A Little More Each Day

One working mama learning to run & to maintain my 100+ pound weight loss!

Weekly Wrap Up: Slowly but surely!

Slowly but surely I’m getting back on track!!

This week, I met most of my goals from last week:

  • Run two times: Done! I did two sets of 7 intervals (30 second run/2 minute walk). It feels so nice to be back to running again that I’m tempted to run longer, but I know slow and steady is the name of the game here to be safe with my neck. Every workout I get through without any neck/arm pain feels like a big win though!
  • Four mile long weekend walk: Technically, I did this (well most of it – 3.5 miles) but I combined it with  one of my run workouts. I did a five minute warm up walk, my 7 run/walk intervals and then walked to finish out my miles. Ideally, these would be separate but I slipped in the rain Saturday and couldn’t work out at all that day so I screwed up my schedule. 😦
  • Continue tracking: Done and rocking the tracking! Know what I’m really proud of? Mid-week (Wednesday-Thursday) I was down to 222, which is 9 pounds down from my re-gain high. Over the next two to three days I floated back up to 225, probably due to fluid given how quickly it happened and some saltier than usual food. Over the last year, any time I’ve noticed that kind of regain after a half-hearted attempt at righting the ship  I’ve said “screw it” and gone back to eating however I want. This week, not so much. I tracked the number and kept right on tracking my food. I really feel like I’m settling back into my groove with my food and tracking!
  • Thirty minutes of exercise a day: Other than Friday, where I just got too immersed in work to do it (or let myself get immersed, rather) and Saturday when I was babying my aching knee in hopes of getting a workout in on Sunday, I hit this mark every day!

Lots of wins for the week! That’s a great feeling after feeling this sense of unsteadiness with my eating and my workouts for the last couple of months. Between guilt about my weight gain and my neck injury, I got totally off kilter. It feels good to get back to “normal.”

The things that are helping are no-brainers, really.

  • I’m waking up earlier. If a workout isn’t done in the morning, it doesn’t get done.
  • I’m prepping lunches and dinners ahead of time (and pre-tracking!).
  • I’m loading up on fruits and veggies and water. Duh.

Veggie-full soupMy lunch this week will be this veggie-full chicken soup!

Why did those things, which seem so obvious now, fall off my radar? Who knows. I know it will be easy for me to fall out of these habits again if I’m not careful, so I’ll keep tracking everything and setting goals here every week so I can navigate summer temptations. I’ve got vacation and the temptation dairy free ice cream (a wonderful and dangerous discovery) to balance after all, along with weather that’s hot enough to make workouts seem like the worst idea EVER.

My goals for this week:

  • Make healthy choices at work dinners: I have two work dinners this week, as well as a breakfast/lunch out of town where I’m going to give a lecture. Restaurants are no excuse for bad choices. Lean proteins, veggies sides and coffee instead of dessert are all strategies I used before and can easily adopt again.
  • Fruit and veggies are my friends for my road trips: I’m driving down to Kansas City for the lecture I’m giving and will bring along fruits and veggies for snacking on the way. No need to just inhale grapes – I can mix in some sugar snap peas too.
  • Two running workouts: Up to nine intervals now! Woo hoo! I’m staying safe and sticking to the plan.
  • Thirty minutes a day: Trying again, with including the workouts in my schedule instead of relying on chance. Plan for success!

Wish us luck this week as we navigate the last week of kindergarten! Excitement is running HIGH in that classroom (poor teacher!) and it’s trickling over to lots of bad sleep for O at home.  Transitioning in and out of the structured school schedule is going to be a whole new challenge for us!

Thanks as always to Holly and Tricia (and Wendy!) for hosting our wrap ups!

Any big plans to kick off summer now that school is winding down?

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Wonder Woman!!

Anyone else kicking off summer with Wonder Woman? 🙂

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Finding time for self-care

I found myself mentally drafting this post, about how important it is to find time to take care of ourselves in the midst of life’s chaos, during a super-relaxing facial last week.
Spa

Then I realized I’d completely spaced on a work commitment for the evening, that someone else had to cover at the last minute because I was off my game.

Oops.

