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ABC's of Maintenance: G is for gratitude

Tuesday, October 25, 2011

I took yesterday afternoon off work to make up for the overnight stints over the weekend. It was a a gorgeous day, so I took a long walk around the lake in the Autumn sunshine. I ended up covering a part of the long track from Sunday's Making Strides walk... observing the trampled down grass past the golf course, and in my mind envisioning the sea of pink striding the other way on another really nice day.

I was contemplating my "G" words... generous, giving, God loving a gracious giver, not gruding... and of course giving from a sense of abundance... all of which come down to starting out with a grateful heart! What better or more timely G for the season of Thanksgiving than gratitude.

But what does gratitude have to do with maintaining healthy habits? After all, I'm here, in the promised land of maitenance, and I worked for it, right? Hang on a minute there, super-ego! Much leg-work was involved, true, but what about the gifts received along the way?

The first gift of motivation? How about a little appreciation / gratitude for that?

The friends who supported your efforts, and wrote or said encouraging words just when they were needed? Ditto.

The availability of healthy choices and the freedom to make them? You bet!

The fact that my body can still respond, despite years of ill treatment, by becoming healthier? Absolutely.

I could go on and on, but an attitude of gratitude keeps it green, makes me aware of how fragile and precious it is to be in my goal range. It preserves the knowledge that I am here through a measure of grace... some legwork, yes, but the grace and gift of the desire and the ability to do it. I think I "get" the athletes who thank God when they win a big game or catch a key pass. So much can "go wrong"... there are many dropped passes in practice before the big one is caught in the game!

So today, my G is gratitude. And as part of that, specific gratitude for SparkPeople
emoticon, for the various programs and books I've learned from, and for all the wonderful Spark Friends I've made along the way.

Life's indeed good. Spark on! emoticon

  
  Member Comments About This Blog Post:

ANDI571 10/25/2011 11:01PM

    I like that......

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KARIDIAN1 10/25/2011 8:29PM

    Vitamin G-you sure pegged it!

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DEBRA0818 10/25/2011 4:08PM

    Love the Vitamin G -- try to take a mega dose of it every day!

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LOVE_2_LAUGH 10/25/2011 10:39AM

    Gratitude vs. grumbling. I think I need to do more of the former and less of the latter. It's so easy to become fixated on all the self-imposed rules and sacrifices. Yet you make an excellent point and remind me of all the things I need to be grateful for. In spite of myself.

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_LINDA 10/25/2011 9:39AM

    Kaligirl's wonderful blogs first introduced me to the concept of an attitude of gratitude and I have nothing but gratitude for Sparkpeople and all the wonderful people I have met on here!! The Spark flames burns brightly!
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CIRANDELLA 10/25/2011 9:28AM

    Vitamin G is a wonderfully nourishing thing, isn't it? I'm with you on gratitude for having my body respond to better exercise and eating despite years of ill treatment! It's amazing that this could be, but happily, it often is! I'm grateful to have met you here on SP, Barb :) - Susan emoticon

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WATERMELLEN 10/25/2011 8:13AM

    An attitue of gratitude -- sounds so cheesy, is so essential! A lot of overeating can be eating to "fill the void" -- to make up for what wasn't given, and therefore is "justified". If I feel I've been given in abundance and choose to feel grateful for that, I'm so much less likely to overeat.

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SUNNY332 10/25/2011 8:07AM

    At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.
Albert Schweitzer

I am also very thankful for Sparkpeople and the wonderful Sparkies I have met on my journey.

Hugs, Sunny

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BUGGYS 10/25/2011 7:54AM

    I am grateful for so many things and for that I feel blessed, especially for my friends here on SP who support me in everything I do...this journey would be impossible without them! emoticon emoticon

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DEBRITA01 10/25/2011 7:43AM

    emoticonI love Spark People, too and am grateful for the impact they've had on my journey. Keep Sparking....Life IS good! emoticon

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ABC's of Maintenance: F is for fun!

Monday, October 24, 2011

Remember back when initiative was strong and you were envisioning life at your goal weight? See chapter one of goal-setting. I'll bet there were at least a few "fun" things in your vision: did you see yourself playing with your grandchildren? Mine included such oddities as getting on ice skates and on a horse. Some of you may have dancing or swimming, a specific sport like playing that family football game on Thanksgiving? Golfing with the gang?

