I came across an article in a fitness magazine that listed the top 10 ways to stay motivated. It said that a person's drive is often based on what she believes about her abilities, not on how objectively talented she is. Basically it says that those who believe they canaccomplish what they've set out to do perform better than those who don't.
I tend to believe this myself. I have a track record of accomplishing whatever I set out to do, no matter how large the goal. I moved to a different state by myself to work in a large city where I knew no one, traveled alone to see the things I wanted to see, stepped back in my career to be able to move forward, etc. Looking back those things seem like no big deal but at the time they took a lot of planning, effort, patience (which I don't have) and persistence. My fitness goals are no different.
I have some very large goals ahead for 2010 but I'm looking forward to them and I envision myself accomplishing them. I know that for me, there is no other option.
Wednesday, December 30, 2009
Monday, December 28, 2009
Can't see the trees...
Just thought about the saying, "Can't see the forest for the trees" and realized that I can't see the TREES because of the forest. The forest in my case is my goal, whether that's wearing a size 6 again or running a 5K. The trees are the actions I need take or the changes I need to make to reach it. I think of the goal as the end of the story instead of where it begins and get so overwhelmed by the trees that I veer off track and try to take the path of least resistance instead.
Every day at the gym I seem to lose my focus by focusing on the wrong things. I hop on the treadmill after a 5 mile bike ride to warm up. I start walking at a decent pace when all of a sudden out of the corner of my eye I see a blonde model in perfectly coordinated American Apparel workout wear step on the machine next to me. She presses the speed button up higher and higher until she's running a 7 minute mile. She didn't even WARM UP!
As I get ready for my 'run' at a pace of slightly more than an 11 minute mile, I notice that she's on mile 3 and hasn't even broken a sweat. I on the otherhand am drenched, out of breath and feel like I could die. Oh, and I've only run a quarter of a mile so far.
The reality of this is that I compare myself to everyone else. I take notice of how easily it seems to come for some people. I imagine that they are naturally thin and don't have to work for it when I know that most likely they do. And they work hard. These comparisons set off the self-defeating thoughts in my head that tell me I'll never be able to do it. I might as well give up. Why bother? This is where I get lost in the trees. I lose my way, overwhelm myself and eventually quit. It's obvious that thinking that way won't help me get any closer to my goals.
When I finally take a deep breath and tell myself that everyone works at their own pace and that I'm doing just fine, I see someone else approach the machine on the left. This person is pretty overweight, middle aged and looking like it's their first day in the gym. I notice that their workout consists of walking at a pace that's probably a 16 minute mile. They're huffing and puffing and sweating and holding on for dear life. It's then that I realize everyone is someone else's inspiration and motivation. Yes, I want to be that person who can run a 5K in less than hour but someone else watching me might be thinking they wish they could just walk a little faster for a little longer.
Every day at the gym I seem to lose my focus by focusing on the wrong things. I hop on the treadmill after a 5 mile bike ride to warm up. I start walking at a decent pace when all of a sudden out of the corner of my eye I see a blonde model in perfectly coordinated American Apparel workout wear step on the machine next to me. She presses the speed button up higher and higher until she's running a 7 minute mile. She didn't even WARM UP!
As I get ready for my 'run' at a pace of slightly more than an 11 minute mile, I notice that she's on mile 3 and hasn't even broken a sweat. I on the otherhand am drenched, out of breath and feel like I could die. Oh, and I've only run a quarter of a mile so far.
The reality of this is that I compare myself to everyone else. I take notice of how easily it seems to come for some people. I imagine that they are naturally thin and don't have to work for it when I know that most likely they do. And they work hard. These comparisons set off the self-defeating thoughts in my head that tell me I'll never be able to do it. I might as well give up. Why bother? This is where I get lost in the trees. I lose my way, overwhelm myself and eventually quit. It's obvious that thinking that way won't help me get any closer to my goals.
When I finally take a deep breath and tell myself that everyone works at their own pace and that I'm doing just fine, I see someone else approach the machine on the left. This person is pretty overweight, middle aged and looking like it's their first day in the gym. I notice that their workout consists of walking at a pace that's probably a 16 minute mile. They're huffing and puffing and sweating and holding on for dear life. It's then that I realize everyone is someone else's inspiration and motivation. Yes, I want to be that person who can run a 5K in less than hour but someone else watching me might be thinking they wish they could just walk a little faster for a little longer.
