Weight Loss Tips #18: Be Your Own Cheerleader!

Yesterday, I ran the 2014 Walk of Life with some of my co-workers.  I ran it last year too.  Last year, I was in way better shape than I am this year, and I also had been running a lot prior to the race.  I had a stress fracture in my leg though and after the race I had to take some time off from running.  Part of me wanted to just stop running completely. 

I wanted to run the Walk of Life in 40 minutes or less.  The course was 3.25 miles long (so a bit longer than a 5K), and I completed it in 42 minutes 14 seconds.  I was bummed.  I was bummed I didn't reach my goal. I was bummed I walked part of the way.  I was bummed I didn't beat my time from last year (36 minutes), even though that wasn't my goal to begin with. 

And then I realized while I was beating myself up that I accomplished my goal of finishing the 5K.  I ran a large part of it, and I can train to beat my time next year. I can run more 5Ks for great causes and improve my time as I go.  Everyone around me was telling me what a great job I did, and all I was doing was making myself feel bad. 

Two words: STOP IT! 

Be your own cheerleader in order to go further, to lose weight, to run harder, and you will do better and feel better about it!  Similar to a positive thinking mentality.  Sometimes thinking negatively is a self-fulfilling prophecy. 

I think this is why so many people stop trying to win the battle of obesity and stop trying to lose weight when they have ONE bad day.  They beat themselves up!  Instead of telling yourself you can't lose those 5 pounds, start telling yourself you can.  Praise yourself when you lose 1 pound.  Pat yourself on your back when you run 1 mile, or heck, even a 1/2 mile!  All of these are accomplishments worth being proud of because they lead you to your ultimate goals.  Be your own biggest cheerleader and the weight will come off.  Revel in how you have taken control of your life and keep up the momentum by praising your own efforts.  Listen to people when they tell you you're doing a great job, because chances are they're telling you the truth.  Stop the negative thinking!

Here are a few people who have motivated me lately:

• Listening to Other People's Stories: My sisters and the guy at Chappy's.  These people had some great advice for me on how to lose weight, how to keep going, and how to think positively while doing it. 
• My friend Miranda Grace: She and I are taking this journey together.  It helps to have someone who can ground you.  She and I motivate each other, we hold each other accountable to exercising and eating right.  We compare food diaries on MFP.
• My friend SB: He likes to say things like, you can run a half-marathon with me in October.  HA!  But seriously, having another person who THINKS you can achieve something that wild and crazy is motivating.
• Seeing Other People Who've Been Through the Same Struggle: I love seeing people who've been in the same boat as me, who have struggled for so many years and have achieved their goals!  It's amazing, and it makes me want to get there again and keep it off for good!

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Motivation Revisited...Again

I've always had problems with motivation.  In high school, I think I studied a handful of times.  My Dad and I would have yelling, screaming matches, as he would try to have me do my homework downstairs at the breakfast room table, just trying to make sure I got it done. I usually did finish it, with a lot of huffing and puffing. 

In college, I was self motivated, mainly because my goal was to stay as far away from home as I could.  I was in Washington D.C., and I was loving life, and my ability to stay there hinged on me not failing out of school.  I did it, pulling off a 3.75 and figured out how to set attainable goals, but still when I left school I was an idealist and somewhat thought things would just be handed to me.  I didn't realize you have to work hard for everything you want.  What you put in is what you get out. 

For a long time I was afraid.  I still am, some most days.  Afraid to succeed, afraid of rejection, afraid to love, afraid to get to0 close, afraid to lose.  But you can't live your life being afraid.  You have to take that initial step, that risk; in order to succeed you have to risk failing first. 

Son Number One is a motivated kid.  After getting used to (and hating homework), he now studies his times tables in the car.  He works hard at gymnastics.  He'll work extremely hard to earn points to get rewards.  He inherently *knows* how the system works.  I wish I had at age 8, but I was lost in my make believe world, busy playing with my imaginary friends and living in fantasy land.  Some days I still live in fantasy land.  Fantasy land can be a wonderful diversion, but it won't get you anywhere.  You can say: I'm going to win the lottery, but if you never buy a ticket then you definitely WILL NOT. 

