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Mental toughness training - Day 3 homework

Tuesday, March 27, 2012

Everybody's favorite topic - handling cravings! I have actually thought through a lot of these things before, but it never hurts to take another look.

DAY 3 QUESTIONS / ACTION STEPS
1. Do you have a strategy to handle cravings?

For the next 90 days, my strategy is to reason my way past cravings. Self-talk is powerful.

2. What three emotional states of mind make you most vulnerable to cheating?

Anxiety, particularly over things I cannot *do* something about. Deadlines and pressure at work, when things are not going well, particularly in "wait" periods.

Boredom at home on the weekend, particularly if I am waiting on a phone call, conserving energy for some promised activity/outing or over tired.

Procrastination moods: the anxious "I don't wannas." Yep, the childish, powerless emotions are my worst.

3. Are you using positive self-talk to interrupt old patterns of thought?

Oh, yes. I'm worth this! My Spark buddies know I use these blogs to get myself pumped. Interesting that Steve Siebold does what he does to keep HIMSELF motivated. Funny how helping ourselves and helping others goes hand in hand, huh?

Life's good, people. Spark on! emoticon

  
  Member Comments About This Blog Post:

_LINDA 3/28/2012 12:24AM

    I suspect you have the mental toughness needed to rock your way through the challenge. You are a thinker, and that is what is needed to stop the mindless eating. To talk yourself down from it.
Go Barb!

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KALIGIRL 3/27/2012 8:58AM

    Here's to helping all!

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MSLZZY 3/27/2012 7:27AM

    emoticonAgain, you gave me lots to think about.
HUGS!

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BUGGYS 3/27/2012 7:18AM

    This blog is just what I needed today...although my sweet cravings aren't as strong as they used to be, they still creep up from time to time and I have learned to quickly grab a piece of gum or drink a big glass of water to squash them...if that doesn't work, I will have a small "taste" of the thing I'm craving...I don't need the entire bag anymore!

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BD3269PM 3/27/2012 7:10AM

    Great suggestions to keep ourselves self motivated. I love helping others too with this, it reminds me every time I say something positive about healthy living and Spark, that this is a life journey and we can do it together emoticon

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LEANJEAN6 3/27/2012 6:43AM

    Good for you to figure out the craving thing--- You have done so well Barb-I'm sure you will stay on top of this too---It's a lot of ""mind over matter""---- Lynda

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Mental toughness training - Day 2 homework

Monday, March 26, 2012

Wow! This one is a heavy hitter - commitment to 100% compliance for 90 days. For a maintainer? Well, yes!

Day 2 questions/answers
1. Are you fully committed to 100% compliance on your diet for the first 90 days? (You better answer yes!)

Yes. 90 days. 100% compliance. Even though I'm already at maintenance, I am still toward the top of my range. This is not about weight loss, it's about self-discipline and being mentally tough.

* Of course, fellow Sparkers, I'd best figure out what I'm being 100% compliant TO! And I hereby disclose my definition of the commitment to myself -

A. No "binges". Small splurges OK, as long as I eat at a small deficit in calories compared to what my Body Media Fit tells me I'm using.
B. Track everything, even the non-fat creamers and sugar substitutes in the coffee.
C. No more than one pack of sugar free gum in a day.

2. Habits start out as cobwebs and turn into cables. Can you see how strong your new eating and exercise habits will be in 90 days?

Yes.

* Although, Spark friends, I am going to have to pay careful attention to the rebel in me, that she doesn't start "saving up" a bunch of indulgences for when the 90 days is up! Non food rewards will continue to be vital to me.

3. Are you mentally prepared to confront people and situations that threaten to interfere with your diet?

Oh, no sweat. I've worked too hard to get where I am to get derailed back to where I've been!

Ready? Set? Let's get mentally tough about maintenance! emoticon

  
  Member Comments About This Blog Post:

COMETER 3/26/2012 10:34PM

    Wow--I'm impressed and thinking hard about whether I could make a similar commitment, and what it would mean.

THANKS for that.

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SUE_2U 3/26/2012 10:12PM

    I was just reading about how sugar free gum really helps the digestion and all. I probably should start chewing.
You got it! emoticon

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KARIDIAN1 3/26/2012 8:47PM

    Great goals and commitment.

