Friday, February 15, 2019

February 15th, 2019 Help Me Land

February 15th, 2019 Help Me Land

Yesterday was a 4-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I personally prepared all of my meals, and I stayed well connected with exceptional support.

For some reason, yesterday was much harder, emotionally, than in previous years. I'll always miss my little brother Shane, but yesterday was a hurting/missing. I felt on an emotional edge most of the day. It hasn't been quite like that in several years. I made direct support reach outs critically important yesterday. They're always important, but on days like that, even more.
It was a good food day.
 



















Mom was also missing Shane more than normal yesterday. I always make a good visit with her important on Valentines Day. We visited for a little while, talked about Shane--and that helped too, reminiscing and laughing over the good times. Mom loved her card and flowers. She was feeling much better too and that was a wonderful thing. Her spirits were high after getting her hair fixed--and that helps, too.















I prepared a good Valentines Day dinner for my Valentine last night. It received rave reviews from Kristin, so yay me!! 


My sweet Valentine!
















I was feeling much better by evenings end.

One of the messages I received from a support friend yesterday was a good reminder about how the intensity of feelings subside, pass, and change--and to just ride 'em, feel 'em, live 'em, and allow them. Very true. It's hard to do this most of the time. I cannot count the number of years I would simply stuff down emotions with food. Now, the urge to do that still pops up every now and again and when it does, that's when I must turn the auto-pilot off and start doing intentional actions to help me "land" and be well. Sometimes we gotta be talked through that landing procedure!

My emotional stew yesterday, I believe, was intensified because lately the thought of being the last surviving brother has crossed my mind a lot for some reason--and I'm not sure why. Shane passed first, then my half brother Danny, then my other half brother, Chris. I didn't have relationships with Danny and Chris, I wasn't raised around them, but Shane was different, we were raised together and very close. All three of them died devastatingly young and although I certainly could have died just as young from the pressures of carrying around 500 pounds for almost twenty years, I somehow didn't. I don't know. I do know I'm grateful to be here. Very. Anyway, it just strikes an emotional chord with me for whatever reason.

I intentionally waited to post this until some break time at work, considering the late night last night. I did get up in time for my morning foundation routine. I packed and planned my food for the day and I'm grateful that the emotional edge of yesterday has passed.

Featured Tweet:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!
Also, the two-hour recorded YouPlan Workshop is available for a minimum $25 donation.

To donate, send an email request to transformation.road@gmail.com, and I'll send you a secure invoice.

Thursday, February 14, 2019

February 14th, 2019 Shane

February 14th, 2019 Shane

Yesterday was a 4-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I personally prepared all of my meals, and I stayed well connected with exceptional support.

I'll be getting back to exercise schedule today. These 4-star days keep me, but I want more! I'm giving myself some love and compassion considering this week's challenges--and that's required me to lower my expectations for the week. Weeks like this will happen occasionally.

Today would have been my little brother Shane's 42nd birthday. It's hard to wrap my mind around the fact that he's been gone for eighteen years. As much as I want to believe that I've worked through the grieving process, this day often reminds me that I'm not sure I've ever fully worked through it all to a place of peace. I love and miss Shane, horribly.
 


















My morning routine is complete, my food is planned and packed, and I'm headed for the door within minutes.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!
Also, the two-hour recorded YouPlan Workshop is available for a minimum $25 donation.

To donate, send an email request to transformation.road@gmail.com, and I'll send you a secure invoice.

Wednesday, February 13, 2019

February 13th, 2019 Structure

February 13th, 2019 Structure

Yesterday was a 4-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I personally prepared all of my meals, and I stayed well connected with exceptional support.

The strep test yesterday came back negative. The sore throat, coughing and general crud symptoms are running their course. I do feel much better this morning. I now know I'm not contagious and I'm headed back to work. I'm looking forward to getting back into the structure of the workday.

I prepared three good weighed and measured meals yesterday.
 














I found an excerpt from the archives that I wanted to share this morning. The point of the excerpt is how consistency isn't about being strong with loads of will power. It's about building a supportive structure for each day.

Every once in a while, I hear it: "Congratulations, you look great. You're so strong," or a similar quote. I accepted a version of this today from someone who I ran into at the grocery store, whom I hadn't seen in years. I don't think they're remotely aware of the relapse and regain period of this journey. I gracefully accepted the compliment with a "thank you, very much! I feel great too!"

