March 10th, 2018 Practice This
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
One of the things that really helps me is actively engaging in support interactions throughout the day. When someone reaches out to me, my hope is that it helps them--but it also helps me in big ways. One of the biggest things I had to learn along this road is, I didn't have to go it alone. In fact, what I discovered wasn't something new, but for me, it was because "I got this." It took a long time to realize the goal wasn't to "get this," it was to "practice this." And the practice of a daily plan is what ultimately keeps me well.
It's about progress not perfection, and a practice. I think as long as I keep the practice up and running, I remain open to learn and grow.
There's rarely a day passing where I don't hear from someone either in person or via message, email, or otherwise, commenting on and complimenting my continued maintenance. I sincerely appreciate every single word. But rest assured, I do not take my maintenance for granted.
I ran into the store for coffee earlier this evening and was approached by a nice man who said, "you're a role model for weight loss and keeping it off." I graciously thanked him for the compliment, adding, "it's a daily practice, for sure. I'm grateful for each day." But inside my head I was thinking--Oh no-- let's don't say role model because Lord knows my plan and practice could use some serious tweaks in a few departments... Let's say instead, an example of how an imperfect practice of a personal plan can yield great results while being open to improvement and growth.
Cindy and her two youngest were in town today- we took the opportunity to get together and share a meal. Hanging out with those three was a wonderful highlight today. I spent some time with mom this evening, too, and I must report, she's doing better than ever. Mom is completely off the oxygen. She's stronger and her spirits are in great shape, especially since she received her new phone!
I spoke with my oldest daughter today. She's 9-months pregnant and due literally any minute, anytime, any day---it could happen right now--and will very soon. We're very excited to meet little Raegan. My youngest isn't far behind. Courtney is 8-months pregnant with Emery. Two granddaughters will join Oliver and Noah very soon! It's an exciting time! Just for the record, I'm 46. I feel like I should be much older for these kinds of blessings--four grandchildren!!! But hey, the benefits of starting out way too young!!
We lose an hour of sleep tonight when we spring forward for daylight savings time. I plan on sleeping in well and then, well rested, working on preparations for my upcoming workshop.
I sincerely hope you're having a wonderful weekend!
Thank you for reading and your continued support,
Strength,
Sean
Saturday, March 10, 2018
Friday, March 9, 2018
March 9th, 2018 Answers To Questions
March 9th, 2018 Answers To Questions
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
This week has been hectic in many ways. It was nice to make it to Friday night, relax, make a good dinner, visit for a little while with mom, and finish some work late tonight at the studio.
As more people sign up for my March 24th workshop, I'm getting a few questions.
"Do you teach how to do your plan?" No! My plan is specifically designed for me. This workshop will help you create a plan that's specifically designed for you. Certainly, some elements and structure, the accountability and support--plus perspectives and concepts that have been key for me will be important parts of the workshop.
"Is this like a motivational speaking thing? And are you going to try to sell us a product of some kind?" Two questions there--First, inspirational/motivational speaking will certainly be a part of this workshop, but a very small part. We've got work to do and only three hours to do it! Second, NO--I do not sell or endorse weight loss products. This workshop isn't a come-on for something else. It's a workshop designed to help you develop a plan--not a diet, and there's a big difference. The workshop will help you create the YOU Plan that could be the start of your very own transformation.
"Is it only for people that have a hundred or more pounds to lose?" Not at all. I've worked with people who started out wanting to lose 20, 40, 60--100, 200 pounds and more. The amount of weight is relative. One person's 40 is another person's 100. Developing and embracing a plan in harmony with your healthiest weight will very naturally get you there in time no matter how much time is needed. It's not a race and the scale isn't the primary focus--it's all about the plan that fits you. Once you have a plan that fits, maintaining consistency will be much easier.
If you're within driving distance of me in Ponca City, Oklahoma and you're ready to register--click the link and I'll see you on the 24th! If you have a question, text it to me or call and leave it on voicemail--either way, I'll get back to you quickly! 580-491-2228
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
In my experience, it's critically important to take pause for not only deciding on your on-plan approach in particular circumstances but also pausing to remind yourself of the importance of you and how your plan boundaries are set to ultimately take extraordinary care of you. Clearly defining those boundaries has been paramount to the consistency of my plan.
