Meet a Member - Melissa T, Week 24

Week 24

July 21, 2014

Thoughts for the Week…

In Train Your Brain this week, Marty discussed the third monster emotion that can cause disaster in weight loss. The “S” word…STRESS! Stress has an upper limit that is unique to each person; therefore we each deal differently with it. For many of us, stress is a feeling that often leads to food. It’s one of those negative emotions that we try to avoid by giving ourselves a little bit of pleasure through food. However, when we allow ourselves to do that, it creates a whole other spiral of negative emotions that follow. Life is stressful and we will all be stressed at some point, so we must prepare for those situations. So the next time you feel “stressed”, ask yourself what is it really that you are feeling. Are you overwhelmed? Are you discouraged? Negative emotions are nature’s way of letting us know that there’s a problem to fix. When we become better problem solvers, our negative emotions will diminish…including stress! #bigsighofrelief 

WOD (Workout of the Day)

• School workouts will resume once school is back in session…which is only 2 weeks away. Summer goes way too fast!
• Ponder this…

Last week I talked about adopting a mantra. A word or phrase that you can repeat to yourself that expresses your basic beliefs. One of my favorite sayings that I heard Marty say one of the first times I worked out at the gym is, “You can’t relax your rules.” This past week I relaxed my healthy eating rules too much and ended the week with another gain. Two point two pounds up. I wasn’t happy about it, but I’m owning the fact that I allowed myself to relax my rules and that I just CAN’T do that and still see the results I’ve had for the past 5 months. Now I’m moving on…I’ve got the tools to get back to having a 5 star (or more) week. One tool to help me is using that mantra…I cannot relax my rules…I’ve got this!

Meet a Member - Melissa T, Week 23

Week 23

July 15, 2014

Thoughts for the Week…

• I had a stellar week…6 star days, one smiley face and 5 workouts. All that and I GAINED weight! What? I am up 0.4 pounds. I know it’s not because I should’ve done something different or not because I ate ____ when I know I shouldn’t have. I legitimately had a stellar week…that being said, I just have to accept it and move on.

 WOD (Workout of the Day)

• School workouts will resume once school is back in session…which is only 3 weeks away. Summer goes way too fast! 

Ponder this…

• In Train Your Brain this week, Marty continued the discussion on how our negative emotions can get a hold of us and we jump ship. In the beginning our motivation and confidence are high and we are ready to tackle this. But then it becomes REAL WORK and we have to put in a lot of effort to stick to our plans. This is most often when those sneaky sabotaging thoughts of doubt and self-pity start to take over and we jump ship. To keep this from happening we must break free from our old patterns of thinking. At some point it IS going to be hard; we need to build our skills and tools up to change that old thinking. One skill to practice to help change old thinking patterns is “Never Give Up”! We can’t give up like we always have in the past. We must work through the tough parts. Another skill is to adopt a mantra. A word or phrase that you can repeat that expresses your own basic beliefs. “I can do what I need to do”. “This is where my energy needs to be”. “Everything worthwhile in life takes effort and sacrifice”. Create a mantra that fits you. One last skill to practice is “Oh Well”. If something goes wrong just accept it and move on. Gaining weight this week…oh well. I know I did what I should have during that previous week. I gained…Oh Well!

Meet a Member - Melissa T, Week 22

Week 22

July 8, 2014

Thoughts for the Week…

 

• As requested, an updated “During” pic. So here’s my first week pic compared to my week 22 pic…exactly 5 months apart. What do you think?
   
• Weighing in on Tuesday nights can sometimes be nerve racking because I always wonder if my sad faces will set me back a little. I ended up with 4 stars, a smiley face and 2 sad faces. Overall, I had more good days than bad, which in turn gave me a 4-pound loss! That’s the most I’ve lost in a week in a LONG time! I keep waiting for that day when I’ve gained. So far in exactly 5 months I’ve lost every single week.

 

• I signed up with Square One for another year! I’m so excited to have been able to do this. I want to give a shout out to a few people who not only have been there for moral support, but also have given a little (completely unexpected) monetary support: my mom, Kevin Banzhaf, Virgil Banzhaf, Sherri Braaten Bonnett, Kathy Benson and Becky Trosper. I can’t thank you all enough!

 

• I also want to thank everyone that reads my blog. Your supportive comments truly are appreciated! They make my heart smile!

 

WOD (Workout of the Day)

• School workouts will resume once school is back in session…which is only 4 weeks away. Summer goes way too fast!
   
   

Ponder this…

• In Train Your Brain this week, Marty discussed emotional eating. As emotional eaters, when we feel, we eat. You’re bored…you eat. You’re annoyed…you eat. You’re overwhelmed…you eat. You get home from work to relax…you eat. Food can be a distracter and give us a boost of pleasure. However, emotional eating compounds our problems of overeating. How do we solve the emotional eating problem? First of all label your feeling. “I’m annoyed, NOT hungry”. “I’m bored, NOT hungry”. Secondly, remember that it is NOT okay to stray from your plan. It may also help to visualize yourself emotionally eating and then think about how long that pleasure will really last. Lastly, remind yourself of why you are on a plan. So today (and everyday), don’t let yourself stand in your own way of your goals!