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Mental Toughness Training - Day 10 Homework

Tuesday, April 03, 2012

Today's video talked about various self-help and personal development tools, and essentially was a pep talk for doing what it takes to maintain your attitude of success. Success, Steve says, is simple, but not easy. Duh! Make a decision. And develop the mental toughness to follow through on your promises to yourself.

Well, that's not new news to most of us Sparkers, is it? I sometimes have a hard time with his terminology. I am not particularly crazy about the term "mental toughness", you know? I respond better to a concept of kindness to myself. Yes, there are times to tough it out, but there are also times to bind up broken feelings and hug oneself.

Still, over all, I believe in any method to keep one going... try it, and if it works, fine, if it doesn't, let it go.

DAY 10 QUESTIONS / ACTION STEPS

1. What are your beliefs about self-help and personal development?

I'm a bit of a self-help junkie. Love the stuff. I will use *anything* that keeps me motivated.

2. Are you mentally tough enough to keep your word by sticking to your diet?

No. I'm not. Not 100% of the time, not perfectly. But consistently. Over the long term. I'm working on it.

3. What are three key beliefs about weight loss and fitness you'd like to change or upgrade?

1. That I have to be perfect to be worth it.
2. That I can't keep it off long term.
Not sure I can come up with a third...

Life is good... Spark on! emoticon

  
  Member Comments About This Blog Post:

MIZCATHI 4/3/2012 4:47PM

    Thankfully I am now caught up with your Blogs and always come away feeling like I learned something. Good work on the run and getting through it better than last year! The questions you are answering for the videos have gotten me thinking. I need to think more and react less.

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_LINDA 4/3/2012 11:42AM

    3. That it is harder to maintain then lose the weight. It wouldn't be hard if you for sure have the healthy habits locked in and are consistent MOST of the time. I have discovered I don't actually have to kill myself daily working out to maintain my weight. I can even *gasp* take a day or two off. This was and still is at times, a hard lesson for me to keep on with. But my cranky body has shown me I can take time off or reduce the intensity of my exercise and still maintain..
I have never had a problem with 1 -I never expect myself to be perfect and have made allowances for mistakes..
#2 was a problem before, but not now, as I am AWAKE, AWARE and ALIVE. I pay attention now, no pounds creeping up on me anymore..
Keep on rocking your program! I think you have more of it down then you might think.

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1CRAZYDOG 4/3/2012 11:29AM

  My #3 was that I had to lose "x" # of lbs. in "x" amt. of time in order to be successful. NOT TRUE!

When in a plateau I learned that the scale doesn't rule, my body will never be on a "schedule" for weight loss and any week with no loss but no gain is a victory!!

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LOVE_2_LAUGH 4/3/2012 9:42AM

    I think there are a LOT of us out here in SparkLand and beyond who share those same key beliefs. Which is why we're here -- trying to figure out how to change that thinking. Because we all know that the mental part is 90% of the weight loss/maintenance road. . .

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KALIGIRL 4/3/2012 8:17AM

    Glad you can't come up with a third - means you've come a long way baby!

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MSLZZY 4/3/2012 7:31AM

    emoticon

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MAGGIE101857 4/3/2012 7:19AM

    #3 - that I have to keep pushing myself harder and harder to get to my goals????

I keep reading that I have to work SMARTER - now I just have to figure out what that means for me?????

Love your honesty!

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Mental Toughness Training - Day 9 Homework

Monday, April 02, 2012

Today's video focus was on being prepared for the tough times with strategies for success. Wanting something isn't enough... there is legwork in this process.

DAY 9 QUESTIONS / ACTION STEPS

1. What foods (that are 'legal') on your diet will satisfy you or at least make it easier to handle dangerous emotions like boredom, frustration, stress and discouragement?

Volume and warmth for trapped in the house snow days... soup. Taking my own snacks when food days happen at work. "Legal" single serving treats for weekend days... but be careful with portion sizes.

2. Do you fully understand how breaking your new habits even one time can begin to unravel your new habits?

Yes. Been there. Done that. Know the pattern.

3. What is your script for handling pressure to eat at family functions and parties?

Actually, I don't get a lot of this any more, as all of us are watching our health. But what has worked: "I've worked too hard to get here to undermine it now by ____." Or "I have had too many of these recently, I'll pass today."

  
  Member Comments About This Blog Post:

PYNETREE 4/4/2012 8:16AM

    I unfortunately cave in ... emoticon usually just eat it!

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MSLZZY 4/2/2012 2:32PM

    I usually say "I'm fine for now but if I want something,
I'll go help myself." That usually works and it keeps
the hostess happy.

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KALIGIRL 4/2/2012 8:53AM

    Good strategies

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1CRAZYDOG 4/2/2012 8:10AM

  If all else fails, I go with "Sorry. I'm allergic to (fill in the blank)." Generally shuts 'em right up!

