Category: Inspiration

Surviving the “Eating Season”– the Holidays (part 1)

On By TerriIn Food, Inspiration, Uncategorized1 Comment

We are smack-dab-in-the-middle of the “eating season”.   The season that kicks off on Halloween and ends with the New Year.  The Holiday Season.  The challenging season. 

I refer to this as the “eating season” because of all of the food that abounds during these two months… the parties, the celebrations, the gatherings and the holiday….. ALL centered around food!  And THAT is a challenge for me…. for anyone who struggles to lose weight and/or maintain their weight.

So how do we navigate the holidays?  How do we get through them without feeling like a failure? 

More importantly, how do we survive this “eating season” and feel successful?

First, we must define what success means to us through the holiday season.  What will make you feel successful when January 1, 2020 arrives?  For me success has looked different through the years.

Back in 2006, success through the holidays for me was to not gain more than 10 pounds.  In 2007, success meant I would lose weight, any amount would count, even .2 lbs.  In 2008, my first holiday season at goal and as a Lifetime member of Weight Watchers, success meant maintaining. 

Some years I didn’t think about it, didn’t think about setting a goal.  Some years I set goals based on what success looked like to me.  By defining what success meant on January 1st of the coming New Year, I took away the power that guilt held over me and gave myself the power to control my choices.  I was in control.  And defining what success meant to me, it gave me a focus, something to work toward and gave me flexibility.  My choices followed whatever my definition of success was. 

This year, success through the holidays looks like a loss at the scale.  It doesn’t matter to me the amount, just that it is an overall loss on January 1st. 

But how am I going to do that when there are so many temptations?  When there are so many challenges? 

That is where the second step comes in.  Once you decide on what success looks like to you, you can then set your goal based on that.  The holiday goal is what success looks like to you.  My holiday goal this year is to lose, at least a little.  To step on the scale that first week in January 2020 and see a loss from where I am today.  That is my goal.

Then once you set your holiday goal, ask what steps you need to take to get there.  What will help you to get to that goal?  What will help you to achieve success? 

For me, having a loss over the holidays does not mean that I HAVE to deprive myself.  It does not mean that I won’t get to enjoy the holidays…all the events….all the gatherings….all the celebrations.  And it does not mean that I won’t be able to enjoy my favorite foods and treats.  Because, if I deprive myself….if I don’t enjoy the holidays…..if I stress about the celebrations and parties and holiday gatherings because I tell myself I CAN’T have this or that…..if I deny myself my favorites….. I am doomed!  I am setting myself up for failure.  I am setting myself up for a big slip down that slippery slope.

So, how do I enjoy the holidays without over-indulging?  How do I enjoy the holidays and all that they bring and STILL reach success as I have defined it for myself? 

I do it by setting my holiday goal, and by figuring out what will help me to achieve that success! 

I know that eating mindfully is important for me, especially during challenging times.  And mindful eating means that I am tracking.  Tracking gives me awareness of how much I am eating, and what I am eating.  And mindful eating and tracking also means I am paying attention to portions.  So, tracking and portion control will help me to reach success.  But I need more to help me as well.  Moving will help.  Exercise will help.  And movement and exercise are two different things.  Exercise for me is intentional.  It gets my heart rate up.  It works my muscles to exhaustion.  So, exercise in the form of my bike, strength-training, and walking (fast) will help me to get closer to that holiday goal.  But I need to do more than a workout.  I need to move during the day.  I need to not sit so much.  Moving in the form of parking farther away, cleaning house, getting out in my garden, going for a leisurely walk after dinner, dancing around the house to my favorite holiday music, and making sure I get up out of my chair every hour will help me move closer to my holiday goal and help me to reach success.  And going to workshops will help me.  I need to step on the scale.  I need the accountability and I need the inspiration and support of others traveling this road we are on. 

Once we are aware of what we need to do, of the tools that will help us to achieve our success, then we can set small, weekly goals to help us get to that bigger holiday goal…. One-step-at-a-time!  Each week, ask yourself, what can I do this week that will move me a little closer to my holiday goal?  What one thing can I do this week that will help me reach my success?  And set that smaller weekly goal.  Just one thing. 