Maintaining the boundaries of our non-negotiable elements fosters growth in every other area of this process. When we disregard those boundaries, it stunts our growth and the result is often: We feel stuck and feel like we're doing the same thing over and over.
If consistently maintaining the boundaries of our plan is what brings growth and a natural evolution of the plan--and that consistency is what brings about positive progress, then we must first look at the plan--and make sure it's something we can maintain.
If it's too extreme, we're setting ourselves up for disappointment.
But if we start small and with simplicity, and it's something we can work with inside the boundaries of the plan--that's when something magical starts happening. The challenge becomes the action of releasing judgment for what we might perceive to be an imperfect or incomplete plan--when all we're trying to do is get started from a place where consistency is the focus--and trusting that this approach will allow for a natural evolution of our plan. On the opposite side: If we decide we can't move forward unless everything is perfect within some elaborate "ideal" plan, we're setting ourselves up for a serious struggle with starts and stops.
One of the biggest threats to my consistency is emotion/stress levels.
One thing that's really helped me in this area is to examine not only my current state of mind and emotion but also my expectations for food at any particular moment.
Do I expect it to take me away from and improve emotional/stressful circumstances?
Or Do I expect it to simply provide energy and nourish me physically?
Looking at my own expectations pushes me in the direction I need to make more progress toward handling things in ways that truly work, instead of me constantly relying on and believing that escaping into the food will help.
The food does provide a temporary reprieve from the circumstances at hand, but it's never improved the things I avoid, ever. In fact, when I turn to food for these things, it compounds my issues. I try to remember that often.
My continued recovery depends on a daily practice of my plan. I often refer to the different elements of my plan as my "rails of support." I hold onto those rails every day. If ever I wake and say, "look, no hands," get ready to witness a hard fall.
A few Tweets:
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
This week has been hectic in many ways. It was nice to make it to Friday night, relax, make a good dinner, visit for a little while with mom, and finish some work late tonight at the studio.
As more people sign up for my March 24th workshop, I'm getting a few questions.
"Do you teach how to do your plan?" No! My plan is specifically designed for me. This workshop will help you create a plan that's specifically designed for you. Certainly, some elements and structure, the accountability and support--plus perspectives and concepts that have been key for me will be important parts of the workshop.
"Is this like a motivational speaking thing? And are you going to try to sell us a product of some kind?" Two questions there--First, inspirational/motivational speaking will certainly be a part of this workshop, but a very small part. We've got work to do and only three hours to do it! Second, NO--I do not sell or endorse weight loss products. This workshop isn't a come-on for something else. It's a workshop designed to help you develop a plan--not a diet, and there's a big difference. The workshop will help you create the YOU Plan that could be the start of your very own transformation.
"Is it only for people that have a hundred or more pounds to lose?" Not at all. I've worked with people who started out wanting to lose 20, 40, 60--100, 200 pounds and more. The amount of weight is relative. One person's 40 is another person's 100. Developing and embracing a plan in harmony with your healthiest weight will very naturally get you there in time no matter how much time is needed. It's not a race and the scale isn't the primary focus--it's all about the plan that fits you. Once you have a plan that fits, maintaining consistency will be much easier.
If you're within driving distance of me in Ponca City, Oklahoma and you're ready to register--click the link and I'll see you on the 24th! If you have a question, text it to me or call and leave it on voicemail--either way, I'll get back to you quickly! 580-491-2228
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
In my experience, it's critically important to take pause for not only deciding on your on-plan approach in particular circumstances but also pausing to remind yourself of the importance of you and how your plan boundaries are set to ultimately take extraordinary care of you. Clearly defining those boundaries has been paramount to the consistency of my plan.
Maintaining the boundaries of our non-negotiable elements fosters growth in every other area of this process. When we disregard those boundaries, it stunts our growth and the result is often: We feel stuck and feel like we're doing the same thing over and over.
If consistently maintaining the boundaries of our plan is what brings growth and a natural evolution of the plan--and that consistency is what brings about positive progress, then we must first look at the plan--and make sure it's something we can maintain.
If it's too extreme, we're setting ourselves up for disappointment.
