Skinny Thinking Daily Thoughts — #2

These 242 thoughts are daily reminders to help you align with your true self and cultivate a wise, pragmatic relationship with food and your body.

2.
How do you relate to food? As a lover, a friend, a god, an
enemy, a source of nutrition? What is your image of yourself in
relationship to food? What are the thoughts and self-images that
mediate between you and food? When you remove all of the
thoughts and images that mediate between you and food, what’s
left? Just a simple, pragmatic relationship with food.

Food Matrix — List Your Comfort Foods

Food Matrix of Pleasure/Comfort Foods

 

Physically & Emotionally

Addictive

Emotionally Addictive
Food made with sugar and/or chocolate such as: Salty fried foods:
Bakery goods Potato chips
Ice cream French fries
Candy Fried chicken
Chocolates Salty foods:
Soft drinks Pretzels
Milk shakes Popcorn
Starchy foods:
Bread
Pancakes
Waffles
Grits
Salty fatty foods:
Butter
Cheese
Nuts and nut butters
Hamburgers
Hot dogs
Fatty starchy foods:
Pizza
Quesadillas

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DAY 2 – How Do You Think About Food?

Friends-
Freedom is Possible isn’t it?
You have begun your journey and now you are on your way!  Here, in Day 2  you will be taking your First Step:  Wise Thinking
 
Congratulations!
You are about to take the first step on your exciting journey toward freedom and healing. Imagine how you will feel when you arrive. Worries about food and your weight are now relics of your past. What a relief! If you put The Five Steps into practice, I promise you that feeling of freedom will be your everyday experience.

The First Step: Wise Thinking is my all time favorite because it was the piece of the puzzle that I had been missing for thirty-five years. If you truly want to heal your food and weight issues, Wise Thinking is the opportunity you’ve been waiting for. If you don’t address it, chances are you’ll keep yo-yoing and never heal permanently.

To fully embrace it means creating an entirely new, healthy mental relationship with food. Fasten your seatbelt and get ready to heal!

In this chapter you’ll learn how to think differently about food and, hopefully, think very little about it, if at all, when it’s not time to eat. You’ll do this by busting through your food illusion and coming to see the truth, the whole picture about food.

Once you see the truth, there’s no going back. You’ll learn helpful strategies to stop wearing a path to the fridge, such as recognizing when the Pleasure Seeking Child is on the scene and learning to ignore her, speaking and living from your heart, connecting with a life purpose that feels engaging and fulfilling, feeding your soul rather than overfilling your stomach, and implementing kung fu for cravings and emotional eating. Without further ado, let’s begin!

 ******

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Monday Jan 23rd

Let me start out by saying that I am having a hard time making this entry. I can write fiction without worry but to write about my daily life is an entirely different situation.
If I think about it can get embarrassing… so I guess it’s better to not think about it and just write.

The day after I work is difficult for me. I am so tired from staying up all night and then only averaging 3 – 4 hours of sleep before I must get up. In a perfect world, I would be able to sleep as long as I needed but the world isn’t perfect – at least not for me.

Beep Beep Beep

Ugh my alarm goes off and in my zombie-like state I fumble around looking for my clothes and head over to the door.
I am now inundated by the brightest light ever and I curse myself for not grabbing my sunglasses earlier. I should have known better but zombies don’t think and just react, right?

I leave and it takes me a good 2 hours before I am fully functional and feel human again. At least an awake human. 🙂

Days like these makes it hard to workout. I have no energy, or motivation for that matter, to do anything. I’ve had done it before but it takes a certain mindset. A mindset that I won’t be able to have until I’ve been consistently working out for several weeks.

Soon I will get into this mindset.
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Skinny Thinking — Daily Thoughts #1

These 242 thoughts are daily reminders to help you align with your true self and cultivate a wise, pragmatic relationship with food and your body.

1.
There’s a way of thinking about food that’s a problem, and a
way of thinking about it that isn’t a problem, and the
problematic way corresponds to feeling out of control around
food and to having a heavier body. Your relationship with food,
which is based on how you think about it, makes all the
difference. You have different relationships with your mother,
your brother, your friend, your boss, and your lover, and you
think about all of those people differently. In the same way, you
have an easy or challenging relationship with food, depending
on the way you habitually think about it.

Basta!

“I had enough.”

“Enough is enough.”

“It’s time to get serious.”

“I will start on Monday”

 

These and a few more sentences were uttered by yours truly since the beginning of Jan. I had planned on starting when The Camp offered the new challenge but here I am on week 3 and have still yet to get serious and consistent about with my workouts and eating. 

