Sunday, March 31, 2019

March 31st, 2019 Human

March 31st, 2019 Human

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.

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.

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!

Questions or comments? Send an email! transformation.road@gmail.com

Saturday, March 30, 2019

March 30th, 2019 Perfect Time

March 30th, 2019 Perfect Time

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.

When life fills with circumstances beyond our control, we lose a sense of certainty. If you add normal job stress, everyday responsibilities, and a few random uncertainties--it's a recipe for instability.

The goal each day: Maintain the integrity of the plan that keeps me well come what may. Come what may means exactly that. I spent nearly 20 years using every single circumstance I could possibly use in order to justify my dependency on excess food. I was a master of self-sabotage. It was a pursuit of comfort; certainty in an uncertain world, guided by the illusion that a temporary dive into the food might somehow make it all better. It never did. Life was waiting around the corner from the drive-through, every time.

I've studied my experience closely over the last ten-plus years and although I haven't nor will I ever perfect anything, I do believe I'm somehow able (by the grace of God) to compartmentalize in a way that supports my consistent stability with this one part of my life.

It isn't what happens to us, it's how we react. One of the things holding me back for the majority of my life is the magical idea of some "perfect time." There isn't a perfect time. I say "is" instead of "was" because still, to this day, in certain areas of my life--I seem to be waiting for the "perfect time." When it comes to weight loss and maintenance with a perspective grounded in recovery principles, there wasn't any waiting for the perfect time. The questions become, "what can I do?" and "what am I willing to do?" 

If the perfect time isn't coming, then what can we do? We simply start doing.

The barrier that prevents many of us from this "start doing" part is the idea that we need the perfect plan and we must meet some incredibly grand expectation from the very beginning. The trap in that thinking is, if it can't be X, then forget it all.

Embracing a simplistic approach becomes difficult if we're constantly telling ourselves it isn't good enough. What's truly good enough is simply starting--doing.

Start small. Keep it simple. If you have a grand expectation of what it "should" be, divide that vision into goals and watch your plan of action evolve in the direction of your vision. But start small and simple.

Simplicity supports consistency and consistency beats intensity. Every. single. time.

Now, if I personally apply that in other areas of my life, things will improve dramatically.

I've finished my morning foundation routine this morning. I've listened to some inspirational "brain food," and I'm about to prepare a good on-plan breakfast. I have a couple of broadcasting responsibilities to tend to today but nothing crazy-demanding. I plan on making it to the RecPlex for a good exercise session, too.

Have an amazing Saturday!

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!

Questions or comments? Send an email! transformation.road@gmail.com

Friday, March 29, 2019

March 29th, 2019 Rarely Stop To Count

March 29th, 2019 Rarely Stop To Count

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 took a nice 30-minute walk, and I stayed well connected with exceptional support.

Happy Friday! My goodness, look at the time! Oh no, I will not miss a daily post. I haven't missed one in five years, I'm not starting now. Actually, in a month it'll be five years of daily posting. Wow, that's something... hmmm... I guess I rarely stop to count. One day at a time, right?

My early morning started with severe weather coverage, first thing, so there wasn't time this morning--then, I got caught up in a busy Friday before getting lured into a much needed, short, late-afternoon nap. And then... Blog!!!! Twelve hours late is better than skipping a day, I say.

Anyway, where were we?

Yesterday was not too bad at all. I met my goal of finishing dinner before my Thursday night group support call. Often times I'll end up waiting and that sets me up for a late night. So yeah, baby steps toward keeping a better schedule, right? It helped that I picked the easiest dinner to prepare. Baked salmon and fresh cut and baked sweet potato fries couldn't be easier. Cut it, weigh it, season it, bake it... 20 minutes later, done. Simple!

I almost didn't get my walk. It was late, I was noticing it was a little stuffy in my apartment--and I certainly didn't want to turn on the air conditioning this early, so I stepped outside--it felt great out there, so I laced up and hit the pavement. I'm glad I made that choice. I felt better for it.

From the archives--February 2009 with a few "insight edits" pertaining to the dynamics of addiction:

The Great Escape

For too many years I felt imprisoned by my obesity. I guess I always realized that there was a way to escape, but the escape plan seemed too unlikely. Maybe impossible is the word. Maybe not impossible, I mean, really I knew it was possible, others had gone before me, but escaping was just something I dreamed about and talked about when no one was looking or listening.

