So I was remembering this one time at camp (no, not the band variety) when I participated in probably one of the stupidest and most ridiculous contests ever known to man. In some states people have died in such contests, but for me the only pain involved is that somewhere out there is a video of me doing something that once it hits the internet is going to ruin my career. That's right. It was a water drinking contest.
Okay, get whatever you thought the video was of out of your head and focus now.
So the short story is that a few of us were being silly and decided to figure out how much water we could drink in a limited number of time...I can't remember how long, but I remember it felt like the longest few minutes of my life. The three of us settled down with little dixie cups that our friends were filling with water as we drank it as quickly as we could. The first one to go flew from the room and I'm not sure where she ended up, but she didn't return. Then the second one ran to the door and made it luckily into the bushes before, well, you know. And thus it was I who won the contest, realized it was over and reached for the tub of popcorn before, well, you know.
Now I'm not really proud of that moment (or the subsequent video footage that we decided, for some god-awful reason, to blow up with a projector the next night) but I am proud to say that I am a champion water drinker. And when it comes to weight loss, water is a serious secret weapon. Over the past three weeks I have gotten back to my normal water drinking and it feels wonderful. It fills me up so I'm not as hungry, it flushes out the gross toxins and I just feel better. I try to focus on all those benefits as I take about 10 bathroom breaks a day.
Today, as I was thinking about water and all of its glories, it got me to thinking about quantity. My entire life I've heard the "8 glasses a day" method and it has always confused the heck out of me for the basic reason that glasses come in all different sizes. And then you hear, no it's "8 cups a day." To me that translates to 64 ounces a day which sounds a little more standardized, but still seems like it's just not enough. And then I came across this calculator which comes a little closer to what I really drink every day.
At any rate, drinking water is definitely a good habit, but one that can be hard to keep up. I recommend having something to flavor it (I use this new MIO stuff that's great!) and starting early. Drink a bottle with every meal and one inbetween every one too. Carry a bigger bottle with you and you'll be surprised how much water you can drink.
And my basic rule of thumb? Drink at least half your weight in ounces every day! How much do you drink?
Showing posts with label healthy lifestyle. Show all posts
Showing posts with label healthy lifestyle. Show all posts
Monday, June 13, 2011
Wednesday, June 8, 2011
The Procrastination Weasel
So, I found this on a blog so I can't take credit for it but I thought it was fitting. Procrastination is an interesting issue that can perpetuate things like weight gain, no exercise and a myriad of other things (I'm staring straight at my "junk" table and groaning). If we think of it in the context written below it becomes something you can fight. My procrastination weasel is usually the one that gives me excuses not to exercise, not to lose weight, not to do the dishes or make dinner every evening, you catch my drift. If we face him off, maybe we will see some success!
There's a voice... trying to get you to procrastinate... this voice is the "Procrastination Weasel". The Weasel represents your old collection of procrastination thoughts.
The Procrastination Weasel wants to stop you from taking actions in your interest... and he isn't satisfied until he's robbed you of your money, health, and opportunities, made your house a mess, and has sunk you into depression. The Weasle's mission is to take your self-efficacy, your self-acceptance, and waste your valuable time.
Weasel Tactics
The Weasel is well-trained in how to affect you and is brutal in his tactics. He knows when to pop up and strike! Here's a list of his tactics:
Diversionary Actions
This is where the weasel pops up when you are set to take positive action and he creates an unwanted diversion. The result is playing video games, watching TV, daydreaming or another 'safe' activity. "Let's do something else instead!" the Weasel will tell you, and instead of going to the gym and working out you comply and stare at the TV with a bag of Cheetos.
The Weasel can convince you some of these diversions are somehow more important because they are happening Now. "Untold Secrets of the Ancient Pyramids" is only on TV NOW... and this paperwork will be here all week!"
Anti Self-Efficacy
The weasel tells us lies about our capabilities to get his own way... "Forget it buddy!" the Weasel will say "You can't do this!" This Weasel attack is aimed at your self-acceptance as well. The weasel rates you and tells you that you're just not capable of carrying out the task.
Awfulizing
The Weasel is a drama queen! With hand to forehead, the Weasel will tell you how awful your task is going to be. By the time the Weasel is done, a task as simple as washing the dishes becomes the Bataan Death March. The weasel's tactics here include 'warning' you that you will be bored, threatened, and inconvenienced.
