Focus on the Positive

Are you sick of the cold already? I know I am! My body wants to keep stoking the fire with some food, usually cake, candy or a big bowl of pasta. I try to plan some of those things into my Weight Watchers plan, especially the candy. The WW 1 point bars or many other popular brands of bars can do the trick. I look for ones with fiber and protein and that of course taste yummy. I also try to get out of the house. It hurts, at first, going out in the cold, but having the sun on my face and my refrigerator miles away, keeps thoughts of sugar plums out of my head.

One other thing I try to do is control my focus. If I keep staring at the cookies the kids are eating, my cold toes and the bare trees outside, I get aggravated. If I focus on making some healthy foods, the fact that I’ve been running through the winter and the fact that I have a job I love, I feel great. Look at the cup as half full, and the winter as almost over (well a lot days are done), and you will smile. Our minds can only work on what we are thinking of, so make those thoughts positive. Oh, and one other great idea – naps!!! I know we all can’t take on in the middle of the work day (or maybe…), but yesterday, I started to nod off around noon, when I was watching a movie with the girls. I had this draggy feeling all day. So once it was over, I went to my room and slept for about 20 minutes. I woke up feeling great! If I didn’t, I would have picked all day. I know we feel like we don’t have time for silly things like naps, but are bodies are smart. They are going to get the energy from sleep or food – you decide.

Start from Where You're At!

In our Weight Watchers meetings this week, we talked about activity. Everyone had a different opinion. Some LOVE exercise, some want to add more and some - well, it's not on their radar - right now. Most members agreed being active is a good thing with lots of benefits. One big bonus it the amount of energy you get, which makes your more productive. And exercise helps you sleep, which also gives you more energy. Who doesn't need more energy!

So with all the benefits of activity, most of you want to be more active. But where do you start? Right where you are! We don't expect first graders to do algebra, so you can't expect to do a spin class if your only activity is dialing your cell phone.

First, think about what kind of MOVEMENT makes you happy. If you are drawing a blank, just sit if you are lying down, stand if you are sitting, walk if you are standing. Add music. Get a pedometer, so you are always "in the gym." Make small, reasonable, measurable steps. If you don't remember where your gym is, plan on getting there (use Googlemaps) 2 times this week. If you get there both times - great! 3 times - you're a hero! But if you plan on 5 times this week and get there 3 times, you will feel defeated. Again, think about where you are in your active lifestyle and move forward from there. If you already do some formal exercise 3 of 4 times a week, maybe you can get your friends to walk instead of hang our for coffee. Whatever it is, make it fit your lifestyle.

I believe there is an athlete in all of us. Tune into the Olympics in February to get inspired. But first, get to our meetings to get started.

Finish the Job

The other day I went to take a shower and there was no hot water. I went down to the cellar and realized the water heater was gushing water, but not enough to flood the cellar, yet. I shut off the water valve and called the plumber. He came right away and gave me the good news. I did not need a new water heater. He could fix the old one. He came up and gave me the bill (ouch) and I wrote him a check. As he was putting on his coat, I went downstairs to check out his work and realized that he had "repaired" the leak, so it was only dripping slowly. He had found a bucket and put it under the leak.

I was furious and told him so! He said I only had to empty the bucket once a day and I would have plenty of hot water to take a shower. I told him I paid him a lot of money, so finish the job! He said he didn't have time and he ran out the door!

Now, if you've been in my meetings, you know most of my stories aren't true and if you know me at all, you know I never would have paid a plumber before I checked his work. But I do like using stories that have nothing to do with losing weight and being healthy to illustrate a point. I was in my personal training gym, Get in Shape for Women, in Danvers and all the women were talking about how long they have been attending the training sessions. We all thought we'd gotten stronger and fitter, but some had felt they had not lost enough weight or had not made great strides in improving how they looked. One women asked if everyone had been tracking what they ate and drank, because that really makes a difference. The one that was struggling the most said - "I don't have time."

She wasn't finishing the job.

She was making her training appointments all the time. She was working hard and sweating, at least when I was there, and felt she should have gotten more for her investment. But by not tracking her food intake, she was letting her progress slip away, drop by drop. She was not plugging the leak. Oh, she may have made progress, but by not completing the last step, she was slowing, or even stopping, her progress towards her goals.

My Weight Watchers members tell me the same thing. Linda - I worked out 5 times this week. Linda - I only ate Filling Foods. Linda - I did not drink or have dessert at the 3 parties I went to this week. They feel like Wonder Woman or Superman. And then they get on the scale and it's not what they expect. They ask me what to do. I ask for their Tracker. They just stare. I need it to help them. Most of all, they need to use it, or eTools, to help THEMSELVES! Take the time to track or you'll use more time getting upset and need more time to get to your goal weight.

The plumber must fix the leak. The plow driver needs to clear the whole driveway. The Chef must cook your whole dinner. Why start if you're not going to complete the task?

If your REALLY want to change your body, track what you eat and drink.