The important point is that once you get to maintenance, remember to still have fun. Remember to revel in it! It's part of why we established healthy habits to begin with! Because we wanted to LIVE, to be alive and aware and be able.

What do you LIKE to do, just for you? Give yourself the gift of making a few of these things priorities or rewards in maintenance, too! Like to paint? Draw? Write? Read novels? They don't have to be active things to be effective rewards.

Is there anything you have long wanted to LEARN? To play an instrument? To build something? Sew? Crochet? Cook? What better time than in maintenance! You've worked hard to do this... you've had some success... take advantage of that criss-cross effect.

Having fun doesn't mean giving up the healthy habits, it just means letting yourself enjoy and develop in ways that are attractive to you, personally. To be the natural and authentic YOU.

That's what makes Life good. Spark on! emoticon
(The sister waving is our breast cancer survivor, beside her, our youngest sis... I'm hiding behind the camera.)

  
  Member Comments About This Blog Post:

_LINDA 10/25/2011 12:54AM

    For me, my exercise is my fun, I just love it. That is why I always advise people to choose a workout they can actually enjoy -I think several buddies will be trying Zumba some time in the future and they won't ever look at exercise in the same way again ;) I haven't given up on bowling yet, still too crunchy bending over, but look out when everything gets fixed up!

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KARIDIAN1 10/24/2011 9:21PM

    Having fun is something everyone needs to do!.

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ANDI571 10/24/2011 8:28PM

    Fun is such an important tool in life and weight loss. While on vacation we were walking the beach in our shorts and sweatshirts. It started to rain and we just kept on walking. Our clothes were soaking wet, so I ran out into the ocean. We had so much fun. Maybe that's the reason I only gained a pound over vacation.

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DEBRITA01 10/24/2011 8:01PM

    emoticonHere's to having a little bit of fun each and every day!

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BUGGYS 10/24/2011 7:22PM

    BRAVO, Barb!!!

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LOVE_2_LAUGH 10/24/2011 4:58PM

    Great food for thought. Thanks for the little "lift."

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HOT4FITNESS 10/24/2011 4:12PM

    Hmmm.. Not sure I would want to ice skate while on a horse, but I have done some odd things in my time. LOL. If we can make fitness fun then we will concur and maintain. Thanks for sharing

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DEBRA0818 10/24/2011 11:03AM

    You're right and that's that!

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LJCANNON 10/24/2011 10:25AM

    Having FUN is Definitely an important part of any Successful Journey!!
emoticonThanks for the reminder!!!

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SUSIEMT 10/24/2011 9:33AM

    WooHoo! Good for you and all our Spark Friends! Good reminder have fun out there today!

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CATHOLICCORGI 10/24/2011 9:04AM

    Thank you for the reminder!
I am not at my goal...yet! But I need to remember it is a journey and to enjoy it ALL along the way!
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SUNNY332 10/24/2011 8:43AM

    Facts are Facts - you are FABULOUS in every aspect of the word. You are FANTASTIC and I hope you heard the FANFARE playing for you as you crossed the FINISH line yesterday.

and in case you didn't know, I am one of your biggest FANS!

Hugs, Sunny

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MEDDYPEDDY 10/24/2011 8:18AM

    You are so right - if I ever get there emoticon I will remember your wisdom...

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KALIGIRL 10/24/2011 8:17AM

    Were you @ Holmes yesterday? I helped 'man' the registration desk and was amazed @ the turnout - couldn't have been a better day for a fun and fruitful walk!

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ABC's of Maintenance: E is for evidence

Sunday, October 23, 2011

Evidence: it's what we look for in figuring out "what happened". Investigators of everything from program bugs (that's my personal experience) to crimes and disdemeanors look at physical clues and interview people who might have memories... they accumulate documents, including program logs and outputs (me), photographic evidence from security cameras, eyewitness testimony, etc.

What does "evidence" have to do with weight loss and maintenance? LOTS! What is the single most referenced tool people point to when they are explaining their success? TRACKING! Tracking is a vital piece of evidence in determining why and how we got the outcome we did.

In maintenance, when we stop tracking, it is analogous to turning off the program traces or the security cameras. We start relying on the eyewitness testimony as to "what happened" when we seek to explain our results.

It has been shown that eyewitness testimony is unreliable... how many of us "remember" those licks and samples we took when cooking? That snagged bit of chocolate we took on the way past the office candy dish? If we keep on tracking, we have our evidence if something starts to slip. We can clearly see what needs adjusting.