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_LINDA 3/26/2012 2:36PM

    Wow! That is a powerful commitment! I am not sure sure I could adhere to it! You have my admiration!!
All the best with it!!
Go Barb, GO!!
emoticon emoticon emoticon emoticon emoticon

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SUNNY332 3/26/2012 1:52PM

    I went to the website and after listening to day 1, I was hooked. I am excited about the coaching and my own resolve to 100% committment. I can do this and we can do this together.

Thanks for "hooking" me up.

Sunny





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1CRAZYDOG 3/26/2012 10:27AM

    FABULOUS blog! As a maintainer myself (1 yr, 2 mths and counting!) these rules are essential! Thanks. Great reminder.

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LOVE_2_LAUGH 3/26/2012 10:06AM

    It appears that you are "all in," Barb. Way to go! Have a great day.

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CONCHA77 3/26/2012 8:37AM

    Good for you on taking on a new challenge. You are really a inspiration to me and others.
And, of course, emoticon!!! Hugs and Health.

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MSLZZY 3/26/2012 8:20AM

    I admire your courage to take on a 90 day challenge
but you are so inspiring. I know you'll do great! HUGS!

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REJ7777 3/26/2012 7:21AM

    90 days? emoticon
That's a pretty tough challenge. I agree that it will be about self-discipline and being mentally tough. In spite of it's being hard, I believe that you can and will succeed. Let's see how good you are at choosing some non-food rewards. emoticon emoticon

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SWAN47 3/26/2012 7:14AM

    Congratulations on maintenance....something I will achieve! What a proud and great place to be! emoticon Mental toughness training - what a great idea to keep you strong and accountable. Have a truly successful and blessed week!

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Bonus blog: It's WATERMELLEN's fault

Sunday, March 25, 2012

emoticon She commented on NANCY-'s blog today, the conclusion of the 21 day Fat Loser challenge. And in the process, I found the beginning of the series because "shiny objects"... I'm me! So I meandered over to www.fatloser.com and saw it's ... *free* to do the seminar on mental toughness called Fat Loser!

So, even though I'm already in maintenance, I'm going to take it on. I need a shiny new set of pep talks, right?

So, here are my Day 1 Questions/Answers:

1. On a scale of 1-7, 7 being best, how well do you control your emotional cravings for food when you're feeling stressed, depressed, or bored?

I gave myself a 5. I used to be a 1, seriously. Over the past winter/holiday season I was probably running about a 3. I'm probably up to a 5 now. I can't say I never succumb to letting the cravings have their way, but I'm better than half the time lately... I can remember I'm in training.

2. Have you taken full responsibility for getting fat?

Absolutely. Hey, I know it's me... nobody forced the spoon or fork to my lips. Nobody made the food selections for me or piled my plate. I have no excuses, then, and I have none now.

3. Are you mentally tough enough to survive the season of pain?

I believe there is more than one season of pain! There's the "stick with it when stalled" season of pain, and there is the "stick with it after goal has been reached" season of pain! I'm hoping to increase my mental toughness, that's why I'm here.

Spark on, folks! emoticon

  
  Member Comments About This Blog Post:

TWO-TOO-MUCH 4/2/2012 7:58PM

    I just started the Fat Loser 21 day program and am happy to find someone else who's doing it. One of my Spark Buddies is also taking part. Good luck -- it's exactly what I needed right now. :)

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REJ7777 3/26/2012 7:29AM

    I'm going to go take a peak at www.fatloser.com. I find the most wonderful WEB sites by just "going where others have trod before". Shiny objects are very inviting - sometimes junk, sometimes treasures!

Wishing you success!

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SUE_2U 3/26/2012 4:50AM

    Magpie syndrome... "Oooh shiny! Go see!" And I'm off. Thanks for the heads up! :)
Oh it looks good but ah pooh! It's not closed captioned. Looks very heavy on the vids. Oh well. Thanks!

Comment edited on: 3/26/2012 4:52:25 AM

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_LINDA 3/26/2012 2:14AM

    Good for you! Feel free to drag us along with you on this new journey of self enlightenment -look forward to hearing of your success!

