Sporty: Paint a Picture of the Future

The concept of "Begin with the End in Mind" has always made sense to me. Application of this concept is another story. Here's an article I got in my email today.

Paint a Picture of the Future
When you're trying to lose weight, it's common to experience plateaus or setbacks. If you hit a snag, you can give yourself a motivation boost by reminding yourself why you wanted to lose weight in the first place — or even come up with new reasons! This week, we want you to strengthen and clarify your reasons for making healthy lifestyle changes by painting a picture of your future.
It works like this: Visualize what you want your life to look like three months, six months, or one year from now. Take out a sheet of paper and sketch your vision — whether in images or in words. Make your "picture" as detailed and specific as possible. Focus not only on what you look like but on where are you are and who and what are surrounding you. The sky's the limit.
When you're done, take a look at what you came up with. Which parts of your current life are in the picture, and which aren't? Did you include anything that surprised you? Did the exercise bring something new to your consciousness?
Save this picture and refer back to it when you need motivation or a reminder of what matters to you. Use it as a vision of what your life will become through your efforts.
If you can dream it, you can do it!

Sporty: Stay the course, until we turn the corner

W said this about during one of the '04 debates. It was funny given the context but somehow Scary and I adopted it as a weight loss mantra.

We're half-way through this challenge and it's probably beginning to feel like really hard work.

Remember it is TOTALLY worth it. Just think of all the positive gains and losses you've made:

• Less winded as you climb stairs?
• Need to workout harder to get your heart rate up?
• Does your summer shirt fit a bit looser?
• Can you lift a heavier weight?
• Can you wine down lower (lol)?

Stay the course, WE WILL TURN THE CORNER!

Sporty: Nothing Tastes as Good as Skinny Feels

This is a favorite saying at WW meetings.

Is is true?

Does Skinny really taste better than pizza???????

Sporty: Self-talk and Exercise

From the Duke Diet Online Newsletter

When you work out, what messages are running through your head? How you think about exercise greatly influences how you feel about it — and how likely you are to stick with it. If your self-talk during exercise is all negative, your experience with exercise will be negative, too.
Do any of the following thoughts sound familiar?

• I don't like exercise.
• I'm not a natural athlete.
• I'll never get better at this.
• Everyone is looking at me.
• I missed a workout, so I may as well give up.
• I'm too tired for this.
• I'm never going to reach my goal.
• If I exercise, I'll feel exhausted afterward.

If any of these — or any other — negative messages come to mind during your workouts, try replacing them with the following:

• I will keep trying until I find an activity I enjoy.
• My body is made to move.
• I will gain skill over time.
• Others can think what they like — I won't let it stop me.
• I may have missed a workout, but I can get back on track today.
• I'm tired, but I'll aim for just 10 minutes of exercise and then see how I feel.
• I can and will reach my goal.
• After I exercise, I really feel good about myself.

This week, pay attention to the thoughts you're having during exercise and focus on replacing negative thoughts with positive ones. Doing so will make your workouts more productive and enjoyable.

GO WOWERS!

Sporty: WoWers We Can Do This!

Hello Fellow WoWers:
Week 2 has started and if you are like me after the momentum of the first week, I usually feel a drop in enthusiam, interest and energy. I may be alone in this feeling but if I'm not what I know is that you have to "press pass" that feeling. Just do it without thinking. Exercise but don't think about, food log but don't think about, etc. Don't give yourself the option to "think" about what you "don't feel" like doing. Just do it and you'll be happy later.

We're in this thing to win (of course with the bonus of getting healthy & losing weight ) LOL!

Let's do this! WE CAN DO THIS!

Sporty: Don't wanna exercise

Don't feel like it. It's 8:23 pm. Don't want to. Still need 3 pts. Know I'm going to gain on Thursday after overeating this weekend (-25pts). Feel like why even bother i'm going to gain anyways. I know I should try to minimize the gain. Have to write some talking points for tomorrow am for my bosses' boss and for my bosses' bosses' boss. I hate writing. Not my strength. Tired.

Ok I'm whining. I'll let you know if I get 20 mins in before midnight. Glad I can vent.

