What are your intentions?

  • Creating a clear intention is part of developing a picture of success that represents your destination and changes your focus from victimization to accountability.
  • Being accountable has nothing to do with perfection.
  • In order to become indispensable you must change your mind-set. Changing your mind-set is a three step process:
  1. State your intentions and set your ultimate goals –Declaring your intention clearly is the foundation for maintaining a positive focus and not acting like a victim.
  2. Picture what success looks like to you  – Your picture of success should describe the attitudes, behaviors, and actions you will be displaying once you are working towards your intention.
  3. Test your picture of success – If your picture of success is not a stretch goal you will not make much improvement.

My Picture of Success for Health

My intention is to live a healthy life at a healthy weight. I eat foods that are both tasty and good for me. I do not shame myself for indulging occasionally. I exercise consistently. I am able to run three miles without stopping and engage in strength training.

My Picture of Success for Marriage

My intention is to be a supportive, non-judgmental, physically desirable wife. I do not berate or belittle my husband. I discuss matters in a calm voice and I am respectful in my delivery. I accept my husband for who he is and I do not try to control him or force him into taking on my opinions. I follow my intention of living a healthy life and my body displays the results of my choices.

I’m still working on my professional intentions.

What are your intentions?

Weigh-In #5 Why tracking matters

It’s Monday! You know what that means? It’s weigh in day. Some people dread weigh in day, I know I used to fear the scale. However, since I no longer attend the Nazi boot camp, I’m cool with the scale. It only reflects a number at a point in time. It does not define the quality of my character not does it define my happiness.

I’ve digressed, just that quickly. Back to the title of this post; tracking matters. Tracking matters because it gives you a record of where you’ve been and it also can offer a look into where you are going. After I weighed myself this morning, I thought 5 weeks and no progress has been made. Well when I looked at my weight tracker, it occurred to me that no progress is not exactly true. Sure I’m the same weight today as I was 5 weeks ago when I came back to WW, but I’ve lost 1lb for the last two weeks straight. That’s big to me. It’s big because I’ve lost that weight just by counting and tracking my points. I’ve not worked out at all because I was recovering my marathon experience. (Not true for last week…I was just too lazy…but the first week was valid recovery)

I’ve decided that a 1lb per week loss is good for me. More will be great, but 1lb is better than 0lb.

Do you track what you eat? Why have you (or have not) found it useful? What are your weight loss expectations?

Check all the boxes for success.

 

 

 

 

In four weeks, I’ve gained 0.8 pounds. Something is off point. I’m not following the plan as it was designed. Not all points are created equal and every bite needs to be tracked. My challenge for this week is to follow the healthy guidelines. This week (minus today) I will do the following each day:

  1. Eat at least 5 servings of fruits and vegetables
  2. Eat at least 2 servings of lean protein
  3. East at least 2 servings of milk
  4. Eat whole grains
  5. Consume at least 6 8-ounce servings of water
  6. Consume up to 2 servings of healthy oils
  7. Take a multi vitamin
  8. Exercise for at least 30 minutes
  9. Limit my sodium, sugar, and alcohol intake

According to weight watchers, if I check all of these boxes I will be success in reaching my goals. Let’s see it they’re right.

Have you ever followed weight watchers? What is your key to successful weight loss?

Capital City Half Marathon

I did it! On Saturday May 5thI completed by third ½ marathon. I’m pleased with myself, but I am so proud of my little sister. She ran circles around me! But I guess that’s what happens when you actually complete your training program. I’ll have to keep that in mind for our next run.

We arrived in Columbus on Friday in time to pick up our packets and attend the reception hosted by Black Girls Run! The day did not actually go as planned, but it turned out just fine. From our hotel, we had to walk to the location to pick up our packets. The walk wasn’t much more than ½ a mile, but as we were walking doubt began to set in my mind. Although no one else seemed to notice, there was a slight incline up the road to the pickup location. I was thinking how I had hardly trained to run on flat terrain and I damn sure was not prepared to take on any inclines, no matter how slight. I expressed my concerns and my travel mates laughed at me. How was I ever going to get through the next day and 13.1 miles? On a side note, my 10 year old niece complained the entire walk about her need for an umbrella. The day was overcast, rain was eminent and her biggest concern was her freshly flat ironed hair.

