Showing posts with label 5K walk. Show all posts
Showing posts with label 5K walk. Show all posts

Tuesday, September 23, 2014

September 23rd, 2014 How Do We Remain Consistent?

September 23rd, 2014 How Do We Remain Consistent?

I couldn't sleep last night because of a nauseous stomach. I'm not sure what was going on. A "touch" of food poisoning, maybe? I don't know. I decided a sick day was in order about 3am. I was able to finally get to sleep and slept in fairly well, but still woke mid-morning feeling sick. I finally decided to prepare some food in order to see how my stomach would react. It felt worse, really, so I decided I needed more sleep. I did feel much better upon waking the second time, mid-afternoon.

I took it easy today. I still stayed within the boundaries I've set, of course, but I took a relaxed approach to the day. I was prepared to make this a non-workout day but then, I felt much better after the Tuesday night weight loss support group conference call, so I made the decision to hit the trail for another good 5K brisk walk. This is three 5K days in a row! It's good, because if my Saturday schedule allows, I plan on participating in the Carter's Run for autism 5K Saturday morning. This run is a chip timed event, so I'll have a little more incentive to pick up the pace and get a good time!

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 with 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. 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.

I recommend setting a calorie budget or points budget, whatever you prefer, and making the limit you set, sacred. Sacrificing the integrity of this budget shouldn't be something taken lightly. Treat it with the highest importance level. Then, find an exercise of some sort that works for you and your body and do it. Worry less about content and more about maintaining the integrity of your budget and exercise schedule. As you progress and you become more comfortable, you can get fancy all you want!! Allow your food to become a natural evolution of good choices. My choices today look very different than when I first started losing weight six years ago. I wouldn't categorize myself as a "clean eater," but I'm at least 80% clean and that's a big difference for me.  Had I tried eating like this on Day 1, September 15th, 2008, it likely wouldn't have gone very well.

And that brings me to the "joy factor." I believe we must enjoy what we're doing in order to maintain consistency. If we don't enjoy--and I mean truly enjoy what we're eating, how do we expect to keep doing it? I eat what I like and nothing I don't. This doesn't mean I'm not willing to try new things. It simply means if I don't like it, it will not be on my regular "foods I enjoy" list. Somewhere over the years, someone decided that losing weight had to be about eating things you choked down as a means to an end. And as soon as the weight loss goal was reached, you could go back to eating what you like. I say nonsense!! Why not eat what you like and enjoy from day 1? Then, if they're not the best for you, gradually and naturally improve upon your choices. But never sacrifice by eating things you can't stand!!

My first food question isn't "Will this help me lose weight?" My first question about any particular food is: "Do I enjoy eating this?" If the answer is yes, then the second question is, "Will this food help me lose weight as a regular part of my day to day selections?" If the answer to that question is "No," then like it or not, it goes. An automatic "no" for me is sugar. I enjoy eating deep fried egg rolls, fried anything, really, and plenty of other things that if consumed regularly, would have a negative effect on my efforts. The key is finding foods that give you a "yes" to both questions.

The same "joy factor" applies to exercise. Find what you enjoy! If all you can do is walk slowly for short distances, do that. But make it enjoyable. Listen to music, an audio book, or carry on a conversation with someone--whatever you got to do to make it fun and enjoyable. When you're ready to make it something more intense--again, make sure it's something you truly enjoy doing.

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.

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.

Speaking of results--tomorrow is my weigh day. I weigh every three weeks. I'm not even going to venture a guess or give it a single thought. It will be what it is and I'll be okay regardless. If I need to tweak my approach, then okay, I will. Whatever I do, I know for sure--I must remain consistent if I want positive momentum.

It's important to find what works for you. We're all different. What works for me may not work for you.

My Tweets today:
















Thank you for reading and your fabulous support,
Strength,
Sean
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Monday, September 22, 2014

September 22nd, 2014 Post-Weekend Blues

September 22nd, 2014 Post-Weekend Blues

I think I had a little of the "post-awesome weekend blues," today. I first experienced this as a kid when grandpa and my uncle would take me to Kansas City to watch the Royals play over Labor Day Weekend. Returning to school on Tuesday after an incredible weekend away was always the toughest thing in adjustment. This same dynamic is commonly referred to as the "post-vacation blues." Yes, it was alive and well today, no doubt! 

