Wednesday, March 23, 2016

Play till the Buzzer!

I've talked often about how the stress of disorganization and overwhelming disorder is very much the cause of both my over eating and lethargy. It is so hard to get started when you don't know where to start and when the task at hand seems so unsurmountable. So, I usually turn to my diversion of choice, binging on TV shows and movies while I binge on food.

Lately, I seem to have come up with a solution. It isn't going to catch me up over night but it is helping me to get more done both with household chores and creating an exercise habit. What is this miracle, you ask?.....a timer! I have been setting the timer on my phone to 30 minutes when I take the dog out for a walk. I'm not trying to push myself for either distance, speed or intensity at the moment. I'm just walking for 30 minutes, twice a day for the next 3 weeks (two now) because 21 days is how long it takes to establish a habit.

As for the housework and other chores, I'm doing those in 10 minutes or at least seeing what I can get done in 10 minutes. It seems to be working and I'm often amazing myself with what I can accomplish in just 10 minutes. I've been setting goals and exceeding them. It's a very tiny step I know but it is in the right direction! :)

Sunday, March 13, 2016

How to be ENERGIZED!!!

from, http://www.popsugar.com/fitness

Morning

  1. Don't hit snooze: Before you're even out of bed, this culprit sucks away energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you skip the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
  2. Start hydrating ASAP: Drinking water helps your body perform at its top potential all day long, but first thing in the morning, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up.
  3. Choose the right breakfast: Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel great all morning long. Take a tip from nutritionist Melissa Costello and go for foods that are a mix of complex carbs, proteins, and healthy fats. She says, "This will help balance [your] blood sugar for the day," which keeps your energy up and crashes away.
  4. Fit in a workout: Starting your day with exercise is one of the best ways to feel energized before you head to the office. Even better, during morning workouts, exercisers are more likely to burn more calories and work out harder — an added bonus! If you're not an early riser, don't fret; the most important thing is to make time for exercise at some point during your day.

Afternoon

  1. Get fresh air: Feeling stuck at your desk leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy.
  2. Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will keep give your body a boost — with a ton of extra benefits — and is less likely to affect with your sleep later that night.
  3. Declutter your workspace: When your desk (or inbox) looks like a war zone, it's setting you up to feel stressed out and wiped out. Take a few minutes every day to clean up and get organized, so it doesn't feel so overwhelming later. A calmer, more zen work environment keeps you feeling "on," connected, and productive.
  4. Eat an energizing snack: As tempting as those goods from the vending machine can be, they won't offer your body the sustainable energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings and support your needs.

Evening


  1. Skip the nightcap: After a long day, a few glasses or wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycleand leave you feeling exhausted the following morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
  2. Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns and your demeanor the following morning. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
  3. Get to bed: Quality sleep is one of the best ways to ensure energy the next day. Those Netflix binges and extra chapters add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.

Goals

Goals for the coming week:

A.) Start keeping a food diary.....I know from past experience that it really does help control weight when you become aware of just what you are putting into your body.

B.) Try to make real progress on the house clean out and reorganization. It is Spring after all...or at least almost Spring. No better time to do a clean out.

C.) Try to walk at least 30 minutes a day. I've been complaining a lot about fatigue lately but if I make myself go outside and walk, I always feel much better...and Bodie, the dog, will appreciate it, too. :)

D.) Start a new journal. I think this will help motivate me. I'm online shopping for blank journals right now. It's also a great way to not only keep track of your life and organize your thoughts but to also record memories and gratitudes. That's good for the soul.

E.) Check back next Sunday to see how well I accomplished my goals and what I need to do for the next week.

Wednesday, March 2, 2016

From MyFitnessPal.com....Nutrition 101: Calories

A Few Interesting Articles, I've been reading

Buried Alive

This journey I'm on, to be the best me I can be no matter my age, isn't just about weight loss or fitness. I realized a long time ago that my major roadblock on the path less taken is organization. I've told this story before. We started some, then, minor remodeling and repairs on our house over ten years ago. Anticipating a fast turn around, I went ahead and bought not only supplies like paint and hardware but also furniture, accessories, etc.... The fast turn around did not happen. We had just gotten seventy's paneling pulled down and old carpet pulled up when my father in law became very ill. The next year, until his passing, my husband was with him whenever he wasn't at work. The work we'd started on the house was forgotten and in a year's time, all the stuff I'd bought seemed to pile up as I continued to "tear" rooms up. We still haven't finished and our house sadly but honestly, looks a bit like a more organized version of Hoarders. I tried to stay ahead of it at first but eventually, it all caught up with me. To say it is overwhelming now is an understatement to the 'nth degree. I feel like I'm buried under a mountain of stuff. I can't even find a starting place to continue fixing up and getting our house back in order. It no longer feels like a home but rather, just a place we eat and sleep. And, to add insult to injury, over the past ten years, our thirty-seven year old house has been showing its age. Things have gone wrong, like a leaky roof that had to be redone and plumbing that broke and even a foundation that began to fall. Then there are the other mini disasters such as the trees falling on the house. We've been working on repairs for the last five years at least and they are still not near completion. The thing is, this is a big part of my battle with depression. I worry about where to even start digging myself out of this mess and the worry leads to depression which zaps my energy and my concentration and I get nothing done. Getting nothing done makes me feel like a failure and just seems to add on more rock to this mountain that's threatening to smother me. It's just a never ending cycle. I've tried various courses of attack: I made lists (that rarely get started much less completed), I cut myself off from all rewards and things that brought me joy until the tasks were completed thinking this would motivate me (it didn't), I broke the tasks into more doable bites such as a room a day (I found that most rooms will take at least a week if not a month to even clean out much less complete) and finally, I just hid away in the one half-way neat and completed room, the bedroom, and I ate and watched TV all day because I didn't want to face another day of feeling like a failure. Food and TV are my drugs of choice. So....now that I probably have you as depressed as I am just reading this, lol........ I've been thinking about something Lee, my health coach, said, "These tries aren't failures. You are just figuring out what doesn't work." I tried to think of what would work, what was left to try and I thought, maybe I should look back and figure out why those past attempts didn't work. After much thought, I came to this conclusion: I have to include pleasure and joy in my life EVERY DAY. I think those two things are as essential to our well being as food, water and sleep. I can't continue to live my pleasure second hand by watching imaginary lives on TV. Secondly, I have to begin setting those priorities that Lee has talked about. I need to not only fit in joy every day but also exercise. And thirdly, I haven't been seeing the tree for the forest....I do realize that is backwards but there is a reason. I've been looking at this momentous task as one big whole and just thinking about it now makes it hard for me to breath. I need to see not just the whole but each tree, even each sapling. I need to try to accomplish one small thing a day and consider that a victory. It may take a while but doing that will gradually chip away at this mountain that buries me and it's a lot easier to dig yourself out of sand than it is stone.