Like a prisoner behind bars, I just accepted that there were things I couldn't do as a 500-pound man, things I probably never would do, or so I thought.

I tried to escape several times, but I allowed my emotions, my fears, and my habits to drag me back like guard dogs at the gate. And just as an escapee gets extra time, I'd get extra pounds after every unsuccessful attempt.

Escaping from the prison of obesity forever isn't something that can be done without careful planning, understanding, and opening your mind to learn. Writing about my feelings and experiences every day and trying to grasp a thorough understanding of what hasn't worked and why, and what can work and why, and listening to others in successful recovery, is like studying the blueprints and guard assignments of the prison.

As I go from 505 pounds to a healthy weight, I'm breaking down every obstacle that stands in the way. What's amazing is, some of those obstacles, the psychological hang-ups--have seemingly lost their power over me like a guard giving a prisoner a wink and looking the other way.

And when I tell people “you can do this too,” it's like we're a group of prisoners planning our great escape. The teamwork and accountability to each other is a key element in seeing daylight here.

Unfortunately, not everyone will make it out this time. Some will get caught by emotions, stress, and a deep seeded belief that escaping is nearly impossible. The dynamics of addiction will keep some locked in what will feel like solitary confinement. We must tell them they're not alone.

But for those of us who do make it out and into recovery, our letters and stories of hope from the outside can serve to inspire the imprisoned and help them understand the blueprints and guard assignments a little better for future attempts.

I've been the one caught by the guards so many times. And when I would settle back in my cell, I'd just accept it for a little while, forgetting about the freedom others speak of, not wanting to hear about what was possible...just focusing on what I perceived as nearly impossible.

I was waiting for the right time to make my run.

Then one day I realized that I had to escape now or else die too young within those stone walls. I didn't have time to wait for “the right time” to magically happen. My time had to be now regardless of the emotional and psychological hurdles, not to mention the progressive and tightening grip food addiction and compulsive overeating had on me. I didn't need to have all the answers, but I had to be willing to listen and do certain intentional actions each day.

I'm navigating this escape plan with guidance from those that have gone before me. I'm always studying past escape attempts and analyzing where and why they failed. I can see daylight from here my friend, and it looks so good it makes me want to cry tears of joy.

Let's go for it!

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!

Questions or comments? Send an email! transformation.road@gmail.com

Thursday, March 28, 2019

March 28th, 2019 Didn't Rush

March 28th, 2019 Didn't Rush

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.

I met my goals for a busy Wednesday. Today started rushed, but I didn't rush my morning routine. That foundation routine is too important each morning!

Instagram:

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!

Questions or comments? Send an email! transformation.road@gmail.com

Wednesday, March 27, 2019

March 27th, 2019 I Can Feel Better

March 27th, 2019 I Can Feel Better

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 enjoyed a good 30-minute elliptical workout, and I stayed well connected with exceptional support.

My Tuesday wasn't a bad one at all. I try to stay mindful about the things I'm doing and how they help create how I'm feeling on any particular day. The star system of assigning points to the individual elements of my daily practice really helps me see things more clearly. When I hit six or seven stars for a particular day, that typically means I've personally prepared all my meals and I've exercised--and rarely do I have a 7-star day where I feel blah. It certainly doesn't stop me from stringing together several 4-star days, which isn't the worst thing in the world, but I can do better--or wait, let me rephrase that...I can feel better. I can intentionally choose actions that support a more positive mental state.















One of the things I'm always working on is self-image stuff. It isn't all about the physical, although when I look at "before" pictures it reminds me of the self-limiting thoughts and labels I've clung to over the years. One of the "mental gymnastics" things I do involves looking at a picture like the one above and intentionally making an inventory of positive things about me at that point in time. When I do this, it helps me find the core elements of me regardless of my size. It's a powerful exercise. The only rule for this exercise: If a negative thought pops in my head I must start over.

Make no mistake, the physical transformation is honestly the least of it--the biggest transformations along this road involve the mental, emotional, and spiritual. It's a daily practice and it isn't always easy. But it's worth the effort.
 
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!