But if we start small and with simplicity, and it's something we can work with inside the boundaries of the plan--that's when something magical starts happening. The challenge becomes the action of releasing judgment for what we might perceive to be an imperfect or incomplete plan--when all we're trying to do is get started from a place where consistency is the focus--and trusting that this approach will allow for a natural evolution of our plan. On the opposite side: If we decide we can't move forward unless everything is perfect within some elaborate "ideal" plan, we're setting ourselves up for a serious struggle with starts and stops.
One of the biggest threats to my consistency is emotion/stress levels.
One thing that's really helped me in this area is to examine not only my current state of mind and emotion but also my expectations for food at any particular moment.
Do I expect it to take me away from and improve emotional/stressful circumstances?
Or Do I expect it to simply provide energy and nourish me physically?
Looking at my own expectations pushes me in the direction I need to make more progress toward handling things in ways that truly work, instead of me constantly relying on and believing that escaping into the food will help.
The food does provide a temporary reprieve from the circumstances at hand, but it's never improved the things I avoid, ever. In fact, when I turn to food for these things, it compounds my issues. I try to remember that often.
My continued recovery depends on a daily practice of my plan. I often refer to the different elements of my plan as my "rails of support." I hold onto those rails every day. If ever I wake and say, "look, no hands," get ready to witness a hard fall.
A few Tweets:
The "three P's & W's" help me maintain the integrity of my food plan. Planning, preparing, and packing- it's making sure I have what I need, where I need it, when I need it. TGIF! Have an amazing on-plan Friday!! pic.twitter.com/sIuB3IASQi— Sean Anderson (@SeanAAnderson) March 9, 2018
Big dinner in MyFitnessPal. Incidentally... #lastfoodofday pic.twitter.com/jXTEXtXR9b— Sean Anderson (@SeanAAnderson) March 10, 2018
Fire good. #dinnertime pic.twitter.com/YpGgkb85qt— Sean Anderson (@SeanAAnderson) March 10, 2018
Top sirloin, red potato "nachos," and grilled red pepper chunks... it's what's for dinner! pic.twitter.com/D7CQ4Lpne4— Sean Anderson (@SeanAAnderson) March 10, 2018
Thank you for reading and your continued support,
Strength,
Sean
Thursday, March 8, 2018
March 8th, 2018 Essentials
March 8th, 2018 Essentials
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with good support.
Keeping tonight's edition short. Just the essentials!
The workshop I'm proudly presenting is set for Saturday the 24th. If you're within driving distance of Ponca City, Oklahoma, I really want you to join me for this powerful 3-hour event! If I can answer any questions for you, text or call 580-491-2228. I'll get back to you quickly.
If you're ready to register, here's the link to Eventbrite:
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
I found this from one of my Facebook "microblogs" in 2011-- thought I'd share it here tonight:
When almost all hope is gone, when it seems darkest, impossible, void of even the smallest chance it might ever turn around—this is when a most critical decision is made. Is it really hopeless? Or is “hopeless” a story exclusive to our imagination and the perspective we choose? It will be whatever we decide. If we decide it's hopeless, we're instantly relieved of the decision making process from that point forward—we'll be shaped by the changes coming. However, if we choose change despite our challenges—if we make this crucial decision now—we instantly render powerless every excuse and past rationalization keeping us locked up. People overcome incredible odds every day. We're people. We're capable of amazing things.
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with good support.
Keeping tonight's edition short. Just the essentials!
The workshop I'm proudly presenting is set for Saturday the 24th. If you're within driving distance of Ponca City, Oklahoma, I really want you to join me for this powerful 3-hour event! If I can answer any questions for you, text or call 580-491-2228. I'll get back to you quickly.
If you're ready to register, here's the link to Eventbrite:
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
I found this from one of my Facebook "microblogs" in 2011-- thought I'd share it here tonight:
When almost all hope is gone, when it seems darkest, impossible, void of even the smallest chance it might ever turn around—this is when a most critical decision is made. Is it really hopeless? Or is “hopeless” a story exclusive to our imagination and the perspective we choose? It will be whatever we decide. If we decide it's hopeless, we're instantly relieved of the decision making process from that point forward—we'll be shaped by the changes coming. However, if we choose change despite our challenges—if we make this crucial decision now—we instantly render powerless every excuse and past rationalization keeping us locked up. People overcome incredible odds every day. We're people. We're capable of amazing things.
