Jan 11th... Learning to Love this Process

Today I read a fascinating article by writer James Clear. He told the story of a German philosophy professor who had moved to Japan in the 1920's to learn Kyudo, which is the Japanese martial art of archery. 

The German man, Eugen Herrigel, also eventually learned Zanshin: a state of relaxed alertness. 

"Zanshin is being constantly aware of your body, mind, and surroundings without stressing yourself. It is an effortless vigilance."

In our own lives, this means "choosing to live your life intentionally and acting with purpose rather than mindlessly falling victim to whatever comes your way."

I LOVED that I read this article this morning! I had just finished trying to hammer out a new, simplified daily schedule. I need more hours in the day! I have goals and dreams, yet need to fulfill the daily practical chores and commitments. And for health's sake, that must include time for Spirituality, Exercise, Rest and a healthy Food Plan.

Later in this article (which I hope you'll read in full HERE) James Clear writes: 

"The point is not to worry about hitting the target. The point is to fall in love with the boredom of doing the work  and embrace each piece of the process. The point is to take that moment of zanshin, that moment of complete awareness and focus, and carry it with you everywhere in life."

For me, I would re-word one part this way: To fall in love with the process. His sentence about that struck me hard. I absolutely LOVE the process of imagining, planning, researching and creating a new painting. Love it!

Yet, have I applied that to the PROCESS of getting healthy?? Uh, I don't think so. I'm pretty sure I usually have the final goal in mind! As in... lose this weight, get all health-i-fied, and get on with the rest of my life!

In fact I was just complaining this very morning to MyGuy that I needed to simplify. It's just getting too darn complicated! 

In addition to tracking calories, I was trying to keep up with grams of protein, carbs and fat; exercise; supplements; prescriptions; doctors appointments; support group meetings; and now per the doctors, the micrograms of Vitamin K in every bite, and to eat those same micrograms each day. Yeesh!! Tooooo much!

Ummmm.... I need to change my attitude.

I plan to re-read this article, and see how I can do that. How I can apply "effortless vigilance" - Zanshin -  to this process of gaining Health.

My book quote for today: "People don't fall off track because they do the wrong exercises at the gym. They fall off track because they stop going, just for a day or two, and then never go back. I've worked on this with thousands of patients, and it's the habit and routine of exercise that leads to success." --Younger Next Year for Women, by Crowley & Lodge

My verse for today: "Forget the former things; do not dwell on the past. See, I am doing a new thing!" from Isaiah 43

Enjoy the journey... which I finally realize means to fall in love with the process!!!!

Retta

=^..^=

Dec 22nd Ending the Year with Hope & Peace

So many changes, so much to feel thankful about. 

Very busy, like everyone else. :-)

I'm feeling encouraged and hopeful. Lots to think about, lots to learn, lots to do.

Do.

That's the key. Consistently do.

I'm still working on my SERF practices. That stands for Spiritual, Exercise, Rest, and Food Plan. Simple, yes, but easy for me to remember.

In case anyone missed it, I wanted to offer a Christmas present to ya'll: 

a free e-book from Dr Marty Lerner (link below). 

It's the one that I feel God used to show me some pieces to the puzzle that I had been missing. It's not just a bunch of theory. Anyone on this journey to health very long has had it up to HERE with theory, yes?!

It's action oriented. Short. Practical. Sure... work on the Whys all you want. But in the meantime, DO. That's the book in a nutshell. In fact, in his 30-ish years of running an addiction clinic (Milestones in Recovery), Dr Lerner has been convinced that until we get our behinds fully into DO mode, we will be side-tracked and stuck forever in the WHY mode. That we will have the cart before the horse. 

So his solution: DO. Then once rolling in the right direction, we can work on the other stuff.

Highly recommended. Here is the link to the free ebook, no strings attached. 

Merry Christmas!

My book quote for today: "You make a daily choice in how the rest of your life goes, and it can be great. The rules are straightforward: exercise hard and you will grow younger. Care about other people and you will grow happier. Build a life that you think means something and you will grow richer." --Crowley and Lodge, Younger Next Year for Women

My verse for today: "Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland."