**Update: Made it to the gym at 10:17 pm. Did 35 mins on the EFX. They turned the lights off at 10:45 to get people to leave. It was kinda cool though because it made me work harder in the event I was told to leave. It also helped that I was listening to Machel and Destra's "Carnival" !!! Still in the challenge. Whew! Don't want to wire money to Posh! LOL! **

Sporty: Michelle lost 175 lbs

I don't personally know Michelle but I found her story and her weight loss tips inspiring. Here are a few that I really liked:

• I try to remember that patience and persistence, not perfection, got me to goal. I'm not perfect, and it's important to remember that.
  



• I put together a top 10 list of reasons why I wanted to lose weight. I looked at it when I was feeling unmotivated. When I reached goal, I made my list of top 10 reasons to maintain. These lists remind me how important it is to continue with healthy behavior.
  



• Mini goals are critical to those of us with a lot to lose. Those can be scale goals, such as losing 20 or 30 pounds, or process goals, such as journaling successfully for three weeks in a row.
  



• Remember to reward yourself. For my 100-pound mark, I bought a gold bracelet that serves as an anchor to remind me of how far I had come.
  

- Michelle, WW member

Sporty: 5:30 am PT appt

It's 10:15 pm and I need to go to bed because I have a 5:30 am with the trainer. I have an early all day conference thing tomorrow and bible class tomorrow night so this the only time our schedules connect. It seemed like a good idea two days ago but now ... not some much. I was looking for motivation to set my alarm clock for 4:45 am. Here's what I found:



... works for me!! Off to set the alarm.

**Update: Got to the gym at 5:25! Had a challenging workout focusing on balance/coordination (not my strong point). Felt enegerized so I did a spin class too. (Maybe I am a morning person .*LOL*)

Sporty: This sucks!!! A downer and a lesson

I haven't been staying for the weight watcher meetings after weigh in.

Last week I decided to start going to the meetings because per ww people who attend meetings have triple the success. Today, I got there a little late and saw that the regular leader wasn't there. In her place was some skinny peppy girl rambling about losing 26lbs and drinking too much beer. Hmmm?

I asked the receptionist if the regular leader was on vacation and she made some vague statement about an announcement. The time for celebrations came and I happily recieved my 10% key chain and 25lbs lost magnet. I must admit I was feeling pretty pumped.

Anyways near the end of the meeting the regular leader came in and announced that she has been fighting the battle of the bulge and has decided to step down as a leader and join weight watchers as a member. What!?

This sucks!!! Not only did I feel instantly deflated but I don't think I could bear sitting through 26lb skinny peppy girl ramble on and on and on about her peppy struggles with being skinny and peppy. UGH.

Not only is this at least my 5th time attempting weight watchers so on "my 10% day" to see the lifetime factor of the program crumble before my eyes was a total DEMOTIVATOR.

Of course logically I know that weight loss is a journey of peaks and valleys. I totally get that... hell I've been up and down the scale enough times to know but emotionally .....

Taking a moment to pause, I admire the leader's courage to take control of her situation and to say it to group even though I wish she had done secretly and that ww said that she moved or something. I know that's totally selfish. Also I have the choice to go to another meeting or I can give 26lb skinny peppy girl a chance.

Lessons for me to learn again -

1. don't get too confident because this is hard work & gaining is easy
2. this journey to lifetime is just that - a lifetime journey.

p.s. i'll be more positive tomorrow.
p.p.s Ginger I do LOVE skinnys :-)

Ginger: Psalm 34:1

I just logged on to the site to share something that kind of inspired me. Funny enough, I found a string of related posts! The "where to find inspiration" theme is clearly in the air. Here's the quote that caught my attention this morning:

Nothing tends more to promote health of body and of soul than does a spirit of gratitude and praise...It is a law of nature that our thoughts and feelings are encouraged and strengthened as we give them utterance. While words express thoughts, it is also true that thoughts follow words. If we would give more expression to our faith, rejoice more in the blessings that we know we have - the great mercy and love of God -we should have more faith and greater joy.