Sunday, December 27, 2009
Oh Christmas Cookie...
Why can't I resist you? And why do I eat 8 of you in one sitting!? So I'm into week 5 now and have lost a total of 5 pounds. That's actually pretty good considering I started this the week before Thanksgiving and had to get through the holidays.
I admit I've overindulged :) Temptation abounded and I caved in. I think I'm ready to begin cleaning up my diet now. I'm running (not literally) to the store to buy healthier items and cook up a few things today so that I'll be less inclined to eat just anything.
Gotta give myself credit for keep this up despite the bad eating and overindulgences. I've worked out 20 times and followed my plan to a "T" even on days I didn't think I would make it. Here's looking toward a successful 2010.
I admit I've overindulged :) Temptation abounded and I caved in. I think I'm ready to begin cleaning up my diet now. I'm running (not literally) to the store to buy healthier items and cook up a few things today so that I'll be less inclined to eat just anything.
Gotta give myself credit for keep this up despite the bad eating and overindulgences. I've worked out 20 times and followed my plan to a "T" even on days I didn't think I would make it. Here's looking toward a successful 2010.
Sunday, December 20, 2009
Week 4
Time to work the plan and not focus on weight loss. I weighed in and apparently gained back the 1.5 lbs I lost last week. In the past this would throw me off track and I would probably just give up.
For some reason I was extremely hungry last week and I know I didn't make good choices. The fact that I could easily run my 0.45/0.40 miles and felt that I could do more means that it's working and everything I'm doing is having an impact. Weight loss will come. If not this week, then maybe next week. I must stay focused.
FOCUS is my mantra. I use it when I'm pushing myself on the treadmill and have it plastered on the front of my notebook. I am doing this. I will accomplish the goal.
For some reason I was extremely hungry last week and I know I didn't make good choices. The fact that I could easily run my 0.45/0.40 miles and felt that I could do more means that it's working and everything I'm doing is having an impact. Weight loss will come. If not this week, then maybe next week. I must stay focused.
FOCUS is my mantra. I use it when I'm pushing myself on the treadmill and have it plastered on the front of my notebook. I am doing this. I will accomplish the goal.
Sunday, December 13, 2009
3 Weeks Into This
I just hit the three week mark. In the past this is where I would give up completely or at least start to fall off track. Doing anything for the long term in the effort of losing weight just didn't work for me. With a new mindset focused on change, exercise and accomplishment I know that I'll succeed this time.
My little notebook holds my training plan. Since I'm asthmatic and have bad knees I need to go at this slowly, very slowly. I started by running .30 miles and walking the other 2.70 along with riding the bike for 5 miles. At this point I'm up to walking 1.5 miles, running 0.40, walking another 1 mile and running another 0.35. Like I said, it's SLOW. Today I actually felt like I could breathe for the first time while doing this so that's a huge accomplishment. I also noticed that I'm sleeping better. Did I mention I have sleep apnea as well? My 41 year body is in the shape of an 80 year old but I'm determined to change that.
As of today I've lost 5.5 lbs in 3 weeks. I know that as I continue to lose I'll be able to run faster and longer and I'm looking forward to that. Many years ago when I was 50 lbs lighter I was able to run 5 miles. I'm looking toward the day that I have that body back.
My little notebook holds my training plan. Since I'm asthmatic and have bad knees I need to go at this slowly, very slowly. I started by running .30 miles and walking the other 2.70 along with riding the bike for 5 miles. At this point I'm up to walking 1.5 miles, running 0.40, walking another 1 mile and running another 0.35. Like I said, it's SLOW. Today I actually felt like I could breathe for the first time while doing this so that's a huge accomplishment. I also noticed that I'm sleeping better. Did I mention I have sleep apnea as well? My 41 year body is in the shape of an 80 year old but I'm determined to change that.
As of today I've lost 5.5 lbs in 3 weeks. I know that as I continue to lose I'll be able to run faster and longer and I'm looking forward to that. Many years ago when I was 50 lbs lighter I was able to run 5 miles. I'm looking toward the day that I have that body back.