Thank you for reading and your continued support,
Strength,
Sean
Wednesday, March 7, 2018
March 7th, 2018 Twitter
March 7th, 2018 Twitter
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
I recently stopped tweeting all of my food and drinks each day. I did it for two months shy of four years. Those Tweets still exist on my twitter feed--not that anyone would want to--but seriously, you could go back and look at every meal dating back to late April 2014. Talk about an internet rabbit hole! I'm still logging and tracking everything in MyFitnessPal. My MFP diary is set to public, so feel free to friend request me through that app! My MFP username: SeanAAnderson
For whatever reason, I've received a half-dozen messages the last two days from readers missing the tweets. I'm a people pleaser, so I'm bringing 'em back. Just kidding! :) But seriously, if I thought it necessary to remain well and in maintenance mode, I'd still be doing it.
Michael writes: "I don't get here as much as I used to, but just realized you stopped the tweeting and posting of your daily food on here and twitter. In it was it's like a loss for me too. I used to enjoy the posts and got many ideas for my own daily food recipes from them. I still remember that meal we had at Guadalajara at Boulder Station and before you ate you had to tweet out the meal. I felt a part of that process that day, kind of looking behind the curtain at the wizard doing his work. End of an era, but I'm sure the time savings for you are immense. But still, a small part of me will miss the comfort of those tweets."
Michael, sir, it was an honor to meet you and share that meal together, I remember it well! I'm looking forward to occasionally sharing meal ideas and recipes--plus adding "calorie-adjustment" suggestion for smaller calorie budgets. The time savings was a big factor in the decision. I sincerely appreciate your support, always--thank you!!
Weighing, measuring, logging and tracking my food--that's something that doesn't change for me-If I ever proclaim the end of those elements, that means I'm in trouble!!! The Tweets was an extra measure, a redundancy I actually grew to enjoy fairly quickly, but they've served their purpose and now I'd rather use that time in other ways.
And I'm still deciding different ways to use Twitter. Occasionally featuring a meal, recipe, or perspective is most likely how that'll look. I'll tweet a picture or video every now and then and I'll also use it to promote Transformation Planet and anything else in my future.
Speaking of Twitter! Dinner tonight was one of my favorites!!
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
I recently stopped tweeting all of my food and drinks each day. I did it for two months shy of four years. Those Tweets still exist on my twitter feed--not that anyone would want to--but seriously, you could go back and look at every meal dating back to late April 2014. Talk about an internet rabbit hole! I'm still logging and tracking everything in MyFitnessPal. My MFP diary is set to public, so feel free to friend request me through that app! My MFP username: SeanAAnderson
For whatever reason, I've received a half-dozen messages the last two days from readers missing the tweets. I'm a people pleaser, so I'm bringing 'em back. Just kidding! :) But seriously, if I thought it necessary to remain well and in maintenance mode, I'd still be doing it.
Michael writes: "I don't get here as much as I used to, but just realized you stopped the tweeting and posting of your daily food on here and twitter. In it was it's like a loss for me too. I used to enjoy the posts and got many ideas for my own daily food recipes from them. I still remember that meal we had at Guadalajara at Boulder Station and before you ate you had to tweet out the meal. I felt a part of that process that day, kind of looking behind the curtain at the wizard doing his work. End of an era, but I'm sure the time savings for you are immense. But still, a small part of me will miss the comfort of those tweets."
Michael, sir, it was an honor to meet you and share that meal together, I remember it well! I'm looking forward to occasionally sharing meal ideas and recipes--plus adding "calorie-adjustment" suggestion for smaller calorie budgets. The time savings was a big factor in the decision. I sincerely appreciate your support, always--thank you!!
Weighing, measuring, logging and tracking my food--that's something that doesn't change for me-If I ever proclaim the end of those elements, that means I'm in trouble!!! The Tweets was an extra measure, a redundancy I actually grew to enjoy fairly quickly, but they've served their purpose and now I'd rather use that time in other ways.
And I'm still deciding different ways to use Twitter. Occasionally featuring a meal, recipe, or perspective is most likely how that'll look. I'll tweet a picture or video every now and then and I'll also use it to promote Transformation Planet and anything else in my future.
Speaking of Twitter! Dinner tonight was one of my favorites!!
