NROLW and more Beck on getting back on track.

Last workout of Stage 3 for New Rules of Lifting for Women today!

  • Dumbbell cuban snatch: 3 x 6 with 20 pound dumbbells
  • Dumbbell single-leg deadlift: 3 x 6 at 25 pounds
  • Barbell bent-over row: 1 x 6 at 55, 1 x 6 at 65, 1 x 6 at 75
  • Dumbbell  squat 3 x  6  25#
  • Dumbbell incline bench press: 3 x 6 at 25#
  • Planks: 90 second holds 3 times
  • Reverse woodchop: 3 x 6 at 50 pounds
  • Bodyweight matrix: 3 times.

I also did some track walking and then spent 15 minutes doing some stretching.  While my legs didn’t feel really tired or anything from my run yesterday (really surprised here), they were a touch stiff.   Have a feeling they will be more sore tomorrow (damn matrix!).  Met John at Ridge street again for the usual Wednesday morning eats!

bagel2

coffee

This is always such a nice post workout treat.

Had the same lunch as yesterday (yogurt,cereal ,and blueberries!)

lunch2

These blueberries are good, but not as good as the ones I picked myself!  Can’t wait for Friday!

John fixed me a latte for an afternoon snack, although it is getting a bit warm for that.  We only have AC in the bedroom, so unless I move up there to work, I won’t be having the hot lattes much!    Forgot to thaw out any meat for dinner, so ate veggie tonight!

Scrambled eggs with feta cheese – I love feta (well, I love pretty much any cheese, really).  It goes really well with eggs.  Delicious strawberries, too!

dinner1

Not pictured are the blueberries I am snacking on as I type this post 😀

Seems there are some struggling bloggers out there with getting back on track, so thought I might post some ideas from the Beck book about getting back on track.  Of course, it helps to have the book and start from step 1.  I am still working through the book.

Anyhoo – here are behaviors you can do to get back into the groove:

  1. Acknowledge that you went off track.  However, do not beat yourself up.  I read too many blogs with people being way too hard on themselves.   Self-loathing is just not healthy, so don’t practice it, okay?
  2. Recommit yourself to your plan.  That list that I mentioned the other day about the reasons you want to be healthy?  Read it – and if you haven’t written one out – do it now!
  3. Draw a line in the sand to stop whatever you are doing.  Stop the binge and don’t let yourself  “restart tomorrow.”  Start right at this moment.  (This is so key – there is a big difference between going over by 500 calories and 2500 calories).
  4. Get back to your scheduled eating plan.  This is really important.  If you happen to fall face first into donuts in the morning, don’t skip your food for the rest of the day to atone.  That’s only going to keep you teetering off plan.
  5. Once you get back on track, think about what was the problem that got you off track and try to find another way to deal with it or give yourself another option.

Question:  Are you really hard on yourself when you get off track?

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8 thoughts on “NROLW and more Beck on getting back on track.

  1. PTG1002

    Boy, I felt like you were talking right.to.me.

    (were ya?? LOL)

    Such a great post, and great reasoning as WHY we all got started into this “health phase” (which isn’t a phase, it’s lifelong, but you know what I mean!) to begin with.

  2. Elaine

    Very timely. I was off today– somehow there’s a disconnect between the sensible advice I give to others (it’s okay, you won’t be perfect every day, move on) and realizing it applies to my own situation.

  3. South Beach Steve

    I am very hard on myself when I fall off the wagon, but I feel like I have to be. It keeps me from falling off very often. Your suggestions are good ones though, most of which I already implement, but haven’t really put into writing. Thanks for sharing.

  4. debby

    I absolutely am still hard on myself–that is my immediate reaction. But I try to change that thinking immediately, and get right back on track. I learned the importance of that ‘get right back on track’ early in my weight loss experience.

  5. Susan

    Congrats on finishing Stage 3!! 🙂 I’m not that hard on myself when I fall off track with my eating, but I’m probably a little harder on myself than I should be when I fall off track with exercise. I pressure myself a lot to get all my workouts in, and sometimes I may need to chill a bit! 😛

    Also, cereal boxes went up to the top of the cupboards yesterday. No snacking yet! 😀

  6. Cei

    I beat myself up…whilst I’m going off track!!! I am a serious culprit of the…”I’ll start again TOMORROW!!” Usually I punish myself in the gym…BIG TIME and until I do that…I tend to spend the whole day feeling truly disgusted and disapointed in myself!! I have alot of work to do on the whole ANTI negativity effort!!!
    Lori…I have to ask…WHERE DO YOU GET ALL YOUR UMPH for weights!? I know weights are your favourite…I’m really struggling…I don’t know if I’m pushing muself enough, I often leave the gym feeling like it’s all been a bit of a waste of a workout and something of a chore!? I love my cardio…I can cardio it up all day…but weights…it just ain’t happenin for me!!???

    1. Lori Post author

      Umph for weights is just the high that I get from lifting! I love it. I love how strong I feel. I’m a shorty, so maybe doing the weights gives me some sense of strength that I am lacking in height. I love to push myself with the weights. Sometimes I have to back off, as it is just too heavy to finish (and I am paranoid about injury), but that gives me a goal to work for.

      1. Cei

        I think I have found a little umph now…hurrah!!! Freestyle weights are deffinately the way to go for me….I enjoyed it, and I really felt the benefits!!! Usually I just use the machines at the gym…but I don’t think I push myself on those enough….so to the garden with dumbells it is….much better!! 🙂 Thank you Lori

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