This is what I have to say… I can do this. Even when I’m not feeling 100% I can do this. Even though sometimes it is hard to track, weigh, and measure my food I can do this. If I just take the time to think it through and reflect on why I’m doing this, I will see it’s worth it. Living in a healthier body is worth the work. So… even though it’s been hard to do lately, I will keep at it because I am worth the effort.
The day after Thanksgiving was met with a lot of enthusiasm to celebrate wellness and good health. I missed my 8:15 am spin class because it was so warm and snuggly in bed; however, I did get into the 9:30 am class, and the instructor was amazing. The class offered a high-intensity fun workout and I left the gym feeling fabulous. I am very grateful that I have found an activity that I truly enjoy. I keep thinking about Robert, a fellow #WW member, who shared a study that said people who maintain active lifestyles are more likely to maintain their weight loss. (Click here to read more)
The bagel store was hopping when I got there. I bought three bagels, hard-boiled eggs, 3/4 pound of Boars Head Ovengold Turkey, and a small vegetable cream cheese. I still have not had a bagel because I am just not ready to give up all the points to eat one. It will happen one of these days just not today. I think if I ate all those carbs, I would crave more and in an effort to do a little post-Thanksgiving detox (as it were) today would not be the ideal day to indulge! So instead…
I really enjoyed breakfast. It’s so important for me to eat a variety of foods and that I really like my food. I could have eaten lower fat options for the cheese, but it wouldn’t taste as good to me. I’d rather spend the points on the foods I like to eat.
Word of the Day: Rise
I belong to a community of writers, (#TeachWrite) Teachers Who Write. Each day, Jennifer Laffin sends out a writing prompt into the internet and today I wanted to try my hand. She sent a little push with the Word of the Day, “Rise”. Being a huge fan of words, I did a quick search and this what I found.
So how do I take this potent word, rise, and apply it me and my experiences? I am not so bold as to think that I am where I am because of my efforts alone. No doubt, I have had to work and sacrifice to be here; however, my rise is like a wave in the ocean. I am brought up by generations of hard work, love, and devotion. Then there is that bit of luck that is thrown in that may or may not be a kiss of divine intervention. I believe in the latter because I believe that this world is more complex than we realize.
I believe the rise is fueled by the embers of a personal belief that burn brightly from within the heart. I believe there is something sacred within each of us that we must stoke with both inspiration and grace. Going into this holiday season, I hope that I may meet that challenge and give more and be more and burn brightly so that I may rise and be worthy of this beautiful life.
Short post today. I went over my points because we ate dinner at a local Greek restaurant and it was really good. I went into my “weeklies” but I think it will be ok. I tracked everything and used a total of 32 SmartPoints. Now, I’m still kind of full and sleepy.
I hopeè you had a good day too. I hope that you are getting the results that you wanted. Know that fast or slow, just taking time to plan out your meals, get active, or examine your emotions is the way to take care of YOU.
So make a promise that you will do something special for yourself tomorrow. I wonder, what will it be? I plan on going to spin and going to bed earlier tomorrow. I think I’m a little sleep deprived. How will you take care of yourself tomorrow? Say, it; jot it; do it.
Last night, before I went to bed I was reading The Power of Habit and it turns out that researchers are very interested in willpower. It seems that willpower is like a muscle and the more demanding the task the more depleted your stores of willpower can become. That’s why it can be hard to go for a run after work. You’ve used up all your willpower to get through answering a stack of emails and or reading some new protocol.
In the old days, a full day of professional development would have been a struggle when it comes to staying on track with my SmartPoints. There are always granola bars, candy, and sometimes cake, chips, or cookies to nosh on throughout the day. I was not tempted, not once. I did have one piece of candy (2sp) after lunch but that’s it – that’s all I wanted. My habits have become so rooted in my daily life that it doesn’t take the same amount of effort (or at least as far as today is concerned) to say no to food.
It was a full day of learning and I have lots to consider as I wind down tonight. I’m thinking about the kind of language I use with my students. It is so important to be careful with language. Having the privilege of being part of a child’s education means that I get to be the one who cheers young readers and writers on as they learn to find their voice in the world. I get to amplify their success and honor their struggles. Learning cannot happen without some struggle. There is always a flip side: success and failure; safety and vulnerability, courage and fear. The thing is, we need both and we have to make both ok if we are going to continue to evolve into the best version of ourselves.
There is no success without failure so give yourself permission to fail. Fail without shame and lean in and learn more about yourself.
We will never truly feel safe until we have put ourselves out there and opened ourselves up to vulnerability. Share how you feel especially when the feelings make you feel small or unsure about who you want to be.