My quote for today:"Be like the bird who, pausing in her flight on limb too slight, feel it give way beneath her, yet sings, knowing she hath wings." --Victor Hugo

Retta

=^..^=

July 7th I Can Do Better

What's that emo we see on the interwebs? Face palm?

(photo credit)

That's what I feel like doing today. I JUST finished visting a blog I read once in a blue moon. And scrolling down past posts, one jumped out and smacked me right between the eyes. The post title is: 

How to Succeed at Weight Loss 

(And Anything Else) 

(Link to whole post Here) 

Sounds like an infomercial, right? But here's the thing... the blog writer, Bryan Ganey, has lost nearly 400 pounds, no surgery. 

You read that right: LOST 400 lbs. So, I have to give the man some respect, and at least be open to new ideas.

But that was the problem. What he went on to say was NOT a new idea to me. Ouch... it was all too familiar, in fact.

I looked up from the computer screen, and saw the little yellow sticky note I had stuck where I could see it every day. It was slightly curling at the edges, and dated 7/30/12.  I felt rather... I don't know... foolish feels about right... as I read it:

Make a Schedule... and FOLLOW IT!

Make a Menu.........and FOLLOW IT!

Yep, it was exactly what Bryan Ganey had posted about. Exactly.  Have a routine, and then follow it. Sigh...

The problem is, without the "doing" part, having a cute little sticky note with good advice doesn't do a bit of good. If I had taken CONSISTANT ACTION when following the instructions on that sticky note, I would have been at my goal weight now, and a lot healthier.

Consistent Action. That sounds familiar to me, too, as I type it out. Must've done a post about that, too. :-}

I've kept a daily "to do" list for decades. 

Planned my projects.

Made lists.

Made plans.

And here I sit, admitting it is just wasted ink without the follow through.

I can do better.

I can follow through. Like Mr Ganey writes, if we do that day after day after day... we will eventually see results. It will add up. 

I know I've written about this before. I've even "tried" before. But I think we must learn in layers... in levels. Hard to explain. But maybe we just have to ready for that next step. Be willing for that next step.

I'm not going to get all jazzed up and write out yet another plan or list or program. I've done all that. I'm just going to DO the part I haven't been consistent in doing:

FOLLOW IT.

I highly recommend Mr Ganey's post. Very good kick in the tush if you are struggling.

Never quit,

Loretta

APRIL 19th A Different Point of View!

For all those who roll your eyes whenever I post a new "aha" moment... get ready to rock an' roll 'em! 

I read a post by Marion at Affection for Fitness that stopped me in my tracks. It's titled: Why I Don't Believe In Willpower for Weight/Fitness. 

Now, I've been  looking for answers for YEARS, trying this and that, going down many dead end paths, reading umpteen different books and trying to learn from the "experts". Everyone has an opinion. But I can't recall reading THIS idea before, from quite this angle, that Marion wrote about.

I highly recommend you read the whole post yourself, but for the sake of discussion, here is what I got out of it, in a nutshell:

Stop trying to find ways to stay all excited/highly pumped up/motivated every single day as a way to get you to your goal, or you will burn out!

 

That's my summary... she said it better. But I had to stop and think about it. Cuz I've been doing the OPPOSITE of what she is saying. Trying to find ways to keep that "motivation" level all hyped up; to "feel" motivated. But Marion made the point that NO ONE can "feel" highly motivated for long periods of time, without ending up feeling tired and wanting to take a rest, a break from it all. 

She said what we need is STAYING POWER, not will power. And we get that by not depending upon "feeling" all excited and motivated, but from just having a plan of what we need to do, day in and day out, then DOING it regardless of how we "feel". 

Bingo! That's when I saw she was right... that IS how I've been feeling lately, tired and burned out. Actually, for a long time! I just never saw it in quite this light before. I won't repeat her post here, but she does explain the answer to all that, so if you find you are feeling kinda burned out, I really do suggest you read her post HERE.

After thinking of all the posts I've written here about motivation, attitude, determination, energy, passion, positive thinking, getting strength, being a Warrior, willpower, blah blah blah... I wonder if I've made it clear that I am a SEEKER, not an expert??