Sirloin Tip Kabobs & grilled veggies with a side of pan prepared sweet potatoes & baby portobello mushrooms. Two servings. Weighed, measured, logged! Each plate: 635 cal. pic.twitter.com/heuYIgitqV— Sean Anderson (@SeanAAnderson) March 8, 2018
Thank you for reading and your continued support,
Strength,
Sean
Tuesday, March 6, 2018
March 6th, 2018 Some Perspective
March 6th, 2018 Some Perspective
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with support!
I also received a tremendous outpouring of support concerning last night's blog post. Thank you, thank you--I sincerely appreciate every single comment, message, text, and email. It really helped me process things much better. I needed some perspective!
Losing three brothers in different ways and all at ages way too young is something of a ridiculous long-shot. I think I have a shade or several shades of "survivors guilt." If you were to go back a decade or more, I was most likely on a path to die young. I spent nearly twenty years at 500-pounds and somehow, by the Grace of God, I'm still here. And they're not. It doesn't seem fair for them--and feels overly generous for me.
It's been one of those "busy but good" days. I'm hitting the pillow a little later than I intended, but still earlier than usual for a Tuesday night.
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with support!
I also received a tremendous outpouring of support concerning last night's blog post. Thank you, thank you--I sincerely appreciate every single comment, message, text, and email. It really helped me process things much better. I needed some perspective!
Losing three brothers in different ways and all at ages way too young is something of a ridiculous long-shot. I think I have a shade or several shades of "survivors guilt." If you were to go back a decade or more, I was most likely on a path to die young. I spent nearly twenty years at 500-pounds and somehow, by the Grace of God, I'm still here. And they're not. It doesn't seem fair for them--and feels overly generous for me.
It's been one of those "busy but good" days. I'm hitting the pillow a little later than I intended, but still earlier than usual for a Tuesday night.
Thank you for reading and your continued support,
Strength,
Sean
Monday, March 5, 2018
March 5th, 2018 Feeling Feelings
March 5th, 2018 Feeling Feelings
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
My younger brother on my dad's side, Chris, passed away last night. He was 40 years old. I didn't know him, in fact, I only spoke with him a handful of times. But still, I've felt an awkward feeling all day with this news.
First of all, the ones who I feel genuinely for tonight are his mother, stepdad, sister, and the father we had in common and any other family member on my dad's side that knew and loved him. I don't mean to sound so cold and disconnected, but this isn't my loss, it's theirs.
My loss was in not making the time to get to know him. And to be fair, it was a mutual disconnect between us. It's not like either one of us ignored each other, we didn't--we just didn't make time to connect.
What's messed with me most today is the fact that all of my brothers have passed away. I'm the only one left. My youngest brother Shane died at 24, My older brother Danny on my dad's side, at 42, and now a younger brother.
My brain immediately goes to regret. And it's regret for what I didn't do with all three. I was super-close with Shane, we were raised together--and although we spent a lot of quality time together, I've always felt like in many ways, I could've and should've been a better big brother to him. With Danny, I sincerely wish I would have been more persistent and proactive in developing a relationship with him and now, his daughter, with whom I'm ashamed to admit, I've lost contact. I could have done more of an effort to get to know Chris, too. But all of those opportunities are behind me and they're not coming back.
I really feel for Chris's mom and the dad we had in common. As my dad put it, "we're not supposed to outlive our children," but here he is, going through the agony of losing a child for the second time.
I'm okay like I mentioned--I've just felt emotionally off and awkward today.
I'm not face-first in the food, though, and that's something for which I'm immensely grateful.
Sometimes, feeling the feelings is difficult especially when I'm being exceptionally hard on myself. Also, since I have much more experience NOT feeling feelings by stuffing them down with food than I do actually feeling feelings, it seems a little more difficult to handle.
What can I learn from these feelings and emotions? That's something I'll ponder for a little while.
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
My younger brother on my dad's side, Chris, passed away last night. He was 40 years old. I didn't know him, in fact, I only spoke with him a handful of times. But still, I've felt an awkward feeling all day with this news.
First of all, the ones who I feel genuinely for tonight are his mother, stepdad, sister, and the father we had in common and any other family member on my dad's side that knew and loved him. I don't mean to sound so cold and disconnected, but this isn't my loss, it's theirs.
My loss was in not making the time to get to know him. And to be fair, it was a mutual disconnect between us. It's not like either one of us ignored each other, we didn't--we just didn't make time to connect.