Pathetic

I have many excuses and reasons why. Some are good and some aren’t but in the end, they don’t matter because I am still not eating well or working out. 😦

Embarrassing

I am done… Basta!

I am writing it down this time. NO more talking It’s time for action and being held accountable.

I am stronger than this…

Accountability Partner

An accountability partner is a person who coaches another person in terms of helping the other person keep a commitment

Ever since I won the 6-week challenge where I had to lose 20 pounds in 42 days I’ve been having a hard time staying consistent with my exercise and meals. I knew one of the reasons I could lose 22.4 pounds in those 42 days was because money was on the line. If I didn’t win the challenge I would lose my $497.00 deposit. There was no way I was going to allow that. I was determined and while it was hard –very hard—at times I still was focused on my goal.

So now with no prospect of winning my money back I am left on my own accord. At first I thought I could do it on my own but I am seeing that that this isn’t working. I am failing and it’s quickly showing. 😦
But not anymore. Last week John and I decided to be Accountability Partners. He has seen me struggling. Being unmotivated, unfocused and, to put it simply, drifting away because I have no daily structure or goals.

“A significant predictor of whether people are going to stay on an exercise program is if they have a friend (either an individual or group) who works out with them. Getting people connected to each other is critical.”

We are social animals by nature, and if we promise someone we will meet them at the gym, we feel really guilty if we do not keep our promise. Research shows that having an accountability partner or exercise buddy can be highly effective at ensuring we will actually workout, not just talk about it.

Dr. Robert Cialdini is a well-known social psychologist, who has written a great deal about “social influence” and decision-making. His studies show that

  1. Peer pressure is powerful, especially when the decisions we are making are complex or ambiguous,
  2. The closer we are to the person or group we are comparing ourselves to, the more likely we are to be influenced by them.

“It turns out this peer pressure thing, when you turn up the “accountability” knob, is a motivator for a lot more than losing a few pounds. Compared to mentorship—a more hierarchical relationship—a peer to peer relationship seems to be easier to organize, and it is a more effective tool for making progress towards a goal. Accountability partnerships work when they are a collaboration between two colleagues who like and respect one another—your partner is someone you trust, who will keep you honest and moving on a path you set for yourself.”

Setting up an accountability partnership is simple:

  1. Find someone you trust to be your accountability partner (a different personality from you is good, maybe better).  — My AP will be John.
  2. Talk to them about your goals.  — To be fit, healthy, and lose weight.
  3. Get specific with them about actions you will want to take to meet your goals as well as consequences/rewards for taking or not taking them.  — Hmmm consequences or rewards?  Did we talk about these? 
  4. Set up regular check-in times (this can be a text message, no need to meet every time). — We decided on daily emails.
  5. Revisit goals and strategies every once in a while, to make sure you are on track.

This how we are going to achieve our goals.

  1. I will anchor my day with my workout. Put my gym clothes first thing in the morning and then take a picture to show him I am ready to go.
  2. I will plan to take the 9 am class every day when I am not coming home from work.
  3. I can skip my workout when I am coming home from work at 8 am.
  4. I will follow a meal plan of my choice (mostly low carb).
  5. We will share our food and exercise log every day to keep us accountable and stay on track.
  6. We will be allowed to have a cheat meal once a week. 🙂

Now we just need a name. Any ideas?

The 91 Day Skinny Thinking Challenge

Three days ago, I was cleaning up an old Gmail account, one that I used when I was in my vegetarian phase, and I saw a series of emails from Laura Katleman-Prue.
The emails consisted of a 91 Day Skinny Thinking Challenge. I had forgotten about signing up for the challenge, over two years ago! LOL
I think it will be good and fun for me to do this and I am going to start today.   Yes, today because truly Christmas day is just another holiday.

____
Freedom Is Possible

Yes, it is possible to be free from obsession with food and body
weight! It is possible to live without worrying about what you will
eat next, whether it will make you fat, or whether you’ll have the
willpower to eat in a way that keeps you from busting out of your jeans.
The subject of this workbook is seeing the whole truth about food
and what’s been going on in your relationship with it. No matter
how long you’ve been struggling with food, you don’t have to take
your eating, weight, and body image issues to your grave. You can
free yourself of them for good. All you have to do is follow the
Five Steps by incorporating the daily five-minute exercises into
your daily routine. How hard is it to find an extra five minutes a
day? Aren’t you worth it? You can do this!

 What can you expect over the next 91 Days? 

You will be receiving daily emails with your Five Minute Freedom
Exercises inside.  These exercises will help you stay on track and
progress throughout the 91 Days of the Skinny Thinking Challenge.

5 Things That Happen to Your Body When You Quit Exercising for a Month

Article from MSN.com

Good news: You won’t die the first time you step back in a gym.