Sometimes when things don't go my way I start acting like a petulant child.  Maybe everyone is this way.  But I start to drive all the motivation out of my body.  All I want to do is sit on the couch and be lazy and ignore everyone.  I have to fight super hard against that to get myself back in the game.  This week I got back into the game.

I risked, and I won a little bit, and I lost a little bit.  Here's what happens when you take a risk:

• I motivated myself to stay on MyFitnessPal, and I lost 3 pounds
• I started editing my book again.  I sent out to another agent.  I wrote some words.
• I received a rejection, but it was a nice rejection encouraging me to keep working on my second novel and sending out to other agents. 
• Despite feeling lazy yesterday, I left the house and cycled 5.5 miles.  I burned 314 calories.

To me, setting the goals and motivating yourself is worth taking the risk.  What's the worst that can happen?  If I never submitted my book, or finished my book, or even started writing my book then NOTHING would happen.  But, because I finished a novel and started submitting it, I'm getting feedback, and even if that feedback is negative it's encouraging me to keep at it: to follow my dreams.  It's showing me that I CAN DO THIS!!!  Take a risk, and you will succeed.  Motivate yourself and you will get there. 

Do Nothing, and you will get exactly that: NOTHING! 

Purpose Driven Happiness

Today I was thinking about happiness, or the lack thereof.  For most of our lives we’re told by our parents, our teachers, our peers, “I just want you to be happy.”  But what is real happiness?  Real happiness is a positive state of mind and the ability to gleam the good from just about any situation.

It is true that people who smile more tend to be happier than those who don’t.  You can, in essence, make yourself happy by pretending to be happy.  You know, like the old adage: fake it until you make it.  That’s pretty true about happiness…most of the time.   

But sometimes it can be hard to find happiness.  You have to want to be happy in order to be happy.  You have to strive for happiness.  So many people I know say having faith in God provides them happiness.  They put their trust in a superior being, and it lifts the unhappiness from them.  That doesn’t work for me.    

For me happiness is defined by a sum of its parts.  Way back last year or two years ago, when I started this blog I was unhappy.  I look back at that time, and I think it’s because I had no direction.  I was content in feeling “blah,” only I wasn’t really content.  I was seriously unhappy.  I had no purpose—no direction.  I was sitting around feeling intensely sad, and I wasn’t doing anything about it.  Wallowing in your sorrow will only make you more sorrowful.  It won’t help dig you out of it.

I decided, with the help of friends and family, to find a purpose.  I think a lot of people find that purpose in God, but not me.  I prefer to find a purpose in something solid, some goal I can attain, something I can strive to achieve.  For me, I found that purpose in writing.  I started writing every day.  I started making changes in my lifestyle: losing weight, exercising, writing.  All of these things, once I realized how achievable they were, seemed to give me a purpose for my existence. 

I started realizing the more I was happy, the more other people in my life were happy.  The more happiness I felt, the better off the kids.  Now, looking back, I can’t believe I spent so many years on the couch wallowing in my own misery.  I wasted a lot of time doing nothing, when I could have been doing something.  But, you know, hindsight is like foresight without a future.  There’s no point in looking back at things that cannot be changed.  There’s no point in wishing something could be that cannot be.  There’s only a point in setting a goal for the future, driving yourself with a purpose, and achieving that purpose so you can find happiness and fulfillment.  At least, that’s what works for me.    

 

 

Motivation Strikes Again

I've had a few weeks of ho hum.  A few weeks of, "I can't do what I really want with this stupid leg fracture, so I'm just going to sit on the couch and act like a baby." 

Then I tried on a pair of my jeans, and they were getting tight. Everyone knows that feeling, right?  You slip into your jeans, expecting them to fit the same way they did last time you put them on, but instead they are hard to button.  Your belly fat hangs lasciviously over the rim of the denim fabric, and you justify it to yourself, "That's because I just washed and dried them yesterday.  Denim tightens up, it will loosen up as I wear them through the day."  But then it doesn't loosen up, and you realize something (like Trixie!!!)..."I've gained weight!!!"

Yes.  Ten stupid pounds.  Ten pounds of, "I can't do what I want, so I'm not going to do anything and I'm going to sit here on the couch and read books, watch TV, and stuff my face." 