Questions or comments? Send an email! transformation.road@gmail.com

Tuesday, March 26, 2019

March 26th, 2019 Cook It Or Lose It

March 26th, 2019 Cook It Or Lose It

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 enjoyed a good 35-minute walk, and I stayed well connected with exceptional support.

The combination of exercise and personally preparing my meals for the day, plus the other marks, makes a 7-Star day. I had salmon again last night. It was cook it or lose it. I've let things go bad before--not doing it with the salmon! Had I not purchased it for $2.00 off already, I could've maybe waited another day. This meal is one of my favorites!












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!

Questions or comments? Send an email! transformation.road@gmail.com

Monday, March 25, 2019

March 25th, 2019 Change Of Pace

March 25th, 2019 Change Of Pace

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.

Mom and I had a good Sunday outing. We enjoyed lunch together and then took in a play, The 39 Steps--oh dear, we both laughed a lot. Laughter is a good thing. It was something different for us and mom really enjoyed the change of pace. I'm glad we did that!

I was exceptionally tired and not feeling my best last night. I don't think I'm getting sick, it's not like that, it was just a profound feeling of tiredness. I don't want to use the word exhaustion because I don't think it was to that level, but still. I consulted with Kristin, changed evening plans, and decided to take it easy last night. I prepared some baked salmon, one of the easiest things for me to prepare--a little salt and pepper--in the oven, that's it, and a side of fresh cut baked sweet potato fries.

I'm ready for the week. My morning foundation routine is complete, my food is packed and planned this morning, and I'm heading off into my Monday morning. 

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!

Questions or comments? Send an email! transformation.road@gmail.com

Sunday, March 24, 2019

March 24th, 2019 No Little Things

March 24th, 2019 No Little Things

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.

I had my first severe weather activation of the season last night. It was a quick one, but it did set me back for a late dinner--but hey, Saturday night is a good night for that because I like to relax late and watch something on Netflix or Hulu. Kristin and I rescheduled our dinner plans for tonight. It was a nice, quiet, relaxing Saturday night around here.

Mom and I are planning to get together today for lunch and a play. It'll be a good Sunday!
----------------
An important thing I've explored throughout this ten-plus year experience is progress over perfection. What I've discovered is the importance of redefining personal expectations and by way of that, changing our definition of "perfect."  Simplicity and patience are key in this process.

Something important to remember is what this is truly all about:

What's this all about? 

It's about progress, not perfection. It's about how you feel, not a number. It's about you and for you, not about or for anyone else.

It's about living, not dying. It's about dreaming, not dreading. It's about freedom, not imprisonment.

It's about opening your mind to the possibilities, not closing it to the changes.

It's about acceptance, not rejection. It's about nourishing, not depriving.

It's about a broadly consistent importance level, not short bursts of narrow focus.

It's about wanting, not forcing. It's about doing your best, not trying to do another's best.

It's about today, not tomorrow, or next week or the first of the month or January 1st.

It's about committing to consistency with all your heart and holding on tight, not a halfhearted commitment easily released with the slightest breeze.

It's about you deserving better because you do. It's about you being important because you are important.

 The truth is...

You're Elite. You're extraordinary! And the things you're making important each day are powerful.

The great thing about progress over perfection is- It's never compared or put up side by side to anyone or anything else. The bar- the expectations we set- the rules we make- the boundaries we set, these things aren't up for panel review or comparison- these things are yours and yours alone, and they'll evolve with your continued efforts.

These things you're doing are simply designed to give you positive progress toward your goals. Once we achieve our initial goals, a different perspective grounded in sustainability takes hold.

Few know or understand all of the "little things" that contribute to your success... and there are NO "little things." They're huge.

The thing is: Hard and fast without deeper explorations of the whys and hows, can sometimes deliver us to where we desire- but often, the challenge of maintaining a semblance of perfection leaves us exhausted and frustrated- and always feeling like it's not enough, or not good enough. Further, it creates a huge emotional and mental deficit once we "arrive," because, in the hard and fast, we're not exploring the deeper of what makes these shifts in perspective solid.

When we embrace structure and an individual plan that may not look perfect, or feel perfect- we're essentially putting ourselves in the best position to attain lasting and deeper transformation because suddenly what we once perceived as "failures," become our biggest assets- the biggest contributors to our monumental success... the best opportunities to learn... and grow along this road- and we do, because it's measured.