Regardless of this “oops”, I still think self-care is totally worth it and very important. In fact, it is especially important because I’ve been running in circles so much I don’t know up from down!

How am I finding time for self-care lately?

  • Small things count: I may not have time to lounge in the tub, but I can put an aromatherapy tab in the shower with me to have a couple of spa moments in the morning.
  • Do double duty: Time is precious, so make the most of it!
      • The facials started because I’m almost 40 and I’m not great about making time for routine skin care. I get an hour to relax and it seems to be helping my skin too. I’m also a big fan of the new skin care sleeping masks, where I just put them on before bed and wake up with better skin. Yes, I am so lazy that the extra step of washing a normal face mask feels like too much. Even if the overnight masks aren’t REALLY helping that much (who knows), I FEEL like I’m being indulgent and that counts. Win win!
      • Last weekend, I went to the paint and wine place here in town to paint a picture. Two hours of fun and relaxation for me and the finished product of the painting: the Mother’s Day gift I’ll give me mom. One less thing to shop for!

    Art

    • I may not have time to read as many books as I like, but I spend a lot of time in the car. My Audible subscription is money well spent to help me feel like I’m indulging my love of reading, but there are also lots of options from the library.
  • Get outside: Speaking of the car, I avoid it if I can, to get in a walk outside. Fresh air always does good things for my mood and taking a walk during the middle of the day always feels like an indulgence. Couple that with the fact that it avoids the stress of driving in traffic and I’ve got another win win!
    • Just taking a step outside for some fresh for a minute or two can be a huge relief, even if I don’t have time for a walk.

The biggest thing I’ve done this month in regards to self-care is to TALK ABOUT IT more openly than I normally do. We want to pretend that we can do it all without taking that pause for ourselves. Maybe some people can. I technically can I suppose . . . but I’m happier if I don’t. I’m a better worker and mom and wife and Jessica if I don’t try to do it all without taking these little moments of self-care. Let’s admit that we need to take care of ourselves and most importantly, that it is OKAY to make space in our minds and our schedules to make self-care a priority.

By talking about it, not only can we strategize ways to make it work (no matter how important it is, let’s be real – it’s tough to fit in), but we also make it easier for others feel like it is okay to prioritize themselves. Someone called to ask if I’d present an award at graduation in her place last week because she needed to prioritize some self care needs and knew I’d understand. Like so many things, this is a group effort! I was happy to cover so she had a night off.

My favorite self-care from last week was going to kindergarten field day. No, watching my kid kick a ball and twirl a hula hoop wasn’t self care. That was momming. Know what made it self care for me? A large flavored coffee. A little thing, but just enough to shift my mindset to “me time.” I spent an hour and a half drinking my coffee and watching O play, enjoying a gorgeous day, before I returned to writing assessment plans, grants, lectures and everything else I had to do to catch up. It was a lovely day – even if the juggling to get that done with my work day was a little chaotic.
Field day

That large flavored coffee made me late to field day. I missed Duck, Duck, Goose.

It was totally worth it.

How do you fit in self-care in a busy life?

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Weekly Wrap-Up: Old lady injuries

Oh you guys, I am getting old. My knee is killing me thanks to dancing too much at graduation Friday night. Why did I think I could keep up with all of those young people? LOL!
Grateful

In my defense, I was riding high on the joy and gratitude for winning a teaching award. 🙂 It’s always nice to have your work appreciated!

Looking back at the goals I set last week, I did pretty well.

  • I tracked all of my food, even the free sangria I was given on Mother’s Day (much appreciated!).
  • I drank lots of water every day.
  • I walked 30 minutes every day (and felt so good!).
    • Bonus workout: An hour of ill-advised dancing Friday night.
  • I ran once (okay, not twice, but still got in 7 intervals and felt good afterwards!).
  • I got significantly caught up at work. Now I’m only behind on two big projects – much better. LOL!
  • Family time! Oliver and I had a great Mother’s Day, with a jaunt to the hotel, breakfast together, a trip to the zoo and our favorite sushi for lunch.

NapsThe zoo wore him out, but I embraced the sleepy cuddles. I know he’ll outgrow that before I’m ready.