For me, this week, tracking will be key.  Tracking every day.  Tracking every food I eat.  Tracking the portions.  Tracking my exercise.   Tracking will give me the awareness I need about my food and exercise habits.  And tracking will give me the information I need to make adjustments next week… adjustments that will help me reach success!

How do we navigate and survive this “eating season”?  By defining success as it pertains to each of us.  Then setting our holiday goal based on what success means to us.  Once the goal is set, coming up with the actions that will help us to reach that goal will give us a focus.  And then we ask what we CAN do this week that will move us closer to our holiday goal.  Once we answer that question, we set a smaller weekly goal to get us moving in the direction of success.  This is how we survive the holidays.  This is how we reach success; whatever success means to each of us.

And then one final question—after asking what you can do, and setting the smaller goal ask yourself–WILL you do it?  Because we all CAN do it, but the real question is Will we do it!  And that is where the commitment and power lie!

What does success this “eating season” of holidays look like to you?  What will make you feel successful when January 1, 2020 arrives?

Advertisement

Accountability and Commitment–Making me a Priority!

On By TerriIn About Me, Inspiration, Mindset2 Comments

A few days ago, I wrote about excuses and that it really comes down to making me a priority.  Since writing that, I have been mindful of making me a priority.  I have been more aware of my thoughts.  And I have been more purposeful in my choices, choosing me as a priority.  It is not pretty or perfect, but I am working on it. 

I have been, still am and will always be a work in progress.

This morning I took a step that made me a priority.  And in the process I found accountability beyond myself and commitment to myself.

I went to a WW Workshop.  And?  What is different about that?  Haven’t I always gone to workshops? 

Well, yes, I have gone to workshops.  I lost my original weight going sitting in those chairs.  I continued to go to workshops even when I worked for Weight Watchers as a Coach…..most of the time, anyway.  And once I quit working as a Coach, I continued going to workshops.  But I didn’t go regularly.  I didn’t want to pay…..

And when I did go, I did not step on the scale.  I didn’t want to see the number written down, though I already knew what the number would be, because I weigh myself at home.  I also didn’t step on the scale because I would be weighing in front of former co-workers, some friends of mine.  I didn’t want them to know how much I was struggling (as if they couldn’t tell by the clothes I wore or the way I looked….).  Excuses.  Excuses.  Excuses!

This morning I had planned to go to the workshop because someone I know was going to reach Lifetime and I wanted to celebrate with him and his wife.  Before yesterday afternoon, I had no plans to step on the scale.  I was just going as support for someone else and this wasn’t about me and my struggles. (yes, more excuses)

And then last night I thought about how I can move forward making me a priority.  And it hit me that workshops are important for me and my goals.  I had been making so many excuses all these months for not going to workshops for me and instead only going as a support for others therefore I did not need to step on the scale.  I was not making me a priority!  I was missing out on a tool that works for me.  A tool that keeps me accountable.  A tool that provides the support I need.

So, I made the decision that when I got up this morning I would go to the workshop and I would pay.  Not just pay for this one workshop, but I would purchase the three-month pass for three months of weekly workshops.  That would be my commitment to me.  Finally!  Commitment to making myself a priority.  No more excuses! 

I was still on the fence about weighing on the scale in front of former co-workers.  I didn’t want them to know.  I didn’t want my weight submitted so that my former bosses could see.  I just wanted to be anonymous.  I wanted to keep it a secret.  But NOT STEPPING ON THE SCALE does not work for me!  I need the accountability.  So, I told myself to suck-it-up buttercup and get on the scale at the workshop regardless of who would see the number.

And I did.  I stepped on the scale.  I hated the number I saw.  I hate that I am not the only one who saw that number.  And you know what, that means that I cannot hide any longer.  I cannot deny any longer.  It is so easy to push the reality deep inside the back of my mind where I don’t think about it, if no one else sees the number.  This morning I went back to what works for me because what I had been doing for a year now, wasn’t.  And the accountability was real.  No denying now.  No hiding behind oversized jackets now.  No excuses! This is real!  This is my journey.  This is me making myself and my health a priority!