Enough of that.  That's stupid (the word of the week, Miranda Grace).  That doesn't get you anywhere except for maybe two or three sizes up. 

I really have my oldest sister to thank for the motivation.  She signed up for MyFitnessPal, and I added her as a friend.  She messaged me and said, "Input your food, girl!!!"  So, I did.  I started on Saturday, and then I input it again on Sunday, and already I'm feeling better.  I can tell I was eating too much.

Yesterday, I did my own strength training class at home, complete with medicine ball, sit-ups and push-ups.  Then, I picked up my bike from my parents' house, and I rode it home.  I'll tell you riding a road bike after years of not doing it is not as easy as it looks.  It took me nearly 30 minutes to go 4.59 miles!  The wind was pushing against me, and I pedaled and pedaled, but I really wasn't getting anywhere fast.

Still, I woke up today, and I could tell a difference.  Not in pants' size yet, but in my attitude.  I simply feel better when I exercise and eat right.  It makes a huge difference in my moods, and I know I have to incorporate it in my life in anyway I can. 

www.citegrade.com 

Weight Loss Tips #16: Motivation!

Did someone say the "M" word?  If you haven't figured it out already, these weight loss tips are just as much of a reminder for me, as they are tips for you.  And lately, I've been having trouble with motivation.  I think it's because I moved away from my routine, in which my daily habits had dug themselves in, and now it's hard to get back to a motivated spot. 

So for today, I thought I'd give you all some great tips to motivate you to exercise and to eat right.  Maybe, I'll follow a few of these myself and get moving.  Packing my bag to run at lunch RIGHT now...(or not exactly right now, because I'm blogging right now but you know what I mean!).

Tips for Motivating Yourself to Exercise: 

• Time for You:  I'm putting this as # 1 on the list, because for me this is #1.  The #1 reason I want to go for a run is time for myself: not for kids, not to listen to my boss, husband, PTA Mom, Gym Mom, etc.  It's built-in time for myself, where I can go out and listen to music and be by myself, or do a TKD class with friends. 

• The Way It Makes You Feel:  Every time I ho hum about exercising I forget about how I feel afterwards. I'll be starting a run, and these thoughts cross my mind: "Why the heck am I doing this?  This sucks.  I hate running!," but by the time I finish I always feel refreshed, amazing, and I can't wait to go for another run (OK--to be fair, I can't wait to go when my shin isn't killing me!). 

• Reward Yourself: Especially when you're first getting started with any exercise regime.  If  you have kids, then you know ALL about the reward system: Sit on the potty and I'll give you a sticker, clean up your room for a week and you'll get an allowance, eat all your vegetables and I'll give you dessert.  Heck, if you have a job you know about rewards: sit in a cubicle for 40 hours a week and you'll get a paycheck!  Often times, when I exercise in the morning I reward myself with my cup of coffee when I get back, or a nap in the afternoon.  Do something to thank yourself for getting up and moving. 

• Reaching a Goal:  You all know I'm goal oriented, and there is NOTHING better than setting a goal and reaching it.  I'm going to run a 5K.  When I accomplish that goal I know I will feel great.  Goals are motivating.  Set some and motivate yourself!

Now that we have some good ideas for motivating yourself to exercise, what about eating healthy?

• Partner Up: I've said this about a 100 times, but having an accountability partner helps greatly.  I have one in my good friend, Miranda Grace, and also now in my husband who I've dragged over to the dark side of healthy eating and fitness over the last few years!  Having someone to brag to when you lose weight and to turn to when you have a rotten day helps motivate you.  They can offer encouragement, and in turn you can offer it back to them.  I think having an accountability partner is the single most important motivation factor when you're trying to eat healthy and eat less.

• Remember What Eating Healthy Feels Like:  If you have taken a binge of unhealthy eating for a day or two years, then try to remember what eating healthy feels like.  Overall, when you cut out the fried food, the overeating, etc. your body will feel so much better.  Try to remember that feeling and strive to feel that way again. 

• Health Benefits:  Think of the health benefits of eating better.  Living longer, lower cholesterol, healthier teeth and bones.  Use these thoughts to motivate you. 