And it's our own individual trek- it's never comparable to anyone else, and if we allow our energy to focus on the day to day actions of our plan, rather than the "perception of perfection," magical things can happen.

And then, oh my- we can dream; envision incredible possibilities. At the end of the day, the results speak loudly... the proof and assurance you need, is in the positive progress you're making.

You've earned every "well done," along this road. You've faced and are still in the middle of exceptional and extraordinary challenges... and still, you're in it... you're doing what you can do when you can, and it is always good enough.

The plan evolves.

What you're able to do today is different than what you'll be capable of tomorrow- and so it goes... and where it leads is remarkable and inspiring.

You're elite even if your current temporary circumstance doesn't feel elite. You're still elite.

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!

Questions or comments? Send an email! transformation.road@gmail.com

Saturday, March 23, 2019

March 23rd, 2019 Reader Mail

March 23rd, 2019 Reader Mail

Yesterday was a 6-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, I enjoyed a solid 30-minute walk, and I stayed well connected with exceptional support.

I've had two good walks lately, a 45-minute the other night and a 30-minute last night. This effort is in the spirit of I can do something--and getting some quality exercise doesn't require a trip to the gym every single time. It's easy for me to forget how this whole thing started more than ten years ago when each night would find me at the walking trail doing the best I could. I do enjoy the gym and I plan on getting some gym time in this weekend. I have the memberships-I must use 'em when I can!

My grandson Noah is sick. He was diagnosed yesterday with Type-A influenza. His description of waking up with the flu was so incredibly adorable, "When I woke up, my legs were already tired." Courtney quickly got him to the doctor and he's now on Tamiflu and other meds to help kick this stuff.

I was actually up super-early today in anticipation of weather coverage for early morning storms. I did my morning foundation routine, prepared a good breakfast--and a few hours later, around 8am, decided to get a little more rest. I'm off from radioland this weekend, so no location broadcasts or anything like that--the luxury of sleeping in and relaxing was right there--and I thought, why not? It was fabulous.

Tonight is date night with Kristin. We haven't had one in quite some time. I'm planning on preparing a good on-plan meal for the two of us.

I sincerely appreciate every comment and/or questions emailed to me. I make the time to answer each and everyone even if it sometimes takes me a little bit. Every now and then, I like to share some of those here, especially if I feel the question and reply might be of interest to other regular readers of this blog.

Reader mail time!!

"I just wanted to tell you that I'm so glad I found your blog last year. I've read a lot of the archives a little at a time and I always seem to find something that helps me have lightbulb moments. Your concept discussed in your book (yes--I read that too!) and in the early part of your blog of The Calorie Bank and Trust really made sense to me. I've lost 73 pounds in the last 6 months. I have about 50 to go to get to what I think will be a healthy weight. Already, my blood pressure has returned to normal and I'm able to exercise without feeling like I'm about to literally keel over. Question: Do you ever get bored with it all? I find myself getting bored with my routine and food plan. Any suggestions would be greatly appreciated. Thank you again for sharing your path! I never comment or email you, but just know, I'm one of the many out here who appreciates what you do. You recently mentioned that you're dealing with some depression, so I thought this would be a good time to express my gratitude. Trust me, you're doing something good and it's making a difference for me." --Raquel in Flagstaff

Raquel, thank you very much for this message. It means a lot to me. Also, thank you for reading this blog and thank you for buying the book! Boredom can certainly play a big role in chipping away at our resolve until it crumbles. It sounds like your awareness is high enough to recognize this dynamic before it goes too far!! That's a great thing!! Okay, some ideas...

If you can imagine a workbench where you lay out the different elements of your plan, what do you see on the table? You've got your personal mental/spiritual/emotional elements--and these can be anything, even if you don't have a set and intentional practice each day--the motivating and inspiring thoughts you have that keep you going are part of this area in your plan. An intentional practice serves to wrangle these thoughts in an effort to optimize and harness their positive effects. Okay, there's that...

You have your food plan, your plan for exercise, and your plan for accountability and support. At this point, the table you're imagining has four categories/sections. Now, make some time to visit each one and ask yourself, what am I willing to do differently with this in an effort to change things up a little? How can I make this more enjoyable? How can I make this something I wake up each day feeling enthused about instead of dreading or at least, feeling unenthused?