Hope you're having a good Monday. HUGS, my friend.

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Bonus blog: Lessons from the ten mile

Sunday, April 01, 2012

It was an absolutely gorgeous day for a run/walk yesterday. As I drove toward the starting venue, I observed several joggers out and about already between 7 and 8 a.m.

Most of the runners who commented on the weather were complaining of "the heat", and it was warm for March 31st, for sure. Consider last year we walked this in snow.

I met up with HOT4FITNESS at the start of the race, and we walked together the first loop around the building and to the beginning of the gravel trail that constitutes the largest portion of the race. That's almost the first mile, and is the first water stop. After the water, I took off jogging. I figured easy jog for a mile, then maybe walk/jog alternate miles. Got to the 2 mile marker, still felt good, and jogged on past the 3 mile marker before dropping to walk. Did not walk for very long in any of my later rotations, did jog slower sometimes, faster other times.

My legs started complaining after the halfway point, and I kept varying my pace in the hopes of finding a comfortable stride. But walking was harder than jogging by then, so a slow jog was pretty much in order for the remainder of the race. I shaved more than 20 minutes off my walking time from last year.

Things that happened, of note: you know that nightmare of driving and having a deer jump out in front of you? Well! A few of us discovered it can happen while running/walking/jogging, too. Right out of the bushes, maybe five or six feet in front of me. Thought it was a large dog at first, but NO... a very frightened deer. She (I assume it was a doe) dashed from the woods on one side of the path into the clearing on the other side and kept right on running... as did we.

Back at the start/finish line, I walked into the building in search of "the necessary", and overheard a man approaching a security guard, looking for the EMTs to help another guy who was in the men's room. Several minutes later I observed the ailing gent carried out on a stretcher. Let me remind you... road racing is a dangerous activity... it can uncover health issues. Prepare. Train. And don't be fooled by the adrenaline rush that happens at such events.

A smart runner I met? A young woman who knows she has a rapid heart rate, had her doctor's permission to run, and monitored her heart rate throughout the ten miles, dropping back to a walk until the heart rate went down, and then adjusted her pace up again once it got to a safe level.

She was among several folks I ended up playing tag with, thoughout the ten miles. During my walk intervals they would jog on by. During my jog intervals, I would catch up. In the end, I finished with a personal best for 10 miles, 1:47:28. And I have a plan for the next week... swim today, strength at least one day, get back to mileage building walk/jogs toward the latter half of the week.

It was a blast, people. Be careful, but don't let that stop you from doing what you dream. Do it smart, but do it! Spark on. emoticon

  
  Member Comments About This Blog Post:

SHARON10002 4/3/2012 10:08PM

    emoticon on an emoticon time and finish! You listened to your body!

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_LINDA 4/1/2012 11:09PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Very well done! Wonderful you got the most out of the race you could without hurting yourself! You rock!!

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KARIDIAN1 4/1/2012 9:19PM

    Sounds like you had a good time at the run.

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MOBYCARP 4/1/2012 8:36PM

    Thanks for the view into how it looks to do a race when you're more than able to walk it, but not able to run the full distance. If I'm able to complete a HM on 4/29, that's probably where I'll be.

Gotta think about how to internalize not doing too much when there are other people on the course.

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SUNNY1432 4/1/2012 6:30PM

    Way to Go on cutting 20 minutes off your time!! emoticon

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CONCHA77 4/1/2012 3:23PM

    Congratulations to you and all the others. Amazing, as always. emoticon emoticon

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LOVE_2_LAUGH 4/1/2012 11:44AM

    Congrats on running a great/smart race!

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1CRAZYDOG 4/1/2012 11:15AM

  My, sounds like you had an adventurous run/walk w/HOT4FITNESS. Good for you. Wow, I hope that gentleman is alright! and good that the gal with the known heart problem took it seriously!

Have a wonderful Sunday, my dear.

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MNTWINSGAL 4/1/2012 10:10AM

    Sounds like a great day! And congrats on your new personal best! When do you race again?

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FITFABJENN 4/1/2012 9:58AM

    Such a descriptive blog, it was almost like I was there with you. I cannot believe a deer jumped in front of you. Makes for an entertaining story.

Congrats again on a marvelous time.

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MSLZZY 4/1/2012 9:39AM

    emoticon emoticon emoticon emoticon emoticon

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MAGGIE101857 4/1/2012 9:26AM

    Sounds like you had a great 10 miler! Good for you and lots of good advice for others as well! I went out and did 11 miles yesterday - using intervals and feel great today! But you have to listen to your body or else you will end up with injuries - it's nice to know we can "fall back" to walking and not feel like we are letting ourselves down!



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WATERMELLEN 4/1/2012 9:18AM

    You and MOBYCARP clearly share the "be sensible" gene when it comes to fitness.

