Don't think you can do it? I didn't think so either...

Wednesday, January 02, 2019

Remember Mt. St. OMG, that got shoved aside into other areas of the house for the holidays? Today I brought it back as a working area.

And as I was going through the papers in one of those boxes, I tripped over a hard copy of a blog from March 3, 2006. This was in my pre-Spark days. It is clear from what I wrote back then that I did not believe it was possible for me to become a healthy weight according to the charts.

In this blog on another platform, I was describing the wellness assessment done at my "new" gym. "Excess fat (44% body fat, I think was the number she measured, but I didn't get to bring that paper away, maybe it will show up in their computer system)."

My BMI was measured at 35.5! They wanted it to drop to 19 - 25 (the desirable range).

In my own words, back then, "I don't think I will ever get there, but hopefully I can get closer."

Well, folks... that was a loooong time ago. Today my BMI is sitting at 22.9, smack in the middle of that healthy, desirable range. I may have *other* issues that I'm still working on, but I'm proof that we can do things even if we don't believe we can!

So... keep Sparking, my friends. It makes a difference!    

Just so you know...

 

Friday, July 28, 2017

I responded to a fellow Sparker's blog this morning. She was trying to figure out how to get herself jump started, and I gave a longish response, as no one had yet jumped in to offer anything.

Here's the deal, people: all the folks you view as "Spark Stars" did not start out that way. Sometimes we go on to levels where we have trouble remembering the baby steps we had to take to get to where we are. Sounds like a fine taper blog topic... but I have less than ten minutes, so, it's going to be short. This is my "start" story.

Over the years, I have established that I could not BEGIN with exercise. As much as I love being active, my eating habits at my worst made it almost impossible to start. I mean, it was PAINFUL to move even the minimum amounts that I considered to be exercise.

So I found I had to start with nutrition. After a week or two of solid nutrition, I was able to add in walking. Walking was a 30 minutes a day program for 30 days in a row before adding strength training. Walk/jog intervals were reserved for when I got down to a weight where I felt it was safe for my knees.

So what did that nutrition plan look like? I learned portions and exchanges back in 1989 - 1992 with Weight Watchers at Work. This has been the basis of my program ever since. Even though I strayed from it, regained, had to re-lose a couple of times significantly. But I figure it was a solid basis for "how to eat".

But this Sparker was asking about things like going straight to plain yogurt. Did I do that? Well, no, I didn't! I went to those little 100 calorie Nutrisweet sweetened ones, only going to plain later in the program.

Also, quitting carbonated beverages was something I took in stages... reducing the number of cans to 1 a day, tracking how many days I succeeded in limiting myself with a SparkPeople "other goals" streak. My goal was 6 days a week, at first.

So... the answer is... no, very few of us, I bet, started with the whole program all at once. Our programs have evolved over time... building a lifestyle that FITS us, as individuals. They may have elements in common, and we can certainly learn from one another... but the important lesson here is:

Do Not Be discouraged by where you are right now! This is YOUR journey. YOU are strong. YOU are beautiful. And YOU are worth it!

We each have our own mountains to climb in life. Embrace yourself. You are lovable. Remind yourself as often as you need to, to make it through one decision at a time!

Stepping off the soap/Spark box now. For today:

Now let's all get out there and live the very best Friday July 28, 2017 we can manage. Because we're worth it, and it's the only one we'll ever get.   

Radio Silence

Originally published Friday, April 07, 2017

When you want neither sympathy nor advice... and you know you're not even going to listen to your own pep talk... yep, that's when radio (spark blog) silence takes over.

So you lurk, and you read the blogs of others, and you work on the fat between the ears. And pray for when the corner will be turned and "normal" and "sane", i.e. the healthy habits you've worked so hard on... become easy again. You marvel over things like "I'm tired of doing this" as though the thought were an alien! Or you puzzle over the boredom of sameness and wax nostalgic over indulgences that disappoint.

Ever notice that the spark blogs of the collective are kind of like biorhythms? When one or another of us is "down"... someone else may be at their strongest... and we feed on each other... eke our ways through our personal lows, seeing the future will return to the cycle's highs by reading.

In the end, you pull yourself OUT of your self-pity party (not much of a party, and I don't recommend inviting any friends to it)... and realize that the healthy habits are not something forced on you from without... they are YOU, now.

And life eventually comes back into balance and perspective... so that radio silence... was just the lap around the dark side of the moon... Apollo 13 is back on course for HOME!

* And the bag gets packed. And you eat what's in it, not the random junk that is floating in space.

* And you go to recess and realize that there's a lot going RIGHT, even in the radio silence.

