challenges, changes, and journeys

I’m still working on getting back to reasonable portion sizes this week.  After last week’s caloric excesses (see oops, I forgot to plan my vacation), my plan, goal, and intention was to get back to reasonable portion sizes, but….  Steve and I have been spending the last week eating his favorite foods and going to his favorite restaurants.  He’s leaving for a job in Pennsylvania and I’ll be staying here in Hilo for another year or so while I get the house on the market and wait for it to sell.

We are starting on our next adventure, and of course the change is a great excuse to eat and drink too much.  But I’m not going to let it take me any further down that path.

Here are the potential challenges I see ahead and, take action on your challenges, changes and journeysmore importantly, here are some strategies I’ll be using:

Emotional eating because I’m missing Steve — we are planning to Skype and enjoy a cooking date.  One or two Sundays a month, we’ll both make the same dishes and freeze the extras for quick and healthy meals.  Time together AND healthier choices!

Less exercise — Hey, anyone in East Hawaii want to meet for a walk on:

  • Friday afternoons & Saturday mornings TBD

Or, does anyone want to try being virtual exercise buddies?

Eating too much of the wrong things — I’m tracking again.  Tracking works. I know this.  We all know this.  The challenge is making it a habit again.  I could track every bite, I could start with tracking what I eat at dinner only, or  I could track all the in-between meal snacks.  I could track using an online tool like Weight Watchers eTools, or go my usual way — paper and pen (and gold stars).  I think this week I’ll try online and see how that works for me.  And, yes, I’m going to track everything.  I need to bring my awareness back to what and how much.

I know you have your challenges, changes, and journeys too.  What do you want to have happen?  How do you want to handle them?

Will you track with me this week?

Check It Out

I needed some new pans and found these – GreenPan.  Cooking and clean up are easy.  They’re a great choice for cooking low fat.  In fact, use only a little oil for taste, as a little goes a looooong way.

Check out Steve’s latest book.  It’s a short story, a fun read and only $0.99

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less than perfect progress is still progress

Last week I suggested that you walk 100 more steps than you did the day before, and I shared what those steps could add up to over 6 weeks. Almost as soon as I sent it, I realized what could happen if I had an unusually high step count one day.  How would I keep my commitment to take 100 more steps than the day before?  Or what to do if the day doesn’t go according to plan and I get a lower step count than usual. Since the intention behind this commitment was to encourage me (and you) to take more steps and was not an all-or-nothing goal, I chose to set up two Plan Bs.

  • If I have a higher than normal step day then my goal the next day is to continue on from the previous normal step count and add 100.
  • If I have a lower than normal step day, then my goal is to get 100 more steps before I go to bed; the following day continue on with the normal progression of adding 100.

These Plan Bs allow me to keep going even if I’m not meeting my goal perfectly.  This allows me to succeed with the intention of the 100 more steps goal and not just toss my ongoing efforts aside.

Bottom line:

do 100 more than yesterday,

do 100 more than you think you can, or

do 100 more than you have now.

Repeat tomorrow.

I resolve never to quit, never to give up.

100 more steps add up

In preparation for my teleclass on January 23, when I’ll be sharing some simple organizing strategies and tools for weight loss (Organize Your Health, Your Family and You), I was writing a blog post that included three challenges for the week.  One of which was to walk 100 more steps each day.

That is — today, walk 100 more steps than you did yesterday.  Tomorrow, walk 100 more than you did today.  And keep going for six weeks.

But you may think, “100 steps?  It only takes me a minute to get 100 steps.  What can 100 steps do for my weight loss?  What can a hundred steps do for my health?”  As you know, I’m a believer in small steps but I wanted to know what a hundred more steps each day would really mean.

After one week, 100 more steps each day would get you 2,800 extra steps for the week.  So?!

Well… 2,800 extra steps is approximately 980 calories burned.  That could almost cover a Burger King Tendercrisp® chicken sandwich and small fries (no drink other than water), or it could mean a loss of 0.3 pounds.

After six weeks of this ‘100 more steps’ habit, you would get an extra 90,300 steps (which, if you’re 5’6″, is approximately 39 miles).  But those extra steps also burned 31,600 calories which could lead to a 9 pound loss.

Check out what 100 more steps looks like over six weeks.

Adding 100 more steps each day builds your daily step count:
total daily steps

100 more steps burns calories:

100 more steps lead to 31,600 total calories burned

Adding 100 more steps will help you lose…

total pounds with scale

I have to add the disclaimer that the scale may not show all your hard work, but it’s not just about the scale.  After six weeks, your clothes will feel loser, you will have more energy, you will be stronger and it’s only 100 more steps.

Whether you add 100 more steps just for this week or challenge yourself to keep adding over the next six weeks, celebrate each step on your journey.  Let me know how your steps add up — post a comment here or share on Facebook.

Will you add 100 more steps today?

Check It Out

Looking for a pedometer?  Check out my favorite pedometers.

Another fun opportunity to get your steps in — walkadoo from MeYou Health– a daily step challenge.

Get Organized in 2014 with Shawndra & Amy — Organizing Your Health, Your Family, and You

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taking a look back

I always thought January was my month.  It’s my birth month and the New Year has arrived – new beginnings. But I’m seeing a trend where December is actually the month I start those beginnings.

I spend November thinking about what I want from the next year and what changes I need to make.  Then December comes along and I find my motivation has increased and I’m moving forward already.

This week, I thought I’d look back and see where I was last December (weight and small step wise).

My weight – pretty much the same.  So my efforts at losing hasn’t made a dent in my weight.  But wait…it actually means that my efforts to keep trying, to keep starting again, to never give up on myself WORKED. most of the important_dale carnegie Even after those moments where life went crazy and I used old (i.e., less than effective) coping skills (i.e., eating more and exercising less), I was routinely getting back to my healthier lifestyle.  I wasn’t chucking it all and giving up.  I was trying one more time.  I was trying something new.  I was trying something that worked the last time.

I was trying again.

Small Steps – Last year I was writing about motivation, different strategies, positive self-talk, acknowledgement and celebrations.  Click on the various links to see if any of those ideas can help you this week.

  • Reading success stories kept me motivated in read for success.
  •   if  — a reminder to deal with your emotions and feelings in ways other than eating.
  • Negative self-talk just drags you down, so I used a tool from my Hilo Toastmasters group and began using an eval sandwich to change my self-talk in order to encourage my efforts.
  • Acknowledging, celebrating and rewarding your wins, no matter how small you think they are is key during the holiday season.  So what’s one small win you can celebrate?  What’s the reward?  Find your small rewards for your small steps.
No matter how far you think you have yet to go, will you acknowledge just how far you’ve come this week, this month or this year?

Check It Out 

Picky Eaters’ Finicky Habits May Start in Womb:  New Study

My latest video:

 

Teleclass January 2014 pic