fitness and health blah-g
May. 17th, 2007 10:51 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
threadwalkerI think I need an icon for this topic since it is so central to my life.
Last Wednesday (5/9) my weigh in was 152.4 lb. (current low)
Yesterday (5/23) weigh in 153.2 lb (up 0.8 lb)
No doubts in my mind how I added 0.8 lb. I'm just surprised it wasn't a bigger gain.
I spent the weekend eating like a teen, I did not track my WW points and I did not put a lot of thought into portion control. Monday morning I felt like crap physically and mentally/emotionally. I really enjoyed the trip to Craps-ville and was aware of the trip as I careened through meal after meal. But the consequences were rough and my body started feeling loggy Saturday night. I spent Monday and Tuesday refocusing on my mental space and "cleaning house" with regard to my outlook. Wednesday I was back on track and using some of my life tools:
focusing on my winning outcome
believing in myself
strategizing
reframing
self-talk
Become more self-conscious of Lethal Logic
In retrospect, I think some portion control between Friday night and Monday morning would have gone a long way towards alleviating how I felt Monday; it would have greatly lessened the degree of thrashing I did to my body and it would have helped my self-esteem instead of sabotaging it.
I'm jotting this all down so that I'll have it to remind me next time.
Mental Fitness
My mental fitness is the key to my success. The outward changes are symptoms of my healthful mindset, not the other way around.
When I'm "out of control", I feel guilty, I feel sad, and I feel like I've let myself down. This drives me to obsess about the number on the scale. It also lends persuasive strength to my lethal logic:
You've already had one treat, you might as well indulge
You can always lose those extra calories with a few extra visits to the gym
You can refocus on weight loss tomorrow and just enjoy today
you've come so far, don't you deserve some down time?
And this promotes my downwards spiral.
Coming out of the spiral is an important skill. Journaling about it here helps me a lot. It helps strengthen my resolve and putting it in words highlights how I make things harder on myself. I also set each day as a separate goal; to get through the day using my tools and showing myself that I'm doing the driving, not my impulses. After the first day of being "in control", I feel great about myself. I stop caring about the number on the scale and I revel in how good my physical and mental systems feel. Sometimes the hurdle of getting from "out of control" to "in control" seems so huge from the sad-side of the equation that I doubt my ability to regain the feel-good side. However, after I spend one day focusing on my tools and squashing the lethal logic, I feel wonderful. Looking backwards from this side of the equation to the sad side, I can't figure out what was so hard about it or why my lethal logic has such strength. Intellectually I know why it's hard, but I also know that it's self-inflicted.
Today I feel wonderful. I'm making choices for me and I feel empowered and very self-confident. I need to hold onto this great sensation and remind myself how tingly this feels next time I'm on the sad-side of the equation.
Exercise:
Wednesday (5/9) 30 min cardio (360+ cal); 25 min aerobic circuit train w/o rest
Saturday (5/12) 30 min cario (375 cal); 25 min aerobic circuit - 2x each set upper body and lower body plus plee-ays.
Sunday, (5/13) Spent day walking the Monterey Bay Aquarium and wandering Cannery Row.
Monday (5/14) 30 min cario (360+ cal); 25 min aerobic circuit - 2x each set
Tuesday (5/15) Dance/pilates for 90 min
Wednesday (5/16) 30 min cario (369 cal); 35 min circuit, 3x upper body and back.
Dietary analysis:
I spent the weekend ignoring my life style goal of 5 fruit/veg a day, I blew my daily points intake out of the water and I indulged my sweet tooth until I was in sugar-overload. This is the real culprit.
Friday:
I got my 5 portions of fruit/veg and was on track points-wise until dinner. Dinner at Tahoe Joes. I ate the bread basket and then asked for a second, which I ate. Which shoved my into carbo-holic overload. I had fish with dinner. I ate half the veg and none of the starch. But the bread was over the top. I skipped dessert.
Saturday:
I did not eat my 5 portions of fruit and veg. I probably got half of them in.