I don't recommend big wholesale changes. Clearly, what you're doing is working well. Making it more exciting and less boring might just require little changes here and there.

For the mental/spiritual/emotional section: How can this be different for you? Have you incorporated positive self-talk affirmations and positive visualizations into this practice? Talk about fun!! Creating positive visualizations of the road ahead can be fun and it also serves to re-establish your "why." Why are you doing this? Also, what about seeking out some good mental "food," like a good podcast or another form of media to include as a regular go-to in your day to day routine? Do you journal? Writing can be super-therapeutic. If you haven't tried it, I highly recommend!

For the food plan: What are you willing to do to make it more exciting? If you've established your food plan boundaries--and with your success, you clearly have, what foods could you add into your plan for a change of pace? Could you commit to trying one thing new per week? Not everything will be a home run, but along the way, you might find some exciting new additions. I think what happens is, we get into a routine of convenience and familiarity. I do it too. A certain measure of routine and familiarity is a good thing because it helps you keep your balance, but adding something occasionally can make a big difference. Like I mentioned, it doesn't need to be sweeping changes to change the way it looks and feels.

For the exercise section: How can you enjoy the workouts? Can you change the expectation or label you put on that exercise time? Sometimes, changing what we call something helps. Instead of, it's time to hit the treadmill for another thirty-minute walk, it's: It's time for me to immerse myself in my favorite 80's pop music!! Or, it's time for me to listen to that inspirational podcast! Or, whatever it is--the point is to make the exercise secondary and make the primary focus something you truly enjoy. Now, if you're one of those people who simply love exercise without making the focus something else, great!! Ask yourself, how can my workout be different? Change it up! Maybe you try a machine you haven't before--who knows, you might like it!!

For the accountability/support section: Are you active in support with others? Trying to go it alone is super tough. It doesn't have to be that way. None of us do this alone!! Strengthen your plan with solid accountability and support. Find a support group of some kind. There are plenty of them out there!! From a close circle of friends to organized groups like TOPS, facebook support groups, and in other platforms--they're out there! If you're in a recovery mindset, there's OA and other structured recovery support groups where you'll find people who get it. And that's the important thing. Create your circle of support! If you've already got something in place for this, how can you make it work better for you? What can you do to make it different/better? Are you declaring your daily goals and intentions to someone? Are you returning support to those supporting you? Helping others helps us!!

Raquel, you're doing remarkable things! Looking at the different sections of your daily plan and asking yourself how it can be different is the best way to beat the boredom. Routine is a good thing, but the routine doesn't have to be boring!!  That's probably way more than you were expecting. I hope some of that helps. Thank you again for the message!

If you have a question or comment, please email it to me! transformation.road@gmail.com

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!

Friday, March 22, 2019

March 22nd, 2019 Time To Focus

March 22nd, 2019 Time To Focus

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.

I've remained steady this week. I must say, I'm glad it's Friday! I'm looking forward to a good weekend ahead. I'm off from radio this weekend, so I'll have time to focus on a few important things that need some focus!

From the archives (with a few updated edits):
The topic of consistency has come up a few times of late. Consistency is key, for sure. This road isn't about perfection. Striving for perfection is the quickest detour to disappointment. Consistency is the goal along this road. If we can be consistent, we can accomplish amazing things. But how do we remain consistent?

In my opinion, it starts by narrowing our focus. Not once have I sat down with a calendar to try to figure out when I'll arrive at some predetermined number. I haven't even stated a particular goal weight, opting instead for a "healthy weight." Who knows what that will be? It doesn't matter how long it takes or when I'll get there because my focus is on today. My goal is to make it through this day with the integrity of my food plan intact and if it's an exercise day, that too.

Today is the day. I'm not obsessing about how much time it will take. It will take however long it takes. If I focus on how long it will take to "arrive," I'm suggesting that my efforts will end at some point. And making my food and fitness a big priority in my life is something I do not plan on ending, ever.