Oliver was SO excited about our weekend together. I went to see Guardians of the Galaxy Saturday morning and when I got home, Oliver had our luggage waiting for me.
MisadventuresAs soon as we got to the hotel, Oliver immediately busied himself unpacking per usual. Out of the suitcase came four board games, four stuffed animals, a gold doubloon and a medal. Missing? Toothbrush, toothpaste and underwear. Gotta love little boys. They have priorities. We played all four games but I never did figure out what the medal and doubloon were for.

What’s up this week? Building on this momentum! I feel like bit by bit, I’m taking baby steps back to where I used to be.

  • Run two times (7 intervals each time): One already done on Monday!
  • Four mile walk on the weekend: Long weekend walks were part of my original plan to ease back into running that I’ve forgotten about over the last few weeks of family chaos.
  • Continue this tracking momentum: Since tracking everything for the last 8 days, my weight is down 7 pounds. Is a lot of that water? Sure – but I’ll ride this momentum as far as I can to get back into the rhythm of this.
  • Continue 30 minutes of exercise a day, even with two 7 am meetings this week and a big grant deadline.

When did you realize you were getting “old”? I’m not sure if it was the sudden (and persisting!) knee pain while I was dancing Friday night or the fact that I didn’t know several of the songs the DJ played, but I definitely felt my almost 40 years this weekend.

Thanks as always to Holly and Tricia for hosting our link-up!

 

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Weekly Wrap-Up: Off the road for a bit . . .

I’m finally done traveling for a bit! I don’t have a work trip until August (other than one overnight to Kansas City) and have done my duty with my family in Louisiana for a while. Last week was rough with travel to DC and then to Louisiana for the funeral! Food choices were abysmal, but let’s focus on the positive:

  • Lots of walking, including intentional walking time every day last week
  • Another run without any recurrence of my neck pain!

Park Honestly, heading out for a muggy little run in the park on the morning of the funeral was the best antidote to all of the crazy of last week. It was just the reminder I needed to get back into a healthier mindset now that I’m home and feeling like I’ve got a little space to breathe again.

This week, my food choices have already been better by leaps and bounds! I’ve restarted tracking with points on Weight Watchers, rather than the Simply Filling plan, and I’ve found it surprisingly easy (for all of three days) to get back into the habit of owning everything I’ve eaten. I’m not naive enough to think it will stay this easy, but for now, I’m going to celebrate every good day and try to string a few more of them together. I shouldn’t be letting things like stress and travel throw me off this much – for years I managed all of this! I think I’ve just gotten so much busier at work that I haven’t made the mental space to really deal with my eating and my weight. Here’s hoping that this week’s “new attitude” sticks around for a little longer so I can build some momentum.

Goals for this week:

  • Run X 2 (moving up to seven run intervals!)
  • Walk 30 minutes every day I don’t run (doing okay so far!)
  • Track everything I eat (even that sheet cake I ate but should have skipped yesterday)
  • Drink water! (Last week was all about the large Sonic Diet Dr Peppers)
  • Get my head back on straight. Emotionally, I’m fine with my grandmother’s passing. She was 80 years old and had a full life. I’m more worried about my mom dealing with all of the logistics, but that won’t require as much hands-on assistance from me or as much mental effort as it isn’t in my wheelhouse like the medical stuff was. I had a responsibility to “fix it” with the medical issues of the last month, but don’t feel the same need to do that with the legal and financial issues that are coming now. Other people can help with that. I need to focus on getting back on track at work, and most importantly, with my family.
  • Get reconnected with my family: I had lunch with O Monday, am going to field day on Friday and am spending the night in a hotel with O on Saturday night so we can have lots of time to cuddle, play and have room service. 🙂 My kiddo loves hotels, so we’re going to celebrate Mother’s Day with just the two of us and no normal household responsibilities. O is super excited (as is Darrell, who also gets the weekend off in this deal!). I’m also planning a date night with Darrell next weekend, if we can arrange a babysitter.

What are your Mother’s Day plans? I’m mostly interested in someone else feeding me all day and doing ZERO chores all day.

Thanks as always to Holly and Tricia for hosting our link up!

