|
Post by Cait on Oct 22, 2021 17:40:48 GMT
Good Morning Challengers
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday we walked 2.1 mi before breakfast.
Last night DD1 and DGDs came over for dinner and we gave DGD2 a belated bday gift. DGD1 did some homework while they were here - what a difference in how things are done. Homework via iPad through google docs. I got takeout dinner for us all.
Busy getting ready to leave tomorrow 6 am. I did 7 errands plus an hour long office appt. Whew!
Beck Tip of the day: Friday Weekend Warm-up: Don’t go out this weekend and buy Halloween candy! It’s early, and chances are high that you might get into it before next weekend (and if you don’t, having it in the house might tax your resistance muscle).
KELLY - GFY getting in your exercise 2 mi despite the worries and work. I’ll keep your Sis and the others in prayer.
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by Cait on Oct 23, 2021 13:34:06 GMT
Good Morning Challengers
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday we walked 2.1 mi before breakfast.
We are on the road headed north. It’s dark. Planning to attend my WW Virtual meeting soon. Hope the connection will work as we get into the mountains.
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by Cait on Oct 24, 2021 19:17:59 GMT
Good Morning Challengers
Yesterday I did 5/6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday no exercise, long day of travel. We ate dinner out, indoors because of weather and limited options. We weren’t real comfortable - in CA the counties and employers set their own mask requirements and the place we went no one wore masks. Fortunately the seating wasn’t crowded, but the server got so close, I was on edge. We haven’t eaten indoors anywhere in over a year, and in LA County servers wear masks.
We should arrive home in an hour. We went thru some rain yesterday and today, but it’s dry, clear and cool right now.
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by Cait on Oct 24, 2021 19:18:26 GMT
|
|
|
Post by Cait on Oct 25, 2021 16:15:15 GMT
Good Morning Challengers
Yesterday I did 5/6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday no exercise, got groceries and drove the last leg home. We were met by a rainbow as we headed out of town for home 😍 We got in a lot of steps unloading the car and putting things away. Temps were 51 outside and 55 inside when we arrived at 1:30 and the sun was behind the mountain. Our home is in a canyon. We had to turn on the lights. Quite a change from 70’s and light. Ran the heater for a while and DH put a fire on in the wood stove. So cozy! It was in high 30’s this am. Chance of rain so don’t know if we’ll walk.
Beck tip of the day: Monday Motivation: We are heading into the holiday season. If you haven’t been on track lately, now is the time to start. Even if other holiday seasons have gotten the best of you in the past, this can be the year that you make a change. This can be the year that you get it right. And it starts TODAY!
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by amyrs on Oct 26, 2021 3:33:09 GMT
Hi all.i. I am stay9ng with my government MCO .I like it. There is no cost to my medications and they are good to me. I am irritated with my home health agency. they took shopping away from me. I told them I would not go with them any more. They ended their contract on December 31 anyway with my MCO. I will be glad.
|
|
|
Post by Cait on Oct 26, 2021 16:02:28 GMT
Good Morning Challengers Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts. My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚 1 microhabit: - “No seconds with snack”: 💚 Yesterday we walked 2 mi, about half of it in light rain. It’s raining now and we may not be able to walk. Yesterday we got some sun and I realized the sun isn’t behind the mountain until after 3 so it must have just been overcast at 1:30 on Sunday. Beck tip of the day: Tuesday Reality Check: Did you buy Halloween candy already? Is it tempting you? If so, get rid of it. Hide it. Give it away. Do something so that it’s not hanging around and taxing your resistance muscle the rest of the week.We haven’t bought Halloween candy yet. Planning to go to town Friday to shop and try to get covid boosters. Beck Institute has a blog and I liked this piece on “Hot Brain vs Cool Brain” cares.beckinstitute.org/blog/hot-brain-vs-cool-brain/AMY - Is MCO Managed Care Org? Glad you’re satisfied with it. I hope you’ll get better Home Health services soon. Be well and take care, for ourselves, and for each other. Cait
|
|
|
Post by Cait on Oct 27, 2021 16:02:38 GMT
Good Morning Challengers
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday we walked 2 mi.
Beck tip of the day: Wednesday Sabotage: I just want to snack all evening long. Response: If I get the urge to snack all evening long (especially if I’ve had a reasonable dinner), then it’s NOT about hunger! It’s about boredom, or being tired, or needing some pleasure. There are many other ways to achieve these ends without sabotaging my weight loss goals, so I’m going to find something else to do.
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by Carol on Oct 27, 2021 21:47:41 GMT
It's WEDNESDAY, OCTOBER 27 (I think!)
