Week 14 - Starting Over Again

I LOVED writing my blog last week. (The Desire To Find a Way)

I was feeling very motivated and thinking a lot about a real exercise routine. with a trainer, at the Y, or at a workout facility very close to my house.
I have been feeling I need structure, a routine, and someone to keep me accountable.  Although I thought about it all week, I never took the first step to making it happen.

I have been slipping back into my old habits.  Eating delicious savory meals and enjoying high calorie beverages.  Needless to say, I am making NO progress.

I have been feeling discouraged and disappointed in myself. 
Yes, I’m still feeling out of it, but not defeated.

I need to revisit what it is that I really want.  
I know I can do better.  I want to do better.  I NEED to do better.

I know we all have access to far more power, authority, and influence over our lives than we often believe.  The power of our mind is truly great.

I need to be focusing on how I'm feeling, what I'm thinking, and how I plan to respond.
I have to remember to have faith and continue to take one step at a time. 
Even the tiniest possible step is progress. 

Our beliefs direct our choices, behaviors, and actions.

I believe I can overcome my addictions and bad habits.

When I first started changing my diet I was focused and determined.  And honestly I thought at the time, that it was easy. I eliminated the foods that I knew were unhealthy for my body. 

I wasn't hungry because I was feeding my body healthy foods.

And my scale was going down regularly.  How exciting is that!  

When I evaluate my progress up to this point, I appreciate the progress I have made so far.

I revisited WEEK 7.

Week one I lost 4 lbs. - It felt good to see the scale go down.
Week two,  Just 1 more pound down. I noticed I was leaving the table not feeling stuffed.  I was still taking too many liberties with my choices and I wanted faster results.  So I focused on paying closer attention.
Week three, down 2 more pounds.  I'm choosing far fewer adult beverages.  I am making better food choices.  This week I noticed that my nice shorts are much more comfortable.  I remember thinking, I must have lost a full inch in my waist.
Week four -  My scale is down 9 pounds in four weeks,  I'm starting to really feel it in my clothes now.  My routines are getting a little easier.  I'm not fighting hunger and food cravings like I was before.
Week five -  A Labor day party.  It's easy to get derailed.  I reminded myself that I've got this.  Keep going, don't give up.

Week six -  I got into a pair of jeans I hadn't worn in years.  And a favorite top is not puckering at the buttons.  I am getting into my old favorite clothes again.   Now I am really starting to get excited.
Week seven - I am now down 13.5 pounds.   I tell myself that if I don't eat or drink this thing I'm craving, that the scale WILL go down tomorrow.  It is my motivation.  I think my face looks thinner too.  I did see a picture of myself this week that I didn't like, which only reminded me that I am not where I want to be. 

Today I am still 16 pounds down.  That is worth celebrating.

I will make a plan this week to start working with a trainer.  I want to be stronger and have more endurance.

I believe in Visualization too.  I visualize myself healthy and strong.

I say to myself, “My body is getting stronger every day!”
It’s amazing how our body quickly responds to this thought. 

We are Human, which means we falter, we doubt, and we feel pain sometimes.

But, TODAY, I am ready to start anew!

Week 13 - The Desire to Find a Way

Have you ever told yourself, I'll get started next week when I have time. A hundred “next weeks” later and you’re a couple of years down the same road, still getting the same tired results, wondering why you can’t break through, why things can’t be different.

Thoughts like;

"I really want ________, but I can’t because ________________."
"I would _____________, but then ___________ might happen."
"I really need to ______________, but I am too busy with ________ right now to make the change that would free me up and take me to the next level."
"What if _____________ happens – then what?"
"I don't have time to _________."

These patterns become like dead end roads we drive down regularly

The good news is – We can change it, starting right NOW. 

Step out of the role of "I can't do this", and into the role of "I am in charge".

We have to find the strength inside of us.  That PURPOSE.  That DRIVE that lives inside of us.

I was told, if I want one principle to gain success, it is:

THE DESIRE to FIND A WAY to make it happen… 

Because if you really have the DESIRE to FIND A WAY, you won’t be looking for ONE magical THING.

  
You’ll just be READY and WILLING to do whatever it takes to reach your goal.

When you really have the desire, you’ll be willing to LEARN whatever you need to learn to get there.

 

You’ll be willing to WORK however many hours you need to work to get there.

 You’ll be willing to KEEP GOING, when you hit rock bottom, when you suffer setbacks, when it seems impossible.