I also felt a little sick to my stomach this afternoon for no obvious reason. It wasn't too bad but it was enough for me to justify a short nap mid afternoon. Of course, with me, these "short naps" have a tendency to become something way beyond a short description. And that's exactly what happened. My plans to workout at the Y late afternoon were changed as I slept the rest of the afternoon away and woke needing to immediately adjust my perspective and plan while fighting off the urge to brutalize myself with negativity over the situation I had created.

I decided to prepare dinner, go to the store and do my best to replicate the quality workout of Sunday at the trail. I'm pleased to report I did well with all three facets of my amended plan. It wasn't spinning, swimming and weight training, like I had planned, but it was still active and good.

The down side of this situation: It throws my sleep schedule off. I was in bed early last night and felt the benefits of the added sleep throughout my day--until mid-afternoon at least.

My workout tonight was a 5K in the park. I had the entire park to myself. I did not see another soul out there--not a car, nobody hanging out--nothing. It was very quiet. It was perfectly calm and cool. I slacked the first lap. Then I turned it on for the last three laps, increasing my intensity with each. It was solid. It felt great.

I'm feeling very positive about the upcoming weigh-day Wednesday! I ran across a picture of me with Noah from March and the difference between then and now is dramatic. Noah looks like a completely different baby! And his grandpa looks a little different too.

I had the pleasure of taking Noah to his preschool/daycare today. It's amazing how seeing him brightens my entire world. His smile, his wave--oh my, I'm in love with this kid!! I'm seriously looking forward to watching him grow up and being an active part of his life. Taking extraordinary care gives me the best chance of this possibility!

My Tweets:
















Thank you for reading and your continued support,
Strength,
Sean
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Sunday, July 27, 2014

July 27th, 2014 Deliberate Action and Intentions

July 27th, 2014 Deliberate Action and Intentions

I've heard it said the body keeps track of your sleep deficit until you finally give it the rest it needs. This afternoon, I worked off a little of that debt to self through napping well. I may not be completely paid up, but I'm making progress. And honestly, isn't this what it's all about? Progress not perfection? 

Yesterday's post may have sounded a little rough and unforgiving. I'm getting rather exhausted from my constant struggle with time management and getting enough sleep at appropriate times. The realization that I'm actually choosing to struggle sounds harsh at first blush, but when you dissect the behavior involved, it's accurate. When you compare this part of my recovery to other commitments, then it becomes very clear: If I make something a major priority, I do it. If I don't make it a priority, I wallow in an uncommitted state of struggle, hence the choosing to struggle.  In that place, sleep/time management issues stay in the realm of things I need to improve on instead of moving into the realm of things I'm confronting head on with deliberate action and intentions. 

I'm not proclaiming my sleep schedule will immediately snap into its best position, but I shall stop writing about how much I need to do it and start doing it the best I can with deliberate action and intention.

After a good dinner (see the tweet below), I visited a while with Amber about her transition into her first year of teaching special education. She showed me her teaching certificate from the State of Oklahoma Department of Education and I was so incredibly proud and I can tell, she is proud too.

After our good visit, I made the short trek across the street from her apartment to the walking trail for a nice 5K. For some reason I thought it was a brilliant idea to try some jogging. I did. For thirty seconds.  If running is something I really want to do someday I must give a solid effort to a C25K (couch to 5K) program. I just want a good workout, that's all. My power walk was good, don't get me wrong. It's just--I keep hearing runners speak of their experience like running is euphoric. I've never tried long enough to transition from pain to pleasure. I have a feeling my approach and perspective needs adjusted...obviously! 

I'm taking mom to her doctor in Oklahoma City tomorrow afternoon. I'm looking forward to spending time with her in the car. We always have the best talks and the most wonderful fits of laughter. I'll make sure I'm well prepared food-wise and otherwise. I'll likely not make it home in time to do the Monday evening spin class but the plan is to go to the YMCA for a less humid indoor workout upon my return.

My meal tweets today:






Thank you for reading and for your continued support,
Strength,
Sean
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