I'm finally checking in after our 2+ week road trip -- phew! In reading your posts, it appears things are going well! CAIT, I'm sorry about your BIL, but happy his symptoms are not serious. KELLY -- I hope you were able to avoid the word Covid on your days off. I'm sorry about your sister, too. It just keeps on, doesn't it?
Our trip was a mixed bag. We enjoyed our road tripping, and the beach is always nice. On the other hand, it was probably the last time we three sisters will be together, and the middle sister won't remember anything. She won't remember seeing our older sister, she won't remember walking on the beach, and she won't remember catching up with our nieces and their children. She just seems so unhappy and restless; I feel it's because she never knows where she is, why she's there, or what's going to happen next. The confusion must just be overwhelming! It makes me sad.
I did get some walking in, on the beach and in Charleston and Savannah mostly. According to my MapMyRide app and my phone, I logged a total of 35 miles. Today I was back in the pool (2), and I stretched! The pool and stretching felt heavenly!
56/250 miles 9/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March16; April:17; May:16; June:16; July:14; Aug:17; Sept:15; Oct: 9/31
|
|
|
Post by Cait on Oct 28, 2021 16:08:23 GMT
Good Morning Challengers
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
1 microhabit: - “No seconds with snack”: 💚
Yesterday we walked 2 mi.
I had a zoom get together with 3 of my 1st HS classmates and it was fun.
Beck tip of the day: Thursday Think Tip: Are you reading Response Cards every day? If you’re not, it’s time to start! Your brain will make plenty of sabotaging thoughts all on its own. You need every bit of ammunition to respond to them.
CAROL - Yay, you’re back! Kelly has a week off from work and hasn’t been posting. I’m so glad you and your family were able to spend that time together. Even with the bittersweet feeling about your middle sis, it’s a precious gift. Excellent miles! Glad you could get back in the pool. My bro still has a cough but he’s better. I think it’s now 3 weeks since his positive covid test.
Be well and take care, for ourselves, and for each other.
Cait
|
|
|
Post by Carol on Oct 28, 2021 17:30:17 GMT
THURSDAY!
It's so funny to put on long pants again! During the two+ weeks we were gone, I had only put on long pants for the sunset cruise on the water. Now, fall has arrived in Lincoln, so the weather is cooler, but the leaves are beautiful!
CAIT -- good job on your HHs and walking. You must be on a real streak now!
I went to the pool this morning and was one of about a dozen participants who wore Halloween masks and/or costumes. It was a fun way to get 2 miles in! I just finished stretching, too.
58/250 miles 10/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March16; April:17; May:16; June:16; July:14; Aug:17; Sept:15; Oct: 10/31
|
|
|
Post by Cait on Oct 29, 2021 17:03:23 GMT
Good Morning Challengers Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts. My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚 1 microhabit: - “No seconds with snack”: N Yesterday we walked 2 mi and saw a few salmon in the river, and a blue heron. DH cleaned the gutters and tightened the screws on our metal roof, did some raking in the driveway. The driveway is covered in small branches and pine needles. It was overcast in the am but turned into a gorgeous afternoon. This am we left earlyish to go to town to hopefully get our Covid boosters, get groceries, lumber, other errands. We’re waiting in line now and it looks like we’ll get them. It’s an hour drive each way. Our area got notices of a 5 hr power outage for “emergency repair,” so when we get home I may not be able to get much work done. The Fall colors were more widespread and vivid than last Sunday when we arrived. Beck tip of the day: Friday Weekend Warm-up: Important Halloween Reminder: Overeating candy will not make you feel good. Remember that with a reasonable plan, you can enjoy some Halloween candy and still enjoy feeling on track, feeling in control, and not feeling sick from over-indulging. If you haven’t already done so, make a plan right now. Be well and take care, for ourselves, and for each other. Cait
|
|
|
Post by Carol on Oct 29, 2021 21:17:04 GMT
TGIFRIDAY!
CAIT -- GFY walking and making all your HHs and most of your microhabits! I know you enjoyed seeing salmon and the heron on your walk. I'm assuming you were able to get your boosters -- good!
The leaves here are bright and colorful this fall, so I took my sister on a little ride around a couple of lakes to "leaf peep" just a little. It was nice and sunny, which always helps!
I went to the pool for 2 miles today, and I did an extra-long stretch, so I'm counting 2x for that!