There is no way to be courageous if we don’t feel fear. Fear is the thing that makes courage so extraordinary. Do something new that you’ve never done but have always wanted to try. Grow into the person you want to be don’t just take shelter in a lesser version of yourself.
Learning and struggle are part of the journey. Whether you are learning to read and write or trying to change your habits to sustain a healthier lifestyle. Eventually, you learn and what was once a struggle is now just part of what you do, like saying “No thanks” to candy. If you’re not there yet, it’s ok to be kind to yourself. Every single day your willpower gets a workout, life is hard sometimes. I think just acknowledging that makes it better.
I had a conversation with a friend today who is has lost so much weight. she shared her frustration about gaining .2 pounds and being stagnant. It was privileged to be the voice that reminded her of all that she has achieved. I quoted my Weight Watcher leader, “Don’t forget all the pounds you’re defending.” Narrowing the focus to numbers minimizes the accomplishment. If you’re on a weight loss journey and you feel stuck, it doesn’t have to be a big deal. Acknowledge the disappointment but keep going. Just because it isn’t happening quickly doesn’t mean it won’t happen. You can do this. Believe it.
I had Open House so I only got home around 9:30 pm. I was really hungry and ate dinner and then I had 1 and 1/2 servings of Edy’s Moosetracks Sugar-Free Ice-cream. I went over my SmartPoints allowance so I did not earn a “blue dot”. In retrospect, it wasn’t really worth it but this was just one choice out of so many others. I thought about not tracking it for a moment, but then who would I be kidding? Myself. I am proud that I recorded it and am continuing to be honest with myself and anyone who happens to read my post.
Now I am looking forward to washing my face, getting into p.j.’s and hitting the sack. Tomorrow is a new day.
This post is coming at you late because it has been a long day of work. I spent most of today writing on my computer. I found myself thinking about food a couple of times. Two times were because I was experiencing internal hunger. Time had slipped by and I had not eaten in over four hours and I wasn’t craving anything, in particular, I just wanted to eat something. However, one time I was thinking about a Carvelite Ice Cream Cone and that was a desire to alleviate some stress. I didn’t go for the cone because I had a chocolate chip cookie after lunch. I’m ending the day with one rollover point. Breakfast 2sp; Lunch 8sp; and Dinner was 10sp.
So while I have this tremendous workload going I decided, I needed a boost. So I did two things to help myself…
One: I prepared a really delicious dinner. I cleared my dining room table of all my books and the whole family sat and enjoyed the meal together. It was homemade sauce (with pork) and pasta. A true comfort meal for me and I was able to eat it, enjoy it, and still stay on plan. I did weigh and measure my serving, and I had a piece of bread to dip in my leftover sauce. So darn good.
Two: I needed a visual anchor to remind myself of how far I’ve come in terms of weight loss. On my right, is my mother’s ring sparkling up at me. There to remind me of all the years it was tucked away in a draw because I couldn’t wear it. On my left, my engagement ring, and wedding ring which were at one time, too small for my fingers. Now they are so loose they turn to the side. I did that.
I think it’s important to give yourself a chance to be successful. When you know you are going to be up against it you’ve got to plan in some relief. Celebrate all the victories none are too small. Believe you can do it even when your circumstances aren’t ideal. You are worth every ounce of effort. I’ll be back at this tomorrow. Do this with me we can all get to goal.
The end of August means getting back into routines. Packing my lunch and breakfast. – check! Pre-tracking my food for tomorrow – check! Laying out my workout and work clothes – check! Scheduling my morning (5:15 am) spin class – check! It means early bedtimes, and planning ahead. Even though this summer has been hard, I will miss it.
So hot yesterday was in the 90’s
Not from today’s walk, but it’s lovely.
I am so grateful that I’ve been able to put so many good habits into place. The habits are the muscle that keeps the lifestyle going. Having a better understanding of how habits work is helping me. Now I don’t feel defective when I sense the tug of old habits. Old habits never die, but they can get crowded out by new ones. I picture that in my mind and it helps. The secret sauce for habits – beliefs. You have to believe that what you are doing will work – then it works! Strange that it’s that simple, but it’s true.
Back in December, I had this epiphany about beliefs and that’s when I really turned the corner. I remember it because it was very profound, it was like a lightbulb went off in my mind. I began to really believe I could do this and then I never looked back.
If you want to lose weight, begin by:
understanding why you want to lose weight – is your “why” compelling?
changing one habit, for example, tracking your food intake.
finding an activity that is enjoyable – you’ll be happier.
setting small goals, and find some time to reflect.
getting a community of like-minded others to help you along the way (I’m in!).