When one needs to make fundamental changes whether its to quit smoking eat healthy or other Behaviors, the most important First step is to change ones mindset. First determine the desired behavior....then visualize how that looks...role model that behavior ...act "as if". See yourself-feel yourself BELIEVE yourself to be that which you desire to be (BEFORE it is "True"). The mind is funny this way...if you go around acting if you don't smoke....if you tell people you don't smoke (vs I quit)...if you -as of 'this moment'- are a NON-smoker (vs a former smoker)...then your mind starts to find it very uncomfortable to oppose this "new truth". This is true of BODY IMAGE of diet of exercise etc. If you look in the mirror and not recognize the heavy version of you, your mind "fixes it" till the image (in your mind of the "ideal" matches reality. _this is also a reason people regain weight...they don't recognize the 'new' skinny version as the "real" version their memory of years as chubby is the image they cling to and soon they return to the old version . This is not easy as most people don't practice this.... but it is relatively simple -but profoundly powerful.
It is the same reason so many athletes fail to become champions because they believe in the "reality" of former losses not their potential victories. Humans have the unique ability to be more than reactive to environmental feedback...yet we rarely use this to our betterment.....and frequently only to destroy any chance at achieving our goals.
I like to ask this question.... I know you say your not like a real "athlete" that was OK....but Now if you where to imagine ...You Are One.... what would that feel like....what would you do in the morning.....how would you eat and make food choices....what would your body feel like...how would it look to you in the mirror...what would mind think about swimming...biking...running...core/weight training....how would your confidence feel at races...and in life? What is That going to be like Now as An Athlete?
@David Thanks for that perspective on eating. The hard part for me is recognizing a single day slip-up (on purpose or otherwise) is ok and recoverable. I do know that for me to get down to my desired racing weight, I have to focus and drive towards that goal like its an event. I therefore have to stop rationalizing eating poorly and hold myself accountable - which is why I like this challenge.
This morning I weighed-in at my weight loss goal for the week but the official weigh-in is not for another 1 1/2 days. And we all know there are plenty of pitfalls on the way to Monday but the force is alive here within the Body Comp Challenge team. Gotta stay Strong.
Sorry about the earlier posting. David, you have given me a lot to chew on. Thanks. I've only recently been starting to accept the fact that I can do this. Running has been a very difficult activity. It's getting better. I'm starting to accept the fact that "I am a triathlete!" I like how that makes me feel.
@Jim I have the problem of dealing with training day loss. (I'm OK with meals out of alignment....probably because I imagine myself as not overly obsessed with the minutia of dietary planning -I know the science but choose a relaxed approach -yes I also know my body reflects that ) However life has challenged me with dealing with significant interference to my training plans. Its too easy for me to try and "make up" for a perceived lost training activity...Ie I didn't get a 30" EZ brick on TUES so Ill add 1 hr to a 2 hr SUN Run at tempo pace. NOT Smart...and I know it...but..... Those days are gone. good or bad. What I do NOW and Next is all that maters.
Good luck and just remember body weight is a stock ticker...or like looking at instantaneous power readings(50-300w in one second)...check trends and adjust as needed. (small tweaks -ie don't be me and cut breakfast carbs and expect it to not kill your Bike power holding ability)
David, Thanks for a couple of great posts. I like the idea of tactical eating...it's pretty much what I do. I love life and food and refuse to feel guilty. And when you talk about think what you are... I used to say "I do triathlons". And I worked out. I changed my language last year- now I AM A TRIATHLETE and I train. What a major different mindset.
I took a strategic and planned week off to eat chocolate, pizza and beer. Yum! And no logging food or exercise. Now it's back on track starting Monday.
I'm going to have a hard time from the 11th to the 15th. HIM plan is loaded starting tomorrow and I'm travelling. I know there's a YMCA ,so I may be able to buy a day pass and swim and I guess I can spend some quality time on the base gym bike. I'm going to a wedding and about 25 guests are doing a Tough Mudder the morning of the wedding. It'll be my first and I'm looking forward to it.
Soooo.... happy April Body Compositioning, everyone!
153.8 lbs this morning ... Dropped 3.2 in a week. I am not sure why I am so low today, but will increase the liquids to make sure I am not dehydrated. i was weighing between 155-156 during the week so at least 2 lbs is probably real. Had a lot of stir fry veggies last week and have gotten more rigid on my diet as I approach Nationals.
I saw a 1.4 lb drop this week. I know I'm making better diet choices and there has been an increase in workout intensity/distance. Or its just that its Spring and I don't need the extra layers
I cant post on spreadsheet but looks like I droped another "real" pound YEAH! I was down <180 178 actualy for a day or so after the moster ride/run SAT combo of 4K cal burn dehidration and using up all my gycogen (2X20' Z4 + ~40' more Z4 &10'Z5 in intervals [low cad/high PWR] then Z4-Z5 10K)....so I knew that was coming back with recovery SUN...but now stable @ 181. Need to do a good pinch test as I think my BF should be down some too (looks that way in mirror <img src='http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default//emoticons/smile.gif' align="absmiddle" border="0" class="afEmoticon" /> )
.....................................I am getting faster in the pool courtesy of PF, but am not losing weight. Depending on the day of the week, I am eating veg, vegan, GF, raw and losing my mind. I either go up or slightly down, but not as much I would expect being on week 2 of HIM training.