Dinner: 1 martini (purple dragon, which is a cosmo with a shot of raspberry liquer... it was screamingi); Several pieces of bread; 10 oz steak stuffed with oyster and wrapped in bacon (what could be better than meat stuffed with meat and wrapped in more meat?) Initially I was splitting this with my mom, but she ate less than half of hers, so I cheerfully took on that task. It was awesome; I split the halibut fillet with my mom; apple crisp w/ vanilla ice cream for dessert - I didn't eat all of it, but there was lots. I was not tracking points. I'm sure I ate more than my 35 extra weekly points. Probably twice that...
Sunday: 2 portions of fruit/veg.
Breakfast: egg beaters and fruit (healthy: yay)
Lunch was a salad (yay) followed by splitting bread pudding with mom (yummm... err... "booo!")
Did munch 3 chunks of honeycomb dipped in chocolate in car on way home from Monterey
I think I skipped dinner. I woke up feeling bloated from Saturday's meal and never shook that sensation. I don't think I exceeded my points for the day by too much.. but I wasn't counting.
Monday: 3 portions of fruit/veg; moderately good eating - but ate the catered lunch at work. No idea how many points that was. Estimated it at 8 pts for the chicken. I did not eat the starchy thing that came with it. Light dinner. I crock-potted some pork chili w/o beans.
Tuesday: 4 portions of fruit/veg.
I ate 2 cookies during the 11-4pm meeting... I think I was mentally numb and trying to rescue myself from self-combustion; I definitely wasn't hungry and I was feeding something besides my hunger. However, I'm tracking points so once I go over my daily balance, I deduct the extras from my bank of 35 extras. (I'm estimating those cookies are about 8 pts each.)
Wed: 5 portions of fruit/veg. I brought my healthy snacks to the 11-4pm meeting. I calculated in the cookie since I knew that with a 5 hour meeting that runs over I'd be craving it. So I went into my extra points by 1/2 pt at the end of the day. (so far this week, I've used 12.5 of my 35 banked points)
Last Wednesday (5/9) my weigh in was 152.4 lb. (current low)
Yesterday (5/23) weigh in 153.2 lb (up 0.8 lb)
No doubts in my mind how I added 0.8 lb. I'm just surprised it wasn't a bigger gain.
I spent the weekend eating like a teen, I did not track my WW points and I did not put a lot of thought into portion control. Monday morning I felt like crap physically and mentally/emotionally. I really enjoyed the trip to Craps-ville and was aware of the trip as I careened through meal after meal. But the consequences were rough and my body started feeling loggy Saturday night. I spent Monday and Tuesday refocusing on my mental space and "cleaning house" with regard to my outlook. Wednesday I was back on track and using some of my life tools:
focusing on my winning outcome
believing in myself
strategizing
reframing
self-talk
Become more self-conscious of Lethal Logic
In retrospect, I think some portion control between Friday night and Monday morning would have gone a long way towards alleviating how I felt Monday; it would have greatly lessened the degree of thrashing I did to my body and it would have helped my self-esteem instead of sabotaging it.
I'm jotting this all down so that I'll have it to remind me next time.
Mental Fitness
My mental fitness is the key to my success. The outward changes are symptoms of my healthful mindset, not the other way around.
When I'm "out of control", I feel guilty, I feel sad, and I feel like I've let myself down. This drives me to obsess about the number on the scale. It also lends persuasive strength to my lethal logic:
You've already had one treat, you might as well indulge
You can always lose those extra calories with a few extra visits to the gym
You can refocus on weight loss tomorrow and just enjoy today
you've come so far, don't you deserve some down time?
And this promotes my downwards spiral.