 I don't HAVE the answers, I am SEARCHING for the answers. I know that I've said that before, but not with every post. And I suspect that I must come off as some kind of know-it-all, due to some "feedback" from certain folks. For someone who has turned that corner and has finally "gotten it", I guess I can see why they might feel impatient or frustrated with those of us still trying to "get it". I mean, even *I* get tired of feeling like all I do is talk it, not walk it!

Let me make it reeeeaaalllly clear: I am ON this journey to wellness. I have NOT arrived! I am still learning, and I like to write about stuff that I am interested in, and that--at the time--I am excited enough about to want to put it into a post. Yes, I hope someone else might find it helpful, too. And I'm sorry--truly-- if my communication skills make it sound like I'm thinking I have all the answers, or that I'm saying everyone should do it "my" way. Cuz that's the opposite of what I think! All plans do NOT work for everyone. We all have to find what works for us.

But there are some overall "principles" that do seem to apply to most everyone. And I'm thinking that this post by Marion is one of those. At least... it rings true to me. So I'm pointing it out, in the hopes that others might also find it helpful. If it contradicts anything I've previously written, then definitely ditch what I said, and listen to someone who IS successful at this journey to wellness!

 I really mean it when I say... do yourself a favor and take time to read her post. It's a keeper!

My book quote for today: "All inputs contribute to who you become as a person! Nothing is neutral. Every exposure either overtly or discreetly influences your personality, your character, and the choices you make during the day, even though you are consciously unaware of most of them." --Tommy Newberry, The 4:8 Principle

My verse for today: "May the words of my mouth and the meditation of my heart be pleasing in your sight, O Lord, my Rock and my Redeemer."

My quote for today: "The reason why you aren't interested in "deep motivation" is because you know that success in the long run is about pacing yourself and not emotionally exhausting yourself." --Marions daughter

Enjoy the Journey,

Loretta

=^..^=

PS: As of April 2013, the Comments are turned off. 

Please enjoy just reading, no pressure to respond. 

I hope something Encourages you, or sparks Hope or interest. Or not. 

But either way, I want to continue to document my Journey to Wellness. 

 

OCT 25th This Is Real Life

Hello Journal & Friends!

Today is my 800th day since starting my blog. Whoodathunkit!

For me, it's brought out a mixed reaction, seeing as how I am still not at my goal.  :-}

I was all set to write about what a roller coaster ride this last week and a half has been. My Sweetie was on vacation from work the whole time... which seriously interrupts computer time and alone time. I'm feeling the stress from being behind on EV-erything.

Let's see... I went Zero Wheat on Oct 1st. Did great, lost 2 pounds, two weeks in a row. 

Then, feeling all jazzed, was "willing" to lower my calories to 1400 and get All Serious. Did fabulous... til the following weeks weigh-in: gained 2 pounds. Say what??!

Then it was our 34th wedding anniversary this last Saturday, and it was a wonderful day all around. 

But... the next day I was tired and not feeling it, and slammed head first into the "I-just-don't-care-what's-the-use-it's-too-late-for-me-anyway" wall. So, I overate a bit... on-plan food, but too much of it. 

It's weird... I knew at the time it wouldn't make me feel better. But instead I chose plain ol' "escapism". In fact, I had a can of Spam sitting on the counter, ready to fry it all up with melted cheese. The only reason it's still in my cupboard is cuz I glanced at the clock, and it was 11 pm. I had to go to bed soon, and figured it wouldn't be worth it. I wish I could say it was for a more Mature reason that I stopped, but there it is. :-}

Then yesterday as I was looking forward to some "me" time when he goes back to work today, and about to post an Oh Poor Me Lament... it struck me that this is NOT some diabolical roller coaster ride designed just to get me sidetracked. 

It's. Just. Life.

Just plain, ordinary ups and downs of my life. I admit, I'd sure LIKE it to be all smooth sailing. I usually stay on track just fine, thank you very much, when things are all hunky dory. But when my routines are jerked out from under me, I flounder. I really really REALLY need to change that. I WANT to change that. 

