From August 1, 2008 to August 1, 2009, I went from wearing a size 8 and running and working out regularly to busting out of size 14 pants and not working out at all. After years of consistent exercise, I couldn’t believe I was starting over from scratch–again. I was really struggling with getting back on track. While I hated where I was, I just couldn’t seem to find the energy to pull myself out of bed in the morning and move. Three things were key to my turning around that situation. Accountability. Support is vital. Having a friend, coach, or group to turn to is huge! Progress not perfection. Counting every single thing you do during the day that could even be remotely considered part of a healthy lifestyle builds positive momentum. Mindset training. Shifting your thoughts from hating where you are to focusing on why you want to be fit, strong, and slim is the true secret to long-term weight-loss success. Here’s how I did it. My friend, Julia, was my first accountability partner and we checked in with each other every day to cheer each tiny success and reframe any “stumble.” (Thank you, Julia! I couldn’t have done it without you!) I set small, attainable goals for how much time I would move my body. Starting with a goal of just 10 minutes a day, I counted walking the dogs, vigorous vacuuming, and even a long walk across a parking lot to my car. I literally counted anything and everything that involved moving. A few weeks of meeting that minimal goal and I bumped it up to 20 minutes, and so on. And I wrote out all the reasons I wanted to be fit, […]
Tips for Providing Weight-Loss Support
In Monday’s blog, I wrote about the importance of reaching out for support, and suggested tapping a friend or family member to be a Wellness Partner. But what does it take to be a successful supporter? How do you know that your good intentions won’t accidentally submarine someone’s self-confidence? This can be an issue when you see someone you love who is discouraged by their weight-loss results. You’re pointing out to them that they shouldn’t be reaching for that second cupcake really isn’t helpful—unless they ask for that kind of input. I promise your loved one knows that the cupcake isn’t moving them towards their goal and already has enough internal struggle going on. Your pointing out their obvious behavior will probably make them feel criticized and tip the emotional scale to resentment. Here are some tips for being an effective Wellness Partner. Ask for accountability ideas. Instead of suggesting that you keep your loved one from eating that second cupcake, ask what you can do to help support them in meeting their weight-loss goals. Let them come up with how you can best hold them accountable, and then follow through with their ideas. Be a cheerleader. Count and celebrate all the things they are doing right—even the really small things—and help them ease up on their self-criticism if they have stumbled. The emphasis should be on progress not perfection. Ask for permission to brainstorm solutions. In your strong desire to help, you may mistake the need to vent for the need to problem-solve. Before you start firing off solutions, explore the problem and then ask how they could overcome any obstacles. Sometimes the solution is just getting them to see a situation from a different perspective. Remind them […]
Keeping Yourself on Track When You Have Been Less Than Perfect
My eating has been less than perfect this week. It hasn’t been horrible, but it hasn’t been spot on, either. What I love reflecting on is that in the fairly recent past, not being perfect would have meant giving up altogether. My thinking would have been along the lines of, “I’ve blown it,” followed by a lot of really harsh self-criticism that would have resulted in regaining the weight I had just lost. That old negative, catabolic assault on my mind, body, and spirit felt terrible! It truly was verbal abuse inflicted on myself. I’m so glad I don’t do that anymore! But this morning, I became aware of a slight undercurrent of catabolic thoughts and feelings (guilt) resulting from a few higher calorie food choices. Since I am aware of it, I’m going to address it right here and right now. The main thing I want to remind myself is that optimal wellness is about taking care of me for the long-run. While I have set some goals for an 18-week transformation challenge, my wellness goals will not end there. I do not have to be perfect to meet my short and long-term goals. What matters most is that I am making progress, and I am definitely doing that. Yesterday is done. Forget about it. Focus on the choices I am making today. Yes, this weekend will be challenging being with my folks, traveling, and it being my husband’s birthday, but I have the skills and determination to make the best possible choices—and still allow myself to have a good time and truly appreciate what I am eating. As Tony Horton says, “I will do my best and forget the rest.” And I am […]
Transformation Mastery
I am getting excited to start an 18-week challenge tomorrow for Transformation Mastery. During this challenge I am releasing 10 pounds of fat–as well as lingering fear or limiting beliefs about what I can and cannot do. I am also increasing my fitness and nutrition level, and lean muscle mass. I am continuing to strive to be the best that I can be–body, mind, and spirit! This is going to be fun!
Vacation Accountability
I’m sitting here drinking a green protein shake (spinach, banana, flax-seed, vanilla protein powder, cold water, cinnamon, and ice) feeling good about getting back on track nutrition-wise. My husband and I just returned from our first cruise, which we took to celebrate our 20th wedding anniversary. And boy, people are not exaggerating about the food on cruises. Delicious food is everywhere in massive quantities! Before I left, I blogged about my plan to deal with food and exercise during the trip and asked you fabulous readers to help keep me accountable. My intention was to enjoy myself and to feel like I was having a vacation, but also to come back feeling good, balanced, and with my healthy habits intact. While I didn’t write down what I ate every day (hey, I was on vacation!), knowing that I would be reporting to you all on how I did, I kept a running tab in my head and was planning to give myself a grade of “B” for how well I navigated the week. But rereading my intention has me re-evaluating that grade. I actually met that intention spot on! I never felt deprived, kept my indulgences mostly in balance, and feel the momentum to resume my healthy habits. Good on me! Here’s how I did. Food—I avoided the bread basket all but the night of our anniversary and selected fairly healthy meals. I did eat a lot more beef than normal, but since I am allergic to fish or seafood, I would have been eating the same chicken dish over and over otherwise. Instead of my normal five to six small meals it was definitely more like three larger meals with one snack, but for […]
Are You Tempted?
