to create a calorie deficit sufficient to lose weight. EDIT: I decided to allow myself 1650 calories per day during my week of vacation in Maine.
Assessment: I planned my meals and snacks 23 out of 20 days. Most of the days I missed planning were on vacation, which is probably one reason I didn’t stick too well to my plan that week. I had put together a vacation strategy when reading the Beck Blue and I think it helped, though. Over the course of the month, I only stayed within my calorie range 11 out of 30 days. Wow, it’s amazing that I lost even 2 pounds! But looking back at my calories day by day, I see that there were a number of days that I was only over by a little, even on vacation. And a quick note, I essentially raised the limit to 1550 calories per day. I think the consumption piece if this goal is a really high bar but I know that without consistency, I won’t lose weight.
2. Exercise: I will exercise at least 5 days a week, stretching daily. These five days will include two sessions each of strength training and yoga. I am still having some neck pain, so I will adjust my exercise to avoid making it worse. Meaning I don’t have to run 5 miles to call it exercise; walking is fine. Yoga and stretching help a lot, and make it easier for me to exercise regularly and prevent pain.
Assessment: it looks like I exercised 17 out of 30 days, rather than the 20 I was aiming for. Most of the days I didn’t formally exercise were on vacation. I am ok with that, and I am really excited about the fact that I now have a trainer for ST and she is helping me work out without hurting my back, neck and shoulder, which have all been problematic over the past few years. Yoga once a week has happened – yay me! And is definitely helping. More cardio is needed, I think, but overall, more of a success than I would have thought. I am sure that contributed to the 2 pound loss.
3. Check in on Spark daily: yep.
Assessment: I checked in on Spark 29 out of 30 days. Yay! I tracked and planned but I think what helped even more was that I checked in on many days on the Beck daily check in thread and got support from Rachel, Christi, Kriszta, COMEBACKKID, Susan, Trina and Brad. Thanks to each of you and everyone else who has given me support during a very challenging month.
4. Read Beck blue book with the Beck Spark team: Some members of the team are reading the Beck Diet Trap book together, and discussing on a team thread. The book is devoted to discussing the traps that waylay us when we are progressing so it seems appropriate for me right now since I am starting to get off track and I want to find better ways to keep moving forward.
Assessment: I read most of the book, but not in an organized way. I focused on the vacation trap strategy and created one for myself. And even though I didn’t stick to it perfectly, I believe it helped me rein in my cravings and sabotaging thoughts.
1. PLANNING AND CONSUMPTION: I will plan and track my calories every day, aiming to keep my calories below 1450 5 days a week, allowing a little more (1550) on weekends. I want to build consistency, which didn’t happen last month. My hope is that setting reasonable, achievable goals will allow me to be more consistent. A part of this is making sure that weekday dinners are planned and/or prepared in advance, so I’m able to come home and have dinner on the table in 20 minutes or so. That piece is key to my success.
2. EXERCISE: I did well enough last month that I want to up the stakes a little bit. I will continue to work out with my trainer twice a week (see exception below) and do yoga once a week. My goal is to do cardio 3 times a week in some form. Even it is a 20 -30 minute walk, rather than the 3-4 mile run/walk that I’d rather be doing. The idea here is to not let the perfect be the enemy of the good! Another goal is to stretch every single day; it helps with the neck pain as well as overall flexibility.
3. DEAL SUCCESSFULLY WITH WORK TRAVEL: I have to travel twice this month for work, once for 2 days, the other time for 4 days. In the past, this has often been a huge downfall because I get stressed out and start to feel like I deserve to splurge because everyone else is, or I'm tired or working too hard or need comfort. This time, I want to be able to stick to my plan, eat healthy food and not give in to all of the temptations I KNOW will confront me. To do that, I will continue to read my Beck advantages and response cards, plan healthy snacks, remind myself to make healthy choices at meals and be sure to build in time for meditation and exercise. I’m always so much better when I’ve exercised, because I don’t want to waste the calories I burned by eating crap. That’s why I was so annoyed with myself when I ate 5 cookies yesterday – it completely negated the work I put in at 5:45 that morning!
4. BECK TREK: I’m reading the Beck Pink book again with the Beck team, going through day by day, which will take us to the middle of November (good timing - we'll be tuned up and ready for the holidays!). KRISZTA is leading this read – many thanks to her for putting so much time and effort into this project. Going through this book again reminds me that if I practice consistency in using the skills laid out in the book, I will be able to achieve my goals. It also reminds me that it’s ok if I am not perfect, as long as I keep trying.
So that’s it. If I can do these things, I will achieve my goal of being fit and healthy. Weight loss will happen too.