I'm proud of my day. My location broadcast from a local car dealership went well. I prepared a wonderful breakfast before the broadcast and it easily carried me through to a late afternoon lunch.
The free hamburgers and hot dogs at the broadcast wasn't an issue for me in the slightest. This is a change from the beginnings of this turnaround from relapse/regain, when I didn't feel as confident and strong. I can remember, very easily, times when a table full of burgers, dogs, chips and whatever else would require me to reach out for support in an attempt to strengthen my resolve in maintaining the integrity of my food plan. I still have numerous moments where support is critical, they're just not created from a table of free food.
I enjoyed a good lunch and a good 2.7 mile walk/jog tonight. I spoke with an experienced marathon runner last night. It was a table of a few who regularly train together in preparation for the NYC Marathon in November. I explained about my endurance on the inside track and outside trail. She suggested doing intervals instead, exactly like the C25K app would coach-- a few minutes of walking, a few minutes of jogging--start low and slow and gradually work it up. Smart.
What isn't smart is trying to do it my own improvised way! There's a reason why so many regular runners have one big thing in common: They started with a C25K or C210K program. It works. I must trust the process.
I occasionally go back a year into the archives and revisit where I was and what I was doing. I found a nice piece I'm proud of, and I think it's worth re-publishing. Let's go back in time to August 22nd, 2014--
DDWL Excerpt from one year ago, today:
Do you proceed along this road with a “confident patience?” Our physical transformation doesn't happen overnight. It takes weeks, months and for many of us, years. Finding confidence happens easier when the main focus is taken away from wanting immediate results and placed on the daily fundamentals of our extraordinary care.
If we center our focus on what we can do today, we can find confidence. And this confidence gives birth to patience.
When you proceed with a confident patience, you'll experience a peace and calm over the process. Results may come euphorically fast or frustratingly slow, either way, adjustments can be made. Releasing ourselves from the frustration and often times derailing “fast and furious” results based focus and focusing instead on the smaller goals of today, gives us the best chance at waking up someday to incredible results.
I've lived this "confident patience" and I'm telling you, it all comes down to the age old philosophy of one day at a time.
I can remember weight loss attempts where I mapped out my weigh days for an entire year, complete with a goal weight for each and a place to write my actual weight. On the surface it seemed like a great idea for me. I'd proudly gaze at the calendar and say things like, "See that date? I'll weigh 100 pounds less by then. Isn't that amazing?" It was such a matter of fact tone--not at all considering the different variables I would encounter along the way.
How could I have known? I'd never experienced long range success. And keep in mind this "projection calendar" would typically be created in advance of actually starting anything. I had to wait until a predetermined start day and that meant I was free to gorge as much as I wanted in the meantime. In fact, I'm pretty sure I made several of these projection calendars while eating a giant bowl of ice cream at midnight.
The problem with this was, as soon as I didn't meet or best the written goal on the calendar, I'd become severely discouraged because now I was behind!! And after a couple of less than expected weigh-ins, another marked up calendar would find its way into the junk drawer only to be found months or years later, prompting a wave of "calendar regret," as I realized aloud to anyone within earshot "Wow, you know that failed weight loss attempt? Yeah--had I stuck with it I'd weigh 250 by now."
Sticking with it was almost impossible because of my enormous impatience and high expectations. I was setting myself up to be disappointed. And personal disappointment breeds all kinds of negative self-talk. Learning to relax into a day by day approach and allowing a natural evolution of good choices has been a very difficult perspective to adopt--and critical to my success. Not once have I recently sat down to "map out" where I'll be by a particular date in the near future.
I'll be wherever I am and it will be okay. If this was a race or a competition, perhaps a results now focus would be useful, but it's not a race--it's life. And I'm confident in my day to day practices and the results they'll bring.
This isn't what I'm doing for the duration of a calendar--taking extraordinary care is what I'm making important for the rest of my life. Losing my previously narrow focus has made a monumental difference for me in successfully losing weight.
I'm really excited about several things on the horizon. The next 10 week session in the weight loss teleconference coaching/support groups I co-facilitate with Life Coach Gerri Helms start Monday and Tuesday. If you're interested in joining one of the groups, email me at email@example.com for details.
My Tweets Today:
Dark roast w/2 tblspns half & half and a sprinkle of cinnamon-- X2 cups. Good Saturday morning! 80 cal. pic.twitter.com/LUDhi6OH0j— Sean Anderson (@SeanAAnderson) August 22, 2015
Avocado (110g) omelet w/2 whl-2 wht, mshrms sautéed w/1/2 tblspn butter & provolone. 104g grapes, 6.2oz pear. 648 cal pic.twitter.com/JklwfvpT7k— Sean Anderson (@SeanAAnderson) August 22, 2015
Dark roast pour over w/2 tblspns half & half. 40 cal. pic.twitter.com/ViA18hpXLF— Sean Anderson (@SeanAAnderson) August 22, 2015
Lunch is 505 calories. The same number as my starting weight years ago. That number always catches my attention. pic.twitter.com/FuLiEF0xi4— Sean Anderson (@SeanAAnderson) August 22, 2015
FF/SF bean (130g) & Cheese (28g chddr) Tostadas w/lettuce & lght sr crm (30g-total), 1ozchips, salsa dressing. 505cal pic.twitter.com/6D2aX42zQS— Sean Anderson (@SeanAAnderson) August 22, 2015
Evening cup with 2 tblspns half & half. One now-- and reserving the calories for another, later, maybe. 80 cal. pic.twitter.com/2q8z3Hgh9b— Sean Anderson (@SeanAAnderson) August 23, 2015
2 cups water at trail for 2.7 mile walk/jog. Not going 4 endurance-intervals instead. On advice from exprncd runner. pic.twitter.com/pmCkbCQLZw— Sean Anderson (@SeanAAnderson) August 23, 2015
That was a good experience. #endorphinrelease #goodsweat #hungrynow Ready to get these shoes off and eat dinner!— Sean Anderson (@SeanAAnderson) August 23, 2015
7oz grilled salmon, grilled asparagus & 215g fresh cut & baked sweet potato fries. Amazing flavor! #delicious 578 cal pic.twitter.com/auoAQ0H2FS— Sean Anderson (@SeanAAnderson) August 23, 2015
Considering salmon was on sale, tonight's dinner cost was about $5.50. Still a couple bucks less than my old fast food "value" meal choice.— Sean Anderson (@SeanAAnderson) August 23, 2015
Thank you for reading and your continued support,