 

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Easing back into running

Now that spring is here I’m itching to get back to running, but my last visit with my PT has me rethinking my original plan of diving into a Couch to 5K program.
Do you really have to run?
 Big question, right? Technically, no, but really – I’d like to. Her concern is with the impact on my probably still fragile cervical disc. The neurosurgeon said it would be a year before it had fully healed. Does that mean I can’t run at all? She didn’t say that, but did say that I should take it slow and keep it minimal during this year. She also suggested other exercises, at which point I got to demonstrate how UNcoordinated I am on the elliptical. She didn’t believe me when I said I couldn’t really do it until I showed her. She couldn’t put her finger on exactly where I was going wrong, but agreed I was definitely going wrong!
I promised no big or long running this year and to take it easy, watching for any sign of my symptoms returning. As much as I want to run for my sanity and my weight management, I never want to go through this herniated disc nonsense again.
In the sense of finding a balance, I’ve decided on this approach:
No more than 2 run workouts a week, to give me plenty of time between to notice if there’s any inflammation or any problem.
– No plans for anything longer than 5K distance or anything with speed work, hills, etc. Short easy running!
– No plans for continuous running. My goal is to keep to run walk intervals for the next year, until I’m further out from this injury.
What is that actually going to look like?
1-2 workouts a week, starting with 30 second run/2 minute walk and increasing the number of rounds of that from 5 to 15.
– If I can handle 15 rounds (about 40 minutes) of those intervals, then I’ll start increasing the run intervals up to 60 seconds (gradually) but still keep a significant walk break (no less than 90 seconds).
– Keeping up my long walks on the weekend (4 miles) and my strength training for my arm.

PT supplies

 I’ll be thrilled if I can get back to even a little running and tolerate it without injuring myself! If I notice any problems at all, I’ll stop. There are other ways to keep my sanity and my fitness. I’m not going to injure myself, I promise, even though there is a part of me that fears I’ll never really get back to running “seriously” (as seriously as this middling-slow girl was) again.
Anybody else absolutely incapable of using exercise equipment? I’ve had treadmill fails too! I’m just not the most coordinated in any aspect of life I’m afraid.

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Weekly Wrap Up: Highs and Lows

This is a chaotic phase in my life. After my trip to Louisiana, we transitioned my grandmother to hospice care and she passed away this weekend. I’m glad that she is resting now and this is over for her. Death causes a lot of angst for families, both in terms of logistical issues (traveling to Louisiana again, in the midst of back-to-back work trips) and in dealing with the emotional aspects of funerals and loss. My mother, bless her heart, is particularly squirrel-y about funerals, so there is going to be lots of reassuring required.

AlligatorI haven’t spent this much time back in gator country since I moved away 20 years ago!

It’s also causing lots of angst for my personal little family. I was out a week ago for several days to deal with issues in Louisiana. This week, I’m out of town today and tomorrow in DC for a meeting and then leave again Wednesday morning to go down for the funeral. O would miss too much fun stuff at school for him to come with me (and I’m going to miss the kindergarten musical and his first track meet!!) but I hate being away this much.

Track
This blurry photo is kiddie hurdles! Kiddie track practice is awesome!

Today, I got called here in DC because he was in the principal’s office sobbing because he thought I was coming to have lunch with him. I’m having lunch with him NEXT Monday to celebrate me being home, but that timeline was confusing for a kindergartener. We were both heartbroken for a while today. He seems to have recovered faster than me, particularly now that he knows I’ve sent a working-mom-guilt gift that will arrive tomorrow (complete with clearance from me to watch it – a movie – on a school night, even though that’s usually a TV-free time!). I’m really grateful that we’ve got family vacation coming up where we can spend so much time together that we’ll be sick of each other. PS Don’t worry – That Monday lunch date next week is happening because I’m taking a long overdue day OFF just for me after all of this!

Last week, I got in several walks, one run interval workout and hit my target of eating loads of fruits and veggies most days. Definite win! Saturday, things fell apart a little between a road trip in the rain (I brought Darrell and Oliver with me down to Missouri for a short work trip Friday & Saturday) and some stress eating due to my grandmother’s passing. I know that this coming week, with all of the Southern funeral food, is going to be a challenge. I’m going to focus on what I should be eating – 5 fruits, 5 veggies, lots of water – rather than all of the things I shouldn’t because let’s be honest – those “shouldn’t eats” are going to be hard to avoid at a Southern funeral. I’m also going to focus on lots of activity, including my two planned running interval workouts for the week and getting started with the Healthy Habits Happy Moms Walk This Way Challenge (30 days, free, here for more info). I’m going to check today’s 30 minute walk off of my list as soon as I finish here!

