Weekly barometer

As you can see by my quiz results, I am feeling pretty FANTASTIC after the first week.


Please describe yourself as honestly as possible. Do you agree or disagree with the following statements? (Go with your instincts. Nobody's judging your answers.)

7 - Strongly agree

6 - Agree

5 - Slightly agree

4 - Neither agree nor disagree

3 - Slightly disagree

2 - Disagree

1 - Strongly disagree

Most of the time…

...I tend to bounce back quickly after hard times, stressful events, and/or major setbacks:

5

...I feel like I am a pretty good problem solver:

6

...I know what I am feeling or sensing:

5

…I feel I have a strong support system and close, rewarding relationships:

5

…I'm the person I want to be:

5

…I lead a purposeful and meaningful life:

6

…I'm engaged and interested in my daily activities:

5

…I feel good about the way my body looks:

3

…my body functions and performs well:

4

…I feel healthy and physically thriving:

3

…I actively contribute to the happiness and well-being of others:

5

…I have a positive outlook on life:

6

…I feel confident in my ability to take charge of my life:

6

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.

Destination Postcard

July 25, 2014 (208.6lbs)
210/208/145 (heaviest recent/current/goal)

Wow, has it seriously been since March, since I touched base... I am a bad little blogger...
it doesn't matter to anyone but me... but honestly, I love looking back at where my head space has been. Very interesting that I have been 'spinning' my wheels (so to speak) for the past 4 years, since I started this blog. Not exactly though, I am happier than I have ever been, so that is something that is pretty awesome to experience :) (and medication free!) I keep saying I don't want to be stuck in the same place (weight wise) this time next year... and low and behold next year rolls around and I am in the same place... well, almost.
My 42nd Birthday is fast approaching, in less than 1 month, and I am in the same place, well... not really, I have made a big commitment and started "Precision Nutrition's LE coaching program".
I started on Monday July 21st and already feel motivated and different than I have in the past.
I am very excited, because I think THIS IS IT. This is the program that will teach me how to ACT how to go after my goals and achieve them!!! if nothing else, this is new and fresh and fun ... which is always a plus for me.

When it comes to change:
=> ACTION is more important than information
=> DOING is more important than knowing

This is what I need to MOVE FORWARD toward my goals. I believe PN coaching will give me this daily push to ACT and DO and be successful.

I am going to try and use this blog to keep track of my headspace assignments.
Each day (or a couple of times a week?) Im not sure of the frequency... the coach (Veronica) gives us an assignment to dig deep into our Why or other psyche type things.
I have done a hell of a lot of work on this over the past few days, luckily I had done most of this work prior to this week (over the last 5 years), figuring out my WHY and my motivation.

I believe I am truly ready to DO THIS!!! SUCCESS

perhaps this will be my new Mantra - SUCCESS

Today's assignment is called "Destination Postcard", I have to figure out where I could be a year from now... what will July 25, 2015 look like?
pretty fun right!!! they also recommend making a vision board, writing myself a letter or putting a pinterest board together etc... I might do one of these.

But first, I want to write it down here.

A year from now, July 25th 2015,
I want to be:
- lighter
- 145lbs
- free from heartburn
- wearing a size 8-10 pant
- blood pressure in the normal range (120/80)
- wearing my wedding bands
- physically in shape - muscle definition and not 'winded walking up 3 flights of stairs)
- living my best life
- a good role model for healthy living to my daughter
- regularly intimate with my husband
- DOING IT - acting instead of wishing and planning/preparing- SUCCESSFUL

I want to do:
- 10x burpees 'easily'

- 1x unassisted pull up
- bend easily
- Adventure race 2015 (?)
- CN Tower stair climb 2015 (?)
- wear a 2x piece swim suit with confidence

I want to feel:
- SUCCESSFUL - at accomplishing my goals by reaching 145 lbs
after which, I will figure out a new goal... e.g. maintain that weight (within 5lbs) for 1 year... repeat...