Accepting a compliment and saying thank you instead of first listing off all of the reasons you believe their perception is inaccurate--is tough to do. It's important to embrace, though. I've found the urge to discount or immediately deny compliments have faded, but I still feel a little twinge in that direction. Old habits die hard.

Are we not worthy? It's not that, really. Yes, we are worthy. But I tend to examine things a little deeper, especially this notion that I'm super strong along this road. I have a tremendous amount of respect for the fragility of peace. It can be wiped away quickly. One day at a time is the truth.

Let me explain, please.

And keep in mind, I'm not discounting my success and where I am or what I'm doing. I'm simply offering perspective to this compliment I seem to attract every now and again.

Am I strong? Or have I just learned and put into practice the power of structure? Without the support structure of my fundamental elements, I'm not strong at all. If you're a regular reader of this blog, you know exactly what happened when I abandoned my "rails of support." I gained back 164 pounds. I suppose I don't do anything small.

The message here is to build your system. Find what works for you. Lean on the elements you need to keep you motivated and focused toward your extraordinary care. Never underestimate the power of support from others. When we try to do this alone is precisely the moment it gets super hard. Perhaps I'm strong at building my support structure. But on my own, I'm not strong at all. I'm affected, I'm complicated and most of all, I'm human.

But if I see you out and about and you offer me a compliment like the one described above, I'll not disagree with you. I'll gracefully accept your compliment. And if you're searching for the same strength, I'll encourage you, too. Because it's in you, I know it is.

It truly isn't about building up enough strength to go it alone. It's about strengthening your rails of support. Build your support structure. Don't be afraid of accountability measures, just make sure they're designed to hold you accountable to something you can sustain long-term.
-----------
My morning routine is complete, my food is planned and packed, and I'm headed for the door within minutes. I'm grateful!

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!
Also, the two-hour recorded YouPlan Workshop is available for a minimum $25 donation.

To donate, send an email request to transformation.road@gmail.com, and I'll send you a secure invoice.

Tuesday, February 12, 2019

February 12th, 2019 Stubborn

February 12th, 2019 Stubborn

Yesterday was a 4-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I personally prepared all of my meals, and I stayed well connected with exceptional support. My aim today is to actually go to the doctor, feel better, and reach 4 stars.

I'm stubborn. I will avoid going to the doctor until I realize that whatever it is isn't getting better. It takes the symptoms a little time to break through my layers of denial, first. I think I'm there. My throat this morning is not better. It's very sore, and to top it off--I feel nauseous. Paid sick days and health insurance are two things added to my gratitude list this morning.

I stretched the boundaries of my food plan last night with chicken noodle soup (after scanning the ingredients to make sure it didn't contain refined sugar or a synonym of sugar) and an Ezekiel grilled cheese sandwich. The sandwich wasn't the best choice for a sore throat. I left half of it on my plate--and threw it away, which for me, is the best indicator of wellness. If I'm not finishing a meal, I'm clearly not feeling well. I can count on two hands how many meals I haven't finished in my life. I'm trying to be humorous, of course, but that's probably not too far from the truth.












I'll wrap this edition. I'm waiting for the doctor's office to open so I can set an appointment for today. If they can't get me in, I'll go to an urgent care clinic. That's the plan.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!
Also, the two-hour recorded YouPlan Workshop is available for a minimum $25 donation.

To donate, send an email request to transformation.road@gmail.com, and I'll send you a secure invoice.

Monday, February 11, 2019

February 11th, 2019 Rest And Recovery

February 11th, 2019 Rest And Recovery

Yesterday was a 4-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I personally prepared all of my meals, and I stayed well connected with exceptional support. My aim today is to feel better and reach 4 stars.

I felt it coming on yesterday, this crud--coughing, sore throat--things that aren't good for anyone, and especially not good for someone who speaks for a living. Mom has the same thing going on. I opted to take a day for rest and recovery. I have OTC medicine--but if this doesn't improve, I'll be making an appointment with my doctor.

Along with work, I've had to postpone a dentist appointment originally scheduled for this afternoon, a mechanic appointment to get my car's brakes repaired, and I'm rescheduling the TV taping of the weekly cable access show I do for the school district. I've been on the phone constantly this morning!

