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Day 2 Crossfit

September 24, 2009 12 comments

crossfit workout 2

Missed Day 1 Crossfit?

WEEEEEEEEW eee! Even more sore today than I was yesterday. I kinda like it though is that wierd? Yesterdays workout was harder than the day before. I’m feeling sore all over today, not sure why because we didn’t do a full body workout. 

I was kinda having a blah day yesterday. I was SUPER tired, and had a head ache for most of the day.  When I got home I was not in the mood to go work out but I knew i’d feel better after.  Sure enough after the workout I felt awesome.  Sure I was sopping wet and my muscles began to tighten, but I felt awesome!  Here is what we did…

800M run (.50 miles)
Nat: Avrg speed 6.2 Dave Avg Speed: 6.9
25 KTE (Knees touch elbows)
15 Box jumps

Repeat 4 times!

Wow. This was not easy.  The runs weren’t too bad the first time through but after the second and third we were both fighting for air.  The KTE’s were killer.  It takes every muscle in your body to pull your knees up to touch your elbows, and when your done doing that, jumping up and down onto the box tops it all off!

We were sweating like crazy. We didn’t finish with abs because the KTE’s were enough for us.  We stretched and talked about the workout and let our heart rates recover a bit before heading home.

When we got in the car these were dave exact words..”I really like these workouts, they aren’t too long and are super intense. I want to die while i’m doing it but I feel awesome after.”

I’m so glad he likes it…because I love it. And I love doing it together.  When I was with my trainer I wasn’t able to slack or take too much time to rest, and it feels the same with Dave. I want to keep up with him and finish in good time so I know i’m pushing myself harder than I would if I was on my own and I really like that!

Day 2 was great.  We are taking a rest day today and again on Sunday.  When we start back up on Monday I think we will take rest days on Fridays and Sundays. Dave’s muscles are really sore and since he is usually in such great shape working out every day he isnt used to feeling sore. Me on the other hand, it seems like every time I met with my trainer I was in for some pain the next day.  I have so many muscles that aren’t developed that its easier for me to get sore than him, but since he hadn’t worked out in over a month, he is feeling it big time! I’m feeling it too, but I’m kinda used to it. 🙂   

We took our measurements yesterday. After we were finished dave looked at the numbers and said…”hey our measurements are about the same”…..some of yours are bigger.  I immediately looked at him and said…”uh why would you want to point that out……” he looked at me with a worried look on his face and said…”i dont know”. ha ha ha it was funny. I laughed and told him I was kidding! I didn’t care. Hello I am 5’5 and he is 6’4. Yes some of our measurements were similar, but i’m not going to even entertain the thought of letting that bother me. It doesn’t make sense. (plus he is lean and has long lean legs so it’s not like it’s a bad thing).

The truth is though, in the past that might have made me feel bad and feel self concise or insecure. I might have gotten a little bugged at him for pointing that out.  I used to be so touchy and worried about anything he or anyone else would say about me and my body. I would ask him a question and if i didn’t get what I thought was the right response I automatically made myself feel bad. I constantly thought he thought things about me that I now know are not true.  The truth is….. He thinks I’m beautiful.He thinks I skinny He loves me the way I am.  And he’s thought it all along. I just never believed it until now.  Want to know why? Because I didn’t think it about myself.  Until I started to focus on positive good uplifting thoughts and work on giving myself complements, I couldn’t believe that he or anyone else may actually be telling the truth. 

Unfortunately as women I think we all do this to a certain extent! We are WAY to critical of ourself.  Our poor husbands or BF’s end up having to walk around on egg shells because they are worried that they might not say the right thing.  Can they read our minds…NO! So why should we expect them to? Next time your husband boyfriend or whoever gives you a compliment or tells you something positive about yourself, instead or asking them if they mean it or analyzing how they said it to try and figure out what they really meant….just BELIEVE it. You are beautiful, and you deserve to believe it!

QA:
 Do you have a hard time believing compliments about yourself?

