If you were to go back into the archives, during weight loss mode--the turnaround from relapse/regain, you would have trouble finding a week where I didn't have at least five exercise sessions. Now, in maintenance mode, I've gradually dropped off my commitment instead of developing it further to meet my capabilities. I pride myself on having a very good measure of self-honesty--and honestly, this pattern runs parallel with the old "diet mentality" way of thinking. A perspective rooted in a temporary means to an end. Hit goal, embark on what's become a steady maintenance plan--then slowly drop the commitments along the way. Thank goodness I don't approach my daily disciplines with food in the same way. If I did, I'd be in big trouble.
But what if a slow commitment deterioration in one area influences other areas? It could happen!!
This is unacceptable.
I do not settle for any lesser commitment with my food plan. I still eat the same way--only more in maintenance. When I wrote how maintenance mode would look very similar to weight loss mode, I wasn't just typing that on the page--when it comes to the fundamental elements of my plan-- I do it all the same, except for the extra 600 calories a day keeping me in a nice weight range--and most importantly, keeping me food sober.
So what can I do about it?
I'm making some changes. These changes started this morning. I'm starting very small and working my way up. The plan for me-- before coffee each morning, I must drink at least 1 cup of water and do a body weight strength training routine. It took me three minutes this morning. A cup of water and twenty push-ups. That's it. That's a start. The plan is to work up to 10-15 minutes and at least two cups of water, first thing--before coffee. The coffee is the reward.
Then, if I get in at least four good cardio workouts a week, great! And still--eventually working into other areas of weight training and cardio is the plan. I'd really like to return to spinning class soon--and the pool. I haven't done either in a year or more. Yeah, more, actually!!! Wow. Time flies, huh?
I was about to offer up an exercise accountability and support challenge to one of our Monday night support group members when she stopped me in my tracks during our Monday night session and issued the challenge to me, first! It was awesome!! Accountability and support works. I'm ready to commit to this plan. So is she. It's on.
By the way, there are four spots remaining in the upcoming teleconference support groups! At one point we thought Monday was full--it turns out there's one spot left for Monday nights and three spots remaining for Tuesday nights. Here's the information---simply click the image to enlarge:
To register in the Tuesday night group, click here:
I'm feeling great about today. I'm loving this exercise plan. And I'm looking forward to experiencing the benefits of this increased importance level. I envision good things.
Tomorrow morning is maintenance weigh-in day at the doctor's office. Then Thursday, I go for fasting blood work--a complete work up of all the important numbers. My follow up to the blood work will come next week. I'm looking forward to seeing how my numbers are getting along.
My Tweets Today:
Making this easy to start. One cup water & one set of body weight strength training exercises BEFORE coffee! pic.twitter.com/SNDxuR8bjU— Sean Anderson (@SeanAAnderson) March 15, 2016
Okay-started very-very simple and easy on day 1 of the water/workout before coffee initiative. Push-ups-2 sets of 10. Took all of 3 minutes.— Sean Anderson (@SeanAAnderson) March 15, 2016
Good morning! I love this mug regardless of season. Big mug of coffee w/3 tblspns half&half X 2 cups. 120 cal. pic.twitter.com/SVKSRpl8EO— Sean Anderson (@SeanAAnderson) March 15, 2016
Breakfast in MFP... pic.twitter.com/LfF82K53K5— Sean Anderson (@SeanAAnderson) March 15, 2016
Avocado stuffed omelet w/2 whl eggs, 2 egg whts w/107g avocado. 5.5oz apple, 7oz orange & 136g strawberries. 558 cal pic.twitter.com/3JCuRmyKq0— Sean Anderson (@SeanAAnderson) March 15, 2016
5.3oz banana w/32g natural peanut butter. Cup of midday dark roast with two tablespoons half & half. 335 cal. pic.twitter.com/5SDKcSRonN— Sean Anderson (@SeanAAnderson) March 15, 2016
Lunch in MFP... pic.twitter.com/M0hFNyp23w— Sean Anderson (@SeanAAnderson) March 15, 2016
FF/SF Bean&Provolone Tostadas w/130g beans, salsa, jalapeño pepprs, 2-slices provolone, lettuce & 30g sr crm. 385cal pic.twitter.com/lDjqDWGFHr— Sean Anderson (@SeanAAnderson) March 15, 2016
After lunch coffee with two tablespoons half & half. 40 cal. pic.twitter.com/c4SThlFTfH— Sean Anderson (@SeanAAnderson) March 15, 2016
Venti Sulawesi Single Origin smooth & elegant dark roast pour-over with 3 tblspns half & half. 60 cal. pic.twitter.com/LnZCjBBOfC— Sean Anderson (@SeanAAnderson) March 15, 2016
Dinner in MFP... pic.twitter.com/q7IEAdWdn8— Sean Anderson (@SeanAAnderson) March 15, 2016
9oz roasted chicken brst, grn bns, 365g red potatoes mashed w/two tblspns half&half and 3 tblspns sr crm. 629 cal. pic.twitter.com/EkkvtetQIG— Sean Anderson (@SeanAAnderson) March 15, 2016
Workout time. Three cup bottle of water exceeds #watergoal Climbing aboard the elliptical ride, right now. pic.twitter.com/yKOoD5oBuy— Sean Anderson (@SeanAAnderson) March 16, 2016
#feelsgreat #naturalhigh Solid level 20 for 30min. Full body elliptical workout in the books. pic.twitter.com/vEHjTSAqXM— Sean Anderson (@SeanAAnderson) March 16, 2016
Thank you for reading and your continued support,