So, in my toolbox of the ABC's of maintenance is the continuing collection of evidence: of my success, in the monthly snapshots, of my following (or not) the plan in logging my food and exercise, and in a record of daily weights. Evidence to show not just THAT it's working, but WHAT is working (or not).

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  Member Comments About This Blog Post:

ANDI571 10/24/2011 8:29PM

    Whenever I quit tracking, everything goes UP, if you know what I mean.

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HBCOPELAND 10/24/2011 11:15AM

    Tracking is a great way to keep moving forward. I often forget to track on the weekends and find I am lax in how I eat then. I am going to work on the tracking on the weekend too!!!


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KARIDIAN1 10/23/2011 9:17PM

    Tracking is the key!

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KARIDIAN1 10/23/2011 9:17PM

    Tracking is the key!

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WATERMELLEN 10/23/2011 8:47PM

    Tracking is Essential -- no Excuses!!

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MOBYCARP 10/23/2011 5:48PM

    A timely blog. Right now I'm looking at my accumulated evidence, and concluding I need to make an adjustment. It's comforting that the pieces of evidence I'm looking at are pretty much the same things you list.

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_LINDA 10/23/2011 5:01PM

    Tracking both my food and fitness has kept me on the staright and narrow. I will have no excuses if I gain any weight back, and so far, after 36 months, I haven't. The evidence is there. Tracking works, but only if you are using it accurately and as intended..
E for another excellent letter choice!

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LJCANNON 10/23/2011 3:32PM

    Documentation is such a Big Part of a Nurse's Life. If you don't Document it, it didn't happen.
The Food Tracker is the most important Tool I think, but the Fitness Tracker must be right up there in the Top Five.
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DEBRA0818 10/23/2011 11:41AM

    I can see such a huge relationship between my daily intake (and calories burned) and the results on the scale and the tape measure, that I'm convinced it is a habit worth keeping for a lifetime (tedious as it is sometimes).

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LOVE_2_LAUGH 10/23/2011 11:18AM

    Tracking is essential. It's so easy to just "forget" the little tastes and licks.

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DEBRITA01 10/23/2011 9:28AM

    I have been lax lately with tracking...not wanting to see the evidence of my actions, I guess. Thanks for the reminder about how important it is to our success!

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SUNNY332 10/23/2011 8:32AM

    In Nursing, we did "evidence based charting" on our patients.

I was never a big fan of the food tracker but have learned to use it. I do think it is now better than ever. I even have the tracker on my AOL home page so it is more convienent.

Take care and have a EFFECTIVE day.

Sunny

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ABC's of Maintenance: D is for distance

Saturday, October 22, 2011

Many of us talk about what we're doing with SparkPeople as being on a journey. This lends itself to the metaphor of distance: where we started, where we are now, how "far" we have come.

Some of us have walking, running, biking, or swimming programs going as part of our healthy initiatives... this lends itself to the literal concept of distance. How many miles or kilometers did you cover today? This week? This year? You are accumulating a distance in more than a metaphorical way.

But the concept of distance came to me yesterday in a trip to the grocery store. As I walked through the aisle of Halloween candy (yes, I walked through the valley of the shadow...) I avoided putting any into the cart. emoticon That little demon voice wanted to tell me if I didn't buy it today, the "good" kind would be all gone by the time the holiday got here! And believe me, this lady is going to have her little treat that day, and the "good stuff", not something I don't like that doesn't satisfy!

But I have learned that if I keep my "distance" from the danger foods, control it at the grocery store, rather than having to face an abundance of temptation being in my cupboards, I am far better off.

One of the secrets of maintenance is not to *never* have a treat... it is to keep my distance to the point where choosing to have one is in fact a conscious decision, not an automatic response. Studies have shown that "out of sight, out of mind" applies to treats: if the candy sits on the desk, you're more likely to snag a piece. If it's in some distant drawer, not so much.

So, the "good" treats, and even the ones I'm not that crazy about... are being kept at a distance until the day I will distribute them!

Life's good... Spark On! emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

MSLZZY 10/23/2011 11:18PM

    Very wise idea-out of sight, out of mind and out of house!