At the workshop this morning I found another form of accountability beyond the scale.  I said out loud, in answer to someone else, that I was committed to being there and to myself.  I said I would be there every week.  And then the Coach looked around the room at everyone else and said that they heard me and now were going to hold me accountable to be there and the room all said they would. 

CRAP!  What did I just do??  Now I had to be there every week because they were expecting me to be. 

Good move, Coach! 

When I was a coach, I often said that saying something out loud in the workshop gave everyone accountability, to themselves and to the group.  And now here I was, at the receiving end of that accountability.  THAT is just one of the many reasons that Workshops work for me!

I am listening to me now.  I am making me a priority.  And I am creating accountability beyond just myself.  Because, honestly, accountability just with me, doesn’t work for me.  It is too easy to excuse it away, to hide and to deny.

Next week I will step on the scale again and it will show a loss.  Why?  Because I am making me a priority on this perfectly, imperfect journey!

A Powerful Question

On By TerriIn Inspiration, Mindset5 Comments

I was on Facebook this morning when I happened to see a post from a friend, she was sharing a post from a marathon runner website and my friend shared her thoughts as well.  And she asked a question.  A powerful question.  One that made me stop and think…. And think….

What am I doing today to get me closer to my goal?

Wow!  I have been asking myself this question all day. 

I have my goals —

  • To get back to my official WW goal weight
  • To then lose more to get to my personal goal (one I never reached) of losing 100 lbs. 
  • To finish my fastest 5k EVER in January 2020 at the She Power 5k
  • To be my healthiest and fittest self by my 55th birthday in January.

These are my goals.  They have been my goals for a long time.  And I have struggled.  But I am determined to get myself there.  I am determined to NOT give up.  I am determined to see what that version of “me” looks and feels like!

There are a lot of things I can do to get myself to those goals.  I can…. Yes, a lot I can.  But will I do them?  Will I do the work necessary?  Will I create the habits needed?  Will I make the healthy choices?  Will I shift my mindset?  Will I change how I think about exercise and sweat?  Will I believe in my abilities? 

Every WW workshop has an activity to work on for the week, relating to activity, food and/or mindset.  As a coach I would present the weekly topic and then lead members in a discussion about the weekly topic.  At the end of the workshop I would present to them the thing to work on for that week and I would end the workshop with two questions to my members-  Can you?  Will you? 

Yes, we can.  Yes, I can.  But the real question is Will I?  Will You? 

“Will you?” has always been a powerful question.  One that made me think and made me commit. 

But this question my friend posted today, for me, is even more powerful. 

What am I doing today to get me closer to my goals?

Well, it was NOT the small packet of mini-doughnuts or the bag of Doritos that I had for breakfast.  I didn’t plan to eat those.  I didn’t plan to buy them.  I had my plan in place for a healthy breakfast of eggs and bacon.  I could have had that healthy breakfast.  I was willing to have that healthy breakfast….But sometimes life happens. I was awake extra early this morning, taking my husband to work (before 6am) and running my son to an early clinic appointment with a stop after for something he needed. And the plan went out the window!  I picked up the mini-doughnuts and the bag of Doritos.  And I ate them when I got home.  UGH!

No, that definitely was not getting me closer to my goals!

I know what I am doing that is keeping me from reaching my goals. 

So, what am I doing today to get me closer to my goals?

Forgiving myself.  Being kind to myself.  Not letting the slip derail my plans.  I tracked my breakfast (40 smartpoints!  Oh my!  Good thing I have all those weekly extras!  They were needed today!) And then I moved on.  A healthy lunch and a healthy dinner planned and prepped.  That is what I am doing today that is getting me closer to my goals. 

This journey is not perfect.  I am human.  I slip up.  But being kind to me is one of the things that gets me back on track.  No more beating myself up…. That would defeat my efforts. 

The question posed by my friend got me back on track today.  The question kept me from throwing in the towel and going down that hole. 