I am getting close - eating habits improving somewhat, except for the box of cannolis that turned up in clinic after I took my measurements. Weight 162lbs, waist 33.25.
Love this group!! Your posts are so motivating and extremely helpful. Nice to know that we are all just keeping at it!!!
So I am at my March goal. I am making a new goal for April! Here is where I know I need to focus on. Sunday and Monday's are just so off for me!!! I like to think I have good will power and I eat healthy. These days, I still eat pretty healthy, but I feel like a garbage disposal! I just snack way more than I do any other day, ESPECIALLY at NIGHT!!! Any ideas or suggestions to help with this?
@Elizabeth H Look at your Macronutrients. Are you getting enough Protein? are you getting complete proteins? Consider adding BCAAs(there are Veg versions). Yes ADDing. Your body needs enough aminos -particularly with higher intensity training, which may be harder to come by with vegan(etc) diet. Also Fat for hormonal support. What happens is you produce stress hormones -such as cortisol, which can lead to resistance to use of adipose -fat for energy and also water retention etc. Remember The only 'food' your body MUST consume is Protein and Fat....carbs are a bonus. With higher intensity WKO carbs are needed for longer activities unless you have trained to go high fat, and they are also important post WKO for rapid replenishment of Glycogen, but you also need protein after WKO and throughout day. Try backing off carbs on recovery days and bumping Protein and you may see improved "energy" and (give it time) a progression towards fatless.
I'll write this in English vs Yoda-es LOL @Laura B *see strategic/tactical eating* Now that you ”know your enemy” you can take corrective action. First off….are you carb/sweets craving?…is it salt? Is it spicy/sour? Sweets/carbs usually = low (ish) blood sugar =eat some Protein w/ a little sweet tasting something (not high sugar to avoid rebound), if its salt= well replace the salt-go for low calorie items or take a couple electrolyte tabs (avoid munching high fat/carb chips just to get the salt!, if its Spicy/sour then = usually fat or fat soluble vitamins= eat some “good fats” EVO, EEG w/yolks, line caught Salmon…Oh and all the seasonings you want ?. Next consider Why Sun/Mon? is it due to Mon being a low/no WKO day? Is it mental “end of training week? Are you strict all week and your body is saying “I was good now where is my treat?”. If you are restrictive all week then it is GOOD to have a day per week to (don’t say “cheat”…maybe a “recovery meal day”) eat whatever your body is craving ….not only will it recover any depleted micronutrients, but you’ll restore glycogen and some sanity “I can be good all week because I know I am having pizza with the kids Sunday”. One day of “illegal” foods will NOT destroy your body. Start with s Recovery Meal Day…do you feel like you need the whole day? Maybe just dinner….or from “noon to 8pm”. Play with it. If these cravings are at night, that frequently is R/T Body awareness &/or lower blood sugar. As the day winds down you have less distractions (I’ve gone 12-20 Hrs w/o eating at work because I was so busy…then after handing off pager suddenly thinking “man I’m hungry” for the first time). Recognizing this, treat it like anyone with “bored eating” habit….get distracted by a non-eating activity. Also this is often a slump in Blood sugar post dinner (same thing happens around 10 am if breakfast at 8). A small snack with minimal sugar and mostly Protein (+ some fat) like Greek yogurt w/ fruit. The bit of sugar will make you feel better/take away cravings and the protein/fat will blunt the insulin spike/keep you satisfied till bed. Realize it takes about 15+ minutes AFTER you swallow something before your brain gets the “message” (actually sweets CAN be faster….sip a mouthful of sweet juice…swish around in mouth for a minute –doesn’t matter if you swallow…and you will likely loose sweet craving in few minutes). Take small amount of craved food….big glass of water then see if you still want more after 5-10 min. Which brings last point. 50-80% of “hunger” is actually dehydration. Try a big glass or 2 of water first then see if you are hungry in 10-15 min.
Good morning all! Well weight seems to be stalling out. Had help measuring this morning and had a better number than normal. Not sure how accurate either one is.Have noticed that my tri shorts don't want to stay up when i'm running. Wasn't to strict on my diet last week. Had a large bump in riding distance and intensity with some major fatigue. I think I was fatigue eating more than I should have. Gotta get back to that "Tactical Eating Plan".
@David- What is your back ground? You seem to have the nutritional wisdom of your idiol, Yoda. Really appreciate your perspective on life and diet. Thank you.
David .. Good stuff! I actually go through each of the cravings you reference (sweets, salty, & spicy) at various times during the day. Trouble is that I just tried to put the fire out with the fuel which grows the problem. Thanks for the alternatives.
My weight stays in a 1-2# range, but I am doing my workouts and improving. I am more aware of what is going in my mouth, but obviously have not done what is best. great suggestions which I will be starting to incorporate. Carla
Down to .5 of end of last season. Happy, happy, joy, joy!