It’s that self-motivation that can only come when you have a powerful reason. A reason that drives everything you do.
 Find that PASSION inside you.

If our DESIRE to find a way is UNBREAKABLE 
, then it is only a MATTER OF TIME before we reach our definition of success. 

And yes, WE DEFINE success, no one else.
 What success is to another may not be what success is for you or me.

  

The real questions of success are:
 

AM I LIVING UP TO MY FULL POTENTIAL?
 

AM I LIVING THE LIFE I WANT TO LIVE?
 

DID I SETTLE or DID I FIND A WAY?

Repeat to yourself every day:
LIFE won’t always go my way, 
BUT I WILL ALWAYS FIND A WAY
There is NO DOUBT IN MY MIND.
I WILL ACHIEVE MY GOAL!

I WILL PERSEVERE! 

Everything we want in life is waiting for us, AND SO MUCH MORE! It just requires a decision. It requires COURAGE to make that decision. It requires DEDICATION to commit to that decision. It requires sacrifice along the way. It requires STRENGTH most don’t have to see through all the challenges along the way.

It's time to take charge.

Start now and reap the benefits in 2020.

Week Twelve - Unstoppable

This was a good week!
I lost the 3 pound increase I had last week plus another half pound.  I am at 16.5 lbs down in 12 weeks (or 3 months.)

Isn't it funny how a good week vs. a bad week can sometimes depend completely on our food intake.
Which is another good reason to choose nutritious options.  It helps our attitude, mood, and overall self confidence.

I have said before that I will adopt the philosophy:
"I will not eat anything that isn't healthy, and beneficial to my overall health!"
I will eat to fuel my body.

To stay motivated I have thought a lot about WHY I want to lose weight.
I know health is at the top, but appearance is my best motivator.  I want to look good in my clothes.  I want to wear cute and fashionable outfits.  I want to look professional in my clothes.  And I don't want to be uncomfortable.
I want to be able to cross my legs while sitting.  (I can now)
I want to be able to bend over and paint my toenails.
And being able to wear my jeans!  I am fitting in my largest size jeans.  (I have more sizes to get into just waiting in my closet.)

Each time I see the scale go down (usually just a 1/2 pound) I have a feeling of accomplishment.

I have dieted my whole life and the bottom line (for me) is reducing my calorie intake.  Reducing Portion sizes.  Reducing the frequency of snacking. Remove completely the fried foods, desserts, sugars and all processed foods.

To stay really present I must write down what I am eating.  This isn't for the rest of my life.  It is for today!  It helps me measure my progress, I can identify my triggers and it does hold me more accountable.  I believe my weight gain last week was related to salt intake.  I was hungry and I ate a whole sleeve of Ritz crackers.  Bad choice, Shelly!

When I eat meals that includes a protein, a fat, and a low-card vegetable, I feel full much longer.
Also eating foods with more fiber is important.  This week I want to research recipes that incorporate high fiber foods.

I can always do better. 
I need more exercise.  (just walking)
I need more vegetables (fiber)
I need less alcohol.  (this week I had an amazing Orange Blossom Vesper Martini. I'll have to tell about that in a different blog.)

Lastly, look at the bright side.
I told my girlfriend this week to "Get over it".  Stop worrying.  It doesn't really matter.
Be grateful and count your blessings.  I also try to pass on my blessings. It feels really good to be able to give joy to someone else.
I want to laugh.  A good belly laugh burns calories too.  But it just makes us feel good.  And smile. Consciously remind yourself to smile.  Just that alone will put us in a better mood.  Be happy and spread joy.

Now let's reward ourselves with a new outfit, instead of a big fat meal.

Week Eleven - Handling Disappointment

Stay Positive!

I have been dieting, eating less, journaling my food, and seeing my scale go down, for a full 11 weeks now.  I was at 16 lbs. down last week.  This week I gained 3 pounds overnight! and I have not yet seen it drop back down.  Wow.  I was shocked because I felt like I was not changing "that much" in my routine.   Was it a delayed reaction from traveling recently?  Were my choices really that bad?  I guess they were.

Obviously, I have been letting old habits sneak back in.  In reality, I was not focusing.  I can't tell you what I was eating differently, because I was getting very lazy journaling my food choices.  I wasn't focusing on adding more activity, and most of all, I don't think I have been drinking enough water.  I KNOW that I have not been drinking enough water.  And then there is the vegetables.  The vegetables that I'm not eating.