Keeping it simple is important in keeping us consistent. Simplicity supports consistency and consistency beats intensity. It's super easy to make this really difficult. You can quickly overwhelm yourself with a multitude of numbers, rules, self-imposed requirements, and rock solid expectations. Keep it as simple as you need, to fit where you are. If you're planning on waking up tomorrow as a completely different person with completely different habits and behaviors--it could become very difficult, really fast.

Narrow the focus to one day at a time, set your limits and maintain the integrity of your limits, enjoy what you're eating and love what you're choosing to do for exercise. And a big one: Develop a support system that focuses on accountability. Don't remain all hush about your efforts--share it, tell your friends and family--make some declarations and ask for support from those you're confident will give it. Keep a MyFitnessPal food diary or something similar and make it accessible by the friends you accept.

Establishing a daily "You Time" for your daily foundation of mental, emotional, and spiritual "food" is super-important in my opinion. It can be whatever you make it: Meditation, prayer, positive visualizations, positive affirmations--again, it's yours and yours alone, make it important and consistent each day and I truly believe you'll immediately notice a difference.

And another big one: Write, write, write--how you're feeling, what you're doing, describe your challenges, write about what you plan on doing to overcome these challenges, and write about how determined you are to succeed once and for all. Get it out on paper, in your personal diary--or on a blog, on your facebook--somewhere, anywhere--just write for you and your own personal clarity. There is no right or wrong. It doesn't matter if you fancy yourself a good writer or not--that isn't the point. If the only person who understands what you're writing is you, mission accomplished.

Consistency brings results. If the results aren't to your liking, change the elements of your consistent efforts until you find the balance you desire.
Yesterday's Food 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!

Thursday, March 21, 2019

March 21st, 2019 Just Do It

March 21st, 2019 Just Do It

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.

Keeping an open mind; a willingness, and desire to learn, is a critically important thing along this road. You might even say it's the most important thing. Humility is also critically important, of course, but that kind of fits right in, just ahead of an open mind and willingness to learn, right?

One of the key things for me is starting each day believing and declaring, I don't "got this," it isn't automatic, and I need help to make it one more day. This truthful perspective runs counter to what most of us are used to saying to ourselves and others. The old language of, "Come on, you got this--you know what to do, just do it," doesn't work. "Just do it," to me, means--just do the daily practice, hold onto those rails of support, keep the structure in place, and stay aware and mindful along the way. Some days are easy. Some more challenging. That's life!!















I learned that tilapia is better grilled than oven "fried." I tried preparing it the same way I often prepare catfish and it just wasn't the same last night. It was too dry. I like to experiment in the kitchen! I still ate it, it wasn't too bad. I was actually looking for salmon but I couldn't find one that worked for me. They were out of the plain fresh salmon--instead, what I found was coated in sauces and things loaded with sugar. Maybe next time. I'm not a big fan of tilapia anyway.   

Featured Tweet:


Last night's dinner















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!

Wednesday, March 20, 2019

March 20th, 2019 If I Can Help It

March 20th, 2019 If I Can Help It

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.

Whenever I allow my schedule to get loaded and crazy, it requires me to get extra aware of how I'm feeling and what I'm doing. I've shared many times about my parallel streams philosophy and how I mustn't allow the lifestream and the fundamental elements stream to cross. It's a seemingly complex, yet simple philosophy drawn from my experiences over years and years of weight loss attempts, many of which served as a source of education, rather than a source of consistent and sustainable results. 

Maintaining the integrity of my fundamental elements stream (calorie budget-abstinence from refined sugar-the accountability and support connections, etc.) while the lifestream is a little (or a bunch) bigger than usual, means adjusting the embrace of both, in equal measure. For every action, there's an equal and opposite reaction. Making sure those reactions are in harmony with my personal plan, is key.

The old patterns had me releasing my daily plan practice when/if life gets complicated. The thoughts leading to that release involved believing more food and fewer boundaries would make things easier or better, somehow. They don't, of course, but that didn't stop me time and time again--as if an automatic program would take over, an autopilot, doing the same thing and expecting different results.  If I say a prayer and ask for help in taking care of me through difficult periods of life, I must be willing to do my part. Excess food isn't a life preserver. 

If I didn't hold on to the fundamental elements stream a little tighter during a bigger lifestream schedule, then I'd quickly fall into chaos. I've been there many times. I'd prefer to not go there again if I can help it.