Birth of an Athlete
What if in the 9 months it takes the average woman to give life to a child, you could transform an overweight, asthmatic, arthritic, 41 year old into an athlete? I contemplated this thought right before Thanksgiving 2009.
After letting yet another year slip by without making any serious, permanent changes in my life to lose weight and get into shape, I thought I better start now before summer creeps up on me again. Having been sick of wearing capris or jeans in 80 degree heat and being uncomfortable in a swimsuit no matter how much coverage it provided, I knew the time to act was now.
I began by setting a goal. Something I have wanted to do for some time...learn to surf. It sounds kind of crazy considering my age, lack of athletic abilities and the fact that I live 2 hours from the closest body of water that I could actually do this in. This past August I attempted it for the first time. Let's just say it was really pathetic. With no upper body strength, maneuvering the board was almost impossible and with my arthritic knees and lack of flexibility I couldn't move fast enough to beat the waves that crashed onto me and threw me around and spit me out.
With that being the goal, I knew that I needed to set up some 'smaller' goals to accomplish this. Those smaller goals are to run a 5K in the spring and to complete a sprint triathlon in August 2010. For someone as out of shape as I am, those are pretty lofty goals. Lofty, but not impossible without a plan.
I began by getting a notebook to track my progress, state my daily goals such as how far I would run, walk, bike and swim and taped in pictures of surfers for inspiration. I found motivational quotes and added them as well. I need to keep my eye on the prize.
I chose to take a different direction in setting this goal. In the past I would say "I want to lose 20 pounds by March or 2 pounds this week. When that didn't happen I quit altogether and gave up more times than I can count. I knew that in order to succeed, this time had to be different.
The challenge to myself was to commit to the plan, accomplish my workout goals and keep looking forward. I would allow myself to weigh in once a week just to track my progress but the focus is not on weight loss. If I do what I've set out to do, weight loss will be automatic.
So my plan is see how much weight I lose by not focusing on losing weight. If I make positive changes and make regular exercise a habit I should see results. This isn't saying that I'll be eating devil dogs, ice cream and pizza while I train. I need the energy to do this so my eating habits will also improve by necessity.
For the next 9 months I'll be tracking my progress. I'm curious to see just how much weight one can lose when they put their mind to something other than dieting and losing weight.
After letting yet another year slip by without making any serious, permanent changes in my life to lose weight and get into shape, I thought I better start now before summer creeps up on me again. Having been sick of wearing capris or jeans in 80 degree heat and being uncomfortable in a swimsuit no matter how much coverage it provided, I knew the time to act was now.
I began by setting a goal. Something I have wanted to do for some time...learn to surf. It sounds kind of crazy considering my age, lack of athletic abilities and the fact that I live 2 hours from the closest body of water that I could actually do this in. This past August I attempted it for the first time. Let's just say it was really pathetic. With no upper body strength, maneuvering the board was almost impossible and with my arthritic knees and lack of flexibility I couldn't move fast enough to beat the waves that crashed onto me and threw me around and spit me out.
With that being the goal, I knew that I needed to set up some 'smaller' goals to accomplish this. Those smaller goals are to run a 5K in the spring and to complete a sprint triathlon in August 2010. For someone as out of shape as I am, those are pretty lofty goals. Lofty, but not impossible without a plan.
I began by getting a notebook to track my progress, state my daily goals such as how far I would run, walk, bike and swim and taped in pictures of surfers for inspiration. I found motivational quotes and added them as well. I need to keep my eye on the prize.
I chose to take a different direction in setting this goal. In the past I would say "I want to lose 20 pounds by March or 2 pounds this week. When that didn't happen I quit altogether and gave up more times than I can count. I knew that in order to succeed, this time had to be different.
The challenge to myself was to commit to the plan, accomplish my workout goals and keep looking forward. I would allow myself to weigh in once a week just to track my progress but the focus is not on weight loss. If I do what I've set out to do, weight loss will be automatic.
So my plan is see how much weight I lose by not focusing on losing weight. If I make positive changes and make regular exercise a habit I should see results. This isn't saying that I'll be eating devil dogs, ice cream and pizza while I train. I need the energy to do this so my eating habits will also improve by necessity.
For the next 9 months I'll be tracking my progress. I'm curious to see just how much weight one can lose when they put their mind to something other than dieting and losing weight.
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