Anti-Assertiveness
Another way the Weasel can awfulize a situation includes playing up the discomfort of telling someone else "no" to get a task accomplished. The Weasel will try to convince you that pleasing others is more important than your task.
Shouldn't Have To
The Weasel is great at telling you when you shouldn't have to do things. "You don't deserve this!" the weasel will say, laying out an entitlement that allows you to avoid the task... even though it's in your best self-interest!
Another version of this tactic is "The Excuse" where the Weasel coaches you into an alibi that seemingly absolves you of your responsibiltiy and creates a false entitlement to justify the avoidance.
Later Is Better
Here's where the Weasel convinces us that there's no lack of pressure, therefore our interest is served in waiting.. and waiting.. and waiting again. "Relax! Conditions will be better later! There's no reason to rush into this!" Here tasks are put off for another day... over and over.
Weasel Blitzkrieg
The blitzkrieg tactic will try to convince you "It's just too much!" The Weasel will pile one thing upon another until the tasks, including the old ones, appear insurmountable.
"It's hopeless!" the Weasel whispers in your ear "so why bother?"
Anti-Weasel Warfare
The following anti-Weasel tactics are aimed at reducing the effect this procrastinating pest has on your daily life.
Enemy Identification
Figure out how the weasel has been affecting you today. Write down the ways you been procrastinating and understand his game.
Battle Plan, Tactics, and Logistics
Create a reasonable mission statement and get your weapons ready for dealing with the Weasel. He's a tough adversary, but he can be defeated! Here's some anti-weasel tactics:
1. Create Clear Goals
The Weasel loves when our goals are not defined as it gives him the opportunity to flank us by telling us we aren't achieving enough. Making clear goals allows us to accurately plot and measure our progress.
2. Planning
Don't just have goals, work backwards from the goal you'd like to achieve and lay out a plan! If you'd like to achieve catching up on your paperwork at home, schedule time when you can start this task.
3. Anti-Weasel Chunking
Don't give the Weasel the opportunity to do the blitzkrieg on you! Break tasks into smaller bits and pieces to prevent getting overwhelmed. Don't insist that the entire task has to be done at once! Instead of "cleaning the house" as a task, start with one room, or simply schedule small amounts of time for these tasks.
4. Scheduling
Create a schedule whereby you can deal with re-curring tasks in an efficient manner. For instance, schedule time to do paperwork when you are least likely to be interrupted.
5. Use an Action List
The Weasel doesn't want you to feel a sense of accomplishment! Create an action list that not only points to the tasks at hand, but allows you to record your successes!
6. Create Your Own Motivation
"Action Creates Motivation" is an anti-Weasel tool! Use the 15-minute tactic on the Weasel to get going... just get up and work on a task for 15 minutes... the activity will create your motivation. Break it into an even smaller time, say 5 minutes, if an all-out Weasel attack is occurring.
7. Pick a D-Day
Set a date and plan to declare war! Get all your goals, plans, and anti-weasel training in place... and decide when you are going to deploy!
8. Deal Effectively with Setbacks
The Weasel is a skilled enemy! Don't believe you've lost the war if he wins a battle or two. Watch out that you don't start believing his propaganda! Make adjustments to your plans and re-deploy.
9. Catch-Up and Keep-Up
Dedicate your resources to both catch-up and keep-up tasks. Try to deal with items as they come up rather than to have them end up in your catch-up pile.
10. Practice, Patience, Persistence
Understand that defeating the Procrastination Weasel is a matter of practicing anti-Weasel techniques. The more you practice, the easier it becomes! Destroy the Weasel's morale by being persistant in your fight... but be patient with yourself as you hone your battle skills.
12. Bayonet the Weasel
HALT! Who goes there (in my thoughts)? OH! It's YOU, Weasel! Take THIS!
There's a voice... trying to get you to procrastinate... this voice is the "Procrastination Weasel". The Weasel represents your old collection of procrastination thoughts.
The Procrastination Weasel wants to stop you from taking actions in your interest... and he isn't satisfied until he's robbed you of your money, health, and opportunities, made your house a mess, and has sunk you into depression. The Weasle's mission is to take your self-efficacy, your self-acceptance, and waste your valuable time.