Coming out of the spiral is an important skill. Journaling about it here helps me a lot. It helps strengthen my resolve and putting it in words highlights how I make things harder on myself. I also set each day as a separate goal; to get through the day using my tools and showing myself that I'm doing the driving, not my impulses. After the first day of being "in control", I feel great about myself. I stop caring about the number on the scale and I revel in how good my physical and mental systems feel. Sometimes the hurdle of getting from "out of control" to "in control" seems so huge from the sad-side of the equation that I doubt my ability to regain the feel-good side. However, after I spend one day focusing on my tools and squashing the lethal logic, I feel wonderful. Looking backwards from this side of the equation to the sad side, I can't figure out what was so hard about it or why my lethal logic has such strength. Intellectually I know why it's hard, but I also know that it's self-inflicted.
Today I feel wonderful. I'm making choices for me and I feel empowered and very self-confident. I need to hold onto this great sensation and remind myself how tingly this feels next time I'm on the sad-side of the equation.
Exercise:
Wednesday (5/9) 30 min cardio (360+ cal); 25 min aerobic circuit train w/o rest
Saturday (5/12) 30 min cario (375 cal); 25 min aerobic circuit - 2x each set upper body and lower body plus plee-ays.
Sunday, (5/13) Spent day walking the Monterey Bay Aquarium and wandering Cannery Row.
Monday (5/14) 30 min cario (360+ cal); 25 min aerobic circuit - 2x each set
Tuesday (5/15) Dance/pilates for 90 min
Wednesday (5/16) 30 min cario (369 cal); 35 min circuit, 3x upper body and back.
Dietary analysis:
I spent the weekend ignoring my life style goal of 5 fruit/veg a day, I blew my daily points intake out of the water and I indulged my sweet tooth until I was in sugar-overload. This is the real culprit.
Friday:
I got my 5 portions of fruit/veg and was on track points-wise until dinner. Dinner at Tahoe Joes. I ate the bread basket and then asked for a second, which I ate. Which shoved my into carbo-holic overload. I had fish with dinner. I ate half the veg and none of the starch. But the bread was over the top. I skipped dessert.
Saturday:
I did not eat my 5 portions of fruit and veg. I probably got half of them in.
Dinner: 1 martini (purple dragon, which is a cosmo with a shot of raspberry liquer... it was screamingi); Several pieces of bread; 10 oz steak stuffed with oyster and wrapped in bacon (what could be better than meat stuffed with meat and wrapped in more meat?) Initially I was splitting this with my mom, but she ate less than half of hers, so I cheerfully took on that task. It was awesome; I split the halibut fillet with my mom; apple crisp w/ vanilla ice cream for dessert - I didn't eat all of it, but there was lots. I was not tracking points. I'm sure I ate more than my 35 extra weekly points. Probably twice that...
Sunday: 2 portions of fruit/veg.
Breakfast: egg beaters and fruit (healthy: yay)
Lunch was a salad (yay) followed by splitting bread pudding with mom (yummm... err... "booo!")
Did munch 3 chunks of honeycomb dipped in chocolate in car on way home from Monterey
I think I skipped dinner. I woke up feeling bloated from Saturday's meal and never shook that sensation. I don't think I exceeded my points for the day by too much.. but I wasn't counting.
Monday: 3 portions of fruit/veg; moderately good eating - but ate the catered lunch at work. No idea how many points that was. Estimated it at 8 pts for the chicken. I did not eat the starchy thing that came with it. Light dinner. I crock-potted some pork chili w/o beans.
Tuesday: 4 portions of fruit/veg.
I ate 2 cookies during the 11-4pm meeting... I think I was mentally numb and trying to rescue myself from self-combustion; I definitely wasn't hungry and I was feeding something besides my hunger. However, I'm tracking points so once I go over my daily balance, I deduct the extras from my bank of 35 extras. (I'm estimating those cookies are about 8 pts each.)
Wed: 5 portions of fruit/veg. I brought my healthy snacks to the 11-4pm meeting. I calculated in the cookie since I knew that with a 5 hour meeting that runs over I'd be craving it. So I went into my extra points by 1/2 pt at the end of the day. (so far this week, I've used 12.5 of my 35 banked points)