  

 

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Guilt

September 17, 2009 12 comments

guilt trip bagg

Dr. Laura says that guilt is something you feel when you do something wrong. I felt guilty today about something and i’d like to share. I’d planned on waking up early this morning (earlier than normal) and getting in a good work out before heading to work.  I had to get here (work) early because we are leaving to go to Illinois this afternoon to visit Dave’s family.  I set my alarm, but unfortunatley didn’t hear it go off, this rarely happens, so when I woke up to the clock reading 6:15 am I was pretty confused. I raced to get ready and get out the door. I ended up getting here at my normal time sans any exercise.  I know it’s not a big of a deal for most people to miss a day of exercise and i’m ok with a day here or there too, but Tuesday I was really sore and I thought it was important to let my muscles recover, and yesterday I planned on it being another off day due to our plans after work. I came in super early yesterday and was not about to get up at 3am to exercise (that would be an extreme behavior and i’m working to stay away from those).  So this mornings exercise was something I was not only looking forward to, but also something I felt was important. As I sat at my desk this morning I started to feel guilty.  Before I let these thoughts get the best of me I called “Dr. Phil” (my husband) (hopefully he is amused by all these names i’m making up for him) He is my go to guy and when i’m struggling with what I call negative behavior and can’t quite push it out on my own, he always helps me see things clearly.  I told him how I was feeling and the first thing he said was….”guilt is something you feel when you do something wrong”.  He then asked me if I did something wrong.  My answer was of course, No.  Every so often he lets out a comment that i’m sure he’s been holding in for the just right moment…this time he said, nat you’ve got to stop feeling guilty about so many things.  My immediate thought was “what things”…but instead of being defensive, I agreeded and after few more words of encouragement we ended the conversation with an i love you and g-bye.

When we got off the phone I thought about what he said for a bit.  Geeze louise… This week alone I thought of three times that I felt guilt……I do feel guilty about a lot of things, and probably most are unwarranted.  It’s good to care about personal things, others and their feelings, but if caring makes you feel guilty all the time, then it’s not a healthy type of care. I continued to analyze.

This may sound crazy, but I actually like it when I figure out something about myself that needs to change.  It’s a challenge and something to work towards.  I have made  many changes in my life over the past 3 years. Instead of being offended or defensive when a personal challenge arises, I am actually motivated and excited to tackle it.  I feel lucky to have a husband who loves me enough to help me progress and give me encouragement when I need it.

Guilt is not warranted when you did nothing wrong. I’ve known this all along and have probably counsled family on this very subject.  Taking a step away from my own mind and saying it over and over really helped me apply it to my situation today. I’ve got better things to do than pack my bags and send myself on a guilt trip. See ya later ya guilt…don’t let the door hit ya on the way out! 🙂

I no longer feel guilty about not exercising today. It is not going to kill me. Don’t get me wrong, my overly guilty conscience has not been eternally cured, but I did have a good long talk with it (my guilt), and I’m pretty sure it knows that i’m not too happy with how its been acting.  Hopefully it payed close attention to what I told it. Over time i think it will slowly start to leave me alone. 🙂

Questions:

Do you feel guilty often? Not just about your diet or exercise…but anything in life?

How do you eliminate unnecessary guilt?

ps…i’m headed off to a small town in Illinois with no more than 400 people.  Dave’s brother doesn’t have internet and his parents only have dial up…so it’s not likely that i’ll be posting this weekend. I’ll make sure to take some good pictures and report when I get back.  They live out in the country and I plan on going on a few runs, it shall be lovely…i’ll let ya know how it goes!

How much do you weigh?

September 16, 2009 33 comments

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It must have been the devil who whispered that number in my ear that will forever be known as my “goal weight”, “perfect weight”, or whatever else you want to call it.  You know the one i’m talking about.  The weight you have always dreamed of being.  The number on the scale that you long to reach one day. The number you deem as “perfect”. My STUPID  number has been “the” number for so long i’m not even sure why or when I came up with it. I don’t know how I decided on that specific number or why I am was convinced that when I weighed that number it meant happiness.

120……What a stupid number.  I hope I never see it again.  Well maybe that’s not entierly true, but to be honest I really don’t care if I ever see it again. Want to know why?  Because it is a number. A NUMBER.  It is NOT ME.  I am not that number.  It took me over 10 years to figure out that weighing 120lbs does not define who I am.  It does not determine my happiness. “HELLO Natalie WAKE UP!! Until I started to open up my ears,eyes and my mind I didn’t get the call.

