One Little Word 2015: ACT

Reason why

Why I chose my word for One Little Word workshop 2015

At first I chose the word Progress, because I wanted to celebrate progress, to be happy with any tiny improvement that I make.

I suffer from perfectionism, therefore must focus on Progress not Perfection. I am so tired of ‘trying’ and not seeing any successes on the scale.

The word progress is important to me because I need to focus on the journey, the continuum of my life, the daily success of getting through another day.

I need to acknowledge my progress as a step in the right direction and celebrate moving forward toward my goals.

I believe that progress begets progress. If I see a bit of success, then it will create the momentum I need to gain more success.

I want to see and build upon success. 

I mulled using this word as my anchor for this year, and ended up seeing the weakness of this word (for me).

I needed a word that would propel me forward, that would light a fire under my rear end and motivate me to do something about it instead of just wishing for it to happen

This is why I chose the word ACT, or rather, why it chose me.

ACTION will get me the Progress my heart desires.

In 2015 I need to ACT upon my goals, I need to move forward.

Each and everyday, I need to strive for consistency in my behaviours.

I need to act instead of wish or talk or write down

Actions speak louder than words.

I think to myself so much “why can’t I do it?” what am I doing wrong?

The answer is easy: I’m not DOING IT

I need to walk the walk

I want to have the integrity that will end in progress and success.

If I Do the things I say I am going to do then I will reap the rewards.

If I ACT I will see progress

I need to show up every day and just do it.

I know what I have to do, I just need to consistently go through the motions.

Act is the process of doing.

No excuses, I just need to ACT daily.

Be a little bit better than yesterday

This is why the word ACT chose me.

Consistency is the key to progress

aka "Mowing the Lawn with your house on fire"

What to focus on

Let’s review where you should be putting your energy and attention:

Eat slowly, to 80% full, consistently.

Learn and follow your body cues, consistently.

Eat good quality food, consistently.

Be active regularly.

Do the right things, consistently.

In other words:

• Are you eating slowly and thoughtfully, making the best food choices possible, as often as possible?

• Are you eating to a true 80% full? Or just kinda sorta, sometimes?

• Are you eating real food instead of “diet foods” or other fake foods?

• Are you doing your workouts as scheduled? Are you putting in a good effort?

• Are you checking off your habits every day, and sticking to the previous habits?

• Are you sleeping and recovering enough? Do you have a good sleep routine (and are you using your relaxation techniques)?

• How consistent are you with your nutrition? (Check your food journals, or try another few days of food journaling, if you want to be sure. Don’t just rely on your memory.)

• Are little snacks and “extras” sneaking in? Are you “forgetting” about your daily Frappucino, muffin, or beers? Are you nibbling off others’ plates after dinner?

• Are your expectations appropriate? Are you trying to do too much too soon… or do you have a clear understanding of what realistic, long-term body transformation involves?

• Are you focused on taking ACTION, right now, today? Or are you “wondering and worrying”?

Assignment

What are the actions and behaviors that matter most for YOU?

• I really felt great when I was walking at lunch - I need to commit to doing this again. This got me consistently getting my 10,000+ steps in per day
• Regularly doing my PN scheduled work outs -
• Eating Slowly to 80% full

What can you do today to make sure you do those things?

• Tonight I will go to the gym,
• since i missed my walk at lunch today, I will do cardio tonight at the gym to get my 10,000+ steps in.
• I ate slow(er) at lunch today
• I will make an effort to eat slowly to 80% full for the rest of today
• I think this is what I need to focus on again.
• the first 3 habits and getting my workout in.
• I did it before and it wasnt hard. I need to do this again.
• I will start right now.
• eating slowly to only 80% full

Supplements Are Supplements

Supplements are supplemental

Supplements can't salvage a poor diet or inactivity. 
Work on improving your food choices, basic habits, and consistency before considering any additional supplements.
Again, supplements are supplements: an addition to a good foundation, not a substitute for good nutrition, nor a magic bullet.




