The Have and Have Nots

THE HAVE(S):

* GOALS!

        In order to successfully do anything, it's important to have goals. Most things I've read suggest small goals, but not too many, that lead to a big goal. For me, this means setting weekly goals in different facets of my life. My summer weekly goals will be set on Sundays and may vary depending on what events or situations I know will be occurring during the upcoming week. 

        

        Today, I'm setting my goals for the next week and a half. I'm going to break them into a few different categories.

             1) Nutrition:  

                  a) Record EVERYTHING on myfitnesspal.com

                  b) Brush teeth when the kids do to prevent late night munchies

                  c) Begin Sugar Detox (see info graph below)

                  d) Rejoin Weight Watchers

             2) Health:

                  a) Go to bed at early enough time to get 8 hours of sleep

                  b) Go on a daily walk

                  c) Call Physical Therapist to set up more appointments

              3) Fitness:

                   a) Continue training for RASDAK (if support from PT)

                   b) Plan which classes work into the schedule and GO TO THEM!

* REWARDS!

         Not only are goals important but rewards for reaching set goals are a necessity to keep you on track! Rewards are not just for reaching weight loss/fitness goals, but other goals for work, organization, etc. are important too. Rewards do not need to cost money, should not always include food (especially if your ultimate goal is to lose weight), nor do they need to be complicated. I love the article on Spark People about 50 Non Food Rewards. 

          I have a few rewards already in place but I wanted a visual reward and motivator. I dug out my favorite outfits that I no longer fit into and have hung them in a place to create a visual reminder. My long term goal & reward is to wear these when school resumes. I CAN & WILL DO IT!

*FAITH and SUPPORT

         

        You can do all things through Christ. (Phil. 4:13)  No matter what you are struggling with or working on it is considerably more difficult without support and faith. I'm going to dedicate a whole entry to only this category because there are so many things that I could write a book (some have) about this topic. A quick synopsis, find friends with similar goals that you can rely on to cheer you on and push you when needed. I also encourage prayer and reading scripture as a source of strength, love, and encouragement.

THE HAVE NOTS:

*SUGAR!

      

         Hi, my name is Katie and I have a sugar addiction (as do most Americans). I have decided that the best time for me to break away from the addiction will be this upcoming Monday. It's like ripping off a band-aide and just needs to be done. I found two great sites that give sugar detox instructions:

 Break Your Sugar Addiction in 10 Days  and How to Detox from Sugar in 10 Days.  I don't plan on giving it up for good but I want to know that my will power muscle is still functioning. I also feel it's a good jumping point to get back into healthy eating. Prayers for my family and anyone that runs into over those 10 days, I might be a bear...

*EXCUSES and PITY PARTIES!

        Everyone has their own list of "reasons" they cannot workout. I hear them all the time, sometimes in my own head. I'm too busy. Children. I'm too tired. I don't like it. My ______ hurts so I can't.  The flip side is that if you don't make time, when you finally have the time, your body will be in such bad shape, you won't be able much of anything. I HATE that I can't do weight lifting and boot camp type workouts (seriously) but I know that doing nothing but pout won't help either. Walking, recumbent bike, swimming are all things that can be done without putting too much strain on the body. I also know that returning to physical therapy will also set me on the right track to eventually doing burpees again!

The Good, The Bad, and The Ugly

The Good

The countdown to the end of another school year is in sight. I'm very blessed to have had a great year surrounded by great coworkers and students! I love what I do, but I am ready for a brain break and some time to take some professional development courses. My students, despite having senioritis, took the time (with help from the school counselor) to create a binder filled with all the things they loved about this year. It was such a nice gesture, lifted some of the stress, and reminded me to be grateful for all God has given me! 

I also feel that my boys are finally adjusting to our move to Sioux Falls. I don't have to beg them on Mondays to go to school, I haven't heard them say they hate school in awhile, I see them playing with groups of friends during recess times, and chatting it up at baseball and cub scouts. It warms my heart and fills me with hope, as does finding out what's exactly wrong with my little Cooper and setting up a plan, including surgery, which will begin the healing process.

The Bad

Stress is my arch nemesis. Spring is always stressful in teaching for so many reasons. Testing usually happens in the spring months. Kids begin checking out as soon as it gets nice outside. We're all trying to fit in teaching with all the other end of the school year activities. This year I have the added "bonus" of still being in a transition mode, 6th grade graduation mass, 6th grade musical, and having an injury preventing me from my favorite exercising activities. I know this sounds crazy to most people I know, but I really miss hard core working out, whether it's boot camp, spin w/tabata, or chisel (weight lifting class). I love pushing myself mentally and physically and the feeling of accomplishment with physical exhaustion. I miss the self discipline and physical health I had not too long ago.

The Ugly

I've hit an extremely low point with my weight, and I don't mean that the pounds are low. Sadly, none of my clothes are fitting. I am constantly reminded of how much I've gained when I try to put on any of my clothes and when Timehop reminds me of how I looked last year and even the year before at this time. I desperately miss feeling fit.