My sister in law (who should be referenced more in this blog due to her countless advice over the years) gave me some advice a while back that I FINALLY ended up taking (but not without learning the hard way). The advice she gave me was not to weigh myself, and if I was going to do so, don’t do it often. I used to weigh myself every other day…and once I realized that wasn’t a good idea I limited it to once a week. Once a week seemed reasonable, it wasn’t everyday and it would help track my weight loss (or gain..eek!).  The only problem was when weigh day came, if I did not see the exact results I was looking for, I immediately got discouraged and made myself feel awful. When I started making healthy changes in my life, I decided that I would wait six weeks between weighing myself. I was sure this was a great idea!

One of my inital goals was to participate in a moderate exercise program. I started by lifting weights and incorporating cardio into my daily routine. After a few weeks my body started to change, my clothes fit better, I felt better and I knew my physical routine was getting my body in better shape. I was still quite fixated on how much I weighed or how much i’d lost. I counted down every day to the six week mark. When six weeks were up I weighed myself.  The number I had anticipated did not appear on the scale. Immediately my feelings of success, achievement and excitement went down the drain.  Minutes before weighing myself I had felt great, I was positive, excited, feeling on top of the world. Immediately after I got off the stupid scale my attitude changed.  I didn’t feel great, I didnt think I looked great, and I started doing what i’d always done.  I began thinking negatively.

 I soon after consulted with my psychiatristt aka husband (he’s not really a  psychiatrist but it feels that way sometimes). He gave me a much needed kick in the butt.  I told him how I was so upset at how much I weighed and that all my hard work was not producing any results and bla bla bla…I whined like a baby. Unlike other times in the past where he had consoled me and tried to comfort my concerns, he stopped me mid sentence and sternly said…”STOP IT NATALIE”.  He continued very sternly telling me that I was being absolutely ridiculous.  He reminded me that for the past six weeks I had been so happy and positive. I had been making incredible progress both mentally and physically. He told met if I was going to let the number on the scale dictate my attitude and progress that I might as well give up on the idea of change right now.  As much as I wanted to be hurt that he was basically calling me a baby and telling me to quit feeling sorry for myself…I knew he was right.  Why did it matter that I didn’t weigh exactly what I wanted. Was I seeing positive resluts…yes! Was I feeling better about my body…yes! Was I making healthy choices in my life…yes! Was I making positive changes…yes!  Why should I care how much I weigh? 

Answer:  I SHOULDN”T. 

Thankfully my view on my weight has changed significantly since then!  I can’t say that if I gained a lot of weight I wouldn’t be bothered, or that I wouldn’t like to lose a little, but I can say i’ve made a serious committment to myself.  Here it is…I will never let my weight aka that silly number on the scale have anything to do with how I view myself or my body.  My focus is on making myself  the best I can be….from the inside out.  No number on a scale can tell me who I am or how to feel about myself….I’m in control. (take that ya stupid scale!) 🙂

When I made that committment I also decided that for me it is better if I don’t weigh myself. So i’ve stopped doing so. I have found different techniques that help me track my physical progress without weighing myself or focusing on weight loss….

  • I started taking my measurements every few months
  • I’ve started fun training progrms (ie. crossfit, shred, PX90) and take before and after pictures afterwards
  • I’ve set strength goals (ie. I want to be able to do a pull up in the next month) …i’m so close!
  • I’ve set endurance goals (ie. I want to run a 10k by the end of the year, if my back will allow)

How often do we let how much we weigh dictate the way we think and feel about ourself? I’m afraid it’s much too often. It’s not about the number on the scale or reaching your “perfect weight”, it’s about living a healthy, happy and productive life.  Whether you weigh 20lbs, 120lbs, or 220lbs you are more than that number.  You are not defined by how much you weigh or what your body looks like. You are defined by the thoughts, choices and actions you make on a daily basis.  Your thoughts will eventually turn into your choices and your choices will create actions.  What are you thinking about?  Whatever your thoughts may be, do you focus those thoughts and your energy on the negative? Or do you practice positive thinking and give yourself the love and appreciation you deserve?