So that's it.  I wasn't doing what I know I need to be doing.  The crazy thing is that I feel it ALL in my belly.  My belly was actually starting to feel flatter.  I've noticed in the past, and again this time, that as I lose weight, my stomach seems to go down first just under my breasts, and then slowly going down into my mid section and then finally my lower belly, at my hips.   It has been noticeable and I have been SO excited feeling the changes.

It's time to get excited again.
It's time to revisit what it is that I really want.
I will not give up.  "Winners never quit and quitters never win."

I know you've heard it said before, "Nothing tastes as good as thin feels." 
It's SO TRUE!  
I have already been feeling "thin", as I am experiencing my clothes fitting loser.  When I eat the right portion sizes, I leave the table feeling satisfied, not like I need to unbutton my pants. 

I am being told that a plateau is a part of weight loss. (I know that)  And that it is an important part of the weight-loss process.  Sometimes the scale isn’t moving simply because your body is adjusting to change.  Fat-loss never occurs in 30 days or anything magical. It’s a process.

Prevention.com reminds us to;
Stay Hydrated
Don't feel pressured to eat your entire plate
Go Meatless at least once a week
Eat Wholesome foods, eliminate processed foods
Cook at home
Use Smaller plates for portion control
Limit distractions during meals.
Curb your sweet tooth.
Eliminate refined cards - avoid breads, crackers, cereals, pasta, and baked goods.  Choose whole grains.
Limit alcohol - or cut it out completely. ~ (ya, I know)
Add Fiber - 25 grams per day in the form of 3 servings each of fruits and vegetables.
Start stepping - improve your health, boost your mood.
Get enough zzz's
Get intimate.  Getting it on more often can serve as an excellent cardio workout while boosting your mood and lowering stress.
Build a support network - a workout buddy.
Keep track of your progress. Every day, every week, every month.  Also write down your feelings, challenges, and setbacks.
Stock up on healthy snacks

Cathy and Michele - 2011

Focus on lean protein.
Consider high-intensity interval training
Meal Prep - Make a double batch for busy weeknights.
Avoid snacking at night
Sign up for a 5-K run/walk.
Eat a healthy breakfast every morning.
Combat stress.  meditate, walk, take a relaxing bath, listen to soothing music, exercise.
Bike to the office.
Don't sit still

"If you fall off the horse, get right back on it."

Remember, "Nothing tastes as good as thin feels."

Week Seven - My Body is Changing

When was the last time you remember walking past a window and you caught a reflection of yourself in the glass?   What did you think?  Not too long ago I remember thinking, "Wow, I'm looking really fat!" 

I have been paying attention to the reflections lately. 
As I pass the front windows walking into work and also in the freezer aisle of the grocery store I can see my reflection.  This week I found myself thinking, "I'm looking better.  My stomach does not look as round.  Yay!"

Time passes really quickly, as we all know. And my progress has really amazed me in a relatively short period of time. Every single week something is changing in my body and I can see and feel it.

Week one I lost 4 lbs. - It felt good to see the scale go down.

Week two,  Just 1 more pound down,  but I was still determined to focus and make changes.  I noticed I was leaving the table not feeling stuffed.  I was still taking too many liberties with my choices and I wanted faster results.  So I focused on paying closer attention.
Week three, down 2 more pounds.  I'm choosing far fewer adult beverages.  I am making better food choices.  This week I noticed that my nice shorts are much more comfortable.  I remember thinking, I must have lost a full inch in my waist.
Week four -  My scale is down 9 pounds in four weeks,  I'm starting to really feel it in my clothes now.  My routines are getting a little easier.  I'm not fighting hunger and food cravings like I was before. 
Week five -  A Labor day party.  It's easy to get derailed.  I reminded myself that I've got this.  Keep going, don't give up.

Week six -  I got into a pair of jeans I hadn't worn in years.  And a favorite top is not puckering at the buttons.  I am getting into my old favorite clothes again.  I have so many sizes in my closet.  With every smaller size, I have cuter and better fitting choices.  Now I am really starting to get excited.
Week seven - This week!  I am now down 13.5 pounds.  I hop on the scale every morning, and more times than not it is again 1/2 pound down .  I tell myself that if I don't eat or drink this thing I'm craving, that the scale WILL go down tomorrow.  It is my motivation.  I think my face looks thinner too.  I did see a picture of myself this week that I didn't like, which only reminded me that I am not where I want to be.  Keep going!