What's messed with me most today is the fact that all of my brothers have passed away. I'm the only one left. My youngest brother Shane died at 24, My older brother Danny on my dad's side, at 42, and now a younger brother.
My brain immediately goes to regret. And it's regret for what I didn't do with all three. I was super-close with Shane, we were raised together--and although we spent a lot of quality time together, I've always felt like in many ways, I could've and should've been a better big brother to him. With Danny, I sincerely wish I would have been more persistent and proactive in developing a relationship with him and now, his daughter, with whom I'm ashamed to admit, I've lost contact. I could have done more of an effort to get to know Chris, too. But all of those opportunities are behind me and they're not coming back.
I really feel for Chris's mom and the dad we had in common. As my dad put it, "we're not supposed to outlive our children," but here he is, going through the agony of losing a child for the second time.
I'm okay like I mentioned--I've just felt emotionally off and awkward today.
I'm not face-first in the food, though, and that's something for which I'm immensely grateful.
Sometimes, feeling the feelings is difficult especially when I'm being exceptionally hard on myself. Also, since I have much more experience NOT feeling feelings by stuffing them down with food than I do actually feeling feelings, it seems a little more difficult to handle.
What can I learn from these feelings and emotions? That's something I'll ponder for a little while.
Thank you for reading and your continued support,
Strength,
Sean
Sunday, March 4, 2018
March 4th, 2018 Did Well
March 4th, 2018 Did Well
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, I enjoyed a good workout at the YMCA, and I stayed well connected with good support.
I was able to get plenty of sleep this weekend. Sleeping in meant today's food schedule was slightly tilted, but I'm okay with it all. I got some work done, a workout at the YMCA, a visit with mom, a few fantastic support exchanges, and a fabulous dinner prepared at home. I didn't accomplish everything I wanted to today, but I did well.
I just wrapped cleaning my kitchen. It's amazing to me how simply cleaning up a room or kitchen somehow inspires progress in other areas. Have you noticed this dynamic? It's as if the order of our living space mirrors the order of what we do each day. Does that make sense or am I just rambling here?
Tomorrow's a brand new work week. 4:30am alarm comes too soon! Goodnight!
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, I enjoyed a good workout at the YMCA, and I stayed well connected with good support.
I was able to get plenty of sleep this weekend. Sleeping in meant today's food schedule was slightly tilted, but I'm okay with it all. I got some work done, a workout at the YMCA, a visit with mom, a few fantastic support exchanges, and a fabulous dinner prepared at home. I didn't accomplish everything I wanted to today, but I did well.
I just wrapped cleaning my kitchen. It's amazing to me how simply cleaning up a room or kitchen somehow inspires progress in other areas. Have you noticed this dynamic? It's as if the order of our living space mirrors the order of what we do each day. Does that make sense or am I just rambling here?
Tomorrow's a brand new work week. 4:30am alarm comes too soon! Goodnight!
Thank you for reading and your continued support,
Strength,
Sean
Saturday, March 3, 2018
March 3rd, 2018 Couldn't Help It
March 3rd, 2018 Couldn't Help It
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
I started today feeling the positive effects of a solid eight hours rest. I don't get enough--and truly, it's been a long-running issue with me. I certainly feel the difference when I do get enough!
A visit with some family from my hometown was canceled today, so I went ahead and picked up mom and Noah as planned and we made our way out and about. We enjoyed lunch out, a trip to Walmart, the park, and finally because it was too windy at the park, the indoor PlayPlace at McDonald's. Noah had a great time and so did mom. I did too! Cindy dropped by for a little while on her way back home, joining us for lunch and the Walmart excursion before hitting the highway. Cindy's visit was an unexpected surprise and added to the fun!
After driving Noah home and taking mom back to her place, I made a quick store run. I always go in with a short list in mind, like tonight: Coffee and gouda--and it never fails, I end up with a few more items. Well!! I couldn't help it--a three pack of red, yellow, and orange bell peppers for $2.29 was a steal-- and a pound of strawberries for $1.19...uh, yeah, I need some of those! I had dinner ingredients waiting at home, so it wasn't anything I needed for dinner prep--but I can't resist great deals!
