Today I had a setback. After doing so well with my program this week -- followed the food part to a T, did 3 hours of cardio and worked out with weights, I gained a pound. *gasp*
Yesterday, I was already expecting to get on the scale and have lost at least one pound after doing Step Aerobics the night before, but when I weighed the scaled hadn't budged.
Now I could go all to pieces and start eating wrong, etc. because of this setback but I'm not going to do that. I don't need to complain about this. I need to change it. I need to exercise the only control I have, which is self-control, and get into action.
I am going to continue to follow my healthier eating plan and to exercise as I have been doing this last week. I am going to carry on undaunted even if I have a small setback because I know that this is the path to success.
Am I too focused on success ? I don't think so. I need to stay focused otherwise I can easily slip back into my old patterns. I am really trying extremely hard to stay away from the "magic bullet" thinking but of course setbacks like this make it really tough.
Still, I am going to carry on as planned, I going to treat myself tomorrow because I followed my plan so well this week and continue the healthy eating lifestyle. AT some point, it WILL pay off.
Inspiration of the Day:
“Life is a series of experiences, each of which makes us bigger, even though it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.”
I read so much on the web these days, not only about weight loss and fitness but also on personal growth. One of the underlying themes I keep running across is the concept of celebrating your successes, no matter how large or small. So, let the party begin:
My number one success this month has been the realization and acceptance of the fact that there is no magic bullet. I've written about this in previous posts. I have done low carb diets, ultra-low fat diets, liquid diets, the Zone, South Beach and a whole lot of other strange things to lose weight. The one thing I did NOT do was to take a good, hard and honest look at my nutrition habits and try to eat and drink for health rather than losing weight.
I now eat carbs but they are nutritional, such as whole wheat bread, vegetables with lots of fiber, low-sugar fruits. I also eat fats but try to keep them to essential fats like that in olive oil, salmon, etc. What I do limit is calories and alcohol intake.
My second major success this month was getting back to the gym and doing Step aerobics. It's not that I wasn't already taking part in some exercise (my Mobilis group) but for me getting through that first Step course was a HUGE motivator!!
Another success this month may well be a by-product of the other two... but I find myself happier, more balanced emotionally and generally a lot nicer to be around than I have been in the past. That makes me feel good but I'm sure my husband, friends, family and colleagues appreciate it too!
All of that even though I only lost about two pounds this month. I'm measuring my success on other factors than just the scale!
So, how to celebrate these successes?
First, I'm going to continue leaving work early on Wednesday to go to my Step class.
Second, I'm going to start pampering myself once a week with a hot bubble bath -- a real treat but also good for developing a positive body image.
Finally, I'm going to treat myself to something this weekend. I don't know what yet -- maybe a new pair of jeans or a new scented oil to pour into my weekly bath or maybe a book or two. When I do my weekly shopping on Saturday, I will pick something.
My goals for July are (1) to stick with my exercise routine, (2) lose 5 pounds, (3) read at least two books and (4) continue organizing my home, getting ready for building our house.
Inspiration of the Day:
The biggest reward for a thing well done is to have done it. -- Voltaire
One of the things I'm not really great at is being my own cheerleader. I tend to beat myself up for things in my life for which I feel guilty. Guilt is such a nasty beast. Sometimes I wish I could be 100% guilt free but I'm not sure that this is a moral way to live.
I have been reading up on Affirmations, since one of the things I'm supposed to do on my road to improvement is to concentrate on an affirmation at least once daily and believe in it. I searched around the internet and found this one, for people trying to get healthier:
I am happily and consistently exercising and eating healthy so I'm getting closer to my perfect weight every day.
I like this one but it only covers my physical self. I think I need to come up with a part 2 to the above which concentrates more on my emotional self -- building self esteem. Maybe the self esteem will come as a result of the healthy body but I'm not so sure. I think I need to give this more thought.
Inspiration of the Day:
First say to yourself what you would be; and then do what you have to do. -- Epictetus
Last night I went to a Step Aerobics class in a nearby fitness center. It's a good fitness center, sponsored by Reebok, so the Step instructor was really excellent. Almost American style... I used to do Step three times a week but haven't done it for at least 12 years now. LAST NIGHT, I DID IT ! ! !
The class I went to was Step 1 (they also have Step 2 and 3 as well as Cardio Step and Aero Step). Well, if that was Step 1, I wonder what Step 3 must be like!!! I had a really hard time keeping my pulse under 165 and I was fire engine red in the face when I finished the class. I couldn't do it all, I had to just step in place sometimes but I finished the hour with such a sense of achievement that I felt like I'd run a marathon!!! I will definitely go back for more!
At the end of the hour my pulse watch said I had burned 900 calories!! WOW! Is that possible??? This morning I was a pound lighter. Probably a lot of water weight since I was sweating like CRAZY.