How much do you weigh? Do you know? Do you care?  I really don’t know how much I weigh…and I really don’t care. What I do know is how I feel and that I am making healthy positive choices everyday. I also know that if I can do it…so can you. Try eliminating the things in your life that let you entertain negative thoughts. You will be surprised at how much power have. Take the wheel…you are in control.

Questions:

  • Do you have a “perfect weight” Or a number that you have always been trying to reach or stay at, and have you ever stopped and thought about where you came up with that number and if it is realistic?
  • How do you measure personal success?

I love comments 🙂

PERCEPTION

September 4, 2009 2 comments

Perception

I learned a great lesson in perception last month. Since its taken me forever to get started on this blog I am just now writing about it.

So here’s the situation. At the beginning of July I started to do a push up challenge. This challenge helped you build up to do up to 100 pushups in 6 weeks.

( I’d like to note that 5 months ago I couldn’t even do one and now I can do A LOT! )

Anyhow…. at the beginning of the challenge I decided I wanted to take a few before pictures to see if my shoulders, arms and back would see any improvement.  I made it clear to Dave that I only wanted the pictures of my arms and upper back…I also made it very clear that I didn’t want him to take a picture of my stomach or lower back.  I was concerned at how my “love handles” would look. I remember picturing how they would look (the love handles) on camera and I didn’t want to see it. He ignored me and took the pictures from the waste up.  As I scrolled through the picture and got to the picture that showed my lower back, I was very surprised.  The excess fat that I perceived to be hanging over my pants did not exist.  What? Right then I realized that my perception of my body is WAY off.

Is my body perfect? NO.  Is it Fat? NO.

For me to be so paranoid about my love handles that don’t really exist was ridiculous.  I was so glad this happened. It gave me a positive mental kick back into reality.  I realized that sometimes we perceive things much different than they really are!  For me my body is one of those things! After this experience I decided to make a positive change. Ya know those jeans you never wear cus they are a bit snug, or that shirt that is so cute but makes you feel fat?  I HAD…key word HAD a ton of  those.  I decided that I was going to wear them…all of them.  I realized that my perception of how I looked in them was not real and I was letting perfectly good clothes sit on their hangers when I could be wearing them and looking great doing so.  It felt awesome…and still does, and I increased my wardrobe a ton!  I have been wearing all of things that in the past I would feel uncomfortable or “fat” wearing and I actually feel great when wearing them….

QA: How is your perception of your body?  Are you realistic?

Challenge:  Pick out an item of clothing that you have purposely been avoiding because it doesn’t fit right or you feel “fat” in and wear it tomorrow.  When you wear it feel confident and realize that you are beautiful!  Tell yourself you deserve to feel this way and you will not let a tight pair of jeans, or love handles make you feel otherwise!

Operation Beautiful

September 4, 2009 4 comments

I did something really wonderful yesterday (actually i wrote this post two months ago)  I took the Operation Beautiful challenge (read about it here ) I went in to the bath room at work and did this….

 nat

nat2

 I posted this sticky note for all to see.  Operation Beautiful was created to encourage positive body image!  The challenge is to stick a post it note with a positive message somewhere for others to see .  IE: the scale at the gym….the bus stop….a bathroom…..the fridge at work…a car window…..anywhere where it will be seen. 

Examples:

  • There never could be a more beautiful You
  • You are ALREADY gorgeous
  • Be the goddess inside you
  • Know you are loved
  • You are beautiful

 What a wonderful idea. Can you imagine seeing a note like that as you stepped on the scale at the gym or as you opened your car door after a long day at work??  So, I do have to admit, I felt a little funny doing this at first….I made sure no one was in the bathroom  and then hurry and snapped the photo…After I walked away…I felt great! I thought about it all day.  “You are beautiful and YOU deserve to BELIEVE it”. Say it to yourself.  Wouldn’t it be wonderful if we treated ourselves daily to little reminders us of how beautiful we truly are?  This is the Power of positive thoughts in action!  TRY IT!  If you do and want to send me the picture, i’d love to see it!

I’ve never seen a smiling face that was not beautiful” – Author Unknown