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?
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!
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!)
My action steps, or behaviours, that will help me reach these goals:
Do all the challenges given to me.
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
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
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...
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.
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.
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).
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!
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
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!
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