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23 agosto 2016

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
109,9 kg	12,7 kg	19,9 kg	100%

(2 comentarios) Perdiendo 1,1 kg a la Semana

16 agosto 2016

Its all about INTEGRITY

Morning all.
Well, another loss this week. Which is great news - I guess. The thing is, I went over 2000cals on Saturday night when we went out for tea for my daughters birthday. And, I didn't complete all the exercise I said I would. Now some would say that that is fine, life happens, and it does - but I broke my word to you all. And, I broke my word to myself. (This is why we become dis-empowered) You either keep your word, or you don't.

This is what I committed to you all last week.

I will stay under 2000 calories for each day ending Monday night.
I will weigh in Tuesday morning
I will complete 4 x 45 cardio/walking sessions
I will complete 4 x 2k rowing sessions
I will move my bench press inside the home where I can actually use it.
I will schedule these activities into my diary (workability)

So, how do we restore integrity - being our word, having us regain people's trust, have them be able to rely on us? Saying sorry does not restore integrity because there is no commitment behind it, nothing to be accountable for.

1) The first thing to do is to acknowledge the 2 breakdowns.
So, knowing I was going out for tea Saturday night, I didn't track my calories properly on Saturday and when I did add them up Saturday late afternoon, I knew walking out the door that unless I drank water and ate lettuce for the night, I was going to go over. Also, I moved the bench press inside (as I said I would) but because it was nice weather, I took the opportunity to also completely dismantle the "large and very heavy complete home gym / leg press machine" and move that in as well. I then ran out of time to do my 4th treadmill/row yesterday. That was a lot of physical work and probably just as much exercise as a walk/row, BUT... it's not what I said I was going to do. Moving the bench press and doing my stated exercise would have had me keep my word in this area.

2) Have a look at the impact caused by not doing what I said.
So, Saturday night, I had a lovely chicken parma and a small serve of chips/salad. Beautifully cooked. The thing was, I felt guilty eating it - I wasn't free to completely and freely enjoy it because I knew I was going to have to 'fess up' to you guys about not doing what I said I would after my big share about integrity. As for not doing all the exercise, well, I feel like I let myself and you, who are supporting me, down. And justifying it with an excuse like "oh well, It was a lot of work bringing it in so that counts as exercise" doesn't work.

3) Now: Restoring Integrity - goes like this.
What you can count on me for this week, is to complete my goals for the week, and to be my word to you. I will plan my work/routine, and work my plan. ( I am now accountable to you )

So, this week:

I will stay under 2000 calories for each day ending Monday night.
I will weigh in Tuesday morning
I will complete 4 x 45min on treadmill at 5.2Ks (getting faster)
I will complete 4 x 2k rows
I will complete 2 x 10 sit ups (just starting)
I will complete 4 x 10 back stretches (I have a roman chair)
I will complete 2 x 100 step ups (50 per leg)
I will complete 2 x 10 bench press (weight to be determined as just starting)
I will complete 2 x 10 leg press (Weight to be determined as just starting)
I will schedule these activities into my diary (workability)
Bonus: Weather permitting, I would like to complete a walk around Lysterfield Lake in Melbourne's South East- approx 5ks.

Thank you for letting me share with you again. I really hope you see my sharing as a contribution. Writing this down brings my commitment into existence and has me be accountable to you.

