One of my interns shared that she noticed that words are important to me. As I embark on this weight loss journey I needed to understand what was tripping me up. We all know to change your body composition is about diet and exercise. For example, how I got in this situation was robust food and champagne consumption and not exercising. Also, the last two weeks I was on medication that jacked up my weight just as I was finally getting it straight.
As I think about the phrase “diet and exercise” I realize this phrase was stressing me out. Diet to me means deprivation and exercise to me means pain. Recognizing that words are important to me – I decided to change my strategy. Change “diet” to portion control and “exercise” to shake my butt. My challenge isn’t really what I eat – but how much. For example, I love green grapes. Green grapes are healthy but not when I eat about 2 pounds over the course of a day.
Shake my butt is something I feel I can do for at least 30 minutes a day. However, If I tell myself I need to exercise…well I will find any excuse not to.
My goal is for the next 30 days to exercise 30 minutes and to right size my portions by following the My Plate recommendations. Also, for the next 30 days I will enter my progress in My Fitness Pal. This will be experiment of mind over matter (?). I will report my progress weekly. Wish me luck!
I feel as if I’m doing the cha cha. Every step forward comes with two steps back. My sinus, upper respiratory, ear infection triggered my trigeminal neuralgia in my right cheek. For the last month I’ve slept through the night only 3 times.
The medication I’m taking requires that I eat “hearty.” The first night I tried to eat light. It only took an hour before I got sick. So now I’m sick, too exhausted to work out and eating hearty. I’m not at my heaviest but I’m slowly creeping in that direction.
For the last year, every time I was ready to launch a full on fitness program something happened. It’s as if my body wanted me to take some time off and rest. I’ve been an athlete most of my life. Does my body just want to chill?
It’s understandable that my body is tired. However, I don’t like this fuller version of me. How do I balance being fit and giving my body the rest it requires?
(in informal golf) an extra stroke allowed after a poor shot, not counted on the scorecard. (online dictionary)
December 2017 – January 2018 was not counted on the scorecard. My role of 11 years ended at a company I was an employee for 16 years. It was the holidays after a milestone birthday. I celebrated the start of one milestone and the ending of another. The celebrating didn’t really include extensive cardio exercises or golf. It did include a lot of champagne, cake, and amazing food. Also a new strength training routine and I learned my way around a weight room.
January began with a new role and a new waistline (also a new roll). Despite the extra poundage I was “over the moon” happy with my new beginning.
Now as we enter into March – I’m giving myself a mulligan. I’m settling into my new responsibilities at work so now it’s time to get back into a work -out routine.
My goal this year is to get back to my solid “thickness” and ditch the low dosage blood pressure medicine. Wish me luck!
I get by with a little help from my friends.
I’ve been struggling staying committed to working out. Some days I’m in beast mode. I spring out of bed- get on my gear and work out like I have a future “court” date with Serena.
Other days I’ll turn my workout time into a leisurely stroll down social media and the only thing doing reps is my pointer finger scrolling. So I had to think when have I been most successful?
Accountability challenges. Yes, so I reached out to a friend, got down on bended knee and offered her the role. She said YES! We set our parameters. Online Zumba game for 45 minutes and 30 minutes strength training. I chose 6 days/week –she being an overachiever chose 7 days.
Yesterday marked one week in. So far so good for both of us. For example, there was a day that I started running errands at 8am and returned home at 9pm. I just wanted to be one with the couch and chill. But no…I dragged my tired butt to the guest room and cranked out 54 minutes of Zumba with wrist weights.
Later in the week, due to my schedule I broke the Zumba in 2 (25 min parts). The other bonus is this plan is helping me hit my Fitbit goals too.
I’m excited and motivated. I’m glad I didn’t give up trying to figure it out. Sometimes you have to keep trying things out until you find what works.
Get your head in the game. Your inner coach yells. Stay focused on what you’re eating and working out.
Yet get out of your head when the workout is kicking your butt and you tell yourself you can’t do it.
Or when you tell yourself one bite of cake or one piece of candy won’t hurt. Except it never stops at one bite or one piece. It’s a negotiation with your brain that’s lost the minute you open your mouth send that savory piece of heaven southward.
Which is it? Head in or Head out? Ugh! It’s like a bad case of hokey pokey.
As if that wasn’t enough, I was hoping to start 2 a- day- workouts. But that second workout must have lost its invitation in the mail.
Strangely, I’m not having abandonment issues. I just can’t get my head in the game and clock in.
Fingers crossed that next week I can make it happen.
I am a live-out-loud all in kind of person so portion control can be a challenge. Both with food, time, and emotion.
My first thought, regarding food, is to start with a smaller plate. My second thought, is to actually use a plate! I usually snack directly out of the bag or container. Therefore I’m not conscious of how much I’m eating. My nutritional coach gave me some great advice. Cut 250 calories from food and burn 250 calories from exercise daily. 500 calorie daily deficit x 7 days is a pound a week. I will hold myself accountable by checking here weekly.
In life I’m going to experiment with taking bite size potions out of life. I’m hoping by doing that I’ll be more in the present and less overwhelmed. My goal for July is establish a routine and go small. Wish me luck!