So, with the funeral coming this weekend, I’m not going to Cincinnati to attempt walking back to back 10K-5K within the time limits or to cheer on the awesome Meg in her marathon run. I know Meg will be awesome! If I can’t come, I’m at least going to help come up with lots of suggestions for signs for the cheering crew that is going. Share your favorites below and I’ll pass them along!

Thanks as always to Holly and Tricia for hosting our link up! Here’s hoping that after this crazy phase in life, I’ll be able to get back on track with some actual workouts to report.

What’s your favorite race sign?

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Weekly Wrap-Up: Home again (temporarily!)

It is so nice to be back home!
HomeI got some much appreciated park time with these guys when I got home Sunday. 🙂

Last week, I had to travel out to Louisiana at the last minute to help my mother coordinate a lot of healthcare issues for my grandmother. It was exhausting, but I’m glad I was able to help move things along a bit. I confess it was also very motivating, in a weird way. My mother’s mother and her brother are both hospitalized with complications of diabetes and high blood pressure that have been drastically worsened by their poor self-care. Right now I am weirdly angry that they are dying and disabled due to treatable, manageable conditions – or what are frequently treatable conditions (I know there are always exceptions). Neither of them ate well, exercised or took their medications. Neither of them got proper medical care. Lots of reasons fed into that lack of care but a big part of it was not believing the seriousness of the conditions or the need for medical treatment. With diabetes and hypertension, you often feel just fine until your disease has progressed to a point where you’re suddenly having end-organ damage and failing. This gene pool is abysmal but it’s mine and it’s a big part of the reason I lost weight and cleaned up my diet in the first place. It’s the reason I looked at the DASH diet guidelines for hypertension again when I finally got home this weekend (here) and the reason I told myself that it didn’t matter how hard it was, I had to pull myself out of this hole of poor food choices. It’s the reason I set my alarm for 5:45 today to head out to run a bit for the first time in ages.

I am happy to report that I DID get in my long walk over the weekend. I walked 7.5 miles in the Dallas airport during my long layover Sunday morning.

Airport walk

I am less happy to report that as I did that in Crocs, I have a blister. 😦 With a 7 mile walk and a 7.5 mile walk behind me, I feel confident that I can get through a 10K and 5K in Cincinatti for Flying Pig weekend.

I’m particularly proud of myself for getting that walk in, even with the very real possibility I’m going to be missing that race weekend for a funeral. It was so tempting to skip the long workout between the fatigue and the lack of proper footwear if there’s a chance it’s all for “nothing” but I suspect that if I’d been just sitting in the airport for hours, I’d have made a lot of bad food and drink choices. Moving helped avoid that.

Goals for this week:

  • Eat lots of fruits and veggies. (Specifically, 5 servings of each a day)
  • Do two run/walk workouts. (More on that specific plan later!)
  • Meditate daily. (I’m overwhelmed, to say the least with all of this family business)
  • Get a 4 mile walk in over the weekend. (Sort of a taper walk, before next week’s races)

Travel fitness tip: Google your airport name and “healthy” or “fitness” to find ideas for healthy food or exercise options in the airport. In the DFW airport, there’s a 0.7 mile walking path in terminal D marked by mosaic tiles like the one I took a picture of above. There’s also a yoga space, with mats and yoga videos on the TV!

What’s your favorite travel fitness tip?

Thanks as always to Tricia and Holly for hosting the wrap up!

 

 

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Weekly Wrap-Up: Crazy couple of weeks!