On a day like today, I have to simplify my daily practice down to the minimum non-negotiable elements. I've completed my morning routine of meditation, prayer, and visualizations--and I'm committed to maintaining the boundaries of my food plan. If I can stay in today, that would be best for me, I'm certain.

I've received a couple of inquiries lately about my YouPlan Workshop. I do not currently have an in-person workshop scheduled, but I do have the complete audio recording of the 2-hour teleconference version presented not too long ago. If you're interested in receiving this workshop audio in your email, simply send me an email with your request: transformation.road@gmail.com and I'll email you back a secure PayPal invoice for the $25 workshop fee.


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!
To donate, send an email request to transformation.road@gmail.com, and I'll send you a secure invoice.

Sunday, February 10, 2019

February 10th, 2019 Positive Things

February 10th, 2019 Positive Things

Yesterday was another 7 Star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I rocked my elliptical workout for the second day in a row, I met my 4 workout goal for the week (third week in a row), I personally prepared all of my meals, and I stayed well connected with exceptional support. My aim today is 5 stars.

It's been a good weekend so far. I did some cleaning in my apartment yesterday. It's always interesting to me how literally getting things in order helps keep things in order in my head. I suppose it's the positive things breed positive things dynamic in play. When I do things that genuinely make me feel better, everything feels a measure or two better. When things get hard, I must remember this dynamic. When struggle comes, and it will, what can I, we, do to help pull us up and out of the funk? That's a great question for each and every one of us to ask ourselves.

This morning started with me waking too early, then willing myself back to sleep for a good, quality sleep-in. I feel like I needed the rest.
Several pics from the last two days



















I get really excited about bargains at the grocery store, especially when they hit my food plan square. I found petite sirloins on sale for literally 50% off, avocados for 49cents each, and the most beautiful and delicious ambrosia apples for $1.79 a pound! Yay!

Featured Tweets:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Saturday, February 9, 2019

February 9th, 2019 Positive and Transformative

February 9th, 2019 Positive and Transformative

Yesterday was a 7 Star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I rocked my elliptical workout, I personally prepared all of my meals, and I stayed well connected with exceptional support.

I kept my focus at work yesterday. I finished one thing and moved on to the next thing. For reasons I may not fully understand, I seem to be working more efficiently these days, at least at work. As far as other areas of my life go, there's plenty of room for improvement! Here's the thing: Creating some certainty in what I do for Team Radio Marketing Group frees up mental and emotional energy for other things outside of my job. Like many things--okay, almost everything in the last ten-plus years, this wasn't intentional action followed by expected results, no-- it's doing things differently and pausing long enough to reflect on how those changes shape other areas of my life.

In that kind of reflection, I believe we put ourselves in positions to receive and absorb the epiphany type realizations that have the power to dramatically change our course. And they truly can, because first, the epiphanies often challenge the constantly running "auto-pilot" inner dialogue that we believe about ourselves. Suddenly, the thought, this is what I do time and time again, gets replaced with, this is what I'm doing now. If we keep doing, we can, over time, reshape our powerful inner dialogue. Imagine "this is what I do time and time again" becoming a thought about positive and transformative things instead of a negative affirmation for the patterns that have shaped us all these years. It's a practice, right? Isn't everything along this road? Oh my goodness, yes.

After resting yesterday afternoon, my agenda included a trip to the elliptical, a visit with mom, a couple of grocery stores, then dinner. I realized at some point that this list was lofty and required a little more time than I was auto-figuring in my head. That's when I made the decision to grab the inexpensive fajita chicken tacos from my favorite Mexican place. Maybe it was the elementary desire to earn an extra star for preparing all meals for the day or perhaps it was realizing that I had everything I needed to prepare a simplistic dinner at home--whatever it was, just as I was about to pull into the parking lot of Los Portalis, I kept driving the two extra blocks to my apartment. I made my own super lean ground beef tacos. It was fast, simple, and delicious. Oh--and it earned an extra star.  

