SUNPANTHER   21,684
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Wednesday PAWSE

Wednesday, March 19, 2014

Hmmm....I wonder if there's a correlation between not doing my PAWSE for nearly a month, and my tracking getting sloppy, and my exercise getting lazy...and my weight loss slowing down?

A no-brainer.

Well here I am.

PLAN/PREPARE - I am still low on funds but have a lot in the fridge and freezer to use up. I will go through it every morning and plan meals for the day. Fruit is the main thing on my list for this week. Apple season has started!

ACT - This week I am planning my meals each day by putting them into my tracker first thing in the morning! None of this adjusting business!

WRITE - Last week's hurdles have been a combination of things: TOM, having a cold/chest infection, and a lack of commitment that had been creeping up slowly. This week I am being more mindful, being more prepared, and mostly, being more committed to my self care.

SET A GOAL - scales - I'd like to see this TOM/cold weight gone (3lb) but am going to be realistic and say 1lb. WOOHOO for the bonus 2 lbs if I get it!

EXECUTE some EXTRA! - Having spent so much time at the computer and in bed for the last week, my extra is about getting outside in small bits (this week is recovery week). A walk everyday, and half an hour's gardening everyday.

Let's get to it!



  
  Member Comments About This Blog Post:

DALID414 3/19/2014 10:57AM

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DFOLKARD 3/19/2014 10:04AM

    Keep on keeping on with the "Pawse"

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ZENRYAKU 3/19/2014 9:14AM

    emoticon emoticon Hope you feel better soon. All the best with planning your meals next.

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GOANNA2 3/19/2014 8:22AM

    Great Pawse. emoticon

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KCSMOM9 3/19/2014 8:18AM

    Great PAWSE! When we know where we went wrong we know what not to do again. emoticon

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MANDYSCHELL 3/19/2014 7:52AM

    I could take this whole blog, and post it about myself from last week! Word for word. emoticon

Hope you are feeling better! Oh, and think about planning the night before, I found that to work a bit better for me.

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UPDATED SMART GOALS

Saturday, February 22, 2014

Two days ago, a friend found me in my regular cafe haunt, and said this: "Who's this person? Who is this new Jenny Chapman?" And, she wasn't talking about my weight (loss)!

She was talking about this person who is beginning to shine through - a more confident person, who walks taller, who is showing (off) her artwork to friends, who is more grounded and settled.

I've lost ten pounds so far on this challenge, but gained in many more ways. Partly through stepping far away from my comfort zone and taking up study again, this time armed with more knowledge of my mental health situation (dissociative PTSD) and more tools to manage it.

I have a long way to go, both in physical health (including still 80lbs to goal weight) and in lifestyle changes, habit changes, mindset changes. But if the small victories and progress I have made so far is any indication of the potential I can be, then watch out world!

My smart goals need a little tweaking. I had put down a 30lb loss goal for this challenge, and while well on the way I am down-sizing it to a more realistic 20lbs. Still out of my comfort zone, but more in line with what my body wants to do, rather than my head! I did read somewhere that I 'shouldn't change my goals, but only my action steps' - but in this case, with time restraints and my body dictating how it wants to go, I think this is realistic.

I had also put down a 10km run but am downsizing that also, to a 5km run. No doubt I could do the 10k by May, but considering my studies and new routine (I hadn't decided to study when making these goals initially), I think I will feel just as big a sense of achievement with a 5k and will leave the 10k for the next challenge.

So here are my new (tweaked) smart goals, and their action steps:

lose 20lbs. (halfway there!)
run 5km

My action steps, or behaviours, that will help me reach these goals:

Do all the challenges given to me.
Track everything.
Continue the Couch to 5k running program, as per my app.
Be mindful of the amount of sleep I get and aim for 7-8 hours per night, 5/7 days
Aim for 300 mins exercise minimum, weekly
Clean up my kitchen every night
Mindfulness exercises daily
Every morning write out my day; making exercise, meals and their preparation, time with my son all priorities

My rewards
Weight loss - a weekend camping with Crusoe, at the beach
5km run - a new sports bra!


