Motivational Coaching

A few weeks ago, a loved one said to me, "Becky, I need you to be my long-distance motivational coach. I'm at the heaviest weight I've ever been. I need help getting it off." My response was that I was also struggling to get some weight off that I'd gained recently, I wasn't sure I could help motivate. Of course, this was while family was gathered for my grandpa's funeral weekend, and we were chatting over snack foods at my grandma's house... January was a rough month, y'all.

But it's February now, and I'm turning things around. I've refocused on my goals, gotten over the cold and sinus infection I was dealing with, said goodbye to some unhealthy relationships with people in my life, and gotten some bad dental work fixed so I feel confident in my smile and ability to eat/chew food.

For the last eight days I've had focus, persistence, dedication to my goals. I've exercised according to the plan I made with my trainer (not the one he gave me, but the one WE made together, I've got ownership in it). I've eaten healthier and bipassed sweets and snacks (even on Valentine's day!) because I was keeping my goals in sight. It's not a permanent "no" to those things, just a "not right now".

Friday morning, while thinking about my weekly weigh in coming on Saturday morning, I texted my trainer. I said that no matter what the scale says on Saturday morning, I'm going to continue eating well and exercising, because I like the way I feel physically and mentally. He cheered my positive thinking. And Saturday morning I was rewarded with a healthier feeling in my body, and also a lower number on the scale.

So here's my motivational tips:
1. Talk to your doctor and a certified personal trainer about health goals. Make a plan together.
2. Break down those goals into mileposts that you can celebrate along the way.
3. Stay focused on those goals. Put them into powerful, positive phrases that will motivate you.
4. Check in with how your body feels mentally and physically. Withdrawl from the bad habits will be hard to break, but once you start making good choices a regular habit you'll notice how good your body feels. The goals aren't just numbers, they are powerful, positive feelings about your body.

A Blessing in Disguise

Two years ago, at Christmas time, I started my better health journey. I made a plan with goals, mini-goals, and steps to help get me there. I made that goal last year and have been keeping up with things since then. 

But since earlier this year I've been struggling to find my motivation to keep going. To keep going through the motions of "exercising". I needed a new goal. And so I found one - a 5 k. I've done three 5ks and feel very proud of my accomplishments, but.... I'm struggling again. I need a new goal.

Don't forget to count your blessings this Thanksgiving.
Remember, they could be disguised!

I set a goal of a 10k. I did the training. But there aren't many 10ks available to run; and I'm picky about running outside - I don't do it in the cold. It's too hard to breathe. After completing the 10k training, I decided my next goal would be a half-marathon. Something big.

But speaking of hard to breathe....I've been sick for a month. First walking pneumonia for 3 weeks. No exercise. Rest was the doctor's orders, and a prescription. And then I was better for about a week. I played volleyball late one night. And I even did a half-hearted run on the treadmill twice before getting sick again.

Now I'm sick again, this time with a sinus infection (yuck!), and back to resting - no exercise. 

At first I was really bummed that I couldn't get back to my regular workout routines. I was afraid I would get fat again without exercise. Afraid that I wouldn't be able to control (limit) enough what I ate so I would over-consume calories without burning enough calories. 

And yes, I'll admit, at first I did go up a few pounds on the scale. But the scale also came back down. Without a run. Without a long walk. Without the elliptical machine. I did it by controlling (balancing) what I ate, with the light activity that I had the energy for (work and dancing twice a week). 

I didn't realize it until just the other morning what a blessing my sicknesses were in disguise. I learned that I could maintain a healthy weight without living at the gym, without relying on exercise calories burned to allow me to eat more. I could do it. I did it. I'm going to keep doing it. 

Because I'm amazing!

Determination for Life

Wow! I stumbled across someone else's inspirational journey via a Facebook link today. While I don't completely support some of his methods for weight loss (and FYI- neither he nor I are medical professionals, always consult your doctor for weight loss advice), his story is inspirational and he does have some good points.

Here's an excerpt of something he said that I felt grateful for.
"Determination for life: hopefully all this helps motivating you. No matter how impossible it feels...just know that you can do it! Trust me: I used to think that I was "big boned" or it was "God's plan" for me to be big. That's a blatant lie. Your identity should be found in living a disciplined life (which embodies making Christ like choices that effect every area of your life: mental, physical, spiritual)."

Now, go read the rest of Ben's story here: How Ben of Sidewalk Prophets Shed 120 lbs.

Feeling It Today

Ever have a workout you knew you would feel later? Ever have a workout that surprised you when you felt it later? The latter happened to me today.

As I posted in the blog, yesterday I tried a new way of doing lunges- on a rolled towel to help work my core muscles.I also started doing side leg extensions with a big stretchy band. (You know the kind where you stand and lift you keep your leg straight and lift it to the side? I do those straight out, but I also bring my leg in across the middle of my boday. Today my core muscles feel very much how they usually do after doing abs work (not much different, so I suppose that means I need to do something more/different, but that's a topic for another post); however, my thighs feel different. I think it's a combo of the balancing on the towel for the lunges and the rather new use of the band for the side leg extensions. It doesn't hurt, but it does feel different.

I'm ready for that feeling of "feeling it" to happen more often, especially as I try to push past a plateau that I've been on this month. Like my father last month, this month I am struggling to get past the 200 pound mark. Overall I lost 6.6 pounds last month, but it was a bit of a yo-yo the last couple of weeks. I did hit my goal of getting to 201 by the end of May, and if I'm very diligent, I think I'll make the "under 200 by my birthday" goal. (My birthday is this weekend!)

My boyfriend suggested an hour of intense, crazy dancing every day to push me past. He even demonstrated his suggestion for me- at the bus stop no less- which gave me a good laugh, but not much motivation. I'm thinking more along the lines of adding a Zumba class in to my routine each week. My dance studio where I take salsa lessons offers Zumba almost every day of the week so I really just have to pick a day that works and go try it. (I used to do Zumba in the Curves circuit, so it's not totally new to me, but I also know it will be different from that.) I'm thinking Thursday might be a good day to go try it out. Here's hoping my motivation lasts until then...