I keep my meal options open. For some, planning meals well in advance works better. For me, I like to have a few options that work for my food plan, then deciding on the meal the day of, or even at the last minute, works. One personal rule I maintain is always logging the ingredients in MyFitnessPal prior to eating. This way, if it's too much for the calorie budget, I can easily scale it back before the meal, instead of adding it up later--running the risk of forgetting ingredients and being shocked by the number or exceeding budget.
I decided on oven "fried" catfish tonight. I found fresh catfish filets on sale yesterday for $3.99 a pound! I ordered a pound. That easily makes two meals for me! Can you tell I'm a bargain shopper?
The weighing and measuring everything at home and work is a non-negotiable for me. I don't take a food scale to restaurants, but the experience I've gained in weighing and measuring everything at home and work informs my "approximate" amounts while dining out. It's a necessary part of my continued recovery and maintenance because my brain can't be trusted with this stuff! I need a fair measure of certainty in my calorie budget calculations--and my trusty food scales provide the certainty and better prepares me away from home and work.
I'm hitting the pillow within minutes. I plan on another good night's rest.
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
I started today feeling the positive effects of a solid eight hours rest. I don't get enough--and truly, it's been a long-running issue with me. I certainly feel the difference when I do get enough!
A visit with some family from my hometown was canceled today, so I went ahead and picked up mom and Noah as planned and we made our way out and about. We enjoyed lunch out, a trip to Walmart, the park, and finally because it was too windy at the park, the indoor PlayPlace at McDonald's. Noah had a great time and so did mom. I did too! Cindy dropped by for a little while on her way back home, joining us for lunch and the Walmart excursion before hitting the highway. Cindy's visit was an unexpected surprise and added to the fun!
After driving Noah home and taking mom back to her place, I made a quick store run. I always go in with a short list in mind, like tonight: Coffee and gouda--and it never fails, I end up with a few more items. Well!! I couldn't help it--a three pack of red, yellow, and orange bell peppers for $2.29 was a steal-- and a pound of strawberries for $1.19...uh, yeah, I need some of those! I had dinner ingredients waiting at home, so it wasn't anything I needed for dinner prep--but I can't resist great deals!
I keep my meal options open. For some, planning meals well in advance works better. For me, I like to have a few options that work for my food plan, then deciding on the meal the day of, or even at the last minute, works. One personal rule I maintain is always logging the ingredients in MyFitnessPal prior to eating. This way, if it's too much for the calorie budget, I can easily scale it back before the meal, instead of adding it up later--running the risk of forgetting ingredients and being shocked by the number or exceeding budget.
Saturday night dinner: Oven "fried" catfish! I've always believed in only keeping foods in my plan that I truly enjoy. Through a 300Lb weight loss & in maintenance, I've never eaten something 'cause it's "good for weight loss." What's good is a food plan I can embrace long-term. pic.twitter.com/4zP4OBtgGw— Sean Anderson (@SeanAAnderson) March 4, 2018
I decided on oven "fried" catfish tonight. I found fresh catfish filets on sale yesterday for $3.99 a pound! I ordered a pound. That easily makes two meals for me! Can you tell I'm a bargain shopper?
The weighing and measuring everything at home and work is a non-negotiable for me. I don't take a food scale to restaurants, but the experience I've gained in weighing and measuring everything at home and work informs my "approximate" amounts while dining out. It's a necessary part of my continued recovery and maintenance because my brain can't be trusted with this stuff! I need a fair measure of certainty in my calorie budget calculations--and my trusty food scales provide the certainty and better prepares me away from home and work.
I'm hitting the pillow within minutes. I plan on another good night's rest.
Thank you for reading and your continued support,
Strength,
Sean
Friday, March 2, 2018
March 2nd, 2018 Pivotal Role
March 2nd, 2018 Pivotal Role
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
Day 2 of no food tweets and it's going well. All food is logged in MFP and I'm noticing how much time I'm saving. So far it's a great experience. If it seems like I'm making too big of a deal out of it--and maybe I think I am... remember, the accountability Tweets played such a pivotal role in my recovery, I think I kind of worried how I might respond without their structure and routine. I'm doing everything the same as before, just minus the food pic, description, and tweet. Each on-plan day that passes will reinforce that it's okay. I'm incredibly grateful to be in this maintenance position.