I can expect:
Tiredness and some discomfort
My inner voice trying out all sorts of excuses
Anger/anxiety during lifestyle/habit changes
a great sense of achievement and satisfaction
More vitality and mobility

  
  Member Comments About This Blog Post:

GOANNA2 2/23/2014 5:33AM

    Listening to your body is the way to go.
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KCSMOM9 2/22/2014 9:05PM

    This is great Jenny. Good job listening to your body!

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SALGUOD2 2/22/2014 8:51PM

    Like the new goals

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DALID414 2/22/2014 8:35PM

    I think it's great that you changed your weight loss goal to match what your body is doing, your head will catch up.

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(Belated) PAWS

Saturday, February 22, 2014



PLAN/PREPARE - I think our new weekly routine is settling in. Preparedness for this week is 3 days of lunches made the night before. A lentil or brown rice salad. Shopping for this week is severely restricted, financially, but making sure we have sufficient fresh vegetables (and enough toilet paper) is my priority. 'Raiding' my neighbour's over-abundant vegie gardens is a must! (this week Crusoe watched the process of picking, preparing, and turning a harvest of tomatoes into a store of pasta sauce - fascinated!)

ACT - I have been getting into the bad habit of tracking nutrition then planning extra workouts to manage my calorie intake. Planning better (above) and making the commitment to preplan my workouts will give me better and more consistent results. Not just 'hopeful' results.

WRITE - last weeks hurdles were fitting in homework around a very busy schedule. One hurdle overcome, has been to read my theory work, while on public transport to and from uni. Getting enough sleep is the biggest hurdle because if I don't, then everything (including emotional challenges) becomes that bit harder. This week I am committing to working out a homework/sleep schedule that works.

SET A GOAL - scale - 2 pounds for this week
non-scale - clear the kitchen every night before bed.

EXECUTE extra burn - not having a car has been a wonderful way to continue to burn calories when I am short on time...this week I am aiming to not catch the bus (after the train) and walk the extra 45 mins to school in the mornings (reminder to self - wear decent shoes!)

  
  Member Comments About This Blog Post:

DALID414 2/22/2014 8:29PM

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GOANNA2 2/22/2014 6:52PM

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PAWSE Feb 5

Wednesday, February 05, 2014



Well, I had a rest from planned workouts, but I did tour galleries in Melbourne for 3 hours! Yes, I have aching feet...

PLAN/PREPARE
This week I started my graphic design course, and for 3 days I need to take my lunch. When home I have a big brekky, a very small lunch, and a good sized dinner. But I know from past experience that I get very hungry when at lectures, so I need to change things around. So planning bigger lunches and smaller breakfasts ahead of time is very important for me to stay on track.

ACT
See above.

WRITE
My hurdle this week has mainly been the heat. I'm not a summer person and it just saps my energy. This week is forecast as another hot one and I can feel my mood drop just at the thought of it. To overcome this I am a) not going to dwell on it as a negative - as that just makes the feelings worse and b) I will plan as much as possible, to get my workouts done in the mornings.
The other hurdle is the scales (or to be more specific, my brain), if I see a gain (even though it could only be muscle or fluid), I have to put it aside and keep doing what I am doing cos I know I'm on the right track.

SET (goals)
Last week I reached my goal of a 1lb lose - in fact I lost 2. When I peeked at my weight halfway through the week I had already lost over 3 lbs. The same thing occured the week before - I'd lose a fair bit, then put some back on. Very interesting. We will see next week, if there's a pattern.
So this week my scale goal is another pound, and my non scale goal is to get 7 hours sleep per night. (better get cracking then).