Your day is packed with meetings, parent-teacher conferences, coffee dates, date dates, and binge-watching the latest series to drop on Netflix. Suddenly, Cortana says it’s time to snag some shut-eye and you haven’t made it to the gym. Again.

But is skipping the gym – for days in a row – really that big of a deal? Here’s what the pros have to say about falling off the fitness wagon for a month (or more), and whether it has that drastic of an effect on your health. 

1. Your heart ticks differently.

“After four days of zero aerobic exercise, your heart becomes less efficient, so you may notice shortness of breath sooner,” says Michele Olson, Ph.D., professor of exercise science and lead researcher at Auburn University Montgomery’s Scharff-Olson Kinesiology Lab. Too busy to hit spin class? Counteract this by incorporating more activity into your everyday tasks, Olson suggests. “Walk as much as you can, with your pets or up and down the stairs, and clean like a boss. You don’t even need to leave your house because you have a built-in home gym if you try to be a neat freak,” she says.

2. Your muscles get a little lazy.

Muscle cells generally keep their strength for seven to 14 days, Olson says, which means you have about one to two weeks of wiggle room before you really start to lose any progress you made. That said, you don’t have to worry too much: Spanish researchers found that the average person maintains a relatively constant amount of strength despite four weeks of inactivity. Your muscles may not fire as energetically as they would had you not taken a timeout (so those 10-pound dumbbells may feel a little heavier than they did last month), but you won’t be starting off at square one when you come back from your month-long hiatus. 

3. The skills you worked hardest for disappear.

“As a general rule, the fitness activities that take the most effort to master and maintain will be the first things to go when you ease up,” says Mark Schneider, a personal trainer at Movement Minneapolis. On the contrary, for something that comes naturally, it usually takes more then 30 days to recognize a difference. So if you’re able to run a 5K with no sweat, try busting out those miles again to ease yourself back into a routine. If you struggled to complete a push-up before, it’s likely it’ll happen again – so save that for later when you’re feeling confident again. 

4. Your motivation starts to wane.

While it’s likely that your body will change – at least a little bit – during a month-long hiatus, the real concern is how your motivation will be affected, says Schneider. Generally, the longer you skip out on your workouts, the more difficult it becomes to feel inspired to get back in there. To counteract it, don’t force yourself to go 110 percent as soon as you step in front of those free weights. Instead, “start by doing about 70 percent of what you had been doing before your break, both in time and intensity,” Olson says. And if you took a break because you couldn’t imagine slogging away for one more mile on the treadmill, she suggests trying something new to infuse some excitement back into your routine. You’ll probably experience some soreness either way, but “it shouldn’t take longer than two weeks to adapt again,” says Schneider. “As long as it’s not painful, take that as a sign that you’re coming alive again.” 

5. Your body will crave some type of movement.

Between high-intensity interval training (HIIT) and speedy circuit work, there’s no longer a need to spend hours in the gym in order to score health benefits – this is a concept that still holds true even if you saw your manicurist more often than your trainer the last few weeks. In fact, if you were fairly fit before your break, establishing a streamlined workout schedule may be all you need to maintain your endurance base for several months, which is pretty much perfect if you’re still struggling to squeeze it all in. So cut your usual exercise time by two-thirds while maintaining the same intensity level as before – research shows that if you do, you won’t feel much of a decline in your VO2 max (how much oxygen your body needs to perform a function). That way when you are ready to get back to it with full-force, you won’t be backtracking because you won’t have lost anything. 

 

Skinny Thinking Book

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This is the book that accompanies the 91 Day Skinny Thinking Challenge.
You can buy the paperback through Amazon or download for free here and add it to your eReader – that is if you are interested.


What is your relationship with food?
How do you relate to food?
As a lover, a friend, a god, an enemy, a source of nutrition? What is your image of yourself in relationship to food? What are the thoughts and self-images that mediate between you and food? When you remove all of the thoughts and images that mediate between you and food, what’s left? Just a simple, pragmatic relationship with food. That is the goal of Skinny Thinking: to help you develop a simple, pragmatic relationship with food.

This book is not about formulating a newfangled eating or exercise plan that will deliver the perfect body to please the ego, like so many other diet books are. It is about forming a new, rational relationship with food, weight, and your body that is free from past suffering and worries. The good news is that Getting Skinny with Skinny Thinking is not a new fad or trend. If you put the Five Steps that you will soon learn into practice, you will keep your healthy, thinner body permanently and end the yo-yoing forever.