Wendy

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
111 kg	11,6 kg	21 kg	Bien

(5 comentarios) Perdiendo 0,8 kg a la Semana

09 agosto 2016

Its all about INTEGRITY

So, a good result this week. I think my sharing on here does keep me accountable to myself as well as you. I guess I hope that what I have learnt as a personal coach may assist you with your goals. As a coach, I too have struggled with my weight but now it is time to really apply my skills to myself - a bit like practicing what I preach??
I have really embraced having integrity (giving my word) around my eating again this week. As I shared last week, I created having no more that 2000cals per day and I committed to doing 3 x 1 hour cardio sessions for the week - which I did. I kept my word to myself and you guys. Doing this has me feel empowered around doing it again this week :-)
Reflecting on the week past. At the bottom of my last post, I put that sharing my goals for the week with this online community "brings my goals into existence and has me be accountable to you guys". It also has me be accountable to myself. Integrity, in its simplest form is "being/giving your word". It is also about "workability". Plan your work, work your plan. Not sticking to the plan is a breakdown in integrity. Consider not following the plans for the foundations of a multi-store building. The consequences are that the building will fall.
Without integrity, nothing works. To have a meal plan and not follow it, is a breakdown in integrity. To give your word and not fulfil on that is a breakdown in integrity. A messy desk has no workability - it's a breakdown in integrity. Being late for work, late to appointments, late to a friends party, not sticking to your food plan, etc etc - it's all a breakdown around integrity.
It's not bad or wrong, life happens and sometimes we have no control over that. But breakdowns around integrity impact our results and what we are committed to and it's the breakdowns where we have control that disempower us because we know we are accountable despite the reasons and justifications we have for why it didn't work. It's not about good or bad, right or wrong. It's not about judging and it's not about allocating blame. God knows there is enough judging and blaming in our lives as it is.
But consider that when there is a breakdown around integrity, there is a loss of power. We feel disempowered. Didn't follow our diet or exercise plan, felt awful - experience loss of power, gets too hard, give up! Late to an appointment, walk in late, client/boss is annoyed, you are on the back foot so you feel like you have hold back, you experience a loss of power, meeting is a waste of time because it didn't go the way you wanted. Late to pick up your partner for a date or late home from work, they are annoyed, your night out/in is strained, you spend your time trying to make it up to them, any chance of intimacy goes out the window, miserable night all round. Sound familiar?
I have been there and done this too, that's why I am sharing this. But for me personally, I am really present to my lack of integrity and responsibility in the past around my weight and health. It's not consistent with who I am as a person or what I want to achieve around my weight.

My commitment to you this week

I will stay under 2000 calories for each day ending Monday night.
I will weigh in Tuesday morning
I will complete 4 x 45 cardio/walking sessions
I will complete 4 x 2k rowing sessions
I will move my bench press inside the home where I can actually use it.
I will schedule these activities into my diary (workability)

Thank you for letting me share. Writing this down brings my commitment into existence and has me be accountable to you

Wendy

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
111,8 kg	10,8 kg	21,8 kg	100%

(2 comentarios) Perdiendo 1,2 kg a la Semana

02 agosto 2016

It's all about INTEGRITY

Well, I made it. Stayed under 2000cals every day for the past 7 days. As a coach, I often talk to people about integrity - in it's simplest form it is simply being your word. I gave my word to myself and to a group I am coaching, that I would stay under 2000cals a day - a maximum of 14,000 for the week. By Sunday night I had almost 4000 cals to play with for the day on Monday and still be under the total for the week. The thing is, I gave my word to be under each day, not under 14000 for the week (then that would be okay to binge on the Monday - do you get that)Then it would be so easy to then "buy" myself off by saying at least I was under for the week.
The point is, I gave my word to myself and my group to stay under 2000cals each day. Secondly, without integrity, nothing works. Today at lunch, as a mini celebration, I made myself a pizza (you know the ones you make on thin Lebanese bread etc)and had a bourbon a cola - yet I am still on target to stay under 2000cals for the day.
If you are a graduate of Landmark Education you will really understand what I am sharing next.
I got this week that I am not responsible around my health.
My weight and how I feel about myself has me stopped in business, in relationships and in being a person who makes a difference to others.
What I pretend is that I am okay with this, when really, I am miserable and often lonely.
The impact is that I am dis-empowered, lonely, and in life - I play a small game, yet I am capable of so much more.
What's missing is being responsible, lacking integrity (my word) and taken actions that help me lose weight.
So, the possibility I am creating for myself is the possibility of integrity and commitment. The victory over the past is that I am present to who I need to be in order to have the results I want to have.

This week, you can all count on me to be my word to this on line community and my buddies on here
I will stay under 2000cals per day for the next week (Tues - Mon)
I will complete 3 x 1 hour cardio sessions for the week (I have all the gear trust me)
If you message me, I will reply within 48hours.

Thank you for letting me share. Writing this down brings my commitment into existence and has me be accountable to you :-)

Wendy

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
113 kg	9,6 kg	23 kg	Bien

Agregar Comentario Perdiendo 2,3 kg a la Semana

30 julio 2016

It's all about INTEGRITY.

Well, so far so good this week. I set myself a goal of eating under 2000cals per day - and a maximum of 14000 for the week to allows for some unders and overs. I know my cal list of foods is not dead accurate, but it wont be that far off either. So, day 5 and I have managed to stay under 2000cals per day although I came dangerously close to going over on one occasion - it was one of those new pineapple tim tams that nearly put me over. After this one, I had 50cals left for the day and a tim tam is 97 cals. I did think about licking the chocolate off second tim tam but it would have put me at risk of going over. A bit like drinking - a little bit can put you over the limit - don't drink and drive. A bit like don't lick and walk?? Is that even funny?

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
114 kg	8,6 kg	24 kg	Bien

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