That question is powerful. 

What am I doing today that will get me closer to my goals? 

Not what I will to do tomorrow?  Not what can I do next week?  Not what happened yesterday? 

That question puts the focus on TODAY.  This moment.  Right now.  It doesn’t matter what happened yesterday or earlier in the day and it doesn’t matter what tomorrow will bring or what my plans are.  It is all about THIS MOMENT.  And the ONE thing I am doing right NOW, today, that will get me just a step closer to my goal.  And if each day, I do one more thing, just one, that gets me another step closer, then before I know it I will reach my goals! 

One-step-at-a-time.  One-day-at-a-time.  One-moment-at-a-time.

I am going to ask myself this powerful question.  Every. Single. Day.  What am I doing today to get me closer to my goals? 

What are you doing today that is getting you just a step closer to your goals? 

That “E” Word

On By TerriIn Activity, Inspiration2 Comments

That “E” word.

 Exercise.

 I am not big on exercise.  I lost my weight originally without exercise.  Which kept me from developing a habit of exercising.  I just watched my food, tracked it all and really paid attention to portions and I lost the weight.  I was proof that exercise was NOT necessary to lose weight.  But I wish I had developed the exercise habit while losing weight.  It would be much easier to keep the weight off and to get back on track if I exercised, regularly. 

But I DON’T like to sweat!  So, therefore I don’t like to exercise.  I find exercise mundane, at times boring, difficult and mostly a chore.  It is hard to get going and hard to stick with it.  Though I have found ways to partake in some sort of exercise over the years and even found some I enjoyed… for a bit, I still have not been consistent.  And I need to be.

Exercise has many benefits.  There are health benefits, especially for my heart.  There is the mood boosting benefit.  If every time I was angry, hurt, worried, anxious, bored or lonely, I exercised… what a big impact that would have on my health and my journey to lose and keep weight off.  Not to mention my mood.  I would be a very happy person…. Maybe….. but I don’t like to sweat.

One way to begin to change how I view exercise is to approach it with a different mindset.  Instead of saying “exercise”, I am now saying “activity”.  Activity doesn’t sound as boring or difficult as exercise does and it elicits more positive feelings.  By changing just that one word, then I will change how I look at it.  The mind is a powerful thing.

But, I still don’t like to sweat…. have I mentioned this?  And that means that my activity is not as consistent as I would like it to be or as I need it to be.  I have spent some time this week thinking about the times when I have stuck with activity, the times when I have enjoyed it and I found that there was a “reward” associated with the activity, one that made it enjoyable and made the activity feel less like a chore.  A reward that made me ignore the sweat!

I know that to create a habit and make it stick, I need to get something from it, some sort of reward.  And I don’t mean a reward that is food related or monetary.  No, the reward for me needs to be impactful, meaningful and fun.  So, I started looking at my activity and how I can get something out of it that would motivate me.  And I found that there are a few rewards that keep me wanting to move and to be active–

–Bling!  Why do I do 5k’s or 10k’s?  The bling of course!  I love the bling!  So, yes, I will sign up for and walk (sometimes adding in a little jog) for a 5k race or a 10k race for the bling.  It makes it worth it!

–A goal!  I have set a few goals related to activity the past few years and those goals give me something to strive for.  A goal makes me focus and makes me get out and exercise.  The goal didn’t always get me to really commit to the training, but it did get me to go do that race or to keep swimming.  And achieving the goal, that is the REAL reward!  The PRIDE I feel when I realize that I DID IT is invaluable!  I set out to do something and I DID IT!  Yes, that pride in myself is a GREAT reward.  And so is seeing the pride in my husbands’ eyes when I finish my race.  THAT is PRICELESS!

–Companionship!  For me this one is HUGE!  What got me to go to spin classes regularly for a period of time?  A friend to go with.  What got me to do my first 5k’s?  My husband doing them with me and my friend doing my first big 5k with me at Disney World.  What got me out walking, even on hot, muggy Louisiana days?  A friend to walk with.  That time was therapy!  What gets me out hiking?  My husband and friends that I hike with (and my camera.. I do love photography!)  And what has got me signing up for and completing 5k’s and greater distances this past year?  Friends!  A group of ladies who make walking fun and keep me accountable.  Better together could not be truer when it comes to being active!  Any activity is better with others and being with others makes me tolerate the sweat!