- Overall, I want to 'Feel' in better health than I am right now - stronger, better stamina

Go and DO IT

the 5 Whys

Answer "why" five times to the following question: Why are you doing PN Coaching? (Remember: Each "why" builds on the previous answer.)

Why are you doing PN coaching?
A: To lose weight
Q1: why do you want to lose weight
A: I want to look better and more attractive
Q2: Why do you want to look more attractive?
A: So I will feel better about myself
Q3: Why do I want to feel better?
A: I want to feel confident that I am being the best me possible, the best role model for Bridget, the best wife to Ben... Feeling better means I have increased confidence in my abilities
Q4: Why do I want to have more confidence?
A: So I can "step it up" at work and at home and socially
Q5: Why do I want to step it up and live my fullest life?
A: So I can feel successful at work (promotion?) so I can have meaningful friendships, so I can feel like I am a good role model to Bridget

Losing weight will make me feel successful at reaching my goals.
I dont want to be a failure, I want to be successful

I want to be a success

Ready, Willing and Able

Right now, how ready are you to change your existing nutrition, health, and fitness habits?
(1 = not ready at all; 10 = completely ready)

I decided about 6 months ago that I did not want to be in the same spot a year from now... "Wishing I was lighter"...
fast forward 6 months to July 2014, and I am the same weight I was 6 months ago, heavier by 3 lbs actually !!!

I would say I am at a 9.5 in the READY to change my existing nutrition, health and fitness habits. I need to and want to lose weight, to see some success to feel like I am moving toward my goals. In six months I want to say that I have changed, that I am no longer where I was a year ago. That I started and are actually on my journey ... not stuck at the starting line.

I am ready to ACT, just tell me what to do and I will do it, to the best of my abilities.

Right now, how willing are you to change your existing nutrition, health, and fitness habits?
(1 = not willing at all; 10 = completely willing)

9.5
I am willing to trust that someone might know more than me. And I am willing to follow instructions and the guidance of the PN coaching staff, who have done this with others and it has worked, so if I follow those same actions, I too will see success.

I am willing to change, because what I am currently doing is not working for me.

I am willing to change my behaviours: nutrition, health and fitness.

Right now, how able are you to change your existing nutrition, health, and fitness habits?
(1 = not able at all; 10 = completely able)

8.5
I believe I am able... and given enough time and effort I will see success.

I am physically able to change - I have no injuries or limitations

I am financially able to change - I have the financial resources available to commit to PN coaching, to a Gym membership, to a Personal Trainer, to purchase nutritious foods, other healthy lifestyle resources such as vitamins and supplements etc...

I need help on the psychological aspect of "ability"
- I may lack some of the knowledge - but Im willing to learn
- I may need help getting out of my own way
- stumbling blocks = "I have no time"
- I dont know how to 'ACT' - I have analysis paralysis... I get caught up in researching a problem and cant seem to "DO IT"
I need help ACTING

If you're noticing any resistance to change right now, what does that resistance look like to you?

These are my go to excuses:
- I have no Time
- I'm too busy
- I have no energy
- I'm starving
- I didn't plan for this
- I 'have' to get this other thing done first
- I haven't spent enough time with my daughter to take time out for 'Me'
-

Other resistance is more subtle... I feel like I have been 'doing' or acting when I have really been researching and planning....
writing out weekly menus and going grocery shopping for healthy food is only PART of the equation... it does not stop here... the next step (which I very often miss) is
MAKING THE FOOD and eating it
I often get caught up in the fact that I feel like I did do the work, and I deserve a reward for doing it... (e.g. now I deserve to go out for dinner at a restaurant) but I only did 1/2 the work, and it wasn't the hardest part, like in the above example:
I plan the menu
I purchase the groceries
but I dont make the recipe or eat the healthy menu I planned.
I reward myself by going out to eat at a restaurant

I need help following through and DOING IT consistently all the time

My owners Manual

Help us get to know you better. Review your toolbox of existing experiences, skills, and knowledge.

What do you already have or do that will help you when starting PN Coaching?