Anyway, we finally reach the packet pickup location. Only to find out that my packet was not there. What the hell!?! As it turned out, a member of the Cleveland BGR group picked up everyone’s packets. This of course was a really nice gesture, but since I did not know about the group plan, I was pissed! But I was able to get another race bib, so it turned out fine. No big deal.

Fast forwarded to bedtime. I had an awful time sleeping. I kept picturing race day and in my vision I quit the race. Race day got started in a bit of a panic. Even though I had pigged out the night before on a giant plate of pasta I was desperately in need of some food. My sister and I set out to find something to sustain us during the race. The hotel restaurant was super slow and they had $4.00 bagels. I know right…highway robbery! The Starbucks on the main level of the hotel was not open. The bakery in the hotel atrium…closed. What were we going to do? We needed food! The night before we’d noticed a CVS pharmacy so we set out to see if they were open. I figured they’d be closed since they were located on the race route, but the nights were on so we started walking. Luckily before we got too far we happened upon a coffee shop that was normally closed on Saturday’s but had opened for race day. Smart people! Because my little sister has been bitten by the running bug, she had read up on the subject and knew that we should add a little peanut butter to our bagels. So now with food in hand we headed for the corral. The last one of course, we’re slow runners.

The excitement was mounting as more and more people began to gather. I was pumped, but still worried that I would crash and burn. My sister was nervous, this was her first race and while she had trained, she had not yet run with 13,000 others at the same time. There were all kinds of runners, young, old, fat, skinny, black, white, men, women; and we were all excited and anxious awaiting the start of the race. Finally, the shot rang out, and we were off.

Did I mention that the Capital City ½ Marathon also included a ¼ Marathon? I had never heard of a ¼ Marathon, but I was grateful for option. Remember how I had not trained? And remember how I saw myself quitting? Well what I actually saw was me punking out and taking the path of the ¼ marathon. That was respectable right? 6.55 miles is nothing to sneeze at. The ¼ marathon split was at mile 3 so I had some time to make a decision.

Back to the run, we’re off and running. We’re running and just like I discovered on the day before the route was not exactly flat. I was having a hard time and we were not even at mile 2 yet. There was no way, I was going to finish this race. I was panting and sweating, it was awful! What the hell had I gotten myself into? Why hadn’t I trained? Of course, when you’re on the race course, it’s a bit too late to be asking these questions. So I left going and going and going; albeit slowly, but I was going now the less. Before the race I told me sister, not to worry about keeping up with me. If the time came for her to leave me, she should do so. That time came around mile 2. She was gone! And I was struggling.

As I approached mile 3 and the ¼ marathon split off I became nervous. What was I going to do? Give up? Or keep going? Straight ahead or take the turn? Decisions, decisions, decisions. I had told all these folks that I was running the ½ marathon. What was I going to say on Monday? I quit? No way in hell. I’m no quitter! So I keep going! I passed the turn off and set my mind to finish the ½ marathon. Even if it took the entire 4 hours allotted for the race, I was determined to finish.

The course was brutal. The scenery was bland and the crowds were non-existent. The course was dangerous. I had never been in a race where I was running along the side of moving cars. There were even points along the route were runners had to stop to allow cars to pass. Not good. But what could I do? Suck it up and move on. So I kept going.

It was not until mile 6 that I truly felt I was going to be able to complete the race. Some would say that I got my second wind, but based on my performance I was sure it was just my first wind finally kicking in. Anyway I kept running/walking, running/walking, and running/walking. Around mile 12 I saw a familiar sight, it was my sister. How had I managed to catch up with her? I called out her name and it dawned on me that she wouldn’t hear me, she had on headphones. So I mustered up all the strength I had to run faster so I could catch up to her. She was surprised to see me. Since she had not seen be in 10 mile (150 minutes) she thought I had taken the loser turn off at mile 3.

I was very happy to have found her. The goal was to run the race tighter and while we ran at our own pace I was elated to be able to cross the finish line together. We did it!