• Enjoy a Splurge: In moderation!  Like I've said before, splurging in moderation is okay.  You can have a bowl of ice cream occasionally!  Just don't make it an every night treat. 

 

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Whine or Wine or Wino Whining

I'm still downloading data.  I swear, this is taking forever.  I wish I had backed up every single thing on my computer WAY before it needed to be backed up.  I'm having trouble with the videos, and I don't want to lose the precious moments of Darling Daughter learning how to walk or cramming cake into her face, or Number One's school presentation, or Number Two talking to me about nothing at all in particular.  I need to find some disks and burn them, so they don't get lost.

I'm having a hard time with motivation this week.  I'm not sure why.  I had intentions of waking up early yesterday and going for a run.  I wanted to see how my leg felt, but I talked myself out of it.  Then, I thought, "Well, I'll just go at lunch," but Number Two was sick, so I didn't go.  I didn't go after sunset either.  I'll Taekwondo today, so that will be my exercise, and I guess I'll see how running goes on Sunday when I have more time to talk myself back into doing it. Lately, I've hated getting started and I think it's because I'm afraid of the pain. 

I did do something though. I got back on MyFitnessPal.  My weight crept up, slowly, while I traveled almost the whole month of February.  I knew it would: eating out is not good for weight loss and neither is drinking.  So, I logged back onto MyFitnessPal to try to take off the tenish pounds I've put on in the last month.  It's always easier to keep it off than to try to lose it again.  Logging back on made me realize: a) how much I really was overeating because the first day on there I was SO hungry and b) alcohol REALLY needs to be limited if you're trying to lose weight, unless you just want a liquid lunch, which sometimes, really, I'm not so opposed to!

So my goals for the upcoming week are:

• Attempt a run to see how it feels
• Log into MFP every day to track food
• Write and Revise (once the computer is fixed--this weekend hopefully)
• Finish reading Underworld, which shouldn't be a problem as I only have about 100 pages left.

Excuses

I woke up making excuses this morning for why I couldn't go for my run.  The excuses went like this: it might be cold, I have to drive to Atlanta tonight, I'm not even packed, I'm still sore from Taekwondo last night and kisado the night before, and the best one ever: I just don't want to go.  All of these excuses got me thinking, as I dressed reluctantly for my run and headed out the door. 

As I ran I thought about excuses, and I thought that I really need to stop making them.  I sat on the couch for years making excuses about why I couldn't do things.  I can't write, because no one will want to read it, or I'll never come up with a good enough story, or my dialogue and description stinks. I can't exercise because I don't have enough time.  I can't eat healthy because healthy food costs too much money.

Give me a break!  When you make excuses, the only person you're holding back is yourself. You're stopping yourself from realizing your full potential.  Stop making excuses about why you can't do things and start making excuses about why you have to! 

I have to exercise, because it's good for my health and my body and my mind.  I have to write, because it's something I love to do, it gives me a feeling of satisfaction, and it makes me feel whole.  I have to eat healthy foods to nourish my body and to set an example for my children so that they live healthy lives too. 

It's just as easy to make a positive excuse to do something than a negative one, and it makes you feel about a thousand times better.  Postive excuses also help motivate you, while negative excuses help you procastinate: putting off something that could change your life in ways you never realized. 

I'm still making excuses though. Today I had to do an interval run.  One minute fast, 1.5 minutes slow.  I HATE interval running.  Every time the lady's voice would ring out through my headphones and say, "One minute fast," in her sing-song voice, I'd think to myself, "Geez lady, I'm not a gazelle!"   Then when she would come on and say, "One minute thirty seconds slow," I'd think, "Is walking slow enough?  Can I just walk?"  I was making excuses to a recorded voice in my iPhone (thanks Mike--it's spelled correctly here!).  And that is so silly.  So I started making good excuses to myself, "The quicker I run, the quicker I can get home to my coffee, type my blog, and work a little bit on my novel."  That was my motivation, and it worked. 

For my interval workout today, I did 2.19 miles in 21 minutes 38 seconds for an average minute per mile of 9 minutes 54 seconds.  Not so bad, even though I did walk a little bit.  Next time I'll have to make a perfectly good excuse NOT to walk!

*Artwork found on Google.