My favorite dinner this week, (I had it twice) was 1 piece of 5 oz. Sole rolled with scallops & crabmeat stuffing, with some Santa Fe Style vegetables. Of course we sell it at Harter House. (Republic Road for sure)  I found the nutritional info for the sole and was actually surprised at the calorie count.  It is really rich and delicious.
Serving 1 piece -  Calories 250.  Calories from fat 110.
Total fat 12g,- Carbs 20g - Protein 16g

The key to losing weight and keeping it off is finding out what motivates you.I want to look good in fashionable clothes.

Don't think of this time as taking stuff away.  Rather, we are adding new and healthy habits that will enhance our life and make us healthier and stronger.

I will continue to recite daily positive affirmations.  It may seem corny, but I know it works. "I can do this!"

So remember:  You're a winner, and nothing is impossible.

Week Six - Re-program Your Brain

A diet is saying yes to the skinny jeans 

by saying NO to the donuts.     

Blake Lewis and I danced in a flash mob

performance last Saturday at 

The City Market on Commercial.Street.

We will perform the same dance again

this Saturday, 

at The City Market on Commercial Street.

with 10 other couples, 

Sept 14, 2:45 pm, 

at

 Springfield CultureFest

This week I put on a pair of jeans that I have not been able to wear for a very long while. And also a top that did not pucker at the buttons.  Boy was that exciting.

As you can see from my picture, I am still quite thick in the mid section, but I AM losing inches around my waist, chest, and hips, slow but sure.

I have lost just 1 more pound in the last two weeks, for a total of 10.5 lbs.  I need to stay focused and not lose my way.

Phil McGraw said, "Successful weight loss takes programming, not willpower."  I agree.  Getting our head on straight is the most important factor in changing our habits.  We must have a clear vision of what we really want to accomplish.

"When it comes to ideals of beauty and body image, we are incredibly hard on ourselves.  We need to program our minds to believe that we are healthy, thin, and beautiful already.  Now we can go out and make healthy choices that will keep us beautiful.

Consciously.....
Stop eating mindlessly and start eating mindfully
Plan your meals in advance
Organize your kitchen
Eat more protein
Use smaller plates… and bowls
Serve yourself 20% less
Cut your food into small pieces
Eat with the wrong hand
Eat Slowly
Go for a Walk
Don't eat in front of the TV
Switch your snacks.  Even water and chewing gum can be an appetite suppressant. Choose 100 Calorie snack packs.
Keep a journal - Food, emotions, cravings, thoughts, etc.

We must use our conscious mind to reprogram our subconscious mind. THAT IS THE KEY TO SUCCESS. 

We need to re-focus on WHAT WE WANT, on our NEW desire, new behavior, and on our new CHOICES. Here we need a real REASON, a DESIRE which drives us to make different choices.
A WHY that is so much bigger than that piece of cake or processed junk food…….

• Is it better health?
• Is it being better looking?
• Lighter? Sexier?
• More mobility?
• More energy?
• More confidence?
• WHY do you want to lose weight?
• In what way will your life be different after you achieve your desired weight? 

Are you aware that only 10% of your day is governed by your conscious mind? That means 90% of your daily choices and behavior come from the stories, or the neural pathways already carved in your brain, making choices FAST.

Our job is to create the new programming that will manipulate our choices when will-power runs out. To do that, we use the power of our imagination.


VISUALIZE
YOU CAN Live the life of your dreams NOW. 
You can see it. 
You can CONSCIOUSLY start taking steps to turn that vision into your new reality.
You can visualize yourself being a smaller size, feeling elegant and attractive.  Go ahead and visualize that you are rich as well.  And we should remember always that we truly are rich in Love, friendship, intelligence, etc.  The things we can't put a price tag on.

Imagine how you FEEL buying new clothes. FEEL how they touch your healthy elegant body. 

Tell yourself positive affirmations.
I nourish my body with healthy food.
I enjoy going for daily walks to help my body become strong, fit, and healthy.  
I LOVE my body.
I am strong.  I am powerful.  My arms are not flabby, they enable me to achieve my goals.
I am strong in mind and body.
I am living a healthy lifestyle which enables me to…………..OR so I can………..

To reprogram you MUST

• See these affirmations regularly.
• Post these affirmations on Post-it notes around the house, in the car, OR
• Set these messages as daily reminders in your phone.
• Read it and FEEL IT.

Repetition is the key to creating new neural pathways so when you go to make a decision around food or exercise, your subconscious programming will start to take over, helping you move forward to a successful outcome!!