Sorry for dropping off of the face of the earth for so long! After going to California for work, I immediately turned around to be on call for a week. I am so grateful this is my last week on call for a few months! It was a doozy. I was at work 12+ hours every day and every day, I’ve more than hit my step goal thanks to all of this literal running around I’m doing!
Bright spots

One day when I came home late, Oliver and Darrell were walking around the block. O raced me around the block to go home. 🙂

Not only is work crazy, we’ve also had a lot of family health stressors. The three of us are fine, but a dear friend’s father had a massive stroke, so I’ve been spending lots of time checking in with them and visiting the hospital. He’s improving, happily. My assistant’s mother died unexpectedly. I have no idea if I sent flowers to the right funeral. My grandmother and uncle got admitted to the hospital and while both are medically fine, it brought to a head a lot of elder care issues we’ve now got to tackle as a family. They’re both down in Louisiana and refuse to leave their town, but resources are really limited there. And we’re all hours away. Sigh. Now I’m heading down to help my mom sort things out.

In the midst of all of this, I’ve had a mix of good and bad days in terms of food. Honestly, exercise has also fallen off the radar other than my PT and all of the walking I’m doing at work. This week, I’m going to get back on track even with the emergency trip to Louisiana. However, it’s time to admit to myself that this is going to be HARD. I know it seems silly, but I don’t remember it being this hard the first time around when I cleaned up my eating and started exercising. I think it was because I was starting from such an unhealthy place, it was easy to see progress with small changes. I also had a calmer life back then – less work, less busy family. I have to admit that it is going to be hard and I’m not just going to “flip a switch” to get back to normal.

Baby steps are needed. I downloaded a habit tracking app and am tracking “eat sanely” – which I know is a super unspecific goal. However, at this point I just need to feel like I’m doing better and once I start to string more and more good days together, hopefully I’ll be able to make more specific changes.

The Flying Pig race weekend is also upon us. I’m going to try to do my last 8-9 mile walk this weekend, so hopefully I’ll be ready for that day. 🙂 It’ll be hard in Louisiana, but I’ll get as much as I can. After that, I’m going to get back to the Couch to 5K program and start some easy running again. My PT would prefer I avoid long/intense running for the first year after my injury to avoid the impact too much on my healing disc so I will definitely keep it at a slow walk-run.  As soon as registration opens, I’ll register for the Road to Omaha 5K they have here each June in conjunction with the College World Series. We all knowing having that race registration is a huge motivator for me!

Send me good vibes for travel to Louisiana today and sorting out the care issues for my family! My mom is so relieved I’m coming, so I know it’s the right thing to do, but selfishly, I’m dreading the travel and chaos when I’m already burnt out.
Best hubby everMy lovely hubby got me a Wonder Woman Pez for Easter. I wish I’d thought to bring it with me this week! I think I’m going to need her.

Anybody else feel like losing weight and getting healthy was harder the second time around?

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Weekly Wrap-Up: Progress not Perfection

I keep my list of reasons “why” in the front of my list journal that I have with me every day. On the facing page, I have this:
Progress not perfection
The fact that’s its under something I scribbled out is somehow more appropriate, right? Progress not Perfection is definitely something I need to remind myself of now.

This week had some nice wins:

    • Cleared from weekly PT visits – now stretching out to every two weeks. Even better, I did a great job with my daily workouts for my arm and shoulder so I was proud of myself for not letting things slide even though I’m not getting checked as often!
    • 7 mile walk done – Sunday afternoon, I headed out for my walk and maintained around 18 minute pace even though I wasn’t remotely in the mood to push the pace. It’s nice to know that even my “easy” walking pace is a lot faster than it used to be.

Spring walk

There’s been some not-so-great in the last couple of days to balance this, I must confess. Saturday evening, we were out late and hungry. Rather than coming home to cook the dinner I’d planned, we found somewhere to eat out. It was prom night, so we tried three places before we found somewhere that wasn’t too busy and the place we ended up with didn’t offer the healthiest choices. I was tired enough that I didn’t care.

Sunday morning at 5 am, I was woken up by Oliver who was sick. Again. More vomiting. Sigh. We’d just done the GI thing on Monday. He was well for the rest of the week, until Sunday. I’m not sure it was just the dinner we had Saturday  night (a little outside his usual food comfort zone) or if he was sick with another bug. Regardless, it was another day of vomiting and sick boy. His poor tummy hurt quite a bit. Thankfully, he’s better today. Between lack of sleep and worry about him, I just ordered pizza for lunch.