Tonight I have my Mobilis group. The last meeting we had a fitness test. We had to walk fast for 4 minutes and in that time, cover a certain distance. It wasn't expected that we pass the test -- Mobilis apparently expects you to fail at the beginning of the year and pass at the end. Well, several of us (myself included) passed.
Tonight, we are supposed to FINALLY get our Nordic Walking poles and actually start walking. While I like nordic walking (walking with poles like ski poles -- in case you aren't familiar with it), it's a little too slow for me so I am augmenting with these Step classes once or twice a week. When the Mobilis year is over, I may join the fitness center on a more permanent basis. Right now I only go on a day pass.
Today is the first day of summer!! Yippee!! Unfortunately, our weather here in Germany is not really nice but it is warm and although it's supposed to rain today and tomorrow, we have a good prognosis for the weekend.
So, I guess I've blabbered enough! I wish you all a great first day of summer!
Inspiration of the Day:
“You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals!” -- Booker T. Washington
Everything we experience in life is based on a decision. There are no victims. You are in control and can lead your life and not let it lead you.You can lead it anywhere you want to go. The power is within you and you make the decisions that affect your life. You can decide to be on time. You can decide to get in shape, stop smoking, eat right and be a good lover.
What powerful thoughts! This comes from a website called toolstolife.com, which I can HIGHLY recommend. It's free and it is extremely intelligent, thought-provoking, as well as a really good website technologically. Go and check it out. It's worth your time.
The follow on thought to the above is that you can't control the world, you can't control others -- your husband, your kids, your neighbors, your boss.... but you CAN and MUST comtrol yourself and you do this by making decisions every day. You decide to eat the wrong foods or too much. You decide NOT to exercise. But you can also decide to eat right and to exercise. It may not be as easy as the other decision but at the end of the day, it is your decision to make.
It seems as though this is a thought shared by many.. thus my inspiration today....
Inspiration of the Day:
"You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward.” -- Amelia Earhart
I am sorry to say that I have been missing in actions for a few weeks and have made absolutely no progress in that time.
It seems I have so many plans and dwindling time to achieve them.
One plan I made this week was to add at least one aerobic class to my fitness routines for the week. There's a really good fitness center in my town which offers a daily rate rather than a membership, so I have decided to attend my first class there this Wednesday.
Since I have my Mobilis group twice weekly for a year, it doesn't make sense to fully join a fitness center so I was shopping around for places that offer you an alternative. This center is sponsored by Reebok and they offer all different sorts of Step classes (which I love!). So Wednesday, I'm going to start with Step 1 and on Friday I want to try Cardio Step.
On Thursday this week, we are starting Nordic Walking in my Mobilis group. I'm SO excited!! I have been waiting for that since the group began at the beginning of April! I'm really curious how I'll like it and how it will help me get more mobility in my arm/shoulder.
I kind of blew it this weekend. We were invited to a party on Saturday night and I drank quite a bit of wine. Normally, I would not be too concerned because I don't drink too much regularly, but every time I have a hangover, I overeat the next day. Well, I didn't really overeat but I ate all the wrong things yesterday! Too much bread, candy... And this blew my whole plan of going to the fitness center I was talking about above for a first class on Sunday. I could not do much more than lie around on the sofa and read.
Instead of giving up for the week however, I'm going to plug along and try to regain my momentum. I'm pulling up my proverbial socks and getting on with my diet and fitness plans. Somehow, I feel even more motivated than usual because I need to regroup after this slight blunder. I can do it! I can dot it! I can do it!
Inspiration of the Day:
It's not the situation, but whether we react (negative) or respond (positive) to the situation that's important. -- Zig Ziglar
A man who wants something will find a way; a man who doesn't will find an excuse.
What a fabulous quote! It is really true!! In my Mobilis group (long term behavior modification for weight control and exercise motivation) there are members who are just totally fired up and find a way to achieve the goals we set up for ourselves. Then there are others who always have some reason (excuse) for not being able to meet the goals. There have been one or two who have changed over the course of the first four weeks from excuse-makers to achievers, but some people will probably remain excuse-makers for the entire year (length of the group).
I said yesterday that I felt like the start of June was like starting over. Last night, I went home and cleaned out my fitness/art studio room because I have two major art projects going right now and I want to start using my elliptical trainer regularly again (in addition to the twice weekly Mobilis fitness hours). I looked at my room on Sunday and thought, no one can even turn around in there, let alone create any art or log 45 minutes on the elliptical. So I spent two hours cleaning it out, getting some surfaces free for the art work and placing my elliptical trainer a bit more in front of the window so I can look out over our terrace while working out, if I decide not to watch TV. I had such a feeling of achievement after those two hours that it has inspired me to do even more. I want to make that room my little oasis!