60/250 miles 12/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March16; April:17; May:16; June:16; July:14; Aug:17; Sept:15; Oct: 12/31
|
|
|
Post by Cait on Oct 30, 2021 15:41:59 GMT
Good Morning Challengers Yesterday I did 5/6 of my main HHs, stayed in my 💚 zone of pts. My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚 1 microhabit: - “No seconds with snack”: 💚 Yesterday no exercise. We went to town, a half day outing, and came home, got the groceries put away and then the power went out and didn’t come back on til 4:45. I could have done my PT exercises, and we could have walked, but instead we just relaxed and read. We got the Moderna covid booster, which was a half dose compared to the first two doses - so far no side effects for me other than slight arm soreness. DHs arm is more sore and he feels a little funky but not as much as after the 2nd shot. We forgot to get Halloween candy, and his prescription transfer from SoCal to here didn’t come thru in time, but a friend is going to town later and will pick those up for us. I attended my WW Virtual meeting this am and it was good - on how to get more fiber in our diets - but I felt like it didn’t focus enough on the health benefits of fiber - it’s not just for digestive health - it’s associated with protection against almost every chronic disease, and reduced mortality, just by eating more whole grains and legumes! nutritionfacts.org/video/is-fiber-an-effective-anti-inflammatory/CAROL - So nice you could take your Sis out to look at the Fall foliage. I bet getting out and being with you does her some good, regardless of whether she remembers it later. 🙏 GFY 4 mi Thurs & Fri at the pool and stretching! Re long pants - we, but especially DH, always have a little shock when we come north in Fall and have to let go of the shorts life. Shorts are year-around in SoCal. Very cute about the Halloween pool masks 👻🎃 Be well and take care, for ourselves, and for each other. Cait
|
|
|
Post by Cait on Oct 30, 2021 17:23:48 GMT
In the Beck blog I found this “Fantasy vs Reality” piece really good for prepping for Halloween candy being in the house. It’s helping us pause and think - what used to feel “great” about overeating or eating certain foods actually doesn’t feel good at all. ——- My client Jeff was in the habit of eating a whole pizza several nights per week. While he knew this was sabotaging his health and weight loss goals, he found that he kept giving in to the lure of the pizza. In session, I asked, “What’s so great about eating a whole pizza?” Jeff thought about it and said, “I don’t know. It’s just so great. There’s so much sauce and cheese, and it’s so filling and satisfying.” I said, “Let’s look at this objectively. How do you feel psychologically when you finish eating a whole pizza? Are you thinking, ‘That was a great decision?’” Jeff answered that he often felt pretty regretful. I responded, “How do you feel physically when you finish a whole pizza? Do you feel pleasantly full?” Jeff responded that he often felt stuffed and somewhat uncomfortable. This was very interesting to me: when asked what eating a whole pizza was like, Jeff said it was great and satisfying. When asked how he specifically felt psychologically and physically after eating a whole pizza, the answer was very different. No wonder Jeff kept eating a whole pizza! He kept buying into the fantasy of what eating a whole pizza would be like: satisfying and great. He would either not recognize or not pay attention to what the reality of eating a whole pizza was like: full of feelings of regret and being overly stuffed. Jeff made the following Response Card: It’s true the idea of eating a whole pizza is great, but the reality is not great at all. I end up uncomfortably stuffed and mad at myself. In giving up eating a whole pizza, I’m really not giving up anything that actually feels good. It’s worth it to stop at a reasonable amount.I’ve seen this fantasy vs. reality concept play out in many other ways in my clients throughout the years. When we first started working together, my client Jen would overeat ice cream every time she got very upset. We worked hard on building up alternate coping mechanisms for Jen to employ when she got upset that helped her feel better and continue to feel in control of her eating. In time, she saw that eating to soothe her upset feelings ultimately caused more upset: she ended up mad at the situation and mad at herself. There was one instance a few weeks ago when Jen had a really bad day at work and fell back into her old pattern. She stopped at a convenience store on the way home from work, bought a pint of ice cream, and ate the whole thing. In session, I asked, “What were the thoughts at play?” Jen said she was thinking, “I don’t care. I had such a bad day, and I just want to feel better.” I asked, “And did you feel better? How did you feel when you finished the ice cream?” Jen answered that she actually didn’t feel better. She felt mad at herself for reengaging in old, sabotaging habits. But the reason she lapsed back into it was because she was thinking about how overeating ice cream used to make her feel, and not how it makes her feel now. Jen made the following Response Card: It’s true that overeating ice cream used to make me feel better when I was upset, but it no longer does. Now that I know how great being in control of my eating feels, letting go of that control makes everything feel worse. Overeating ice cream no longer provides me the relief it once did.Think about your own thoughts. Might there be times when you think something will be better than it actually is? If so, make a Response Card and start reminding yourself of the reality, not the fantasy!cares.beckinstitute.org/blog/fantasy-vs-reality/
|
|