I'm ready for a good Saturday today. I'm off from radio this weekend, so I'm creating a schedule all my own. I plan on getting my fourth workout of the week, doing some personal project work at the studio, spending some time later with my grandson Noah, and catching up with a few support friends throughout the day. Not necessarily in that order, of course.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Friday, February 8, 2019

February 8th, 2019 The Hands Of Circumstance

February 8th, 2019 The Hands Of Circumstance

Yesterday was a 4 Star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

Yesterday was more challenging than most--and those days happen. The circumstances of the day made it exceptionally busy, starting with a coating of ice on everything. When the weather gets like that, it changes the approach at the studio. I was up on time yesterday morning but still had to hurry to get in early in order to get organized. A colleague was down too with the crud going around, so being short staffed added to the challenge of the day. But again, those days will happen occasionally. Being able to pivot, adjust, simplify, calm, and remain steady within my daily practice is something very important to me.

The perspective that helps keep me well is one of personal responsibility for the daily elements that my continued recovery requires. I am not allowed to put the responsibility for my recovery in the "hands" of circumstance or in the hands of other people. There have been many times in my life when I jumped at the chance to say things like, "I could have done well if that wouldn't have happened," or "If so and so would have done X, then I could have made it through in one piece," or "They chose the restaurant and you know that place, what could I do, right?" Or, "If "they" would have called me, texted me, checked up on me more, and been more supportive, then I would have done better," or "Things are just too stressful right now," or "I was overwhelmed with emotion." If left unchecked, my brain will take the quickest route it can to help me feel better about not taking responsibility for my own actions and behaviors.

Here's the thing:

There will be many happenings in my future that I know will test me and stretch me to my emotional limits and beyond my stress threshold. I may not know what they will be or when they will happen, but when those major life events/changes come, I hope and pray my spiritual condition is in a place to help me remain well, regardless. It's always up to me to prepare, practice, and do the best I can do for one more day, but I cannot ever say or believe that "I got this" because there are bulls I haven't ridden.

My morning routine is complete, my food is planned and packed, and I'm ready for today's practice to be another good one.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!




Thursday, February 7, 2019

February 7th, 2019 Before Feelings

February 7th, 2019 Before Feelings

Yesterday was a 5 Star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support.

There's a list of things populating my mind every morning. Deciding what's important, what's urgent, and what isn't, is a process. What needs to be done immediately? What needs a little patience and time? What needs cut from the list altogether? I mean, really--we only have so much energy each day, right? I guess it's about prioritizing. I calmly put together my list in its proper order this morning and I ended up having a much better day. Where can I create positive momentum and by doing so, create a measure of certainty for some things?

As I study the work of Dr. Marty Lerner, the practice of putting behavior and actions before feelings is one that really resonates deeply within me. If we put feelings first, they often (almost always) determine the actions that follow. You know what I mean? In the feelings before actions/behavior model: If we're feeling great we often do great (doesn't mean perfect-just better). If we're feeling horrible we often don't do as well.

Something wonderful happens when we practice putting behaviors and actions before feelings: Just as feelings often determine actions, actions often help shape feelings. If we can find a set of daily actions-- a pattern involving some non-negotiable elements that come first, then we're setting ourselves up to have a more solid foundation for dealing with the feelings.

The positive consequences of our intentional actions will no doubt offer a compounded effect--because number one: We're not beating ourselves up over inaction and number two: We're actually allowing ourselves to feel those feelings without a huge portion of self-loathing.

Schools are closed, ice is everywhere on the roads, we're short handed at the studio--so, I'm headed in a little early. I'll likely not be able to post this until later this morning.

My morning routine is complete, my food is planned and packed, and I'm ready for today's practice to be another good one.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!

Wednesday, February 6, 2019

February 6th, 2019 Second Home

February 6th, 2019 Second Home

Yesterday was another 7 Star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support, and I enjoyed a good 30-min level 15 elliptical workout.

I don't know how long they've had it, but I just noticed the RecPlex where I go to workout has a complimentary coffee machine with real coffee mugs. If they install a nap room, it'll become my second home. I'm kidding. But seriously, free coffee--that's cool.















The impact of assigning stars to the daily elements of my practice has had a clear and positive impact. I know, I keep mentioning it, but this mental dynamic really fascinates me. Breakfast and lunch plans are fairly routine for me and very similar each day. Dinner plans are always where the greater variety comes in, but for a while, I was leaning toward too many restaurant meals. Lately, I'm much more inclined to get enthused about preparing dinner in my own kitchen.



















A good food day, a good workout, enough water, and good support connections. Plus, a productive day at the studio, made for a great Tuesday.