Because it finally occurred to me that the Routine and Order that I enjoy is not always what Life has planned for me. I am not the center of the universe, and God doesn't check with MY daily planner before He allows stuff to happen. :-}

So, back to the journey. 

Back to the focus on being Consistent, and not using routine disruptions as excuses. 

Back to shifting more focus over to my art, and finishing up my sewing projects from this summer. 

Back to LIFE. 

Living it now, not waiting til I'm skinnier. 

:-)

From Dr Phil's book: "Our inner thoughts, beliefs, self-perceptions, and emotions can give us a lift for a positive outcome, or hold us back in complete inertia."

My verse for today: "You are forgiving and good, O Lord, abounding in love to all who call to you."

My quote for today: "Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." --Wayne Dyer

Enjoy the Journey,

Loretta

=^..^=

DAY 800

DAY 508 The Boring But Useful CHECKLIST

Good Afternoon, Journal & Friends,

When I had my first hand surgery back in October of 09, they did something I found amusing... yet I was glad they did it. 

Each person along the chain of events initialed my hand/wrist in ink... right on my skin. Including me, the nurses, and even the surgeon, all prior to the surgery. They were absolutely determined to get it right! Or, in this case left... it was on my left hand. ;-)

They had a checklist, and this was one way to make sure they didn't slice and dice the wrong body part. They didn't leave it to chance, to memory, or even to "procedure". They followed a checklist, and that checklist said that each person had to initial the body part to make sure it was the RIGHT body part.

Well... recently I read about a book written by Dr Atul Awande, titled "The Checklist Manifesto: How to Get Things Right." It was fascinating! And had a lot of the truths I could apply to my own journey.

Here are some excerpts, bolded emphasis mine, that I found interesting. It's long, but worth it:

"Despite showing (hospital) staff members of the benefits of using the checklist, 20% resisted stating that it was not easy to use, it took too long and felt it had not improved the safety of care. Yet, when asked an additional question - would you want the checklist to be used if you were having an operation - a full 93% said yes." 

"In a world in which success now requires large enterprises, teams of clinicians, high-risk technologies, and knowledge that outstrips any one person's abilities, individual autonomy hardly seems the ideal we should aim for. ..what is needed, however is discipline...

Discipline is hard - harder than trustworthiness and skill and perhaps even than selflessness. We are by nature flawed and inconstant creatures. We can't even keep from snacking between meals. We are built for novelty and excitement, not for careful attention to detail. Discipline is something we have to work at." 

"We don't study routine failures...when we look closely, we recognize the same balls being dropped over and over, even by those of great ability and determination. We know the patterns. We see the costs. It's time to try something else. Try a checklist." 

"We're obsessed in medicine with having great components, the best drugs, the best devices, the best specialists - but pay little attention to how to make them fit together well"" 

"It somehow feels beneath us to use a checklist, an embarrassment. It runs counter to deeply held beliefs about how the truly great among us - those we aspire to be - handle situations of high stakes and complexity. The truly great are daring. They improvise. They do not have protocols and checklists. Maybe our idea of heroism needs updating." 

So, being one always on the lookout for useful tools along this journey, I made myself a Checklist template with the stuff I'm working on each day. Like I mentioned before, I don't expect perfection each day. But I know me: if I have it written down, easily accessible, and can check it off as I go, I will accomplish MORE than if I were to try to remember it all hit and miss. (can click pics to enlarge)

I have the big size I want to keep, one for each month, in a notebook. But I also printed out a small "working" copy to stick in a pocket, or doodle on, throughout the day. Just to make it practical and doable. 

And there is something in me that enjoys checking stuff off a list! So there is that fun factor, that sense of accomplishment. 

At the end of 2011, I expect to look back and say "Wow! What a great idea that was... look at all I have accomplished. All these small daily goals added up to big changes at the end of the year!"

Try it, you might like it.

From Dr Phil's book: "It's about changing yourself from the inside out."

My verse for today: "Praise the Lord, for the Lord is good; sing praise to his name, for that is pleasant."

