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."

Mindful eating

This week was all about being mindful of what and how we eat. This is VERY difficult. I need to continue practicing this.

EAT SLOWLY

slow eating turtle

Wow, last night (and all my meals yesterday) I really slowed it down.

Habit #2 = Eat slowly

I am doing this, it is really hard, when you are used to shoveling it in, as I have done for the past 20 years.  Last night at dinner, my husband had already almost finished his meal, when he realized that I wasn't also gobbling up my food. He then started to slow it down and dinner lasted 20 minutes! I probably could have made it last longer, but It was bed time :) I think he is going to try this habit with me. I also want to have Bridget try it as well... it will be good for all of us.

Stick to the program. Be consistent, patient, and persistent. Keep showing up. Day after day. One step at a time.

today:
1 = do workout
2 = do habit
3 = do lesson

easy

Slow down

This week started a new habit, the habit of "Eat Slowly".

The main idea is to slow down your eating, and be present and aware of your eating and how the food tastes and how your body feels.

This is HARD.
 From the PN Site:


1. Eating slowly is one of the two most important habits in this entire program.
2. No matter what else comes at you in PN Coaching, you can always go back to simply eating slowly.
3. Eating slowly and mindfully is more important than:

• what you eat
• when you eat
• where you eat
• who you eat with
• getting anything else "perfect"

To lose weight, try an Opposite Day: Eat slowly and deliberately without distractions.

OK, lets Git 'er dun!!!
Note: I did it yesterday, and yes it was hard, but I can do this... I just have to remember to do it ;)

I have put post it notes all over my cubicle. Now I have to do the same at home :)

Summary of information that is super relevant to me (so far):

• Progress, not perfection: you don't have to be perfect, just try and do better than yesterday.
• Taking a small action today, and every day, consistently, will add up to big results.
• If you fall into the hole, get out immediately
• ACTION is more important than information
• My "Why": To be Successful
• Make slow eating your "anchor" 

slow eating strategies

What's your strategy for eating slowly today?
My strategy for eating slowly includes:

chewing my food, and ensuring all little bits and pieces are no longer in my mouth before I eat the next bite,
e.g. all bran bar, break into small pieces (x8) chew and get all crumbs out of teeth etc... prior to taking next bite

Put down food, or fork between each bite. Do not pick up food or fork until all the food in your mouth is finished.

Week in review

How can I plan and prepare for my week ahead to give myself the best chance of succeeding with my lessons, habits, and workouts?

In other words, take a few minutes today to think about how you can act proactively this week.

It is a short week this week, since Monday is a holiday.

1. Lessons:
- I can go  back and complete the lessons I missed, due to the weekend.
- I can complete my lessons as they come in,
- Tonight (Tuesday) I can get my photos done and posted.

2. Habits:
- I can continue to complete my habit from last week, get outside for a walk.
MORE SPECIFICALLY - when at work, get away from my desk and get outside and move.

- new habit - Eat slowly.
Create 'reminder' popups on phone, in outlook, post it notes - Eat Slowly
Be mindful of how each bite tastes. actually smell and taste food, be aware of eating and chewing.
put food down, fork down, spoon down between each bite
take sip of water between each bite.

3. Workouts:

I can pre-plan all my workouts and ensure I am getting the correct number and types of workouts.

Week of Aug 4th - Aug 10th

Day	PN Original	Altered
Monday	WO 1	Active Recovery
Tuesday	Active Recovery	WO 1
Wednesday	WO 2	PT with Tracey
Thursday	Active Recovery	PT with Tracey
Friday	WO 1	Active Recovery
Saturday	Intervals x2 (practice)	Intervals x2 (practice)
Sunday	REST	Helping Alex Move

The rest of this week should be pretty normal: wakeup, make lunch, drive to work, work, drive home, pick up B, evening activities, sleep, repeat.

Dealing with life as it happens

Yesterday we learned that you don’t have to be perfect to have an amazing transformation with PN Coaching — you simply have to do a little better than the day before. 

Taking a small action today, and every day, consistently, will add up to big results.

This is pretty powerful stuff, no?

I have to remember if I do slip up, miss a workout, miss my habit etc... I can start again at any time, right now, I dont have to wait till monday. I just start :

PN Mantra:

START WHEREVER YOU ARE.

USE WHATEVER YOU HAVE.

DO WHATEVER YOU CAN.

______________________________________________________________

So here is today's assignment

You know your own habits, tendencies, and patterns. What might challenge you today or this weekend?

I think my biggest challenge will be trying to move the workouts around to fit my schedule. 

This is challenging for a couple of reasons, It means I am not fully following the PN schedule of workouts, active recovery and rest days... BUT I will still be able to be very active, especially at the cottage. This presents several challenges and several opportunities to do things differently and mix it up. The cottage is where I can run down to the lake to go swimming, and climb the hill to get back to the cottage, I can walk to the beach (5K), I can do the park workout, I can pack my foam roller... all is good.

I dont have my gym with me at the cottage. 

But I can print out one of the 'park' workouts (lunges, squats, pushups) and do that instead
Also I can do intervals up the hill...
so even though I might not be able to do my prescribed workout, I can do something
like swim across the lake, go for a hike, walk to the beach

Also, i will be in the car today for 5 hours and then again on Monday for 5 hours...

Also, I wont be able to submit my before and after shots, or my measurements until next week.
I want to do my photos this evening when I get home, so I will have them done.

What small action could you do today in order to manage that challenge?

I can do my farther walk (3k) at lunch today, to get my activity checked off... in lieu of my strength training workout

then on saturday, when I am supposed to be Active recovery... I can go for a 5 K walk to the beach AND do the 'park workout' where I do walking lunges, squats, pushups etc... to replace the workout that I missed on Friday. 

And then on sunday when i am supposed to have a rest day, instead do the active recovery, then on Monday have my rest day.

next week I am seeing Tracey on Wednesday and Thursday.