* And you breathe, prioritize (stop trying to do it ALL, right now!), and delegate (stop trying to do it all YOURSELF)...

And you head out for yet another day, this time Friday, April 7th, 2017, realizing it's the only one you'll ever get. And you keep on Sparking!

What Is One Thing You Use Every Day?

 Sunday, September 11, 2016

I've been writing this blog in my head since somewhere in mile one of this morning's Buffalo Run. The Buffalo Run is a five mile race set on the hills of Pioneers Park in Lincoln, Nebraska. It is the Lincoln Track Club's longest-running sponsored race... this was its 40th year.

There was a lot of hype associated with this 40th running. They were giving gift certificates to Lincoln Running Company to every 40th runner across the line. The Road Runners Club of America named it their one "non-standard distance" State Championship race of the year, so there were some extra awards available.

And there was birthday cake too (very good, chocolate cake, and YES, I ate some... don't look at me that way, Sparkers!)

OK, so why was I running a race thinking about things that I use every day? Because one of those things was practically shouting at me. Because while we may use hundreds of items every day: our toothbrushes, a favorite coffee mug (or the coffee pot), our eyeglasses, a daily medication... on and on... every day we use our bodies! In particular, we use just about every part of our bodies: arms, legs, fingers, toes, brains...

And my left ankle was reminding me loudly that I was NOT using it wisely. In the first MILE of a five mile race! I slowed down. I walked a bit, tested it at a slower pace, and let people pass me. Turned out it barked more on the uphill/downhill sections, and I was able to jog more slowly when the elevation was even. My co-worker passed me and asked if I was OK sometime during mile 2. I told him I was having ankle issues, but I was OK, go on and run your best.

I tested it on a good long stretch of even ground, and found it was improving, and while I didn't press for speed, and listened carefully to that ankle, I was able to finish the race at a modest running pace. I repassed my co-worker sometime in mile 3, tossing the comment his way that the ankle had finally warmed up.

So my ONE THING I use every day? Today I'm giving the nod to my left ankle.

One thing that impressed me most in my race day experience: Ann Ringlein (owner of the Running Company) called my name as I approached the finish line. I had no idea she knew who I was, but it appears she does.

And yes, there was this little trinket that I did not expect, having forgotten the "State Championship" aspect of this race.

Second in my age group, second in the larger "Senior Grand Master" female group, as well. Silver medal. Despite the left ankle, and with its assistance and cooperation, given I listened and babied it a bit.

Home now, showered, left ankle wrapped. Life is good.

LIVE, but take care of every part of your body, because it is one thing we ALL use, every day!

How to climb out of the hole

Originally Published Friday, January 29, 2016

Simple, right? One hand-hold at a time!

Yesterday I packed the bag. I didn't eat what was in it. I indulged in some off-plan eating. But I did make ONE good decision, part way through my afternoon recess... I didn't buy MORE. I let myself get hungry again.

See... it's not a straight line back to "perfectly on plan". At least it has never been so for me.

Casting my mind back to how I gave up soda (pop, for those of you who grew up where I did). Every time I would try, I'd fail. So I tried just cutting back. I went from five or six cans a day to three. Several months later, in the aftermath of parathyroid surgery, I dropped it to ONE can a day. I scheduled that "treat" carefully, with my morning work break.

Then I found I wasn't doing soda at home on the weekends at all. And I tried going without it at work, while still having permission to have one. Finally, I had my last diet Coke with Christmas dinner in 2009 (which was on December 27th, thanks to the big snowstorm that year). I have not had a carbonated beverage since, and I even forgot to "celebrate" the 6th anniversary this year... I had just become someone who doesn't do bubbles.

I climb out of eating lapse holes in similar fashion. Slowly. Reminder cards *do* help. Self-talk *is* important. But so is being aware that I have a *choice*. I *can* choose to continue to misbehave with food. If I do, I make sure it is a *conscious* choice. It has consequences, but it's not that I lack will-power.

I have learned not to beat myself up about it. It happens.

Another thing I've learned is that it can be helpful to figure out what the triggers were... not the outward ones (being sick, being stressed, being busy, feeling rebellious...), but the deeper inner ones: "What are you afraid of, Barb?" Yep, those deep, dark fears... the ones you don't want to admit even to yourself that you have, but that you probably share with the rest of humanity: is it fear of mortality? Poverty? Failure?

Looking foolish? Over-exposure (ok, that one's for us introverts)?

Once finding the specific fear, I have to face up to it, recognize it for what it is, and determine if there's anything I can *do* about it... i.e. problem solve. If so, take steps to do so. If not... let's have a little chat about whether eating that _____ (fill in your current temptation) is going to help or hurt. In short, apply the Beckniques as some bloggers have called them. And in the end... decide: eat or not... no judgment for the decision, just decide.