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DONNACFIT 3/25/2012 10:55PM

    It's Watermellen's fault I'm doing fatloser.com too!!

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MSLZZY 3/25/2012 6:28PM

    Quite interesting. I need to check this out!

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WATERMELLEN 3/25/2012 5:11PM

    Love fatloser.com . . . and today was day two of take two for me, it's that valuable. Right up there with Judith S. Beck. And I sure do agree that maintenance has a great need for mental toughness.

Warning: Siebold says most people have dropped out by Day 4 or so. And those that don't often drop out at Day 13. He takes no prisoners, pulls no punches. Pretty in-your-face: but still, very very generous to have posted this program for FREE (which he used to sell for $500!!).

Thanks for your koala bear comment: I'll be thinking eucalyptus leaves for sure when I chow down on my salad tomorrow at lunch time.

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1CRAZYDOG 3/25/2012 3:42PM

    DEFINITELY agree there are two seasons . . . pain when stalled, and "stick with it after goal is reached" pain. I am in the "stick with it after goal is reached" season of pain.

It is a matter of realizing that this IS a lifestyle change, which is going to be with me forever. And that's alright . . . I don't see that as being overwhelming, because I take it a day-at-a-time. That helps get through the seasons of pain!

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KIM--POSSIBLE 3/25/2012 3:10PM

    Oooh, shiny objects! I am adding this as a calendar reminder to start after grad school settles down in May!

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Spring - a delight to eyes and ears, a challenge for nose

Sunday, March 25, 2012



Went for a morning walk in my neighborhood. The photo shows the progress of the season. Oh, yeah. I was drinking in the sights... love the sounds of morning, too. Sunday morning especially... church bells mixed in with birdsong... what could be more peaceful?

And the angle of the sunlight... morning person here. Love it, love it, love it.

Blooming things, while they truly do delight my eyes... make the nose drip. But you know what? Seeing them, feeling my heart lift... it's worth having to take the pill or carry the tissues! I refuse to let the allergens win on a daily basis!

  
  Member Comments About This Blog Post:

SHARON10002 3/26/2012 5:41PM

    Love the beautiful picture! Sorry your nose is drippy. . . Mine too!

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KARIDIAN1 3/25/2012 9:17PM

    Spring has sprung here in MN also. Was cooler this morning, but once the sun came out it got warmer and really nice. Just a bit breezy. We did go out to the range, but it was still pretty cool so we didn't shoot too long. Long enough for me to get sighted in with my new scope though so that was good.

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COMETER 3/25/2012 6:38PM

    Yep--love spring! Love morning! It's all good.

Well, except for the nose thing.

But there are so many beautiful shrubs, trees, and bulbs right now. Lots of sights to savor.

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BARBAELLEN 3/25/2012 3:53PM

    Spring has sprung so prematurely here (Maryland) that the blossoms that are usually popping out are already dropping. At this rate, I sure hope Winter doesn't arrive in August!

Such a well-tended neighborhood! Your photo is great -- it captures the good feelings that you describe. Keep Allegra and Puffs in your armory, and continue to enjoy all those wonderful Springy things!

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LOVE_2_LAUGH 3/25/2012 2:04PM

    Autumn is my favorite time of year, but there's nothing like the promise of new life that spring has to offer. It just does wonders and uplifts my spirit!

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WATERMELLEN 3/25/2012 1:32PM

    That first spring green is glorious!

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MIZCATHI 3/25/2012 12:58PM

    Lovely neighborhood... love the changing of the seasons. Especially Spring.

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WOLFSPIRITMOM 3/25/2012 12:16PM

    Beautiful! Spring is still cold here but the Canada Geese are back!

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1CRAZYDOG 3/25/2012 11:10AM

    Spring has sprung here, too. So have the allergies. Ah-choo!

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_LINDA 3/25/2012 10:45AM

    Beautiful! Thanks for sharing your wonderful morning! The sun is shining here too, highlighting the sparkles in the heavy frost. It will be nice to have the warmth of the sun on my face when we go out for our walk! 17F, some concern about trees starting to bud out..
Hope the rest of your day is pleasant!