For now, let’s keep a laser focus on what really matters:

• Do your workouts. Consistently.

• Read your lessons. Consistently.

• Do your habits. Consistently.

• Ask for help if needed. Immediately.

That’s how our PN Coaching finalists succeeded… and it’s how you’ll succeed too.

Seriously, that is all

Just be a little bit better every day. And do that consistently.

Today in PN coaching...

Today, we just want to give you two simple reminders.

You can't out-train a poor diet. 

Consistency beats compensation.

 
OK... so THIS is the message I needed to hear.

I have to concentrate on getting my PN coaching eating habits better vs my exercise. I know that exercise is important, and I also know that I LOVE how exercise and moving my body makes me feel. I want to exercise more... but
I need to make sure that I am learning the eating habits, and that I am taking the time to eat slowly and prepare healthy meals. (protein, veggies and smart carbs)
Instead of shoveling 'frankenfood' down my throat so I can do my workout.
If I have to miss my workout, then so be it...

This is what happened last night,

although instead of missing my workout, I should have just gone and done my interval training for 20 minutes. On a side note, I did get my lunchtime 3.5 K walk in... better than pre-PN!!! and that is what matters

I guess this is one to add to the Me Manual.

rereading old posts.

I just read a few of my past posts, specifically the one about 'false hope syndrome' (from November 2013). I have to say this is something that really stuck with me, the concept of forgiveness and forgiving myself for slip ups and not beating myself up for eating something that might not be 100% healthy. I spent several months thinking about this and practicing this ... and now I dont even think this way anymore. I think that post, and reading a lot about the subject, and really practicing forgiveness and moving forward helped. I no longer beat myself up for my imperfections. This has made me much happier. If nothing else my feelings toward myself have improved. I no longer think constantly that I am a failure and that I am weak.

This is a good thing.

what is progress?

What is "progress"?

If you’re going somewhere, how will you know when you get there? And how will you know that you’re on your way in the first place?
While it’s pretty difficult to get anywhere specific without some semblance of a map, a lot of us never even see the road signs and mile markers that line our journey.


It’s hard to see “progress” in daily life because you see yourself every day.
That said, you can easily measure other types of progress that will let you know you’re getting closer to your goal of being fit and healthy:

• Can you lift 10 pounds more today than you could last month?
• Can you run 5 minutes longer than you could last week?
• Have you been virus-free this year — after getting 6 colds last year?
• Has your LDL (“bad”) cholesterol gone down from your last blood test?

While these are “hard facts”, other types of progress are intangible. And some can really surprise you.

Track what's important to YOU

PN Coaching is YOUR journey. So track what's important and meaningful to YOU.
Ask yourself:

• What will tell me that I am getting better at doing what I want to do?

• How do I know I'm on track to my Destination Postcard?

• If I get what I want, how will I know?

Look for progress everywhere

You never know where progress may lurk. Keep an open mind, and hunt for it.
You'll find that it's easier to let yourself go slowly if you can find small signs of everyday progress.
Today, see if you can notice and name what's different since you started PN Coaching.

Assignment

List three results that will indicate you are getting closer to your goal.

 1. Farting less / Less bloated
2. feeling like being more intimate with my husband / being more intimate with my husband
3. Doing More and analyzing less, in other words, Acting and Doing instead of wishing. If I can see that I am doing things each and every day toward my goal... I will be succeeding
4. Wedding rings fitting


What other forms of progress have you already noticed in the last month
I already feel successful, especially in the making progress toward my goals... I feel like I am acting and doing things that are directly going to make a dent in my weight.
Exercising more, moving more, getting more fresh air. Hitting my daily goals and targets.

So far my favourite habit is definitely the action habit.
I am very consistent now about getting outside everyday for a walk. This i am happy about, and hope to keep up

the slow eating habit, is also really cool... I just need to keep it up and remember to do it consistently

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."

tracking progress

So in PN we track progress of specific things like weight and measurements... but I can also track whatever I want

I am also wanting to track my Blood Pressure (BP)
I will add this to my tracking page.