My morning routine is complete, my food is planned and packed, and I'm ready for today's practice to be another good one.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Tuesday, February 5, 2019

February 5th, 2019 A Groove Thing

February 5th, 2019 A Groove Thing

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I hit 7 stars.

Yesterday could have gone very differently. I started out rushed because I slept too long then spent the first half of my morning playing catch up. Monday didn't need that, I mean, come on--it's already Monday, right? Mondays can be challenging all on its own without me adding challenges. 

The midmorning meditation break helped, certainly, but even still--by the time afternoon rolled around, I was already leaning toward skipping the workout. But then I got into a tug-of-war in my head. The question was if I'm feeling off-center why would I skip the very thing that might help me get back into "mental alignment?" 

So, off I went, toward the RecPlex (formerly the YMCA). I was still wrestling with my willingness vs. resistance thing. I thought about earning the stars--and having a good, solid 7-star day--and even still, I found myself in the parking lot...just sitting there in my own head. Maybe I'll go visit mom instead, then to the store, home for dinner--then I'll exercise. Uh, yeah, right! If I get home and prepare dinner, the chances of me going back out later, uh--pretty slim. Then I started bargaining-looking at the week and thinking, I could exercise tomorrow, Thursday, Friday, and Saturday--that would still be four sessions this week and that's the goal. It's been a challenging Monday. That seemed like a doable thing. So I let myself off the hook, put the car in drive and pulled away.

I received a text from a support friend about a block down the road. I pulled up to the light, glanced down, and read: "I'm at the gym now." It was from the same support friend who texted last week about how much they didn't want to go exercise. It was the same friend who I encouraged on that day--and now, the tables were turned. I was the one who didn't want to go. But, there's something special about positive support exchanges--and it was powerful in that moment. I found the nearest place to turn around, made my way back into the parking lot and replied, "I'm headed there now!" I also shared with them the tug-of-war thing and how I didn't want to go and how I'd already been in the parking lot and pulled away. I thanked them for the timely support text.

The thirty-minute elliptical workout was just what I needed. I saw a few people I knew in there and those silent smiles and acknowledgments served as a good reminder that I made the right decision.

What happens next is straight-up bio-sciencey type stuff that I don't fully understand beyond the basics of, I feel better when I do it. A good workout acts as a springboard toward more positive. My mood was dramatically improved. I felt great. I left the RecPlex, enjoyed a wonderful visit with mom, made a good bargain-finding grocery trip, and headed back to the apartment to prepare a fantastic "treat" of an on-plan meal.

I finished my Monday catching up with support friends and enjoying some apple slices for dessert. It was great. But it sure didn't look like it was headed that way earlier in the day. I'm grateful.

My morning routine is finished, my food is packed for breakfast and planned for lunch, and I'm ready for a good Tuesday.
A good Monday in pictures



















Before I go, I wanted to share a post from a few years ago...
---------------
How are your spirits? Attitude? Resolve?

When you visualize where you want to go in physical and mental terms, and travel terms, what does that look like? 

My hope is that each day you wake excited about where you're headed, not dreadful of the daily elements contributing to your success.

This is something I've embraced from day 1. It's a practice in perspective. We understand the importance of taking it one day at a time, for sure, but I feel it's also important to visualize and dream a little about the days/weeks/months and years ahead... It's still one day at a time as far as the fundamental elements are concerned, in other words, we're not trying to figure out all of the days ahead--we focus on one day and we narrow our focus to the elements needed to take extraordinary care...and when we visualize ahead, we broaden and get less detailed, allowing the focus to be limitless without the burden of figuring out how to make it all come together.

What we're doing each day contributes to it all coming together...so we have faith in what we're doing and how each day is contributing to our overall vision of tomorrow.

Your trek is incredibly inspiring. Fascinating.

Do we wake to feel excited about what we're doing and where we're going or do we wake dreadful of the elements we're doing each day? That's a really good question.

If we're starting each day dreadful of what we're doing, it's a great idea to change what we're doing. It all goes back to finding what works for us, not just in terms of what brings us results when we do it, but what fits our groove best. You can get awesome results by doing a lot of different things. The things you enjoy, the things that best fit your tastes and speed, those are the things that will help you find your groove.