If eating was the choice, PAY ATTENTION: 

1. Did you savor it? Good job! 
2. How did you feel afterward?  If you're aware of how you felt, CREDIT for the awareness. 
3. Evaluate: was it worth it? Sometimes yes, sometimes no. Use that evaluation as input for the next time you are faced with a temptation!

So... here we are at Friday:

• I still have yesterday's bag in the 'fridge at work. The plan is to use it!
• Remember to go to recess, and THINK about each choice in the day. I really don't believe there is "no choice"... and I'm not sure I already made it (which is my version of "no choice"... the reason there would be "no choice" would be that I had already chosen!)
• You are a smart, thinking woman. You are allowed to think before acting. You are allowed to sit and breathe and clear your mind. You are allowed to go for a walk. There are MANY options on how to deal with your fears!

All that said, dirty laundry and all... let's head out for our Friday, January 29th, 2016 and LIVE it... it's the only one we'll ever get.

Speaking the Truth to Power

 Wednesday, September 09, 2015

One of my favorite West Wing episodes is the one where they hand Will Bailey something that's a piece of doo-doo, tell him it's the President's idea and then put him in a room with The Man to see if he's up to truly staffing a powerful man. Will he call a buffalo chip for what it is?

We face similar decisions every day with our eating and exercise. In our heart of hearts, we KNOW if we phoned in a workout, we KNOW whether we measured or eye-balled, we KNOW if we flat out picked something up that's not on plan, we KNOW whether we sat down and savored or shoveled mindlessly!

Hey, even if you picked something up that's not on plan, shouldn't you enjoy it?

• Do we tell ourselves the TRUTH about what we did?
• Do we tell ourselves KINDLY? Do we exaggerate?
• Or do we do a Joe Friday, "Just the Facts, Ma'am"?

And once we have the facts, what do we do with them? Do we use them as something to be disheartened about? Or do we FIX IT?

I vote for fixing it, how about you? Speak the truth to yourself, and then fix it... go back to what works. Call that "normal" and the stuff you have to fix an aberration. And go back to normal. Because normal works!

• That said, today's bag is packed. Remember to eat what's in it, because THAT's normal.
• Remember to go to recess.
• And Speak the Truth to the powerful person that is YOU: "well done! Good job! You get Credit for that choice!" 

These truths are a lot more pleasant to communicate, and the beauty of them is that YOU have the power to make them true!

Live just TODAY, for LIFE is served up one day at a time!

Lessons from Repeats

 Tuesday, October 08, 2013

Along the way from being an 18 year old who thought she was "pudgy" to an obese adult in mid-life, to becoming a 60 year old training for triathlon... the hills and valleys have been many. There are pitfalls along the way, and let me tell you about a few of them. 

If you are at any of these stopping points right now, this blog's for you.

1. After your initial success at losing weight, you regain. Sigh. You feel like a failure. If you are here... read on. Do NOT give up.

2. In your second iteration, you cling to maintenance for quite a while, but then life gets WAY crazy, and you stop taking care of yourself. You think other things are more important (they may even be other people) than you are, and you'll "make up for it later". Yep, the pounds pile back on. If you are here... read on. Do NOT give up.

3. In your third iteration, you're doing GREAT. Then you get hit with an injury. You haven't figured out how to rehab, and you sink back into old habits of comforting yourself with food. Since you're not being active (and having your body give you feedback about the fuel), you just keep on... and you find yourself nearly back at you top weight ever. If you are here... read on. Do NOT give up.

4. In your fourth iteration, you learn how to draw a line in the sand and keep your balance. It may not be the active life of your dreams, but it is survivable. You still wish you could live your dreams, but this is not such a bad place to be. If you are here... read on. Do NOT release your dreams as "impossible".

5. You have kept on dreaming of the life goal you want. At your next opportunity, you assess, and come up with a plan. You take the first steps in that plan to make your dream a reality... and each day you do at least one little thing that will support that dream. You get your daily inspiration. 

You rely on your "line in the sand", and you build from it. If you are here... congratulations... you are VERY close to reaching the next phase of your dream. Do not stop with dreaming.

If you are here... remember these things as you take those action steps:

• Keep your balance.
• Do not overtrain.
• Remember to recover and rest.
• Hydrate.
• Fuel the body with the nutrition that will support the life you WANT.

In the end... it's YOUR life. Live it to the fullest. Live it according to YOUR dream, not someone else's. Health is a precious resource. Preserve and protect it by taking care of YOU first.

Now go fill your place in the world! Because YOU deserve a good life, and the world deserves the best YOU that you can give it!

Spark on!