Weasel Tactics
The Weasel is well-trained in how to affect you and is brutal in his tactics. He knows when to pop up and strike! Here's a list of his tactics:
Diversionary Actions
This is where the weasel pops up when you are set to take positive action and he creates an unwanted diversion. The result is playing video games, watching TV, daydreaming or another 'safe' activity. "Let's do something else instead!" the Weasel will tell you, and instead of going to the gym and working out you comply and stare at the TV with a bag of Cheetos.
The Weasel can convince you some of these diversions are somehow more important because they are happening Now. "Untold Secrets of the Ancient Pyramids" is only on TV NOW... and this paperwork will be here all week!"
Anti Self-Efficacy
The weasel tells us lies about our capabilities to get his own way... "Forget it buddy!" the Weasel will say "You can't do this!" This Weasel attack is aimed at your self-acceptance as well. The weasel rates you and tells you that you're just not capable of carrying out the task.
Awfulizing
The Weasel is a drama queen! With hand to forehead, the Weasel will tell you how awful your task is going to be. By the time the Weasel is done, a task as simple as washing the dishes becomes the Bataan Death March. The weasel's tactics here include 'warning' you that you will be bored, threatened, and inconvenienced.
Anti-Assertiveness
Another way the Weasel can awfulize a situation includes playing up the discomfort of telling someone else "no" to get a task accomplished. The Weasel will try to convince you that pleasing others is more important than your task.
Shouldn't Have To
The Weasel is great at telling you when you shouldn't have to do things. "You don't deserve this!" the weasel will say, laying out an entitlement that allows you to avoid the task... even though it's in your best self-interest!
Another version of this tactic is "The Excuse" where the Weasel coaches you into an alibi that seemingly absolves you of your responsibiltiy and creates a false entitlement to justify the avoidance.
Later Is Better
Here's where the Weasel convinces us that there's no lack of pressure, therefore our interest is served in waiting.. and waiting.. and waiting again. "Relax! Conditions will be better later! There's no reason to rush into this!" Here tasks are put off for another day... over and over.
Weasel Blitzkrieg
The blitzkrieg tactic will try to convince you "It's just too much!" The Weasel will pile one thing upon another until the tasks, including the old ones, appear insurmountable.
"It's hopeless!" the Weasel whispers in your ear "so why bother?"
Anti-Weasel Warfare
The following anti-Weasel tactics are aimed at reducing the effect this procrastinating pest has on your daily life.
Enemy Identification
Figure out how the weasel has been affecting you today. Write down the ways you been procrastinating and understand his game.
Battle Plan, Tactics, and Logistics
Create a reasonable mission statement and get your weapons ready for dealing with the Weasel. He's a tough adversary, but he can be defeated! Here's some anti-weasel tactics:
1. Create Clear Goals
The Weasel loves when our goals are not defined as it gives him the opportunity to flank us by telling us we aren't achieving enough. Making clear goals allows us to accurately plot and measure our progress.
2. Planning
Don't just have goals, work backwards from the goal you'd like to achieve and lay out a plan! If you'd like to achieve catching up on your paperwork at home, schedule time when you can start this task.
3. Anti-Weasel Chunking
Don't give the Weasel the opportunity to do the blitzkrieg on you! Break tasks into smaller bits and pieces to prevent getting overwhelmed. Don't insist that the entire task has to be done at once! Instead of "cleaning the house" as a task, start with one room, or simply schedule small amounts of time for these tasks.
4. Scheduling
Create a schedule whereby you can deal with re-curring tasks in an efficient manner. For instance, schedule time to do paperwork when you are least likely to be interrupted.
5. Use an Action List
The Weasel doesn't want you to feel a sense of accomplishment! Create an action list that not only points to the tasks at hand, but allows you to record your successes!
6. Create Your Own Motivation
"Action Creates Motivation" is an anti-Weasel tool! Use the 15-minute tactic on the Weasel to get going... just get up and work on a task for 15 minutes... the activity will create your motivation. Break it into an even smaller time, say 5 minutes, if an all-out Weasel attack is occurring.
7. Pick a D-Day
Set a date and plan to declare war! Get all your goals, plans, and anti-weasel training in place... and decide when you are going to deploy!
8. Deal Effectively with Setbacks
The Weasel is a skilled enemy! Don't believe you've lost the war if he wins a battle or two. Watch out that you don't start believing his propaganda! Make adjustments to your plans and re-deploy.
9. Catch-Up and Keep-Up
Dedicate your resources to both catch-up and keep-up tasks. Try to deal with items as they come up rather than to have them end up in your catch-up pile.
