Wednesday, October 22, 2014
Right now and for the past 24 hours my exercise plan has been tap dancing at work . . . . and that's OK.
Because I am committed to exercise. I have been a long-time exerciser. I get back to exercising after illness, injury, work stress -- it's who I am.
Again, something for which I can give myself credit (even though maybe not today!!). But I'll be getting in as much spontaneous exercise as possible, chugging up and down stairs and lugging around heavy brief cases and . . .
And then I'll happily get to the gym, or the golf course -- and XC skiing looks pretty imminent too!! -- and all will be good.
Exercise doesn't help me much in managing my weight -- but it does help me in managing the stress that can lead to out-of-control eating. And it helps with health, of course it does: cardio, strength, flexibility, toning.
Got this one.
Tuesday, October 21, 2014
Making time to be healthy: my 2011 blog on this topic was a long one!! And (although it's still the case that I could be making more time for exercise) this is something I'm continuing to make a priority.
Because at this age and stage (unlike the demands of child care and commuting and back to school experienced by my "younger self") I can.
My schedule really hasn't changed a whole lot since 2011. I do still prepare my lunch salads the night before. I do still make a supper soup once a week that's sitting in the fridge waiting for me each evening. I do still "make up" exercise time on the weekends when the work week intervenes -- and I do stay as active as I can during the work day, running up and down the stairs and zooming to the photocopier.
So Day Eight is a useful reminder that some things I'm handling OK.
Well done, good job (giving myself credit!!)
Monday, October 20, 2014
I can resist anything but temptation.
And if I see it, I wanna eat it. Right now. Probably standing up. As fast as possible. So I don't really have to acknowledge what I'm doing.
The above applied in 2011 and still applies to my fave trigger foods (baby carrots, kale, big brimming glasses of water, not so much).
But potato chips? Yup, bought large bags of them for my son again recently and asked him to hide 'em in his room.
Nuts and trail mix? Regularly purchases for my vegan daughter who needs the protein -- but it's better for me not to see them.
Ditto peanut butter from a spoon.
Keeping breads in the bread box.
Leaving the kitchen when my dear husband makes his eggs and bacon and multiple slices of hot buttered toast.
Organizing my environment is definitely a Beck technique which had slipped. And I'm right back at it again.
And yup, something I absolutely needed to relearn.
Sunday, October 19, 2014
Back in January 2011, SLENDERELLA had been blogging about the Beck Diet Solution and about learning to think like a thin person -- she got me reading the book, and (when at Day Six I realized I needed to find a diet coach) she graciously and immediately agreed to coach me.
Thanks, Marsha!! This is a role I know she's taken on for others too -- and she is superb! Supportive, inspiring, quick to "give credit" and gently prepared to redirect attention back to goals as needed. Plus, of course, she's an amazing role model of fitness herself, while juggling some challenging roles in her personal life.
So: why is a diet coach helpful? Building motivation (reminding me why I want to do this); building self-confidence (encouraging me to believe I can do this); and helping solve problems (how to get around a particular obstacle such as work pressures or travel or injury).
This time around as I take my Beck refresher, although there's been so much support and coaching right here with comments from Spark buddies (thank you, all) -- one particular Spark buddy and I have decided to "coach each other". We've been in pretty much daily contact by Spark Message. And Beck does identify internet contacts as a good source of diet coaching -- or organized groups such as Weight Watchers, or of course diet professionals.
So why don't people seek out a diet coach? As always, Beck is particularly good at identifying the "sabotaging thoughts": fear of failure, fear of imposing, belief that I should be able to do this myself. But the reality of experience tells us: weight loss is tough, going it alone may not have worked in the past -- and weight maintenance is even tougher.
One of the great strengths of the Spark People community is -- ongoing diet coaching, from a whole group of dedicated and supportive people. That's why lots of us are here, and stay here even after weight loss.
Saturday, October 18, 2014
This is a difficult issue for me -- was back in 2011 and still is. But it's not enough to sit down while I'm eating. Every time. Every bite.
I also need to slow down. I also need to be mindful.
Of every bite.
So this time I'm reframing.
I GET to slow down. I GET to be mindful.
I GET to experience the maximum enjoyment possible from every bite I eat.
I GET to take the time to enjoy.
The taste (sweet? sour? savoury? salty? bitter?).
The texture (smooth? crunchy?)
And the sounds! (slurp? chomp chomp?)
The colour (and I eat the rainbow).
The delicious odours! (inhale, exhale).
Food isn't something shameful, to be inhaled as quickly as possible so nobody knows that I eat at all.
Food deserves celebration. And I deserve to celebrate it. Which mean I don't have to eat while I'm eating. I don't have to be loading my fork with the next forkful while I'm chewing this forkful and have barely swallowed the last forkful.
All right then, I know slowing down and being mindful is tough for me . . . but maybe this will change my mind. It's not what I "should" do but what I "could" do.
Because: "I'm worth it, baby!"
Making a new Beck card for myself right now!!
Done. It reads:
I GET to eat slowly and mindfully.
I GET to enjoy the taste, texture, sound, colours, odours of every mouthful.
I'm worth it.
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