Dec 2nd — Gym Workout

img_1499Today my plan was to go and exercise at noon and then take the core class at 1 pm but those plans went south, way south, when I ended up falling asleep on the couch at 11:15 am and didn’t wake up until 1:15 p.m.

I slept for two hours!

It doesn’t surprise me given the work schedule I’ve had for the last week and half and how on Thursday I didn’t go to sleep until past midnight because I had friends over.

Oh well, at least I felt rested when I woke up.

Now, in the past I would have not gone at all, but not now, now I have a different mindset and I went to my gym at 5 pm.
I had a great workout and left the gym swimming in endorphins.

I was a happy girl.

Nov 23th — Nooner and Core Class

img_1345I was excited to come to class, even though I was still sore, today. My trainer Stephanie’s attitude is so irresistible and powerful. She lifts your spirits up.
So, I was excited until I saw the warmup-up.
Ok, I know we are not supposed to be negative but I must get it out. 🙂
UGH, more running! Ay Dios Mio! Tell me it’s not so. I’ve been running since Sunday and I was not in the mood for more running. Not that I am ever looking forward to running but today my legs were sore and my heel was hurting even more. I was not a very happy camper.

But I was not going to quit and with a smile I did my warm-up giving it my all.
Then the fun started with a 22-station obstacle course. I wish I could say I did all the stations but I didn’t. I just couldn’t in the allowed time but I came close to finishing and that is something to be proud of.

I gave it my best and it made me happy.

It’s always a great feeling when you are able to finish what you started.
My high was strong that when our trainer mentioned “Sally” I just thought. “Bring it!”
For those that you don’t know who is Sally. Sally is “Flower” by Moby and basically you squat down when you hear “Green Sally down” and get up when you hear “Green Sally up” and then when you hear “Old miss lucy’s dead…” you squat down and pulse or hold it.

Try it – I dare you.

After all that, I stayed over and did Stephanie’s  30 min core class. That was an intense class.
I am looking forward to having a strong core. 

Nov 22nd — Never Miss Leg Day Tuesday

img_1292Today was leg day and I wasn’t looking forward to going because my thighs are still very sore.
I haven’t told you I have an accountability partner (AP) who is making me stick to my workouts no matter what. He want’s to help me succeed and while he is far away he can still help me.

I am mentioning my AP because he was expecting me to go and work out today and…………………
…………..
I really really really didn’t want to work out but I knew I had to find a valid excuse backed by medical science.
Surely, I could google an article that would say

“You can take the day off when your muscles are sore.”

Well, not only did I not find such article but also my AP was not impressed with me trying to convince him that I needed a day off. He clearly told me that it didn’t matter what I showed him and I will still go and workout. That wasn’t all he added that if I didn’t go he would be very disappointed in me.

Sigh

4 pm came and off I went. Crying, Ok I wasn’t really crying, but I was dreading the pain that I was to endure. I didn’t want to feel that kind of pain.  I was tired — my body was tired.

Deep breaths

Obviously, I survived. I didn’t die but this workout tested my resolve. The running warm-up almost did me in and the circuit training was hard. I couldn’t help but to feel deflated that I couldn’t do the exercises as I normally could.

Through the workout, I fought my way through the negative thoughts and focused on the fact that I was here. That I was burning calories and that in the long run it was going to help me even if I didn’t work to my full capacity.

In the end, I was full of endorphins and I felt very good.
And thanks to my AP, I was glad I went.

Nov 21st — Gun Show Monday 

img_1234I am sooooo sooooore today all from Sunday’s workout.
I am suffering from a serious case of the DOMS (delayed onset muscle soreness)

My thighs are sore and it’s hard to walk, especially up and down the stairs, (damn living on the second floor!) and don’t even mention sitting on the toilet.
I am seriously contemplating doing research on how a woman can pee standing up or thinking how bad will it would be to wear diapers.  :-/

Anyway, since my upper body was feeling relative fine I had no problems showing up today for Monday’s upper body workout.
As you can see from that huge crazy smile in my face, I was set and ready to go.
SMH, I do look a little too happy here.

The trainers at The Camp dubbed Monday’ s workout “Gun Show Monday” but based on today’s workout it should have been called “Monday’s Push-up Hell”.
I’ve never done so many push-ups in my life.
The warm-up consisted of all kinds of push-ups in between mountain climbers, burpees, and crawls. I was sweating away and I knew my heart rate was up.
Just what I needed to get those endorphins flowing through out my body.

We were told to pair up again and as everyone was pairing up I went to a guy that was alone. It was good choice. He wasn’t too fast for me or too slow for me. Actually, he was just fast enough to push me to keep up with him.
I soon forgot about my muscle soreness and just focused on finishing up my workout.

