Good Bye March!

March was a great month. One of my biggest triumph's of the month was that I was able to fit into a size 1x skirt that is 18/20 size. I have had the skirt for years and have not been able to wear it in years!!!! This month I worked in a lot of strength training with my personal trainer, doing lots of squats, lunges and work with resistance bands. The strength work has been a great addition to my normal walking routine which has been going strong since October 2012, that makes 5 months. This month I also kept to my 5 meal a day plan. I have really felt better since I added a mid-morning snack and an afternoon snack to my diet. I have also been tracking my calories on a new site myfitnesspal.com. I have had other victories this month such as several days in which I ran and a few days of no snacking after dinner. I have had some day's where I ate fast food, sweets and even some binge eating. I have noticed that I am much kinder to myself after poor eating and I bounce back immediately. Over all I feel much more strong and happy. I am looking forward to my Six Month of my walking routine in April. For the month of April, I will continue to train with my trainer two days a week and work on my strength training. I will continue to stick to my 5 meal a day plan. I have decided to allow myself after dinner treats so I will work on some lighter options such as sugar-free pudding, sorbet, rice crackers and pretzels. When I have attempted to have no after dinner snacks I have mostly ended up with frustration, so if I can't take in zero calories, then I will take in as few calories as I can at night. I will continue to track on myfitnesspal. Oh and I almost forgot I have been walking with a group at work during lunch which makes the walking even more fun.

CLM

Don’t Throw The Baby Out With The Bath Water!

How to recover after a binge

Case Study 1.0 Carolyn had an after dinner binge while doing her 3 Day No Eating After Dinner Challenge

What She Did:

Immediately acknowledge her actions (Keep it plain and simple, stick to facts only, I had a binge! Not, I am feel in the blank. J-Hud has a blog on WW called Me powered, you need the power that is inside of you to continue on your journey towards good health, so do not tear yourself down.)

Gave 10 seconds to think about the why (Any longer than a quick second is giving too much power to the binge, treat is like it was an isolated incident and move on quickly. The why is not as important as what you are going to do about it!)

Moved Forward (By tracking what she ate, exercising the next day as planned and eating her next meal as planned! It is important not to react to the binge by making any adjustments in your life such as increasing your exercise or reducing your calories. Treat your binge like a spoiled brat, it will stop hollering if you simply ignore it. Stay on your plan it is working! Changing up your plan because of a binge would cause you to constantly change your plan, and it could throw you off plan permanently. Don’t try to punish yourself!!!!!!

Resolved to try again (There are two women that live inside of you, Ms. Triumph and Ms. I quit.

Ms. Triumph is the person inside you that is always willing to try every new crazy idea you come up with. She may be a little afraid or has some doubts, but at the end of the day she rolls up her sleeves and tries.

Ms. I quit on the other hand sits on the side lines and watches Ms. Triumph, she laughs and mocks her, telling her she should just throw in the towel. When Ms. Triumph falls, Ms. I quit is always there to make sure she stay’s down.

The solution is that you need to learn to confront Ms. I quit by understanding her two primarily objectives.

Objective #1 To get you not to try in the first place- Confront her by daring to try.

Objective #2 To get you to give up as soon as possible- Ms. I  quit will not continue to berate forever, she is full of hot wind and blows out of steam pretty quickly. Simple look her dead in her eyes and say, “No matter what you say or do I will not give up, even if it takes me 100 attempts I will get the victory,” and you find she backs down. )

The Lesson: Giving up binge eating is like playing a video game on level one. You learn to jump and run at the same time, you make it to the end and then comes the challenge, where you must test your skills against the big monster. What you don’t know is that the monster does not have any special tricks, to defeat him you simply have to use the skills you have already built up by playing the game. The main thing is that you don’t want to get psyched out.

The Take Away: Change your definition of failure. Failure is not when you have a binge. Failure is when you stop attempting to stop. As long as you are fighting you are winning.

CLM

3 Day No After Dinner Eating!

I have not been doing well with my nothing but fruit after dinner challenge. I am starting over today with a new 3 day challenge not to eat anything after dinner from today through Saturday.

CLM

I did it again!

I went running this morning. I ran for 5 blocks and for about 7 minutes! I am so proud of myself. I did not know I had it in me. Don't tell me you can't run at 270 ish pounds! I would like to thank my five month walking routine along with the squats and push-ups that prepared my body to be able to run.

CLM

I ran today!

I did intervals during my normal lunch time walk and I did two 10 second/ half a block runs as wells a few speed walk intervals. I am proud of myself. I will be throwing in running intervals twice a week and building up my stamina as I run. Some one once told me that even if you are a walker that is running for 10 seconds you may claim yourself as a runner. Well who knew when I began walking in Oct 2012 that by March 2013 that I would be sneaking in some running.

CLM

March Goals

Well I can't believe that February is already gone!

My goals for this month are as follows:

1. Continue to walk daily, focus on those Saturday workouts, where I will be doing some strength training. I may even flirt around with running.

2. Clean up my eating, now that I am eating more and more often I need to watch my intake of junk food and work on perhaps not chowing down after dinner or at the very least having fresh fruit only after dinner. Maybe I will do a fresh fruit only after dinner challenge this month.

3. I will continue my training sessions twice a week to work on my strength.

That's pretty much it.

CLM