I’m packing today to go on my first cruise to celebrate my 20th wedding anniversary. To say I’m excited is an understatement! But I’m also aware that I will be facing lots of temptations, and it might be easy to let my attention to health and wellness slip a little—or even a lot. I’m already feeling vacation’s siren song of rest, relaxation, and indulgence. Making wellness a lifestyle means consistently practicing healthy thoughts and actions no matter where you are, even a cruise. To me, it also means finding balance and a little bit of freedom without undoing all the mental and physical momentum I generate on a daily basis. My intention is to enjoy myself and to feel like I’m having a vacation, but also to come back feeling good, balanced, and with my healthy habits intact. To fulfill that, I’ve created a plan. I will know my plan was a success if when I come back I have maintained my weight and feel good physically and mentally. Select and Sample One thing I know I will be facing is lots and lots of food options. It’s important to remember that there’s no way I am going to be able to eat everything I want, and trying to go there will mean paying for it later. So I plan to use the plentiful food options to my advantage. What that means is that I will be able to select healthy food and portions most of the time. My intention is that I will be selective and eat those treats that I truly want, but I am going to choose not to eat as much of them as I might want. A bite or two […]
Accountability
In yesterday’s blog, I set out a plan for dealing with the mega-munchfest that I was facing last night that included being accountable to you Fabulous Readers. The Plan Eat healthy throughout the day. Get in a workout. Have a filling and nutritious meal before we go. Look over all the food and choose one thing that I will indulge in. (This will probably be the crust-less fudge pie that my husband is planning to make. It’s totally calorie-worthy!) Take a tray of vegetables and healthy hummus to give myself some nutritious nibbles throughout the evening. Take some sugar-free gum along to chew if I start fighting cravings. Go in determined to succeed and feel guilt-free. Hold myself accountable by reporting to you all how I did. The Report It worked! I ate clean all day, got in a 30 minute run/walk on the treadmill, and ate a filling soup for dinner before we left. I also included a serving of whole grain crackers and a low-fat cheese stick so that I would feel like I’d some “party” food. Once there, I had a rye cracker out of one of the bowls of snack mix before I remembered my plan. After that I did great! I stuck to the carrot and celery sticks and home-made hummus, and avoided the cheesy, fatty dips that everyone else brought. (Mine was the only healthy dish there, so bringing something I knew I could eat was a life saver!) I was also pleasantly full, so I was definitely less tempted to stray. I did promise myself a treat, and since David ran out of time to make the pie, I had three ginger-snap cookies that I spread out over […]
Accountability
Accountability for December 30, 2011 After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery. Weighed this morning and I have maintained over the holidays, surgery, and recovery. Woo hoo! It’s clear I will meet my goals of maintaining my weight and feeling great on January 2. In addition to 20 minutes of walk/jog intervals, I got in two short walks yesterday. Also ate well with the only splurges at dinner out with friends being half a cocktail, two bites of apple cobbler, and two peppermint hard candies. I’ll take it! Today I will do a low-weight upper body workout and will get in at least one short walk. Tonight’s New Year’s celebration with friends will be my free meal for the week, and I will be back on track tomorrow with our area’s traditional New Year’s day meal of collard greens and black-eyed peas. Thank you Fabulous Readers for helping me meet my post-surgery diet and exercise goals! Are you making New Year’s Resolutions and have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.
Accountability
Accountability for December 29, 2011 After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery. With my doctor’s OK to slowly go back to my regular workouts, yesterday I did a low-weight lower body workout and it felt awesome! Also go in a nice walk with the dogs. Am a little sore this morning, which lets me know I hit the intensity level just right for where I am in my recovery. This morning I did 20 minutes of walk/jog intervals and I plan to get a walk or two in, as well. Eating was pretty clean yesterday. Only thing off plan was two peppermint hard candies to satisfy my post-dinner sweet-tooth. We are going out to dinner tonight with friends, so will do my best to stay on track. Definite progress! Are you making New Year’s Resolutions and have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.
Accountability
Accountability for December 28, 2011 After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery. Had my first post-surgery appointment with the doctor yesterday and he confirmed that I am recovering remarkably well. He even expressed surprise at how well I’m doing! I attribute this to the power of a positive mind-set, minding the doctor’s instructions to walk and drink lots of water, and eating well most of the time. As my accountability posts attest, perfection is not required for fabulous results! I have permission to slowly go back to my regular workouts. My body will let me know if I am doing too much. Did get in all my walks yesterday, and ate clean until we joined friends for dinner and drinks. I splurged a bit on two drinks, a few bites of my husband’s French fries (they were worthy!), a couple of bites of the macaroni and cheese appetizer, and a bite of peanut butter pie. All in all, I think I did pretty darn well. Did stay up probably a little too late (thus the tardiness of my posts this morning), which I think contributed to the headache I went to bed with last night, but I feel great this morning! Looking forward to getting a gentle workout in today, as well as a couple of walks! Are you making New Year’s Resolutions and have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what […]
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