I could lose weight eating in a totally different way, perhaps mostly salads--fresh veggies, and how about fresh juice? I could eliminate some of my favorites in favor of foods universally understood as awesome 'diet' foods. And I could kill myself for hours on end at the gym. None of that sounds very fun at all. I wouldn't wake each day excited about any of it. I would wake full of dread each day, hoping I could somehow make these new ways habit--then maybe it wouldn't be so bad.  

Once we find our groove, it's much easier to get excited about the future. What do we dare dream? Anything and everything, it's your dreams--it's limitless. There's no comparison to anyone else, there aren't any small dreams. Each and everyone is important. Visualizing a future where your success enables you to take less medicine, or none each day might be one. Visualizing a future where you finally try out rock climbing or anything else you've avoided because of physical limitations...Think about it--and get excited!!!

You're capable of anything you decide. If you're discouraged and struggling, it isn't a sign of impending failure, it's a sign you haven't found what works well for you. You haven't found your groove. Don't throw in the towel. Redesign your approach. Change the plan into something you're excited about each morning. We don't find our groove by way of force, we find our groove through a simplistic approach most agreeable with what we enjoy. Then, as we proceed and develop, we can evolve naturally into more detailed plans. It's a natural evolution of good choices. It's a groove thing.

Featured Tweets:




Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Monday, February 4, 2019

February 4th, 2019 Simple

February 4th, 2019 Simple

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I hit 5 stars.

I hosted a small gathering for the Super Bowl at my place. We slowly, step by step, got mom up the stairs and back down again after the festivities. She couldn't have done that a couple weeks ago. Her recovery continues to go well. She's blessed with exceptional care and we're all grateful!

The menu was simple--lean tacos! Surprise surprise! It was fast, easy, everyone loved it, and worked well with my food plan.
 


















We had a great time! Little Raegan was full of smiles all evening--except during a selfie with PoPo! She's so adorable!

My morning routine was done earlier and I'm poised for a good day. Have a fantastic Monday!

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Sunday, February 3, 2019

February 3rd, 2019 Lean Forward

February 3rd, 2019 Lean Forward

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. Yesterday was the first day where I've hit 8 stars. Two things helped push it up--swimming (3 stars) and personally preparing all meals (1 star).

I've successfully hit my four exercise session goal two weeks in a row. I'm very happy about this!

This earning stars thing I'm doing is really making a difference for me. You know what it is? It's the gentle nudging out of complacency mode where my bare minimums become the line of least resistance. I can hang out at that line and be fairly well.

My line of least resistance has changed over the years, thank God. Hanging out at that line once meant doing zero good things for me. I've effectively redefined the line and now, at the line is where I find my non-negotiable things. In that place, I can get complacent in the patterns without too much awareness or mindfulness for what I'm missing. So, what does earning stars do for me?

Earning the stars creates an awareness-mindfulness, and serves as a good reminder that the things I do at that line of least resistance are certainly good things (no refined sugar, weighing, measuring, and logging my food, staying connected with support, doing my daily spiritual practice each morning, hitting a minimum water goal) and I'm grateful for the peace and calm of that embrace-but if I want to feel better, I can do more for me and my plan. 

As I wrote on this blog the other day, the stars are helping create a willingness that exceeds my resistance. But it starts by creating a higher awareness/mindfulness that leans forward instead of leaning back on the line of least resistance. 

It doesn't have to be stars. Whatever it is that encourages a measure of motivation, awareness, and mindfulness toward improving the daily practice, is great. The stars are simply the things I'm using. I like the simplistic mental connection to my childhood and early-elementary years when getting that gold star on a paper was a BIG deal. Perhaps it connects with my inner-child. Hey, whatever works, right?
Yesterday's swim and food plan helped hit the 8-star day!


    













Kristin came over for dinner last night. I prepared lean sirloin kabobs with grilled red onions and red bell pepper, red skin potatoes prepared simply with a tablespoon of half&half and topped with precisely 7g (1/2 tablespoon) butter, and some green beans--plus cinnamon apples for dessert. The apples are super simple--three ingredients: Apple slices, ground cinnamon, and a tablespoon of water--baked until soft--oh my, they're fantastic. Kristin loved it and so did I!

I stayed up late last night working on a few things and watching a couple episodes of Comedians In Cars Getting Coffee on Netflix. My plan was to sleep in today, so when I woke at 7:45am, I refused to get up! I somehow willed myself back to sleep and shockingly slept another three hours. I'm certainly well rested!