Ellen White, The Ministry of Healing, pp. 251-253

I pulled this quote from a shorter article whose author goes on to say:

Our words not only reveal our inner character; they shape it. Let your mouth be filled with praise. Let your lips express thanks to God for His goodness. Watch how praise pulverizes your discouraging feelings. Praise is one of God's mighty weapons to overcome the enemy. Praise is a weapon we cannot afford to be without.

Mark Finley, Solid Ground, p. 139

Praise. The most powerful weapon against fatigue of any kind -diet, dissertation, and life!

Ginger: Be Your Own Cause

Can't we all relate? Love this ad.

Ginger: WOW

Hey Sporty -
Are we starting WOW today? Anyone else in?

Ginger: Red

Today I gotta give a shout out to Red.


I was committed to going to the Y this AM -but not really feelin' it. You know how it goes right? I was running a little behind schedule...getting dressed very slowly...stalling with random chores. Anyway, somewhere in there, I called Red to see how he was doing.

Red: (casual) "So, what're you doing?"

Me: (trying to sound committed) "I'm going to the Y...20 minutes of cardio today."

Red: (perks up) "Yeah? Why don't you come over? We can work out together."

Me: (now genuinely interested) Oh, ok! I'll see you in a few.

There's a very fine line between support and nagging. Red has always struck this balance perfectly. He raises the bar on diet and exercise BUT he's not above the occasional gelato run. Now he will call me out if the gelato run comes right after a big meal + rich dessert -and that's great. Sometimes I need a "sweet tooth" reality check. Even better? He's super low-key and practical about body image...totally supports a "natural" look. It helps me to stop obsessing about the superficial stuff and focus on the goals that really count.

Thanks Red!

Sporty: 50 inch waist

Confession .... I have a beer belly. Yes it's true, I do. I can't deny it anymore. The picture to the right is of a man with a "beer belly" ... a 50 inch waist.

My waist is 52 inches!!! I know I'm fat and in danger of all sorts of health risks but seeing this picture really brings the message home.

So in the spirit of confession, here are my stats and goals:

Pounds to Lose = 118.2

Body Fat % to Lose= 21.9

Inches to Lose = 55

--

Weight

Starting Wt = 248
Goal Wt = 128
Current Wt = 246.2
--

Body Fat %
Starting BF% = 45.9
Goal BF% = 24
Current BF% = 45.9
--

Measurements
Chest = 54 1/2
Waist = 52
Hips = 51

--

Beer Belly = Motivation

Ginger: The Secret

I think all the buzz about "The Secret" is kind of interesting. On some level, the law of attraction kind of makes sense to me. Our thoughts drive our choices and our choices contribute to our circumstances. Therefore, our thoughts influence our circumstances. Pretty obvious, right? My dad has been referencing the book "As a Man Thinketh" for years...

Anyway, let's apply this principle. If I want to live a healthful life, I have to make healthful choices. My interventions usually start and stop here -lots and lots of obsessing about choices. However, the law of attraction says that these healthful living choices won't kick in until my thoughts change.

Frankly, my thoughts are rarely in sync with the outcome that I want. It's sooooo much easier to dwell on how HARD it is to get to the gym or how INCONVENIENT it is to cook. Ironically, even thoughts that seem related to healthful living can draw my attention to its opposite (when they are framed in the negative). I don't want to GAIN WEIGHT. I have to stop EATING OUT and SKIPPING WORKOUTS.

Does "The Secret" guarantee instant perfection? Nope. Will I have setbacks? Of course! But hey, if it can fuel positive choices, I'd like to make it work for me.

Sporty: Perseverance or Surrender?

Just read a review about the book a fine balance that provides a new way of looking at balance. The review said that instead of a balance between hope and despair - the balance is really between perseverance and surrender. Perseverance or Surrender? Hmmmm...I think this better describes this journey. Should I just surrender to present comforts or persevere to accomplish health and well being? Persevere!

Ginger: New Day, New Deal

I use this phrase a lot. It assures me that every day is a chance to start fresh.

