Redirect Your Thoughts

While I had an awesome weekend of coach training and connecting with friends and family, the mental and emotional intensity and the late hours left me mentally and physically tired.

When I’m tired, it’s easier to sabotage my thoughts, which lead to feelings that inspire actions that don’t support my goals.

For instance, when I got home Monday afternoon, I discovered that my husband had made Chocolate Chip Cookies while I was gone, which lead to a mental debate about eating some. In the end, I totally rationalized my decision to eat three cookies after dinner.

That’s not that big a deal, right? It’s not the end of the world, or my diet. No long-term damage was done.

But if I don’t make myself aware of those mental processes that lead to eating the cookies and let that line of thinking become a pattern, then I will consistently make choices that don’t support my goals.

Left unchecked, that line of mental reasoning can become so ingrained that when I’m trying to change my actions, it can seem like my hand is involuntarily reaching into the bag of cookies and moving them to my mouth.

If you’ve ever felt like your eating was out of your control, just know that’s a sign that you have some long-term habitual thinking going on that does not support your new goals.

If you can, try to document those unsupportive thoughts. They might be something like:

  • I’m tired and I deserve a treat.
  • It’s too hard to lose weight or eat healthy foods.
  • I’m never going to reach my goal.

Then redirect those thoughts so they’re more supportive. For instance:

  • What I really deserve is to be fit, strong, and lean. I have more energy and feel better when I eat healthy foods.
  • How I look and feel when I am eating healthy foods and losing weight is worth the extra time and energy to prepare the food and stick to my goals.
  • Slowly making progress means I’m more likely to maintain my results. Any progress means I’m moving towards my goals.

But in reality, we may be so out of touch with our thinking that we honestly aren’t aware of those sabotaging thoughts. Or we have so many thoughts racing through our head, it feels impossible to catch them as they’re happening.

If that’s the case, it’s a lot easier to catch the emotion. Negative catabolic emotion always is letting you know that your thoughts aren’t supporting Who you truly are.

Pay attention to how you are feeling when you are reaching for that bag of cookies. Notice how you are feeling when you contemplate skipping your workout. Jot down how you are feeling when you don’t want to get up and prep your food for the next day.

You don’t have to know the thoughts that lead to that feeling to create more anabolic supportive thoughts. Even if you can’t do it in the moment, go back later and create supportive thoughts that you can reach for the next time you are in that situation.

When you are coming at it from the emotional side, it’s helpful to write down these new supportive thoughts, and read and practice them daily so they are easier to grab hold of when you feel yourself sliding into emotion that is leading towards the action of comforting yourself with food.

You can use the process of redirecting your thoughts to reach any goal. Notice how you feel when you have successfully navigated the mental and emotional obstacles and are that much closer to success.

Use that new positive anabolic emotion to motivate yourself to keep reaching for more and more supportive thoughts. You can truly change your life by changing the thoughts, feelings, and beliefs that lead to your actions.

Together we can do it!

 

 

Photo by xedos4 / FreeDigitalPhotos.net

 

Accountability

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Accountability for December 29, 2011

After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery.

With my doctor’s OK to slowly go back to my regular workouts, yesterday I did a low-weight lower body workout and it felt awesome! Also go in a nice walk with the dogs. Am a little sore this morning, which lets me know I hit the intensity level just right for where I am in my recovery.

This morning I did 20 minutes of walk/jog intervals and I plan to get a walk or two in, as well.

Eating was pretty clean yesterday. Only thing off plan was two peppermint hard candies to satisfy my post-dinner sweet-tooth. We are going out to dinner tonight with friends, so will do my best to stay on track.

Definite progress!

Are you making New Year’s Resolutions and have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.

Accountability

Accountability for December 28, 2011

After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery.

Had my first post-surgery appointment with the doctor yesterday and he confirmed that I am recovering remarkably well. He even expressed surprise at how well I’m doing! I attribute this to the power of a positive mind-set, minding the doctor’s instructions to walk and drink lots of water, and eating well most of the time. As my accountability posts attest, perfection is not required for fabulous results!

I have permission to slowly go back to my regular workouts. My body will let me know if I am doing too much.