EXECUTE
Last week I executed by not using a car to do shopping, or taking Crusoe to school. It added up the calorie burn significantly and I think helped me feel more in constant motion, if that makes sense.
This week I am going to do some homework regarding taking my bike partway to college, and riding the rest of the way. My issue isn't the riding part, but the going on the train part, as it is peak hour time and I'm going to get some dirty looks from commuters trying to squeeze on the train!

  
  Member Comments About This Blog Post:

SWEETNEEY 2/7/2014 7:36AM

    Love how you've set out your plan. You seem to just have too many options on how to get exercise in. Must be a wonderful challenge.

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GOANNA2 2/6/2014 8:08AM

    Good plans Jen. Congratulations on losing 2 lbs.
Good luck with your new course. ARe you doing it at TAFE?
Hope all goes well for you. I also hate this heat and humidity
we have been having. Bring on winter I say. emoticon emoticon

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EMMACORY 2/5/2014 9:53PM

    I so admire you and your dedication in organizing, planning and implementing your program. You are an inspiration to me. Hope you get a cool down and we get a warm up! emoticon

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AWESOMECHELZ 2/5/2014 7:42AM

    I can relate to feeling miserable with the heat. I feel for you since I go through the same thing here in South Florida. We seldom get breaks since we live so far south. I hope that you can rest in between and I commend you for a job well done. emoticon Keep up the great work.
LOVE, CHELSEA

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KELLIEBEAN 2/5/2014 7:05AM

    Congratulations on the weight loss and all of the walking! You are doing so great.

I also hate the heat but after the winter we are having right now, I have to promise myself not to complain about the heat this summer!

I love your PAWS updates!

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PEZCATHY 2/5/2014 6:29AM

    So you must live in Australia? Our weather here in the US is exactly opposite now, has been so cold and too much snow and ice this year! I love going to museums. I live rurally in the mountains, and there aren't any decent ones around me. I have to travel a couple of hours to get to one. When choosing to live remotely, I also gave up access to the zoo, museums, etc. But I still have a car, so I can get there if I want to. Don't worry about others on the train. Yes you may get dirty looks, but dirty looks won't kill you, and it may just get you in a conversation with someone that you can help encourage to around their poor eating/exercise habits too! Always look on the bright side! Have a wonderful day! (night?) lol

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PAWSE Jan 30

Wednesday, January 29, 2014



PLAN/PREPARE - This week I have stocked my fridge with celery and carrots - both for snacks and smoothies. I also have made sure I have lots of different forms of protein in there (nuts, tofu, tempeh, eggs, mushrooms) as I sometimes forget my protein needs. Also iron boosts like pumpkin seeds. I have found a gorgeous raw blackberry cheesecake recipe (with no cheese!) that I am going to make and freeze in small portions. I found myself craving some sweets this week and don't want to be caught out with only chocolate in the house.
For smoothies I am going to try some of these... www.healthyeah.co.nz/juices--smoothi
es.html


ACT - still going well with tracking everything. Certainly makes a difference!

WRITE - My hurdle by far this week was a weight gain, even though I had tracked everything and had exercised. It’s a mental hurdle more than anything, as I know I had done a lot of strength work, and stayed in deficit everyday. I am also being more careful that I am eating enough protein.

SET a GOAL - Scale goal is to lose 1lb this week.
Non-scale goal is to (again) get a min of 300 mins exercise in.

EXECUTE - today I am walking to Crusoe’s school, from another suburb, instead of catching the bus. Also, stretches every morning before getting out of bed!

  
  Member Comments About This Blog Post:

EMMACORY 1/31/2014 9:47PM

    I love your photo! Let us know how the black raspberry cheesecake turns out. Sounds interesting. Enjoy your weekend! emoticon

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KCSMOM9 1/31/2014 8:05PM

    Awesome plan! emoticon

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GOANNA2 1/30/2014 7:06AM

    Great plan Jen. You can do it. Keep walking too! emoticon

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DALID414 1/30/2014 2:08AM

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GRANDMA125212 1/29/2014 10:35PM

    Sounds like a great plan to keep up with both fitness and nutrition emoticon

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