I have an appointment with a broadcasting client at 1:30 this afternoon, then some personal project work at the studio. I'll be picking up mom for her Sunday outing later. Today will be different. We're going to carefully help her up the stairs to my apartment for a small SuperBowl party thing. Mom doesn't do stairs well, so we're going to take it nice and really slow. Amber, KL, and my granddaughter Raegan, plus Kristin, are all coming over for a little while.

Have an amazing Sunday!

Facebook post from seven years ago:
In many of my past weight loss attempts, it seemed to always be a struggle every single day and the evenings/nights were the worst. These attempts were very hard because upon starting, I would go to bed before Day 1 as an out of control food addict and emotional/compulsive eater and fully expect to wake up the next morning a completely different person who always ate normal portions and exercised regularly. The strongest struggle wasn't with the food and exercise. The main struggle was with me ignoring my truest self, trying to immediately be something I wasn't. For me, if a real lasting change was possible—I had to get honest with the person in the mirror. I also had to realize these changes would evolve naturally over the course of my transformation if I stayed true to myself. The question wasn't: Can I change on the outside? The most important question was always: Can I make real and lasting changes on the inside? Because if so--the outside would follow naturally.

Featured Tweets:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!

Saturday, February 2, 2019

February 2nd, 2019 Grateful

February 2nd, 2019 Grateful

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I earned 4 stars yesterday.

I missed my aim of 5 stars yesterday, hitting a solid 4 instead. Had I prepared dinner at home last night, it would have been 5, but I decided to pick up my go-to shredded chicken tacos and take 'em out to mom's place for a visit over dinner. Mom's recovery from her recent setbacks has been remarkable. The course of medicine and care is obviously working well for her. I'm grateful!

I also took a day off from the gym yesterday--still, this afternoon's workout will meet my four-session goal for this week. I feel good about my choices yesterday.
Hair done and laughing-What a difference a week makes!
Last Night's Dinner 












Today's work starts with a location broadcast from a grocery store's Big Game Massive Meat Sale! I'll do a little bit of grocery shopping during the broadcast. That's the best combo for me, combining my job in broadcasting with my job in taking care of me!

My morning foundation routine is finished, blog posted, and I'm about to prepare a good on-plan breakfast. Let's make today a good one!

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





Friday, February 1, 2019

February 1st, 2019 Don't Want To

February 1st, 2019 Don't Want To

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I earned 7 stars yesterday.

I was about a block away from the RecPlex for my elliptical workout when I received an all caps text from a support friend: "I DON'T WANT TO GO TO THE GYM." Once I arrived in the parking lot, we exchanged a few text messages. I don't want to go either, but the benefits are far greater and better than my reasons for not going. I've never regretted an exercise session. It's always something, once done, I'm glad I did. It was cool to connect with someone in the same situation at that exact moment--in the parking lot not wanting to go inside. I believe that support exchange made a positive difference.

Creating a willingness that exceeds my resistance has been key. Earning the stars each day has had an interesting effect. Also, reframing what it is has helped tremendously. It isn't new to me, this reframing thing. The exercise session is my time to lose myself in an interesting podcast or listen to some music I enjoy. The mental/emotional benefits of getting back into a consistent schedule combined with the endorphin boost each session provides make it something to look forward to each time I go.

I made a grocery trip after the elliptical before heading home to prepare dinner. Preparing dinner before my Thursday night group support session was a goal for me yesterday because often times I'll wait--but that puts dinner too late. It was good to flip that around. Doing that made for a much better evening.

I sincerely appreciate the feedback on yesterday's blog post. Vickie writes:
"I wanted to add, women are usually different. Women who are insulin resistant (belly fat, which is a lot of us) are definitely different. Total calories will not work. Needs to be calories and macros. Not talking low carb. Talking about balance. We have to have our protein high enough and our carbs low enough that they level each other out. Plus healthy fats. I have seen a lot of women carefully track their calories but have way too high a percentage of carbs. And they just barely maintain, and cannot lose."

Wonderful and very important points, Vickie! Thank you for sharing it! Super important things to consider!!!

Featured Tweets:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal donate button below. (You do not need a PayPal account-transactions work with any credit or debit card) Simply click the donate button!





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