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_LINDA 10/23/2011 1:56AM

    There is one easy way to avoid temptation -don't buy any snacks until Halloween day. That way, they aren't around all week to snack on and also you might catch them on sale as they start to clear them out. I am lucky now -no temptations because I live in an apartment, but also I do miss seeing the cute kids in their costumes. Sometimes they will arrange for a school group to stop by our building and the ladies do hand out treats at the door. But this is a mostly senior neighborhood so we mostly get the resident's own grand children only lol.
I have been fairly good about not over indulging in treats. It takes me a lot longer to go through a bag of chips then it used to. If I start over indulging, I simply do not buy them for a while, as I had to do with my dark chocolate. Then when whatever little trigger caused the binging is over, I feel I can buy them again. I am in this healthy lifestyle for the distance as the majority of what I eat is very nutritious.
Here is to rocking this marathon of life!
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ANDI571 10/22/2011 6:59PM

    I understand the "distance". I have my candy bought and I thought about opening the bags and putting them into a bowl. I decided that would be a bad idea and just decided to open them on Halloween.

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MOBYCARP 10/22/2011 11:03AM

    I get very few trick or treaters on a typical Halloween. My current strategy is to hand out Dum Dum Pops, which are something I have on hand for my own controlled consumption.

I do keep looking at the Milk Duds as well as the Skittles & Starburst Halloween packs as I walk past them in the store, but so far those have stayed safely in the store. Keep them at a distance. Yeah, that's the ticket.

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DEBRITA01 10/22/2011 9:58AM

    Good strategy for keeping temptation at a distance. I bought all the candy that I don't care for (and some Halloween pretzels) so I don't feel tempted. I WILL have a candy or two on Halloween though...my neighbors always give out my favorite, Reese's, so I'm glad they share! emoticon

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SUNNY332 10/22/2011 9:45AM

    D is also for "diligence" and I am "diligently" attending to my program. It is progress not perfection.

I may be "delinquent" one day but will be back and "determined" the next. It is a roller coaster of "D's" on some days.

Take care and have a daring" weekend - dare to do something fun as you go the "distance" and you give your "dreams" wings.

Hugs, Sunny

Comment edited on: 10/22/2011 9:53:16 AM

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KASEYCOFF 10/22/2011 9:36AM

    I used to buy 5 or 6 dozen 'kiddie toothbrushes' from my dentist each fall - the bulk price made them no more expensive than candy. Don't think the kids much appreciated the treat when they came to my door, but the parents liked it, lol...

And you're so right re temptation. If it's not to hand, I won't get carried away.
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WATERMELLEN 10/22/2011 9:11AM

    Cannot buy small bags of chips: cannot! I will eat them alllllll!!

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FCARMICH 10/22/2011 8:48AM

  For Halloween I give money -- pennies and nickels -- the little kids love the jingle of coins, and 10 or 15 cents is less than most treats anyway (and I can use the leftovers!)

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DEBRA0818 10/22/2011 8:47AM

    Good point about not having an abundance of treats in the house! The only kind I allow right now are the ones I'm not interested in so much, and I've vowed to buy something for Halloween that I don't care for at all (but will nevertheless excite the kids). I think this is part of planning to succeed!

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DOGSRFIT 10/22/2011 8:23AM

    Great points. If it's there it's probably going in the mouth, at least we know these things about ourselves. emoticon

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FITFABJENN 10/22/2011 8:23AM

    So true in every respect. Your blogs continue to enlighten and inspire me. Thanks!

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46SHADOW 10/22/2011 8:04AM

    So true! i always think I have more self control than I do!

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ABC's of Maintenance: C is for creativity

Friday, October 21, 2011

Once one has entered what we used to think of as "the promised land", i.e. maintenance, things change, and yet, they don't.

What changes is that we no longer see the steady reduction of the readout on the scale. We stop dropping dress or jeans sizes. We have reached the body size that we yearned and worked for.

What stays the same is that to maintain our healthy levels, we have to keep doing a lot of what we did during the losing phase. We have to manage our portion sizes. We have to keep active. And without the kick of the reward? It's hard to keep motivated to keep doing what we did, some of us for long months or even years!

Here's where creativity comes in! Not that it wasn't needed during long loss months or plateaus! But maintenance is the chore of a lifetime, not a day or a week. The pre-canned formula, the same breakfast lunch and dinner and snack, the same exercise routine over that kind of span can get boring.



