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

Most Wanted

At the end of PN Coaching: What do you want...

...to be doing?

...to feel?

...to happen?

...to have learned?

...to experience?

Etc.
Today, you’ll decide what your “most wanted” is. Where your priorities lie.

Tell us about your deal-making. (Whatever your answers here, we’re cool with them. We just want to know where you’re at.)

Out of all the things you want to change or do, what’s most important to you right now?

The most important thing I want to change right now is my weight.

I want to lose weight. (revision: I want to be making progress toward my 145lb goal, if this takes 1 year, 2 years or longer.) 

New Goal :  I want to be making progress on my weight loss goals.

In order to say “yes” to healthy choices, what are you prepared to say “no” to?

To say yes to working out, I need to Get off my butt and do it. I need to schedule the time to do my work outs, perhaps look at my week on Sunday and plan where and when I will be able to get my workout in (e.g. if I have to switch up my active recovery or interval training with a weight training session etc...)
making sure I get the correct # of sessions in.

In addition, I have already started, with my 5 minute habit (getting out for a walk at lunch), this is getting me closer to hitting my daily 10,000 step goal. I have been doing in on most days since PN started. i would like to say yes to continuing to get out at lunch and saying No to staying inside on the computer throughout my lunch.

I also think that I can start saying no to Bagels for Breakfast.
I can start eating oatmeal or eggs made at home, or other home made breakfast
for example:
plan out 3x easy breakfasts and prepare them ahead of time. or at least 'think' ahead about what it is I will have

Also, I can exchange my extra large coffee 2 milk 1 sweetener with a medium coffee 2 milk 1 sugar
and say no to my XL coffee

I can say yes to making my lunch every day for work, and only going out every 2 weeks or more with the 'gang'.

I can say no to eating fast food with Bridget, instead letting only her get something, and me waiting till I get home. Or a better choice, no one gets fast food - or opt for subway/pita pit instead

I am prepared to eat more salads at home, and try not to eat too much bread. I will also say no to granola bars and cookies/crackers.

- yes to salads and shakes

I am also saying YES to PN coaching, trusting in their habits.
Saying No to doing my own thing or not doing anything at all.

Keepin’ it real: What are you not prepared to give up or lose right now?

I am not prepared to keep a food diary. I just don't want to do it. and i love that I dont have to on this plan!!!

I want to make sure that we are still able to go out for saturday or sunday night dinner at a restaurant weekly.

and I want to be able to enjoy my main course, and not chose the meal that I 'perceive' to be be the healthiest, unless that is what I want!
e.g if I want to get a burger, I can... maybe have them with a side salad instead of fries... but I dont have to give up the burger

i will give up getting an appetizer and/or a desert with my dinner and I will also give up getting a beer or a pop and opt for water

lets start at the very begining...

What's your nutritional age?

I am a Level 1 nutritional age.

Level 1s should get good at doing the basics regularly and consistently.

Focus on the big picture and essential behaviors, rather than small details.

Why do you believe this age best describes your level of nutrition?

I want to learn the basics and get them 'right' so I can maintain my weight long term. So I need the plan to be easy to follow.

So far, I do not do many of the things I know to be good nutrition consistently.

I do drink my 2+ liters of water per day!!! so I have one thing right!

I try to get fruits and veggies into my day, everyday and I try to eat lean protein with every meal...
These things I do not do consistently, but I *hope* with practice to get better at this.

I need to learn how to do this day in and day out, when it is cold and wet outside and when it is hot and steamy... when I am on vacation or hosting a Christmas dinner etc...
I have to learn to consistently make healthy eating guidelines second nature, and DO IT.

Try the Opposite

What have you tried in the past to lose weight?

I have tried many things in the past ...
1) Weight watchers - on and off since 2001
I have been successful at this program, when I did it... I even lost over 50Lbs and kept it off for 3 years. I think this plan has gotten stale for me, and need something else to light the spark

2) Herbal magic - 2007 - it was a very very difficult plan, since the medications did wonky things to my body, and it took me about 1.5 years to return to normal
also, you know a program is not good when they tell you to stop exercising, since you will lose more weight if you don't exercise... eeek

3)my own way - a little bit of this, a little bit of that
Obviously it doesnt work, since I am not a nutritionist :)

4) paleo - I got all the cook books, tried it for a couple of days - it was too difficult for me to follow.
Also, I fundamentally do not agree with cutting out whole food groups (e.g. grains)

5) Tosca Renos start here diet book - good in theory - again, I did not "do it"

6) Move More Eat Well, scrapbooking project.
I was very successful at this, I did feel amazing after the month of 'doing it', I even lost 5 lbs!
I think in the long run, if I had kept up with it, I would have seen a major success. It too was about making changes and forming habits and "checking" them off :)
too bad I didnt "do it"

How did that work for you in the long term?

I never stick with it
in the long term I give up, I find excuses, the programs are too difficult to follow
I lose motivation

What might be the opposite of what you've tried in the past?

Stick with it and DO IT

Actually "doing it"

Doing it can get hard, if it is too complicated or you lose motivation

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