What's it gonna take?

Today's PN lesson was listening to several clips from JB (CEO of PN). I must go back and re listen to these often. download them and put them on my phone, so I can listen anytime I need to.

Think about what it takes to get and stay lean, and to create your new identity.Important 'Truths' that I need to learn and apply.

MOST IMPORTANT TRUTH: It will be hard work, it wont be easy, but it will be worth it.

1. One of the most important parts of getting and staying lean is achieving the right exercise and food balance.

2. Ever been on a road trip? Well, getting lean is a lot like that. You have to be single-minded, undistracted, might be hungry, might not sleep well, might have to work hard to stay focused and get there. But that’s the trade-off for an awesome destination.

3. Getting lean and staying lean are two very different things.

4. What’s holding you back — and how can you overcome it?
How often, you only need to change one or two things — not everything at once
How easy change can be if you just find and eliminate the right limiting factor for you
How most limiting factors come back to identity — who you define yourself as
How can you “be” the “fit exercise person”?

5. Some people believe that all it takes is that initial push — all they have to do is diet once, then they can go back to their old habits. But while anyone can get lean, very few people can actually stay lean.

6. “I don’t have time to exercise or eat well.” Sound familiar?
How making “fit person” your identity magically creates time
Why you should keep a time journal
Common time wasters and inefficiencies
How to streamline your life and make healthy living happen
Why it’s OK if things aren’t always easy

7. Many folks worry about making mistakes or getting behind in PN Coaching. But unless you have an accident where you lose your mouth, you’re in PN Coaching for good.

We’ve designed PN Coaching so that you can make things up
Aside from driving your car into a tree, there are almost no decisions in life that are irreversible
PN Coaching is a slow and steady lifelong journey, not a “weight loss sprint”
It’s never going to be the “right time”… but that’s OK
You can stop and smell the roses, have fun — and still meet your goals

Outcomes vs. Behaviours

what you do right now — and in the near future — contributes to the outcome you seek.
Ask myself how confident am I that I can do what I am asking myself to do?
Can I see myself doing this next week, next month, next year?
Growth zone - is area just outside of comfort zone... make sure what I am asking myself to do is achievable and that I will actually do it.


Today's exercise was to draw 4 circles, and write what I will DO to get to the outcome 

My outcome = To be successful at PN coaching, to be at or working towards 145 Lbs

This month I will = Practice the PN Habits and WO as prescribed, consistently. I will keep "showing up" and doing the habits and lessons, even if I fall off the wagon for a day or two.
This week I will = Eat slowly, walk outside at lunch, get my WOs in on Monday, Tuesday and Wednesday.
Today I will = Eat Slowly, Walk outside at Lunch, Do my PN measurements (from Saturday), Do workout #2 (x2) at 7:30pm. If I have time i will also do the Raisin Experiment?


from the PN site:

"notice that:

• behavior goals are things you do consistently and regularly;

• behavior goals are small, manageable tasks that are within your control; and

• behavior goals are often things that you can do right now, today or in the near future. (5 Minute Action anyone?)

Again: You can’t control the outcome.
But you can control the behaviors that, when done consistently, will move you in the right direction."

Running from the Bear

So this, was the picture on today's Lesson

 

after I finished laughing my head off, I actually listened to the message from the lesson... it was about perfectionism...

You don't need to be "perfect". Shoot for "pretty good" instead.

When you’re running from a bear, you don't have to run the fastest. All you have to do is run a little bit faster than the slowest person.

These are the questions that I had to answer:

 

Think about what's different since you started PN Coaching.

What is one small achievement you've had so far? (Even if it's "I didn't fall down in the gym today"... hey, it counts!)

What is different?
I already feel successful
I have killed my 5 minute habit, getting outside for a short walk, every single day... even if it is only for 5 minutes (most days are longer)

this is helping me meet my 10,000 steps per day goal
I have hit over 10,000 steps per day for the past 8 days out of 10... that is amazing!
I have also consistently done the PN prescribed workout, or switched the active rest day for a weight training session or vice versa
this makes me feel like a rock star

But, a discussion on the forums really got me thinking harder and harder about this lesson... and I posted this piece about what I really 'got' from this lesson... watch out, it is DEEP

___________________________________________

I too really 'heard' this message speak to me. I am a long suffering perfectionist. I already see myself 'needing' green check marks... and I know there will come a day that I don't get my green checkmark... eeek.

I think if I really learn this lesson this year, PN coaching will have been worth it for me :) I need to learn this lesson.

years ago I was considered the 'black sheep' of my family, the child who 'might' not graduate from high school, let alone university... I heard that lesson loud and clear for the first 22 years of my life. In my parent's defense, I really didn't DO anything to help myself during that time :) I was a slacker who barely scrapped by and never applied myself and never made the best choices.

But something happened around 22 years of age that changed my mind... I took a course at university that I actually LIKED, and I did my assignments and went to class... and low and behold I got an A in the class... thus began the next 20 years of me trying to 'Prove' to myself and to my family that I was smart, I was hardworking and I was capable.
I know that my parents are proud of me and most people I meet today would never suspect, or probably even believe that I was less than awesome at everything I do (now)... I think deep inside I will never meet this standard of a person I hold myself to being now (aka super woman with a PHD in every subject).

I think my need to be perfect stems from not wanting to be a failure, and that if I don't do it all PERFECTLY... I will disappoint myself, thus never actually doing it, to avoid failure.

I need to put this on my top 3 list of things to address this year :)
I may have to go back and revise yesterday's lesson and change my goal from a specific weight loss goal (reach 145lbs) to making progress toward my weight loss goal. Maybe I have to force myself not to get 100% green check marks, so I force myself to accept less than perfect ;) (wow)

I have to accept that my journey to 145 lbs might take 2 years or 3 years. The point is... that I am working toward the goal, making daily progress.

pretty profound stuff... and we are only in week 2... I cant wait to see what epiphanies I have over the course of the next few months