My quote for today: "If you never did you should. These things are fun and fun is good." --Dr Seuss

Enjoy the Journey,

Loretta

=^..^=

DAY 506 Part 2, A Shiny New Year Full of Possibilities

Hi there again!

Okay, I've had my "booty seep" and my coffee, and am ready to go!

I have one thing to say to anyone who stumbles on this blog, who is just beginning... well, this IS January 1st. So, it might happen. ;-)

Never quit. 

Never. 

Always continue, no matter what. 

NO MATTER WHAT.

Do this for you, not for anyone else. And if you never quit, you will learn, grow and finally get good at what works for you.

What I write here is not from the perspective of an expert... someone with all the answers who has it all down. It's from the point of view of a student, one still learning. I write those things that I want to learn, that I want instilled in MY mind and heart. That I want to read and have influence ME. 

I have nothing to offer other travelers, except Encouragement and Hope. I cling to those with an iron grip... and that is what I try to pass on to others.

There was a time in my life when no one believed in me. I had tried and failed so many times, why SHOULD they believe in me?? I don't blame them at all. Yet still, do you know how deeply painful that feels?

But one person, my doctor, told me he believed I could do this. I had known him for about 20 years, and he, too, had seen me try and fail. But one day he looked me in the eye and said "I believe you can do this." 

That was powerful. Never underestimate the power of a kind word to another who is struggling. 

Celebrate who they ARE, not who they are not. Encourage, cultivate and uplift them. Be kind and offer words that UPlift, not drag down. You never know what might come of those seeds planted in their heart.

Finally the day came when *I* started to believe I could do this. Yes, I still had to work out the "how". To find a method that would work for me. It's been a long, hard journey so far, but I will never quit, regardless of what anyone else thinks of me. This is MY journey, MY life. And I believe in myself, finally.

Today is the first day of the month, the first day of a brand new year.

So... weigh-in: 332 lbs. 

That translates to 5 lbs lost in December. Finally going in the right direction!

And I did the tape measurement thing, and compared to last Jan 1st. Good news there: in 2010, I lost a total of 12.25 inches. Yay!

Sure, I wish I had made better progress in 2010... but there is no going back. There is only learning, growth, and going forward. So, on that note, on to my Checklist for 2011. 

It's nothing new and exciting. Just stuff I know to do, and want to be CONSISTENT this year with. 

That is my theme this year: CONSISTENCY.

(can click to enlarge)

My 2011 Small Stuff Checklist

Emphasis: Joyfully Embracing Consistent Focus

Focusing on all the small stuff that, together, add up to big healthy changes.

Intention: To transform scheduled routines into automatic habits that feel natural and produce joy, peace and a feeling of accomplishment.

Attitude: At this leg of my journey, I want to shift towards…

-celebrating who I AM, not who I am not

-a relaxed acceptance of what is/can’t change

-gratitude for my blessings

-confident knowledge of what is within my ability to change

-a focus on living fully and joyfully NOW, even as I travel towards my goal

-embracing the truth that it’s a “done deal”, it’s mine. I just have to get there. It is there, waiting for me, already accomplished.

Physical:

Calorie range 

Exercise routine 

Leg Stretching 

Walking routine

Liquid Vits

Vitamin pills

Weekly menu & food prep

Daily Routine chore list

Mental:

Flashcards

Goals List

Music

Visualization-ipod

Motivational books

Art books

Spiritual:

Bible

Gratitude, AM & PM

Emotional:

Business art 

My art projects

Household/craft projects

Computer:

  Journey blogs

  Read Art blogs

  Update my Art Blog weekly

Well, there you have it. I have no expectations of perfection... but having the checklist will move me closer to my goals than if I tried to do it hit and miss by remembering it all.

 I want to talk about the idea and benefits of a Checklist, but that can wait (too long already, sorry). 

Happy New Year, everyone!

From Dr Phil's book: "For you to succeed, you have to translate this knowledge, awareness, and insight into action."

My verse for today: "The Lord is good, a refuge in times of trouble."

My quote for today: "Why fit in when you were born to stand out?" --Dr Seuss

Enjoy the Journey,

Loretta

=^..^=