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Mental Toughness Training - Day 12 Homework

Thursday, April 05, 2012

Today's video was one of those that could be difficult if you're in a weak spot, emotionally. It would be the kind you'd storm out of if you were in a place of making excuses. Or weep over and think you didn't have it in you if you were in a place of self-blame.

The problem with things like "Mental Toughness" is the vocabulary. While HE says "grow up!", I might say "be kind to yourself". And the really funny thing is, we MEAN the same thing. To me, being kind to myself involves being a parent to the child within. It means putting the past behind and behaving better in the PRESENT. It means setting aside shame, learning from screw ups and moving on.

He means the same thing when he says "get tough", "suck it up", and "grow up". Bottom line: we all have it in us to be better than we have been. We have it in us to live life in the present. Here's to US... grown ups taking care of our inner children!

DAY 12 QUESTIONS / ACTION STEPS

1. How many child-like beliefs do you have about dieting?

I don't think I have many left. They have been stripped away by time and experience. I know I am a compulsive eater... but I also know I have a choice about taking the first bite.

2. How many child-like beliefs do you have about exercise?

Again, don't think I have many left. Time and experience, folks. I know exercise makes me fit. I know over-exercise can injure me. I know how important it is to be patient with recovery, to train for events, AND to get back, and strike the balance.

3. How is behaving like a child hurting you?

More and more obvious all the time... when I have a childish tantrum/breakdown it has almost immediate physical side-effects. Fortunately, this is usually enough to spur me back on track. I might whine a bit to my friends, but get back on track because I don't want to feel that way, any more.


Life is good! Spark on! emoticon

  
  Member Comments About This Blog Post:

MSLZZY 4/5/2012 3:07PM

    You have a good handle on all of these and it all
comes down to experience. Life lessons learned
the hard way but learned, none the less. HUGS!

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TURTLETALK 4/5/2012 11:32AM

    I am following Steve's videos as well but I am only on Day 4. I find him really annoying and overly simplistic but he does have some good thoughts on self talk. I will continue through the series to prove my "mental toughness" but it doesn't mean I believe everything he says. I completly agree with your thoughts on his word choices. I think I would like him better with a good shot of estrogen!

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1CRAZYDOG 4/5/2012 10:00AM

    Parenting the inner child is EXACTLY it! NO matter who you are, there is ALWAYS that "Negative Nelly inner child" urging us to do what we KNOW intellectually is the wrong thing.

LOVe this blog. And I do agree with you, I more have the philosophy of being kind to myself. More positive philosophy and approach.

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FITFABJENN 4/5/2012 8:26AM

    I love what you said about parenting our inner child. We need to set those boundaries but love unconditionally. Great blog, as usual.

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KALIGIRL 4/5/2012 8:19AM

    " Here's to US... grown ups taking care of our inner children!"
And here's to you letting your inner child direct the joy in your exercise!

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WATERMELLEN 4/5/2012 7:39AM

    I'm at day 12 take two of fatloser and have to agree: his words are tough but his manner is actually quite tender! One really believes that he wants and even expects us to succeed -- not only at weight loss!

I sustain an excellent imitation of a grown up, most of the time: and of course am well aware of that inner spoiled child, ready to throw a tantrum and stamp her feet at any time!

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Mental Toughness Training - Day 11 Homework

Wednesday, April 04, 2012

Today's video continued the discussion of self-talk, the messages we give ourselves. This should be no surprise to Sparkers, either... the need to surround ourselves with positive images of our goals, and give ourselves messages that keep us motivated and positive... mentally tough.

DAY 11 QUESTIONS / ACTION STEPS

1. Are you more fear and scarcity-based or love and abundance-based in your thinking?

Honestly, in some areas of my life one, some the other. I am a skeptic. But it doesn't stop me from being proactive and taking action. And when I succeed despite my skepticism, it fuels the love and abundance thinking.

2. What are three beliefs you could program into your mind that would help you become fit and healthy?

I am an athlete in training.
I put my health first.
I am eating less, but enjoying it more.

3. In most areas of your life, are you following the masses or the super successful?

Somewhere in between. Lifestyles of the moderately successful?

Life is good. Spark on!
emoticon

  
  Member Comments About This Blog Post:

MSLZZY 4/4/2012 10:33AM

    emoticon

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LOVE_2_LAUGH 4/4/2012 9:45AM

    "I put my health first.
I am eating less, but enjoying it more. "

Now there are two mental shifts I should be making. Loving this blog series, Barb!


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1CRAZYDOG 4/4/2012 9:03AM

    DEFINITELY subscribe to the moderately successful path!! No way can I achieve perfection, so I work on it day-by-day to make today better than yesterday, and know it won't be as good as tomorrow.

LOVING your blogs. HOOZA!

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KALIGIRL 4/4/2012 8:14AM

    Love your beliefs - you are INDEED an athlete in training!
emoticon

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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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