1) I have consistently gone to the gym and worked out with a Personal Trainer (PT) for almost 10 years. Recently I have been training with my PT, Tracey, for 3 years, twice a week. I have formed this habit. AND I ROCK IT

2) I know that I love and crave exercise. I love the endorphin rush of killing it during a work out. I love the feeling of energy and bliss I get after I work out hard. I also know that this feeling lasts for about 2 days after... so getting regular work outs is essential. I know that regular exercise keeps the depression at bay, gives me energy, makes me sleep well and makes me feel FANTASTIC.

3) I know that sleep is very important to me, my cognitive functioning and my energy levels. My sweet spot tends to be 7.5 hours.

4) I am a technology junkie, I have all sorts of fitness gadgets to help make this more fun. E.g A fitbit, that I have been using everyday since November of 2013. A heart rate monitor, that I wear religiously when I work out, then upload my data to the polar website
These are the 2 pieces of equipment I use right now, there have been others in the past, but these I use regularly

5) I have mastered the drinking water habit. I love water, and consume around 2L per day. I have been doing this pretty consistently for about 10 years.

6) I really like NEW things and experiences. And PN coaching is New to me, therefore I will be interested in it, and initially be successful simply because of the newness factor

7) I enjoy making lists and 'Checking things off', I like this about PN coaching :) it satisfies the sticker reward

8) I can be persistent if I see rewards.

9) I am fairly knowledgeable about proper weight lifting form. 10 years of weight training has taught me how to feel if I am targeting the muscles correctly.

10) I LOVE LEARNING, I try and learn new things daily. I am very open to the fact that I do not know everything. In addition, I know that the knowledge that I already have might be outdated, or no longer work under my current circumstances. e.g. I am older, I have different medical conditions etc... what worked before might not work for me now in my life as I know it right now. It is essential to keep learning and adapting and adjusting

11) I have a clear goal
I want to lose weight (lose 65lbs - or I want to weigh 145lbs)

12) I am willing to TRUST PN coaching strategies because I know it works if you do the work. practice the habits

What do you need and want in order to move forward over the next year?

I believe I am missing the critical piece of the puzzle - ACTION.

I need help with learning to ACT, to move me forward toward my goals

I need encouragement, accountability and daily pushes to ACT. especially when I dont want too, when the weather is crappy, when I am tired, when I am 'starving', when I am grumpy, when I am fed up, when I am stressed out.
I need help learning how to 'get back on my horse' - making this a habit.

First day of PN coaching

My comments about today:
Today's 5 minute action = Get outside at lunch and go for a walk
Had a PT session with Tracey - 60 mins at gym - burn phase

Assignment 1:

Pick ONE change you want to make to your health, fitness, and/or nutrition.

Break it down into very, very small pieces. Choose one tiny, easy piece. Something you can do today, in about 5 minutes.

What's your "5-minute action" for today?

I will get outside at lunch today, and go for a walk

 _____________________

(writing this on July 31st 2014... a few days after I started)
So wayyyy back in February I decided to sign myself up for a wait list for Precision Nutrition coaching ... knowing it would begin in July. and then I waited, and waited and waited.
then the day came that I got the email, that if you were on the wait list you could sign up for a guaranteed spot. I hummed and hawed, it is a lot of money. what if I wasnt successful.
I decided that what did I have to lose, worst case scenario I would be in the exact same spot this time next year.
AND because this is what I wanted to avoid on my 42nd birthday (which is in 23 days btw!!!)
Last year on my birthday, aug-22-2013 I posted that I didnt want to be in the same place as I was as last year:

"This means CHANGE your behavior. I don't want to turn 42 (next year same time) and say, "I wish I had made better use of last year".

so, I guess better late than never right? on July 21st, 2014 I started Precision Nutrition's coaching program for Women. I am on Team GIFT with coach Veronica. And so far am loving it.
GIFT stands for whatever I want it to stand for, Coach Veronica suggested
Girls in Fitness Training - I kinda liked that one :)
she also told us to take this PN coaching as a gift to ourselves, I will make this my early birthday present. and give myself the ULTIMATE 43rd birthday of reaching my weight loss goals, or at least be actively working toward reaching it!!!