The past two days have been super busy with work. I didn't get home until after 6pm and that's left me rather depleted for the night. I'm hitting the pillow without an alarm set for tomorrow morning. I plan on getting the rest I need!
I have a little more work to complete this weekend and more in preparation for the workshop I'm presenting March 24th. I'm really excited about this workshop! People are signing up--and that's exciting! If you're within driving distance of Ponca City, Oklahoma--I would love for you to join me on the 24th!
The Eventbrite.com event description and sign-up link:
In the fall of 2008, Sean Anderson set out on a mission to uncover the personal plan that ultimately ditched the diets, enabling him to reclaim his life at a healthy weight. Sean works his plan each day in maintaining a 300-pound weight loss and mentors others toward the development of their own personal You Plan and ultimately their own dramatic transformation. This workshop event can help you get started in a way that establishes clear and reasonable goals, sets up accountability and support measures, and helps you create the YOU Plan for long-term sustainable results. This workshop isn't a diet plan. Mostly, it's a collection of perspectives and practices that could lead to your healthiest weight with enthusiasm and consistency. Are you tired of the exhaustive diet mentality merry-go-round? If you're ready for a different approach and different results, this workshop might be just the thing for you! Registration/attendance at The You Plan Workshop also comes with a private accountability & support Facebook group page exclusively for attendees of this and future You Plan workshops.
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.
Day 2 of no food tweets and it's going well. All food is logged in MFP and I'm noticing how much time I'm saving. So far it's a great experience. If it seems like I'm making too big of a deal out of it--and maybe I think I am... remember, the accountability Tweets played such a pivotal role in my recovery, I think I kind of worried how I might respond without their structure and routine. I'm doing everything the same as before, just minus the food pic, description, and tweet. Each on-plan day that passes will reinforce that it's okay. I'm incredibly grateful to be in this maintenance position.
The past two days have been super busy with work. I didn't get home until after 6pm and that's left me rather depleted for the night. I'm hitting the pillow without an alarm set for tomorrow morning. I plan on getting the rest I need!
I have a little more work to complete this weekend and more in preparation for the workshop I'm presenting March 24th. I'm really excited about this workshop! People are signing up--and that's exciting! If you're within driving distance of Ponca City, Oklahoma--I would love for you to join me on the 24th!
The Eventbrite.com event description and sign-up link:
In the fall of 2008, Sean Anderson set out on a mission to uncover the personal plan that ultimately ditched the diets, enabling him to reclaim his life at a healthy weight. Sean works his plan each day in maintaining a 300-pound weight loss and mentors others toward the development of their own personal You Plan and ultimately their own dramatic transformation. This workshop event can help you get started in a way that establishes clear and reasonable goals, sets up accountability and support measures, and helps you create the YOU Plan for long-term sustainable results. This workshop isn't a diet plan. Mostly, it's a collection of perspectives and practices that could lead to your healthiest weight with enthusiasm and consistency. Are you tired of the exhaustive diet mentality merry-go-round? If you're ready for a different approach and different results, this workshop might be just the thing for you! Registration/attendance at The You Plan Workshop also comes with a private accountability & support Facebook group page exclusively for attendees of this and future You Plan workshops.
https://www.eventbrite.com/e/the-you-plan-workshop-tickets-42971201019
Thank you for reading and your continued support,
Strength,
Sean
Thursday, March 1, 2018
March 1st, 2018 Felt Weird
March 1st, 2018 Felt Weird
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
It felt strange not doing the food tweets today. Or maybe the extra time is what felt weird, I don't know. All I know is, when you do something night and day for almost four years, then stop doing it--it feels very different. It's different in a good way in this particular case.
I logged everything in MyFitnessPal, finished the day a little over 40 calories under budget, and all is well. I'm well.
It's been a very long day. I'm doing myself a favor and hitting the pillow before it gets way too late!
Thank you for reading and your continued support,
Strength,
Sean
Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
It felt strange not doing the food tweets today. Or maybe the extra time is what felt weird, I don't know. All I know is, when you do something night and day for almost four years, then stop doing it--it feels very different. It's different in a good way in this particular case.
I logged everything in MyFitnessPal, finished the day a little over 40 calories under budget, and all is well. I'm well.
It's been a very long day. I'm doing myself a favor and hitting the pillow before it gets way too late!
Thank you for reading and your continued support,
Strength,
Sean
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