10. Practice, Patience, Persistence
Understand that defeating the Procrastination Weasel is a matter of practicing anti-Weasel techniques. The more you practice, the easier it becomes! Destroy the Weasel's morale by being persistant in your fight... but be patient with yourself as you hone your battle skills.
12. Bayonet the Weasel
HALT! Who goes there (in my thoughts)? OH! It's YOU, Weasel! Take THIS!
Friday, March 18, 2011
Working It Out
Whew, I'm spent. After a grueling 60 minute strength and cardio workout I know I'll be feeling this tomorrow. And the next day. And probably even the day after that! But what's great is that I can feel muscles again that I haven't felt in a very long time...kinda sad, really. Lately, I've been having flashbacks to the days when I worked out every day and pushed my body to it's limits. I remember my arms and legs and how toned I was at that point and can't wait to get there again! Here's a pic of me around that time:
It's a little small, but this was about 50 lbs ago at least, maybe more (boy I'm being honest here...), and I really miss that time! I think about how much energy I had, the confidence, the ease in my body and it's great motivation to reflect back to that time. It's so easy to forget how much the exercise was a part of my life and how great it is to do that again.
This week, the goal is to go to the gym at least 4-5 times and to mix up the cardio and the strength. The trainer at the gym told me to get at least 45 minutes cardio in when I do that and to start with 3x per week with the strength exercises. I'm looking forward to getting that body back, but the most important thing, too, is to make sure it's something I can sustain. It has to be a commitment.
Here's to feeling the burn! :-)
It's a little small, but this was about 50 lbs ago at least, maybe more (boy I'm being honest here...), and I really miss that time! I think about how much energy I had, the confidence, the ease in my body and it's great motivation to reflect back to that time. It's so easy to forget how much the exercise was a part of my life and how great it is to do that again.
This week, the goal is to go to the gym at least 4-5 times and to mix up the cardio and the strength. The trainer at the gym told me to get at least 45 minutes cardio in when I do that and to start with 3x per week with the strength exercises. I'm looking forward to getting that body back, but the most important thing, too, is to make sure it's something I can sustain. It has to be a commitment.
Here's to feeling the burn! :-)
Wednesday, March 16, 2011
My Weight Loss Resume
Okay, this is kinda silly, but I thought it was a good exercise in positive self-talk. I've been a member of WeightWatchers for several years and have had some success with the program. I committed to continuing to go the last time I signed up and so far I have been doing great with that goal. I may be losing slowly, but I am still losing! And beyond that, this process is absolutely about lifestyle and health and not as much about the weight. I want to make sure that I am learning how to eat and live so that I am healthy and passing on good habits to Kaela especially.
Last week in our meeting the leader asked if we were to make a resume to reflect our career in weightloss what would it include as our achievements, because that's what a resume highlights. It was fun to hear other people's ideas and what they would include and I thought it would be fun to do one just for me. It's important in the process of trying to change a habit to also stay positive. It takes time and energy and it is so easy to go to the bad place where you feel depressed because you haven't achieved your goal yet. So here is my weightloss resume and all the things I am proud of!
Last week in our meeting the leader asked if we were to make a resume to reflect our career in weightloss what would it include as our achievements, because that's what a resume highlights. It was fun to hear other people's ideas and what they would include and I thought it would be fun to do one just for me. It's important in the process of trying to change a habit to also stay positive. It takes time and energy and it is so easy to go to the bad place where you feel depressed because you haven't achieved your goal yet. So here is my weightloss resume and all the things I am proud of!
Amy McGreevy
Objective | To effectively establish a healthy lifestyle through diet and exercise |
Experience | 2009-present Weight Watchers Fort Collins, CO Member · Identified needed changes to personal health habits. · Established a healthy grocery shopping ritual. · Increased planning for daily healthy eating habits. · Increased positive self talk for maximum success. · Joined and attended a gym for improved exercise regiment. · Identified personal goals and stuck to them. · Learned how to cook in creative and new ways. · Experimented with new routines and ways to approach weight loss. · Attended regular meetings and committed to the on-going process of weight loss. · Established social connections and relationships with other members. · Experimented with new types of food and cooking. · Identified and implemented increased consumption of fruits and vegetables. · Rewarded positive efforts of both self and others in the goal of establishing a healthy lifestyle. · Engaged in the on-going process of focusing on self-achievements rather than setbacks. |
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