Finish the job.

The Afterglow

I've haven't been running too much lately, due to an injury. However, I had to make a decision to run the Boston Marathon, or not, in December, because the race was about to close. So, being the optimist - I'm in! I've been cross training, but now it's time to ramp up the mileage. I needed to run 9-10 miles Saturday, to be on track with my schedule.

So, I did all the things I tell you do. I put in my schedule. I made a time to run with a friend, so no backing out. I prepared by eating all the right foods and going to bed at a reasonable hour. My friend Jen came over and I realized there was no backing out. It was cold. She pushed me harder than I wanted to run, since she is in better shape and the hills seemed steeper. But before I knew it I was done. 9.8!!!

I didn't have much time to think about it, since I was going to a swim meet, a hockey game and an awards banquet all in the same day. But while I was driving around and waiting for my kids to do their thing, I got a big smile on my face remembering what I had done today. Something that was hard. Something that I knew was good for me and something that got me closer to my goals. It was the Afterglow.

You know that feeling. It's like when you want to put your car in the garage, because it's cold, but it's full of junk. Every time you get in the cold car, it weighs heavy on you mind - "clean the garage". And then you finally do it. Every time you park you car in the garage and see how neat and clean it is, you smile, because it was hard and you are reaping the rewards of your efforts.

That's how my Weight Watchers members feel after they conquer obstacles that have been getting in their way of the weight loss goals.

Two night in a row of not mindlessly snacking. As her head hits the pillow she smiles. Driving aways from the party, knowing he only ate what he planned, he smiles. Getting to the gym Monday, Wednesday AND FRIDAY - it feels good.

When you are faced with that decision, to do what gets you closer or away from your goals, think of how you will feel when you've chosen either.

Choose the one that will make you smile, long after the dishes are done...

What's My Job?

I've been seeing some Weight Watchers members lately that I haven't seen in a while and I am so excited! Sometimes, that's not the emotion they expect me to have. They think I'm angry or worse, disappointed. Do you think that's my job - to make you feel bad? NO WAY!!! I am hear to help.

I know my title is Leader, but I am really a facilitator. I am helping YOU to discover the best way to get to your healthy weight and lifestyle goals, within the Weight Watchers guidelines. That's a positive thing. I can help you move forward. Yes - learn from your experiences and use that as feedback for you own successful plan. The number on the scale is feedback.

Your actions are what counts. So, your next action is to bring a positive attitude and get to the meeting.

See you there!

January 4th, 2010 - Just another day!

I know I am not the first person to say New Years resolutions don't work, or that we make them too big, but I am going to say it again. 1/4 is just another Monday! Keep it in perspective.

I've went on my first "diet" when I was 13. After that every Jan 2ND was a big "start the diet again" day. During the end of December, while I was planning what next, new, big, exciting weight loss plan I would follow I was eating my way through bags of chips, chocolate, and in later years, bottles of wine, because, this was it! I am never eating or drinking anything "bad" every again. That would last about 2-3 weeks...

What did I learned during all those winters? Well, eating all that junk makes me sick and I don't have time to feel like that anymore. But in moderation, I like those things. So I only have them occasionally. What else did I learn? I've been a very healthy person for over 19 years and I want to be that way for a long time. And that takes work and discipline. Frankly, I need a break from it sometimes. So usually around Christmas and during my vacation, I take a vacation from being on plan. I do exercise, because I love it and I am usually training for some race, and I do many of the Weight Watchers Good Health Guidelines, but then, well, I just do what I feel like. Eat junk, drink and sleep late. Oh, and maybe watch all 3 Lord Of the Ring movies. No shame, no guilt and a little common sense. The scale goes up, the stomach sticks out and then I crave lots of veggies.

Now here is what I REALLY learned and what I want to tell you. I do set new goals for the new year. I know goal setting is very important. But I can do that any and every day of the year. I actually added more weight training after Thanksgiving, so my workouts are already in full swing. But what I don't do - ANYTHING RADICAL!!! I know every commercial is going to tell you do this and that and become a model or an Olympic athlete, but think about what you really want to be and take one step at a time.

I believe most of my members get it backwards. They have had some bad health habits and think they can change everything after listening to one 45 minute meeting. THAT'S TOO MUCH PRESSURE!! Listen to the Weight Watchers orientation, take note of what you already have down pat (drinking water, eating veggies, exercising) and take one change and work on it each week. Make sure it fits your lifestyle. Don't worry about the pounds so much. Returning, or reinvigorated members, don't talk about last time, or I was better before. Work on progress not perfection.

Now, this is not an excuse to slack off or to set easy goals. But most of us are getting all the habits of our everyday life back in order right now. Get organized. Plan. Write down everything you eat (even if you don't know the Points value). Go back to basics, and when you are ready, tighten up how you are following the WW plan. No matter where you are at in your healthy living goals, you will find the wisdom to keep moving forward in our Weight Watchers meeting.

See you there.