–Inner peace!  This one is why I swim.  It is my “me” time.  It is a time when I can shut out the world around me and just be.  The water is calming.  The solitude is calming.  The inner peace is necessary.

Now, realizing what rewards motivate me and keep me going, I can find ways to keep moving.  I have always said that awareness is the first step to change.  Being aware of what works for me to get me moving is the first step in making real change, in creating new habits.  Knowing the rewards means I can find ways to be active and find things I enjoy. And enjoying activity is important.  If I don’t enjoy it, then no reward will work. 

To get me going and to help me stay motivated I created this board— My activity motivation board.

On this board are quotes that help motivate me.  The bling from my races hang on the board as reminders of what I can do and have done.  The map from the Amerithon Virtual challenge is on this board because I am continuing, on my own, after my team of 8 finished the race—3521 miles across the USA.  And I have a goal to finish all 3521 miles no matter how long it take me!

All of this will help to motivate me as I prepare for my next activity goal—to finish the She Power 5k in January with my fastest 5k time, EVER!  My goal is to beat my Disney World 5k time of 40:26 from 2009.  I have a goal to strive for…. a reminder to keep me focus.  And with my bling, my family and friends, and a change in mindset, I WILL reach my goal and be more active while doing it.

All while not liking to sweat!  I will work on that another day! 

Do Something Different

On By TerriIn About Me, Inspiration, MindsetLeave a comment

I missed my workshop yesterday, just couldn’t get there.  Sometimes things happen and plans need to change.  Life happens.  Or your husband needs the car at the same time as you need to go to your workshop, so of course you let your husband take the car. 

And I missed my workshop. 

In the past when I missed a workshop, I skipped the week.  That was my workshop and if I couldn’t get there then I would just decide to go the next week.  Well…..

Skipping a week did not usually go well for me.  Skipping the week usually gave me a mindset of skipping everything.  I would then go off-track, not just the day I missed, but the next day and the next and before I knew it, the week was gone and all plans to make it a GREAT two weeks had long flown out the window. 

And these past couple of years I missed more workshops than I made it too.  Another sign of how things were going for me. 

I heard from another member of WW that this time she was not giving up, because she knew what that felt like and this time she wanted to see what would happen if she didn’t give up.  WOW!  She inspired me and others when she shared this in a workshop. 

I committed when I started this blog and when I bought that monthly pass, to go to my weekly weigh-in and weekly workshop.  And I committed to myself to keep going until I was back at goal and then to keep going in order to stay at goal.  I know what NOT going looks like and feels like and I know what going feels and looks like, which I would much rather feel! 

So, I went this morning.  I couldn’t go yesterday but I could go today.  A different mindset is taking over. 

To see change, to reach goals and to be successful, I HAVE to do something different than I was doing.  As my leader/coach said many years ago in a workshop—“If you always do what you’ve always done, you will always get what you always got!”  So, do something different.  Get the results you want by not giving up, by not quitting. 

And today, instead of doing what I have done often in the past when I missed my workshop, I went to a workshop.  Changing what I do.  Doing something different.  Taking care of me!

I went to a workshop!

I showed up!  I stepped on the scale and had a loss of 1.4 lbs!!  Woohoo!!  And that was after a week where I did not track every day.  Where I wasn’t perfect.  And I still saw success.  Proof that this journey does not need to be perfect to be effective!  I just had to change something, just one thing, and I did that by doing those three things this past week instead of eating my stress.  Doing something different.  Changing what I do. 

Now imagine what would happen if I really tracked this week!   Hmmm….. I think there is some accountability here and that is the one thing I will work on this week (as I continue to do my three things instead of eating that stress).  One thing at a time.  One change at a time.  One step at a time. 

Doing something different will get me where I want to go!