The ugliest part for me was when I went to find a dress for our 6th graders graduation mass. I grabbed dress after dress and, when I looked in the changing room mirror, saw someone that I didn't recognize. A person that's not taking care of herself, lost ambition and self worth. It was a moment I will remember for it filled me with despair and left me heart broken.

Subsequent Course of Action

Over the last few months, I've tried many things to shake myself out of this alternate reality, where eating relieves stress and health takes a back seat. I'm trying to recreate the essence of optimism and the desire to give it 110% (and then some). I have tried to recreate things that have worked in the past but have truly lost all intrinsic motivation. I've made a motivational chart with different, non food related, rewards. I have created a visual with marbles and a glass jar to show pounds to lose and pounds lost. I have a gym membership. I feel as if my motivation is marooned to an island completely inaccessible.

I will push forward and look to internet sites, such as Master Motivation, to try to spark something. Creating a vision board is also in my plans. I will continue to pray for a speedy recovery with PT. I intend to push through/ get through all of these problems and to look at them as bump in the road, not a new journey of misery. It seems daunting, being in the midst of it all, but things will improve because they HAVE to improve!

More to come... after some needed sleep...

Make Each Day Count

I woke up this morning and felt an energy that I haven't felt in a very long time. I can't explain it other than it's like a weight lifted and great clarity.

This week I did very well with exercise but still struggled with evening snacking. Actually, snacking doesn't even begin to describe most evenings... gluttony is a much better term for what occurs each evening when I return home. The stress of the day combined with running the kids around and realizing I still have house work and school work left to do. It makes the part of my brain that thinks reasonably shut down. It's almost like I feel I "earned" the extra food and that it will bring me a sense of calm that really never comes but is instead replaced with guilt and frustration. Each day is the same cycle of starting the day with good intentions, doing well at lunch, and slowly

After waking up this morning, I went to spin class. While riding, I had this moment that was a mix of joy, coherence, understanding and deja vu. I realized that I still had the same will power and determination that existed a little more than a year ago, it had been pushed back and covered with doubt, fear, stress, and self pity.

My mission this day forward is to find that former self, the one that knew she didn't have to rely on food for comfort. To find that person who woke up each morning ready to face the day head on. I know that person is still there. I will remind myself that I've done this before, I've said no to unnecessary food, worked my butt off everyday, denied myself food and beverages knowing they would only cause guilt later. I will no longer allow myself to be controlled by emotions, food, etc. It's time to make each day count!

Toddler Truths and Spring Cleaning

My little angel, Natalie, was giggling this morning as I scrambled out of bed (in my sports bra) to help her in the bathroom at 6 a.m. I wasn't too amused to be so abruptly woken up but then she had to add fuel to the fire by saying, "Mommy, your belly is fat," and giggling some more. Ugh... toddlers are so adorable, aren't they?

I guess I can be grateful that her blunt honesty got me motivated to head to the 90 minutes spin class I wanted to go to this morning. Too bad I got there only to find out it had been canceled! Well, I tried not to be too upset and decided that since I was up, it was a nice spring morning, and I was right next to Sertoma Park, I might as well go for a brisk walk. I also went for a ride later this afternoon, it was a bit of a challenge with very strong south wind gusts, but the ride back home was excellent!

I have taken a few steps this week, both forward and backward, as far as diet is concerned. I made the turkey bowls from a blog I found on pinterest (Best Dressed Babes Blog). I prepped 3 days worth of lunches and it actually was too much to eat in the short time we have to eat so I still have some left over. I also planned and prepped meals for the evenings to make life easier at home and packed healthier snacks for work. My achilles heal was snacks that others brought to the staff lounge, treats for students' birthdays, and snacking at home... and snacking A LOT!! It's like a mental hangup that I can't get past.

Goals I have this week include; prepping again for the week, disposing of the junk food from our cupboards, buying more produce for family snacking, and getting my spinning in during the week! I am also going to try to get to sleep earlier, aiming for 9:30, since our family's schedule is getting more hectic with baseball season beginning and my continued physical therapy appointments.

I'm going to take advantage of tomorrow by updating my measurements on myfitnesspal, taking a "before" picture, and create a vision board to inspire me! We did our spring cleaning last weekend to our garage, now to spring clean my attitude and goals!!

(c) http://ecomaids.ca/green-spring-cleaning-ideas-for-your-home/

Eating and Mental Health

It's no great secret that I struggled with severe postpartum depression with my middle child. I've also been afflicted with anxiety, insomnia, etc. I've been on different medications, meditated, practiced yoga, prayed, gone to counseling... you name it, I've probably done it. I would never wish any type or degree of mental illness on anyone. I also pray for those whom struggle to accept that they need help with their struggles.

The benefit (if you can call it that) of battling these inner demons, is that I can recognize the symptoms within myself when things are starting to crumble. I thoroughly enjoy patterns, schedules, routines, and an overall sense of comfort in the known. I knew that this year, with the move and new job/school, routine, would upset the balance and thought I'd done a good job of preparing myself. The problem is you can't prepare the deep unworkings of the mind.