The creativity that helped us past challenges on the way to goal can help us stay here long-term: planning a work-out change-up from the gym, for example (anybody for a training program to pass the Army Physical Fitness test? Turning your kitten into a weight? Aerobic grocery loading?). Giving ourselves rewards, particularly activity rewards (ride a horse?). Positive self-talk in new and different ways (blog an alphapet once a year?) Linking up with spark friends in real life for some active event (a half marathon?). All of these have been creative / different things I've tried in the year of maintenance. Your creativity may drive you in different ways... but however you exercise it (trying new healthy recipes?)... give yourself credit and accept the joy!

Now it's time to exercise creativity again, and plot out the next year of "things I want to do". Y'all have heard me mention a triathlon in the next year. emoticon emoticon emoticon To make that happen, it's on my list to re-join a gym that has a pool. On the way to that tri, I might have some other fun things on the list... biking to picnics seems like a far-away goal right now, with the chill temperatures, but Spring *will* come again. Envision... and work for it!

Whether maintaining or still working toward getting to maintaining, let's brush off those creative genes and have a blast! Maintaining can be FUN, if we apply a little creativity!

Life's good... Spark on!

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  Member Comments About This Blog Post:

4A-HEALTHY-BMI 11/3/2011 3:06PM

    I love your creative choice for weight lifting, there. lolol

12 lbs of soft, fluffiness.
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MSLZZY 10/23/2011 11:08PM

    emoticon emoticon emoticon

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DEBRA0818 10/22/2011 8:50AM

    Is it too much to hope for that being my right weight will be its own continuing reward? It sure feels like that now but I can tell from what you've been saying the last few months that the reality may be very different. One advantage must be that at a smaller size you're able to do things more easily and therefore strive in many different directions that may have been closed to you previously. In any case, great job on keeping the home motivation fires burning!

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FCARMICH 10/22/2011 8:49AM

  Yes!

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MEDDYPEDDY 10/22/2011 1:40AM

    I wish I was there to take on that challenge...you are absolutely right and thank you for writing!

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DEBRITA01 10/21/2011 12:10PM

    Although I am not in the maintenance phase, I am enjoying and relating to your blogs. You are so right about Creativity. As a person who tends to get bored with the same-old, creativity is key in keeping myself moving in the right direction.

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BUGGYS 10/21/2011 10:46AM

    I have been very creative in the past year...but not as great as you! I have also seen a lot of "C"hanges as well! Thanks, Barb!

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ANDI571 10/21/2011 10:42AM

    I agree fully. I guess I have been doing some creativity and not realizing it. I joined the Trick or Treat Trot 5K. I have never done that before.

I have never thought about maintenance in this way. At this point, even if I get to my personal goal weight, I won't drop another size. I wonder if that is the reason I am stuck where I am at. The thrill is gone. Something to ponder.

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SUNNY332 10/21/2011 10:27AM

    Necessity is the Mother of Invention and creativity gets the job done!

Way to go - great post!

Sunny

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_LINDA 10/21/2011 8:54AM

    Isn't that the truth? Changing your exercise routine once in a while to shake things up is a must! After being used to doing workout DVD's in my home for years, it was a real thrill and lots of fun to discover live workout classes! Was a real bonus being told about the free liesure card for a low income person like me. Weather should never be an excuse for not exercising. A spin class would be a good substitute for outdoor biking, an indoor pool keeps you from being sunburned, and a professional sprung floor track would keep the joints happy during the running (I love the field house's track -like walking on a cushion)
I have experienced what Ellen said -people can't beleive I was ever obesea dn certainly not that I weighed close to 200 lbs!! I am 119 on maintenance and it certainly is more of a challenge to keep motivated, but with Spark and my Spark friends, it sure is easier then when I was on my own before..
Enjoy your new adventures!!

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KALIGIRL 10/21/2011 8:33AM

    Here's to your creativity and my commitment!
Have to pull my health club comparisons out following the pool search, so may be joining you sooner than you thought!

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KATHRYNLP 10/21/2011 8:17AM

    emoticon

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CIRANDELLA 10/21/2011 8:13AM

    Well said, Barb! And I find your own creativity pretty inspiring!

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WATERMELLEN 10/21/2011 7:51AM

    Not a "kettlebell" but a "cat-L-bell"? You are looking terrific! I really appreciate your alphabet exploring the challenges of maintenance, and in particular creating the internal rewards that replace the external recognition as we were visibly shrinking. When we've maintained for awhile, lots of people never knew us "before" and assume it's easy and natural to be slim: and nooooooooooo, it's not!!

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