Getting lazy in my old age, aren’t I, combining Sunday reviews like this. I was finally freed from the chains of having to study every non-working, non-sleeping moment and went a little crazy. Read a few books, caught up on some DVR’d TV, went to bed early… yup, I’m a regular rebellious spirit.
Last week it was time for photos — oh, how I didn’t want to do that. I feel like I’m back to the point where I started and preserving that wasn’t high on my list of things to do. But, I very reluctantly did it anyway. Taking photos is a pretty powerful motivator to keep at this whole thing — nothing like back fat rolls to get my butt down into the gym.
Progress has been very gradual over the past few weeks, but it’s going forward nonetheless. I’m still not always making good decisions, but I’m always trying to be better than yesterday, which is really all I can ask of myself.
Measurements
Weight and measurements are down a touch from last week. I’m finally out of the clutches of hormones, so I expect that this week should be even better. Still need to consistently make better decisions, but I’m getting there.
Workouts
I actually did some workouts! Not all of them, but most. And I’m SORE. Being a study nerd for 6+ weeks did very bad things for my fitness level, for sure. I’ve signed up for a 5-mile race in early May, though, so I need to get things into gear. Hopefully the weather will start cooperating on a consistent basis since running outside is oh-so-much better than hitting the treadmill.
Habits
This week’s habit is doing a 5-minute body/mind scan every day, which is something I was already doing on a casual, less regular basis. It’s a good exercise, though, and working it into my day has been enlightening, especially this past week because I’ve been dealing with nonstop hormone headaches. I do it first thing in the morning — I figure I use at least 5 minutes to convince myself to get out of bed anyway — and it has given me insight into how much headaches affect every other area of my life.
After the scan, you answer 3 questions: how you are you feeling physically, what are you feeling emotionally, and what you are thinking. I found that on the days that I woke up with a headache (which was every day except Friday), I started the day anxious and stressed, worried that the headache would turn into a full-blown migraine. I was concerned about how many migraine pills I was taking, worried that they might stop working. I was thinking about what I was going to do to keep the pain in check and whether it would work or not. In other words, not only was I obsessive and not very fun to be around, but pretty miserable, unmotivated and afraid to do much of anything for fear of making the headache worse.
(note: these headaches are hormonal and have been “normal” for me for about the last 15 years … I’ve been to a doctor and because of the timing, consistency and what the headaches respond to, we’re pretty sure that there isn’t anything more to be worried about)
Intermittent Fasting
I’ve been only kind of doing this, but need to get back into it since it works so well keeping me in check.
Habit Log
Weeks 1-2: Fish oil and probiotic
Weeks 3-4: Eating slowly
Weeks 5-6: Stop eating at 80% full
Weeks 7-8: Lean protein with every meal
Weeks 9-10: 5 servings of vegetables a day
Weeks 11-12: Make smart carb choices
Weeks 13-14: Plan Meals
Weeks 15-16: Log all food
Weeks 17-18: Create a sleep ritual
Weeks 19-20: Drink only zero calorie beverages
Weeks 21-22: Use targeted recovery strategies
Weeks 23-24: Eat only whole foods
Week 25: No new habits (work on the previous ones)
Weeks 26-27: A little more, a little better
Weeks 28-29: Lean protein and vegetables with every meal
Weeks 30-31: Stop eating at 80% full (an encore presentation)
Weeks 32-33: Modify carb intake