I left my workout feeling quite accomplished and happy.

Driving home with jelly arms was another story.

Roxanne Plank and Push-up Song

This song came on today while at the store and it brought me back to Sunday’s workout. Can we say flashback? 😀

At the end of Sunday’s workout I heard Stephanie, our trainer, say…

“Everyone, come together in a full circle.”

We did as she told us, some of us groaning, some of us, like myself, wondering what was going to happen.

“Guys, meet Roxanne….”

Then she went to explain how we are to start this song in a high plank position and hold it there until you hear the word Roxanne. Then you do a push-up. You continue until the song is over.
Easy, Right? 🙂
Naw, it as 3 minutes of body shaking hell. Seriously, towards the middle of the song my whole body was shaking from holding a plank and could barely come down to do my (modified) push-ups.
I need more practice and maybe one day I will be like the super fit guy that was next to me and did the whole song without faltering.

I dare you to have some fun and try it. 🙂

Nov 20 — Sunday Funday

img_1153I woke up feeling hungover but it wasn’t because I had drank the night before. It mostly had to do with lack of sleep due to some stress and bad dreams.
My desire to exercise as planned was quickly fleeting. I could feel my dark mood trying to take over and while my rational mind knew that if I went and worked out I would feel better, my emotional side didn’t want to. That side wanted to wallow in her disappointment. Wrap herself in it and feel the warmness that only apathy can bring.
It was a battle because I didn’t want to succumb to negative emotions. Letting indifference take hold of me is never good for me and the people around me.
It was 7 am now and slowly I started to put on my gym clothes.

Fuck, it’s cold I should just stay home

I am not kidding when I tell you that I was like this girl in this video — trying desperately to talk myself into going to The Camp.

By 7:30 am, I was dressed, ate a protein bar, was ready to go but I was still here!
I needed a push and while I didn’t want to go there, because I wasn’t happy with him, I went there. Regardless of how I felt I knew that if I believed I was going to let him down (even if that wasn’t the case) I would feel worse. So, I just made myself believe.
Sometimes, it’s that easy. The mind is powerful.

And now it was 7:45 am and I needed to leave or I would be late and trust me you don’t want to be late for Stephanie’s class.

It won’t be a surprise for you all to read that my workout was just what I needed and it turned out even better when I saw my friend there. We worked out together doing the warm-up from hell and even a harder workout.
It has been a while since I last worked out and as I went through the stations could feel how weak I’ve gotten. 😦 I lost all my strength and stamina but as my friend told me the recovery will be faster and I will get it back quickly.
I finished the workout feeling tired but quite accomplished at what I was able to do.  I always do better when I work out with a partner.  They give me that extra incentive to push just a little harder.

I was ready to go home, thinking of the nice shower I was going to indulge in, when hear his voice behind me
“You ARE staying for core…”

Damn, I am going to be VERY sore tomorrow.

Good Bye Iced Caramel Macchiato

Last month I found this totally amazing drink – a beautiful honey-colored iced caramel macchiato. As I sipped it I felt my inner Italian come alive. In my opinion it’s a perfect mix of sweet, salty with a rich and deeply roasted coffee flavors.
Just YUM!

Oh and it’s so pretty to look at.
caramel-macchiato
I’ve tried both the iced and hot versions but I decided that iced is the way to go. You see when they squirt the caramel into the cold drink it doesn’t mix (as it does when it’s hot) but instead it clumps and hardens a bit and every once in a while you get this awesome little piece of soft caramel in your mouth.
Mmmmm so yummy.  I love getting that surprise unexpected little treat.

I was hooked after the first one and sadly I have indulged in this drink way more often than one should.
Seriously, I am addicted and… sigh I knew after this weekend I had to give it up. It was a bittersweet moment when I bought my caramel macchiato Sunday night before heading to work. I made sure I savored it to the very end.

The reason that I have to give it up is because I am finally feeling healthy enough to go and workout and if I want to make a difference in my weight (and my health) I need to give this and other comfort foods up. I need to start eating healthy again.

Oh my sweet yummy caramel macchiato…. I love you, I will miss you, but we can’t be no more.

Our love affair must come to end.

Good bye Iced Caramel Macchiato.

Choices

The choices we make along the way,
Will determine how we will spend our day.

We have a choice about how we feel,
By the food we eat at every meal.

How about a hamburger, fries and a pop?
I will choose a chicken salad with nothing on top.

This is a day when friends are together,
Cake, ice cream and lovely weather.

What will I do when tempted this way?
Should I go home or can I stay?

I must remember I am strong and free,
I am going to be the person I want to be.

When I eat healthy and stay in charge,
I can wear a small instead of a large.