Did get in all my walks yesterday, and ate clean until we joined friends for dinner and drinks. I splurged a bit on two drinks, a few bites of my husband’s French fries (they were worthy!), a couple of bites of the macaroni and cheese appetizer, and a bite of peanut butter pie. All in all, I think I did pretty darn well.

Did stay up probably a little too late (thus the tardiness of my posts this morning), which I think contributed to the headache I went to bed with last night, but I feel great this morning!

Looking forward to getting a gentle workout in today, as well as a couple of walks!

 

Are you making New Year’s Resolutions and have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.

 

Accountability

Aside

Accountability for December 26, 2011

After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery.

I am back on track! Ate clean—no extras or sweets—and got in all four-doctor-prescribed walks. My intention is to do it again today.

 

Have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.

 

 

Accountability

Aside

Accountability for December 24 and 25, 2011

After falling into the cookies, on December 20, I committed to being accountable through the New Year to you Fabulous Readers about my diet and exercise as I recover from surgery.

After two days of eating anything and everything I wanted, it’s time to get back to eating food that my entire body will appreciate, and not just my tongue.

I did get in three of my four-doctor-prescribed walks both days, so it’s also time to regain my focus and get those walks in so I’m in the best shape possible for my doctor’s visit on Wednesday and get the all clear to resume my normal activities.

Today, I commit to eating clean and getting in my four walks. I’ll let you know tomorrow how I did.

Have a goal on which you would like to be held accountable? Feel free to use the comment space on each of my accountability blogs, and I will cheer you on. Just let me know what your goal is, what you will be doing to meet it, and how often you will be reporting in.

Accountability

Aside

Accountability for December 21, 2011

After falling into the cookies, on December 20, I committed to being accountable through the New Year to you fabulous readers about my diet and exercise as I recover from surgery.

Day 2 of no cookies! I was craving chocolate twice, but knowing that I would have to report it to you all, I instead chose a small grapefruit and an apple. Win!

Was not a low-calorie day as we ate lasagna that a friend brought over, which we thoroughly enjoyed and David appreciated not having to cook! Another friend brought over orzo with feta and pine nuts, which I had for lunch. I am basking in the love of my friends!

I did get in my four doctor-prescribed walks—even bumped up my time and incline a bit, so I’m doing well on the exercise.

Another day of progress!

Where’s the Fun?

Day three of solitary confinement, and the dogs and I are plotting a prison break. . .

 

Who knew that the hardest part of surgery would be . . . the recovery?

Seriously? This is the part I was looking forward to enjoying! Seems I seriously underestimated my ability to relax, have fun, and just be.

After taking away the cookies from my inner-toddler yesterday, I had to listen to why she was still having a total temper-tantrum. Turns out I was ignoring her need for attention and fun.

My adult, responsible side had viewed this time off as an opportunity to study for my upcoming exam for coach certification. And if I felt up to it, maybe I would get some work done, too!

So I told my husband, David, to go back to work on the Monday after, and I told my parents not to come. I didn’t stock up on books or movies. “I can read the books I have,” I said. “I can watch the DVD’s in our library,” I said. “I don’t want to distract myself from what I need to be doing,” I said.

My inner two-year-old has had every right to kick-up her heels and throw an absolute fit. And now it makes total sense why she was falling into the cookies. It was the only outlet for fun I was giving her.

Lesson learned. David will be hitting the bookstore for me this morning and I have the TV all set up for pay-per-view so I can watch a movie—or even two! And I have every reason to believe that the responsible side of me will still get in some studying and all my doctor-prescribed walks.

While my situation is a little extreme, I suspect that many of you Fabulous Readers may be feeling the holiday stress, and be unable to find the “you” time to relax, have fun, and just be. You may feel that taking some time for yourself isn’t important.

Making your wellness a priority gives you the energy and stamina to take care of others. Often, our self-sabotaging behavior—like over-eating sweets—can be our inner-selves screaming at us to slow down, be present, and enjoy the life we’re living. It is a reminder that we are more than just this physical body going through the motions. Letting yourself have some fun will actually boost your energy level so you get more done.

And if you truly can’t find the time, how can you shift your attitude so you are having more fun doing what you are doing?

Together we can do it!

Photo by Ian Kahn