My go to coping mechanism is, and always has been, food. It's one of those things that was screwed up for us all as kids (no offense to my parents, family, educators, etc.) when we were rewarded with food, celebrated special occasions with food, given treats to cheer us up or make us feel better, etc. So it's no wonder that I try to cover up any negative emotions with food. The problem is that the voice in my head that speaks reason during trying times and motivates me to work out/off the negativity is fragmented, smashed, shattered, broken.

I had an appointment with my doctor today about other things and mentioned what's going on with my weight. We looked at the past year and it was absolutely demoralizing and humiliating to think back at how hard I worked only to see it all fall away in a matter of months. Needless to say, I broke down and my doctor and I talked about what to do. Fortunately, I go to a clinic designed specifically for women and even more luckily they happen to have a nutritional counselor/ mental health specialist. I'm trying to suppress how angry I am at myself for allowing change to let the air out of my tires and deflate my spirit and will power.

Prayers and positive thoughts would be greatly appreciated!

Struggles and New Beginnings

Happy Easter! He has Risen!

Spring time is such a blessing. I love this time of year when we can receive five inches of snow and two days later we're walking around in short sleeves and sandals enjoying the green grass again!

I am trying really hard to focus on positives and not continue on this path of self destruction. I hope the rejuvenating springtime will be my inspiration and motivator. Currently, I struggle with my inner voice and its constant need to see all things negative. It's like a road block in my mind, not allowing me to access my positive voice that can remind me of how I DO have the knowledge, strength and ability to increase my will power, eat healthy, work out wisely, and overcome all current obstacles. 

I have brief reminders of the supportive mindset. Saturday I pushed myself and got up early to go to a 90 minute spin class. Today I went on two longer walks to ensure I met my step goal. Tomorrow I have set up two times to workout, early morning and evening. I started my nutritional counseling and I HAVE to record what I eat and pay attention to food labels; calories, fats, fiber, protein, etc. I will continue to work on asking for more help through prayer and within my support network (and to allow their help). I just pray that I have cracked the door to my more effective self talk and all other efforts will knock down the whole damn door! 

April is going to be my best month in a long time (says my positive voice), good bye March madness!

CHANGE: Yesterday is out of control, change what you can today!

Greetings Friends!

I'm sure everyone thought I had forgotten all about this blog or had totally given up! Well, you're somewhat right. I won't trouble you with all my woes, but the past year has been a true roller coaster. Between hormone issues, medicine mess ups, moving, new job, new city and extreme vitamin D deficiency (to name a few), this crazy ride is starting to stabilize.

My mind and body function best with routine and patterns. I truly believe that is how I finally found success a couple years ago, I had my schedule down! Having to learn all new routines has turned me topsy turvy and taken me completely off course in my new me. This return to my old comforts of food and running around like a chicken with its head cut off, has only spiraled me more out of control so much that I can no longer visualize the finish line.

I have tried many things throughout this year to try and find my way back to the path I was on. Unfortunately, Weight Watchers isn't quite the same when you are just one of many faces and don't feel a connection with the leader (I miss you Ona). I tried to get back into a hard core workout regimen to only be reminded that my bicep tendon had never healed from last spring. I also lost my support team that I had recruited at the Pierre Y.

This blog entry is to revive some sense of familiarity and to organize my plans moving forward. I feel that this is a good time to set new goals for a few reasons. 

1) I am finishing up my 2nd round of physical therapy for my bicep tendinitis and finally feeling that its "normal" again.

2) I have survived my fourth time teaching a new grade plus new subjects and am feeling more confident and excited about doing it all again next year!

3) My kids and I have started to find a balance and peace in our new surroundings which relieves a lot of built up stress and frustration.

My strategy to take back control of my mind and body has a few parts. 

I had to give up Weight Watchers because I felt I was comparing it to my small town WW center and didn't like the feeling of being lost in the crowd. Instead, I am going to be meeting with a dietitian/nutritionist for a program that our local Hy-Vee offers. I know it may sound silly since I have read and learned enough about nutrition that I should be able to do it on my own however, I need a little push and a few one on one sessions will hopefully be the ticket! Plus they do measurements for before and after and will hold me more accountable with food journaling. 

I am also being optimistic that my physical therapist will give me the go ahead to start boot camp again, if not, I do have a secondary plan. There are many great classes that the Wellness Center offers and finally feel comfortable including them in my schedule now that I've grown more accustomed to it.  I also have adjusted my summer fitness goal. I had thought about pushing myself to a half marathon. My biggest challenge (and kind of an important element) is that I greatly dislike running. I have been praying about it and kept running across the RasDak bike ride facebook posts when it dawned on me... biking, I love to ride bike. I've done a 150 miles bike ride before, I can do a couple days on the trek across South Dakota in June and it doesn't make me dread training!

My main goal will be to use this blog again as a self motivator and, hopefully a motivator for others again?! Perhaps, through my tribulations and achievements myself and others will benefit.