For me, it starts with setting some non-negotiable elements. Even at extreme lifestream levels--we're talking super long days, heavily involved projects and all that might include--I have my minimum non-negotiable elements of the fundamental elements stream. I will maintain the integrity of my maintenance plan calorie budget. I will remain abstinent from refined sugar. And I will consume a minimum of 64oz water. I will log everything in MyFitnessPal and I will stay connected with support. That's the bare minimum, for me, come what may.

And once I've accepted and embraced those non-negotiable elements--then it changes my perspective completely. Instead of finding reasons why it can't work under extreme schedules and circumstances, I'm exploring solutions for how it can work, and work well.

It's rarely perfect and it doesn't need to be perfect. This has never been about perfection, clearly. It's about remaining consistent in my continued recovery. In my experience, striving for perfection is the quickest detour to self-loathing based disappointment. Accepting a certain amount of imperfection doesn't mean I sacrifice the integrity of my non-negotiable elements. It means at least doing the minimum musts each day in order to help keep me well.

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!

Tuesday, March 19, 2019

March 19th, 2019 Needed It

March 19th, 2019 Needed It

Yesterday was a 6-star day: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I took a nice long 45-minute walk last night, and I stayed well connected with exceptional support.

I sometimes forget the pure simplicity and effectiveness of a good walk. I'm not sure how I forget this, considering it's exactly how I started more than ten years ago. Back then, it's all I could do, so, I suppose now, being physically able to do more sets up an expectation for what a "good" workout must be in order to count. But really, a good walk is always a great thing. It might not burn as many calories as other, more intense workouts, but it works, not just physically but mentally. A workout doesn't have to be a trip to the gym every single time. My walk last night was a good one. I needed it!

Instagram:

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, March 18, 2019

March 18th, 2019 Short And Sweet

March 18th, 2019 Short And Sweet

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.

The weekend was a good one. I'm ready to get into this week and make it a great one! Are we ready? I am.

My morning foundation routine is complete, food is packed, the schedule is reviewed, and I'm feeling well.

Goals this week include a minimum of four exercise sessions and at least three 7-star days.

Isn't this a short and sweet Monday morning edition? Let's choose change before change chooses us!

Instagram:

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.

Sunday, March 17, 2019

March 17th, 2019 Rae Rae Day

March 17th, 2019 Rae Rae Day

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's birthday party for my granddaughter Raegan was, as expected, a fantastic event! That precious little girl had the time of her life complete with costume changes throughout the event!
A selfie with the birthday girl





































The traditional first birthday messy cake. Who needs a fork? Not Rae Rae!!

Mom and I arrived early to the party in order to help prep things. I was in charge of prepping the fruit and veggie trays and making little finger sandwiches. Amber and KL went all out for this one, and the selection made it super-easy for me to assemble a good on-plan plate when it came time to eat.
Fruit and cheeses, that works for me.


















Kristin joined us for the party!



















Like any good party, it ran long, but Rae Rae stayed in good spirits as we all helped clean up--sitting in her high chair, supervising the activity!

In terms of what this blog is all about, staying on-plan at an event like this starts with the perspective going into the party. The food-plan boundaries helping keep me well doesn't get an "off day" or a "cheat day." What I can and cannot do has evolved and been proven. It's definitely not a guessing game for me.

A recovery mindset helps establish an importance level beyond the old familiar rationalizations of diet mentality. Knowing what I know about me makes the idea of eating whatever for a special occasion, a grim idea with major consequences. It's an awareness; a personal truth--and it goes opposite of those old rationalizing thoughts of, "it's just one day," or "it's just one meal," or "it's a special occasion!" Those old thoughts, if turned into actions, are potentially deadly for me. It isn't that way for everybody, and I get that. But for me, it is. I'm a food addict and compulsive overeater every single day and the only thing that separates me from the chaos of active addiction is this daily practice I preciously and willingly embrace each day. Contrary to what those old thoughts suggest, maintaining this daily practice doesn't make my life a hassle, boring, or lacking anything--it makes my life better by giving me the opportunity to live life with a measure of peace and calm around food.

If you're reading this and wondering, am I really a food addict? There's a wonderful website with a self-assessment list of questions that might help you identify. You can find it by clicking HERE.   

Friday night dinner on Instagram:

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.





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