Thanks for your detailed comment on my "fat at work" blog: never thought before that being fat might signal commitment to work other than more frivolous pursuits . . . very very interesting! Sounds like your workplace had become more enlightened than many : and at least partly because of your own example!

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KATHRYNLP 4/1/2012 9:16AM

    emoticon emoticon

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Mental Toughness Training - Day 8 Homework

Sunday, April 01, 2012

Part of this morning's video was focussed on the question "what are you willing to do to achieve your goal". There is only one correct answer: "Whatever it takes". I've had "I'll do whatever it takes..." as part of my Spark page since the beginning. While I've said it, there have been times when I've forgotten that I meant it.

The opposite of "whatever it takes" is an attitude of "I'll try" as opposed to "I'll do".



DAY 8 QUESTIONS / ACTION STEPS

1. How has negotiating the price of success hurt you in the past?

I'm trying to think whether I've ever done this. I must have? But I've been at the "whatever it takes" stage Steve talks about for a while now, and am recommitting to it. I think I have done well in the past but then NOT committed to maintenance, leading to the regains.

* I have in the past come to the conclusion that I wasn't willing to do what it takes and that brought me to the giving up, slip-sliding away place. I'm not sure if that qualifies as "negotiating the price of success", or walking away from the other fella's best offer.

2. Have you really committed to doing 'whatever it takes' to achieve your weight loss goal?

Yes, ma'am, yes, sir. I am committed to the current goal, which is maintenance within a range.

3. What tools, tips, strategies and resources have helped you most in this course?

Not sure if I've heard anything particularly new. I've been down this road. Some things I was already doing. Some things I have discovered from past experience are counter productive for me, personally. I would say what's helped me most is the videos: having a guy talking at me that I can talk back to and evaluate his message for how much it might really apply. That, and the reminders to USE tools that work.

  
  Member Comments About This Blog Post:

PYNETREE 4/4/2012 8:12AM

    Thanks for sharing these. I am going to go back and read these. Good stuff.

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_LINDA 4/1/2012 7:56PM

    You have the will power to do what ever it takes! Go Barb!

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KASEYCOFF 4/1/2012 5:29PM

    Now that I'm onto these blogs, Barb, I'm going to go back and start from the beginning, and catch up.

Good stuff here, very helpful - and thanx for posting them!
emoticon

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1CRAZYDOG 4/1/2012 5:29PM

  DEFINITELY believe in the "doing" vs. trying to or hoping to. Too much "wiggle room" with that attitude.

Great blog. I'm really enjoying them. THANKS!

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FITFABJENN 4/1/2012 10:31AM

    I'll do over I'll try. I like that. Whatever it takes.

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Mental Toughness training - Day 7 Homework

Saturday, March 31, 2012

Now today I found myself agreeing with him! It goes in waves... talking back or cheering "Yes! That's what I've learned!"

Today it was about maintaining momentum and the importance of consistency / keeping our goals fresh. Because things *do* change.


DAY 7 QUESTIONS / ACTION STEPS

1. On a scale of 1-7, 7 being best, how good is your attitude on a normal day?

"Normal" day - during the week? 7. On weekends, I drift down at times to a 5. It's easier to feel deprived on those non-work days... and it has to be guarded against. Extra pep talks in order!

2. How have you used momentum to help you succeed in the past?

Oh, this is huge: keeping one small promise to myself motivates me to keep the next one. It's a snowball of woo-hoo! On the other hand, momentum of beating up on oneself can really take me the other way. And taking that first mis-step can push me way down the other way. Better not to start. At work... bypassing the treats table feeds staying compliant all day long. Being compliant one day fuels the next day's compliance.

3. Why do you want to be fit?

Being fit gives me a quality of life I only dreamed of when I was fat. For me, nowadays, it really is all about feeling good and being healthy. It feels wonderful!

  
  Member Comments About This Blog Post:

SUE_2U 3/31/2012 10:28PM

    This is such practical, simple information, but you know it is this that makes or breaks whether one stays the course. Thank you!

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WATERMELLEN 3/31/2012 9:13PM

    Absolutely never expected to achieve the level of fitness I have now: and would never ever want to give it up: yeah!!

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COMETER 3/31/2012 10:22AM

    Momentum can swing either way, that's for sure. Skipping the treats table...that's one my difficulties! Best wishes for your 90 days!

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LOVE_2_LAUGH 3/31/2012 10:04AM

    Great self-reflection!

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1CRAZYDOG 3/31/2012 8:54AM

  Wow, we are definitely agreed on the reasons for being fit! I love these blogs. Thanks.

Stay strong.

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KATHRYNLP 3/31/2012 8:24AM

    Enjoy your Easter Weekend... emoticon emoticon

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MSLZZY 3/31/2012 7:42AM

    emoticon

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