My lessons from the "100 Days" book by Linda Spangle
Day #42 Make it Matter
Any time you sit on the fence regarding your food and exercise plan, you'll almost always fall to the wrong side. That is a powerful statement!
To get past this roadblock MAKE IT MATTER!
My first reason to stay on a healthy food and exercise plan is to stay off the medications all my friends are on.
The ambivalence sometimes comes between checkups when I can fool myself into believing everything is good......and it is but the only way for it to stay that way will be if I "make it matter" every day not just right before a checkup!
Day # 43 Choose To Not Have To.
Many times in my life I have used the words "have to".
I have to lose weight.
I have to exercise.
I have to clean the house.
The truth is you don't "have" to do anything. It is really a "choice" when you think about it.
So today I will choose to eat meals that are good for my health.
Today I will choose to walk because it makes my entire body work better.
Today I will choose to sweep the floor and wash the dishes because I like a clean kitchen!
At the end of the day may we always be proud of our choices!!
Day #44 It's Not the Right Time
If losing weight is truly important to you, make it the right time!
My notebook ideas for getting around the roadblocks:
Take time to plan:
Take time to chart on the nutrition tracker
Take time to weigh and measure when possible
Take time to do one thing every day "just for me"!
Day # 45 Food -- Important or Not?
During a normal day I do tend to think about food almost all the time. If you are the person who must plan, cook and clean up, it is hard not to think about it. I'm not sure that gives it more importance, it is just necessary to have meals ready.
I do get the difference in treating specific foods and specific times as important or not important.
For me if I am anxious or upset unfortunately food takes center stage. That is why I like these lessons that make me face the fact that I really am an emotional eater. I am also learning that I don't have to continue to be one.
Day #46 If Not Food, Then What?
For the most part food has never been #1 on my list of importance except that I prepare most of our meals so it does occupy a lot of my time.
Being healthy, being with family and friends and enjoying life are important to me. Staying off medications is important to me.
Reading, knitting, quilting and painting have always been important hobbies of mine. Helping others and keeping our home clean is important.
Day #47 Kick the Can't
I can't get to goal (BMI chart)
I can't keep up on exercise
Every time you tell yourself you can't do something, you cement it as true!
If you say it, you unconsciously make sure that it is true.
Nothing is impossible. Some goals are hard but nothing is impossible.
I can eat smaller portions.
I can put my pedometer back on and keep a chart to see progress or lack of it!
KNOWLEDGE + VOLITION + ACTION = RESULTS.
I Can and I Will!
Day #48 You Gotta Want to.....
I thought I have always wanted this....it seems I want the outcome, not the work and consistency it takes to get there.
I say I can't get to goal (BMI chart)........I do really want this.....
If I pay attention to every meal instead of thinking I can make it up later, I will get to goal faster.
I say I can't keep up on exercise..........I do really want this....
If I just move in some form every day even if it's cleaning or walking on my stairs, I will feel good and stay active as I get older. I also have a very nice inclining treadmill, what else do I need?
I say I can't keep up on strength training .......I do really want this....
There are weights and exercise bands in my house, I can use them !
So I have to ask myself how much do I want this healthy lifestyle?
Day #49 Just Do Something
"Just do something.....then you're started!"
Whatever step you take, repeat it for three days. Then like a rock rolling down hill, momentum kicks in.
Clean a small area, eat a piece of fruit, or take a 10 minute walk, then repeat.
Any time you get in a rut of inertia, just remind yourself to "just do something"!
Today my "just do something" needs to be strength-training which I never keep up on....so three days of strength-training!
Day #50 10-Minute Solution
Something is better than nothing!
Never minimize the benefits of a small amount of exercise. Research shows that 10 minutes of exercise three times a day brings similar benefits to doing 30 minutes at a time.
Choose an activity, do it for 10 minutes and then decide if you want to continue or quit. You are already a success!
Because of what is going on in my life today, I will clean house nonstop for at least 10 minutes. I will make trips up and down the stairs and get ready for company. I will put effort into it to see how much I can accomplish in a short amount of time. I will fill a bag to declutter as I go.
Than I will go to town to meet a friend and with shopping I will definitely get my steps for the day!