However, despite less-than-ideal food choices, there are some wins.

  • I chose a glass of wine with dinner Saturday, not a sugary cocktail, and I savored every drop.
  • I skipped dessert with dinner and at home. I was full and didn’t need more. Recognizing that is a HUGE change.
  • I actually looked at my unopened box of Thin Mints on Sunday and thought “I’ve already screwed up today – might as well eat these.” However, after I got home from my walk, the urge was gone and I had a reasonable dinner.

I’m finding it easier to rein things in after “straying” which is good and I’m happy with my progress towards walking a 10K and 5K on the same day next month. Have I had things in tighter control before? Sure – but this is still better than I was doing a month ago. Progress, not perfection.

In the name of progress, I think setting concrete goals for this week is key. I’m starting the week tired after being up with Oliver and a couple of nights of poor sleep. I know myself enough to know that leads me to specifically overeating carbs (exhibit a: 3 bran muffins yesterday – small, but still . . .). Add on top of that, travel to Anaheim early Wednesday morning for a four day meeting.

Goals:

  • Track EVERYTHING – even if I go in the hole, I need to track it and own it.
  • At least ten minutes of dedicated exercise every day.
  • At least one of my physical therapy exercises a day.
  • No mixed drinks in Anaheim and no more than two drinks in any single setting (I tend to drink to network, which leads to less than ideal food choices).
  • No desserts in Anaheim.
  • No french fries in Anaheim (always the harbringer of travel-food-choice doom!).
  • Start each day with a healthy breakfast (looks reasonable from the room service menu!).

Oliver, of course, also has a goal for me in Anaheim: Get him a new Mickey Mouse sweatshirt. 🙂 He’s outgrown the last one I got him from Disneyland. I also promised him I wouldn’t be going into the park. With my injured neck and the high cost of park tickets, that’s not super hard to promise.

Question about walking as a workout as opposed to running: Should I approach fueling the same way I do with running (ie something every three miles or so?)? Certainly I don’t feel like I need something every 30-45 minutes like I do when running, but I probably need something over the 9 miles I’m going to cover next month. Any ideas or advice?

Thanks as always to Holly and Tricia for hosting our link up!

What’s your mantra to keep your head up during tough weeks?

 

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Weight Loss Wednesday: Dealing with Sabotaging Thoughts

“The scale isn’t moving anyway so what does it matter what I eat for dinner.”

“Darrell misses cheesy food. Why am I trying to force him to eat like I do?”

“I can start over tomorrow.”

Know what these are? These are sabotaging thoughts. Specifically, these are sabotaging thoughts I’ve had over the last 48 hours. I’m not the only one with this kind of internal monologue, I know. Hands raised?

One of my favorite features of the Beck diet book is the way it makes you pro-actively consider those thoughts and how you’ll handle them. Each chapter, each habit change, includes discussion of the kinds of thoughts you might have to throw you off track and ways to counter them.Those countering strategies have some common themes:

– Re-read your why list. Those things are important.

Why
You’re worth it. Don’t let yourself worry too much about how your changes will negatively impact those around you. After all, if those changes are leading to a happier, healthier you, it’s more than worth the temporary inconvenience.

Good choices have value, even when the scale is slow to catch up. Remember that you can control the inputs, not the output and every one of those good inputs is a better choice you’ve made for your body. Each one counts.

– We’re not unique in our sabotaging thoughts, which means we aren’t alone. The number of times I would be reading and realize that the sample “sabotaging thought” was EXACTLY what I’d been thinking is amazing. That doesn’t mean that I’m not a special flower (because of course I’m special, darn it!) but what it does mean that we are never alone in these struggles.

Pro-actively considering how you’re going to handle those thoughts when they arise, whether it’s dealing with a bad weigh in or a slip in your food plan or the donuts that show up at 3 pm, makes it easier to stay on the path you’ve chosen. Thinking through those strategies before you actually encounter them “in the wild” counts as practice, mental practice at least, and we all know that practice makes perfect.

What are your most common sabotaging thoughts? Have you ever actually written them out and thought pro-actively about how you’d counter them?

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