"I'll have the Filet-O-Fish. Extra tartar sauce. No, no drink. Um...actually, can I have a shake? I'd like half vanilla, half chocolate. Ketchup? Yes. And do you have honey mustard?"

New Day, New Deal. I'll cook at home instead of eating out so much.

"I'd like a small Blizzard. Yes. Pecan Cluster -and can you add cookie dough?"

New Day, New Deal. I'll only eat desserts on the weekends.

"Hi. Oh, you're working out today? Um...maybe I'll come. I'm not sure. We'll see. Let me call you back."

New Day, New Deal. I'm going to do the Body for Life workout plan.

The problem is that "the deal" keeps changing. I've cycled through a million and one different interventions. Some (vegan diet) have lasted longer than others (drinking half my body weight in water every day). Inevitably, they're all temporary. The deals are lies.

So...I'm not going to lie about anything today. But I will keep blogging. Maybe I'll even come up with a better mantra.

Ginger: Looking Back, Looking Forward

*In 2003, Mimi & I wrote this story to earn points for a competition at our Curves gym. I'm including it here 'cause it's kind of inspiring to look back at how motivated we were. We've had our ups and downs but our activity levels have really changed. Now, we're YMCA members and a "three workout week" isn't something to celebrate -it means that we've missed two days! Maybe blogging with friends will get that "borrowed willpower" thing going again.

You Can Borrow Willpower from a Friend

Mimi: This year was my magic birthday. What’s that? I turned 30 on January 30^th. This only happens once in your entire life. I was doubly excited about this special birthday because 30 is such a milestone in one’s life—especially so in women’s lives, it seems. This wasn’t a traumatic landmark for me, as it is for some. I didn’t look back over my life and see wasted years or look at where I am and think that I should be doing something else—or look ahead feeling the best years of my life are gone. I’m 30 and I’m excited. The future is mine!

The only mar on this landmark birthday was my weight. Now, I wasn’t depressed because I had put on 10, 15, or 20 pounds over the last decade. I have always been “big,” as some people put it euphemistically. However, I have always been overweight and healthy—my cholesterol, blood sugar, blood pressure—all good. I had no urgent reason to lose weight (other than the whole want to be thin thing, you know!). But over the last few years I’ve noticed that my knees ache a little bit here and there, and I am reminded that my sister got diabetes younger than I, and that heart disease runs in my family. I started to feel my mortality. I decided that I didn’t want to be dead before 40.

Shortly after, I was sitting in the laundromat glancing through the City Daily when I came across the Curves advertisement. I was immediately excited. I’d thought about joining a gym, but I wanted a safe and supportive environment. Curves looked like it was it. I called and scheduled a visit. Then I called a friend…

Ginger: It’s safe to say that I’ve never been a gym person. Ever. Actually, to be honest, it’s not just the gym. My idea of fun just doesn’t include working out, playing sports or engaging in vigorous physical activity of most kinds. This feeling never stopped me from buying one gym membership after another –I just couldn’t motivate myself to actually go. At the last place, the staff didn’t even recognize me when I came in for my first workout –probably because it was six months after I had signed up!

Last year, I moved on from my job, away from my family, and out of my comfort zone. The transition was a good one. I felt a real sense of adventure and started to think seriously about other life changes that I wanted to make. Diet and exercise seemed like a good enough place to start (the whole want to be thin thing, you know!). I talked about the idea for a while, mostly to hear how it sounded out loud, and then put it right back on my list of things to procrastinate about.

So, when Mimi called to tell me about Curves, I was naturally more than a little skeptical. Why would this time be any different? Our student budgets don’t leave much room for error but her enthusiasm was contagious. Armed with lots of misgivings and a new pair of Nikes, I came in for a visit. I could tell right away that this place had a different “feel” to it and I joined that day.

While I can’t say that I’ve fully embraced a more active lifestyle, it’s two months later and I’m still here. Mimi is right here with me. I have a string of “three workout weeks” under my belt and so does she. Mimi is steadily earning Curves dollars for being the “motivator of the week” but I’d go broke trying to pay her for the initial push and the ongoing support that I need to stick with this. I now know for sure that you can borrow willpower from a friend!