Today I have a fitness hour with Mobilis but I will also ride my bike for about 30 minutes at lunch time since I did not bring anything for lunch today and I don't want to eat the extremely high calorie, high fat cafeteria food. So I will bike to a nearby grocery store, pick up a can of tuna or something and then bike for 30 minutes around the area. It is a beautiful day today and I can't think of a better way to spend my lunch break.
Two months until my summer vacation. I am setting myself a goal to lose 8 Kilos in those two months, approximately 1 Kilo per week. If I lose the 8 Kgs, I will get myself a new bathing suit *gasp* (even though I HATE trying on bathing suits).
Inspiration of the Day:
"First say to yourself what you would be; and then do what you have to do." -- Epictetus
It's a new month! June is great and it is my first full month of self-employment, reduced stress and renewed commitment to living a healthier and happier life.
I am so inspired this month. So far, everything just seems to fall into place. No, I haven't lost 10 pounds already in June but I am eating better (because I want to) and I am getting more exercise and feel more emotionally balanced. I'm feeling fantastic!
Tip of the Day:
Every morning, first thing when you get out of bed, clap your hands and say "I'm having a great day!" Put a big, silly grin on your face and then go about your daily activities. After you have done this for a week or so, just clap your hands at sometime during the day. It should be enough to put that grin back on your face and remind you that you are having a great day!
Inspiration of the Day:
“Vitality shows in not only the ability to persist but the ability to start over.” --F. Scott Fitzgerald
Have any of you read The Secret? It is a book about the Law of Attraction and getting what you want out of life and being the person you want to be by "attracting" it to yourself. You do this by thinking about what you want as if you already have it. For example, if you wanted to own a huge house in the country, you should think of yourself in the house, doing the garden work, etc. as if you have it already and soon it will become yours. It is a controversial subject because some people find it too simplistic, anti-religious, too "new-age", etc. But it is an interesting concept to say the least.
I tried applying the principles of The Secret to only one area of my life recently, my relationship with my husband. I imagined us at home each evening, having great conversations about the events of the day, laughing together, enjoying each others' company (not that we don't already do this usually -- but often, we are tired and grumpy from work and it reflects in our interaction with each other). I can tell you, for the week I imagined this, it was a week of exactly that -- great conversations, laughing together etc. Was it because of the The Secret? Well, I don't really know. Maybe it was just because I felt more up and more positive because I was thinking positive thoughts all day.
I was goofing around on YouTube yesterday and I found a woman who was doing a 100 day challenge with herself to apply the principles of The Secret to her weight loss efforts. What an interesting approach! Now, she looked pretty thin to me already at the beginning of her 100 days and her videos were pretty dull, so I didn't watch them all but I did think about the idea. More precisely -- I wonder what will happen if I imagine all day that I am not only not hungry but actually very full. Will that eventually mean less appetite, eating less and hence, could I lose weight that way? Probably preposterous but worth a week of trying. I'll let you know what comes out of it.
After a really long break due to Germany holidays, my Mobilis group is back in the swing of things. We met on Tuesday for a session with the Nutritionist. She talked mostly about fats (good fats, bad fats, etc.) and much of it I already knew. I actually thought we were having a sport session and came in my fitness clothes and felt kind of silly. Tonight should be interesting. We have a discussion session with the psychologist. She asked us to bring a photo of ourselves and I realized I haven't got any recent pictures. So I'm bringing one from my wedding day, three years ago. It's flattering but does not show me unrealistically thinner than I am now (only about 10 pounds). I think we are going to set goals and write a contract with ourselves (shades of Bob Greene), which in my opinion is sort of late since we have been in this program for a month already. My Mobilis buddy Ulrike and I usually make fun of the psychologist because she is the stereotypeof psychologists! But, I am definitely going to give her a chance tonight.
In keeping with my discussion on The Secret, here is my inspirational thought of the day, from one of my favorite thinkers!
Happy days to all!
Inspiration of the Day:
"All that we are is the result of what we have thought."
Today has been a better day for me than yesterday. I have had a terrible cold and yesterday, I left work early, went home and slept for 18 hours straight!!! I really must have needed that sleep because when I woke up this morning, I felt better and my strength has been increasing steadily over the course of the day.
One of my longer term goals is to build a visual discovery journal -- sort of a scrapbook all about myself, particularly my internal self (thoughts, goals, dreams, etc.). I saw an article about this on the web, which promoted a pretty expensive book describing how to do it. I read excerpts of the book and now want to start without buying the book.
I read this on another weight loss site and I loved it! It just had to be one of my inspirations:
Inspiration of the Day:
"People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within." -- Dr. Elizabeth Kubler-Ross