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BESTSUSIEYET 3/25/2012 10:20AM

    Praise God for the renewing Springtime! Glad you can get out and enjoy!nIt's getting lovely here too. And I'm taking Alavert ... But it's so pretty! Way early! We should be getting snow, and instead we have record highs and flowering trees. Wonder what's next!?

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CONCHA77 3/25/2012 10:02AM

    Wow, what a beautiful sight for you this morning! I Love Spring-even with my allergies too. Enjoy!

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Endorphins running rampant

Saturday, March 24, 2012

I was a lazy bum last night and watched basketball *without* getting up on the treadmill. This morning, I *did* get up on the treadmill, determined to get my 9 miles in today, because in a week we have the State Farm 10 mile to complete.

I walked, then walked faster, then jogged, then jogged slower, then walked it on out. Total time, two hours even. Total distance, including warm-up and cool-down, 9.1 miles. Endorphins? HUGE rush. Part of it is keeping to the plan. But part of it is sheer physical joy.

Post-shower now and still feeling those endorphins over lunch. Hope you all have a great day, too... because for me, this one has started out fan-tas-tically.

Go, Spark, Win! emoticon emoticon

  
  Member Comments About This Blog Post:

MOBYCARP 3/25/2012 8:26PM

    Endorphins can be dangerous. They can convince me to keep going when I really ought to stop.

THBS, I don't think your 9.1 miles puts you in any danger. I just wish I were up to doing that kind of mileage.

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REJ7777 3/25/2012 7:43AM

    I just woke up and logged on. Your blog was the first thing I read. What a blast of energy! emoticon emoticon

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MILLERGIRL719 3/25/2012 7:25AM

    You're a machine. I hope to get up to that kind of mileage soon!

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BARBAELLEN 3/25/2012 12:46AM

    As usual, you've got it going on! I'm still wishing and hoping that some of those endorphins, even just a few, find their way to me! I sure hope it doesn't take running 9 miles to make it happen.
emoticon

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COMETER 3/24/2012 11:02PM

    My sister-in-law has lost some weight in the last few months, and when she talks about exercise, she has nothing good to say about it. And I think--well, what about endorphins? She and I aren't especially close, and the situation didn't allow for a more in-depth conversation, so I was left wondering whether she really didn't feel any better for having gotten lots of walking in. I love the way exercise feels now.

And yes--YAY! endorphins!

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MSLZZY 3/24/2012 10:55PM

    emoticon

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NETOPIASGAL 3/24/2012 10:43PM

    emoticon

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LOVE_2_LAUGH 3/24/2012 9:17PM

    Way to go Barb -- it's amazing what those little endorphins can do for us, isn't it?

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KARIDIAN1 3/24/2012 5:43PM

    Great workout. I was at work al day, but we did go for our walk when I got home. emoticon

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ANDI571 3/24/2012 4:19PM

    Will you please send some of those endorphins my way. emoticon

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KRISZTA11 3/24/2012 4:05PM

    emoticon
I love my post-running endorphins too!
I have to be decidedly mindful when I drive home after the hill run, because sometimes I feel really high.

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_LINDA 3/24/2012 3:56PM

    emoticon emoticon emoticon emoticon emoticon emoticon
Well done!!

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SUE_2U 3/24/2012 3:52PM

    I haven't really ever gotten an endorphin rush from running or exercising. I guess I never did it quite as much... or maybe only when dancing? And here I thought it was the great music! :D
Rush on! Have a wonderful, beautiful, gloriously ectastic Saturday! You earned it!

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1CRAZYDOG 3/24/2012 3:17PM

    I hear ya! LOVE walking/running/treadmilling when I really sweat!

Today's featured was aerobic prom dress shopping. Can I tell you how much I HATE it? But DD informed me this morning, "Oh, by the way a friend asked me to prom and I need a dress by the 20th of April for prom and I have to work today so can we go NOW so I can find a dress and be done with it because it's going to be hard." Ok, that's almost exactly how she said it! Lord, the woman has good lungs on her! I couldn't have done it! LOL

And no dress yet. UGH That means more aerobic shopping. Oh well, I'll get steps in anyway.

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