@Yoda, excellent post to Laura, and food for thought for me. I know nothing about BCAAs and probably don't eat enough protein. I've thought about keeping a journal or tracking my intake via the my fitness pal app, but I don't have enough time to floss let along track everything I eat.
Resisting the temptation to go the dark side today as it is one of my colleague's birthday today, and my boss brought in red velvet cupcakes.
Hi guys, I know the challenge has been extended, but for those that took part in the original challenge (March 1-31) we do have a badge that you can add to your signature block if you like. Go to this link and you will find the instructions on how to do it and the link for the badge. It is actually pretty nice.
P.S. I am still in the group, just forgetting to post my results. I fell a bit behind with work this week, so have not had the opportunity to post on how things are going, but they are going well. Depending on the day, I have met race weight. Lets see if I can keep it up until Quassy.
Comments
@ David- great article. Tactical eating. I like it. Good idea. Thanks Jacklyn
@ David- great article. Tactical eating. I like it. Good idea. Thanks Jacklyn
@ David- great article. Tactical eating. I like it. Good idea. Thanks Jacklyn
@Jacklyn Your welcome X3 LOL
When one needs to make fundamental changes whether its to quit smoking eat healthy or other Behaviors, the most important First step is to change ones mindset. First determine the desired behavior....then visualize how that looks...role model that behavior ...act "as if". See yourself-feel yourself BELIEVE yourself to be that which you desire to be (BEFORE it is "True"). The mind is funny this way...if you go around acting if you don't smoke....if you tell people you don't smoke (vs I quit)...if you -as of 'this moment'- are a NON-smoker (vs a former smoker)...then your mind starts to find it very uncomfortable to oppose this "new truth". This is true of BODY IMAGE of diet of exercise etc. If you look in the mirror and not recognize the heavy version of you, your mind "fixes it" till the image (in your mind of the "ideal" matches reality. _this is also a reason people regain weight...they don't recognize the 'new' skinny version as the "real" version their memory of years as chubby is the image they cling to and soon they return to the old version . This is not easy as most people don't practice this.... but it is relatively simple -but profoundly powerful.
It is the same reason so many athletes fail to become champions because they believe in the "reality" of former losses not their potential victories. Humans have the unique ability to be more than reactive to environmental feedback...yet we rarely use this to our betterment.....and frequently only to destroy any chance at achieving our goals.
I like to ask this question.... I know you say your not like a real "athlete" that was OK....but Now if you where to imagine ...You Are One.... what would that feel like....what would you do in the morning.....how would you eat and make food choices....what would your body feel like...how would it look to you in the mirror...what would mind think about swimming...biking...running...core/weight training....how would your confidence feel at races...and in life? What is That going to be like Now as An Athlete?
This morning I weighed-in at my weight loss goal for the week but the official weigh-in is not for another 1 1/2 days. And we all know there are plenty of pitfalls on the way to Monday but the force is alive here within the Body Comp Challenge team.
Gotta stay Strong.
Sorry about the earlier posting. David, you have given me a lot to chew on. Thanks. I've only recently been starting to accept the fact that I can do this. Running has been a very difficult activity. It's getting better. I'm starting to accept the fact that "I am a triathlete!" I like how that makes me feel.
@Jim I have the problem of dealing with training day loss. (I'm OK with meals out of alignment....probably because I imagine myself as not overly obsessed with the minutia of dietary planning -I know the science but choose a relaxed approach -yes I also know my body reflects that
) However life has challenged me with dealing with significant interference to my training plans. Its too easy for me to try and "make up" for a perceived lost training activity...Ie I didn't get a 30" EZ brick on TUES so Ill add 1 hr to a 2 hr SUN Run at tempo pace. NOT Smart...and I know it...but..... Those days are gone. good or bad. What I do NOW and Next is all that maters.
Good luck and just remember body weight is a stock ticker...or like looking at instantaneous power readings(50-300w in one second)...check trends and adjust as needed. (small tweaks -ie don't be me and cut breakfast carbs and expect it to not kill your Bike power holding ability)
David, Thanks for a couple of great posts. I like the idea of tactical eating...it's pretty much what I do. I love life and food and refuse to feel guilty. And when you talk about think what you are... I used to say "I do triathlons". And I worked out. I changed my language last year- now I AM A TRIATHLETE and I train. What a major different mindset.
I took a strategic and planned week off to eat chocolate, pizza and beer. Yum! And no logging food or exercise. Now it's back on track starting Monday.
I'm going to have a hard time from the 11th to the 15th. HIM plan is loaded starting tomorrow and I'm travelling. I know there's a YMCA ,so I may be able to buy a day pass and swim and I guess I can spend some quality time on the base gym bike. I'm going to a wedding and about 25 guests are doing a Tough Mudder the morning of the wedding. It'll be my first and I'm looking forward to it.
Soooo.... happy April Body Compositioning, everyone!
@Paul Wow! 3.2 lbs is a big drop for one week.
I saw a 1.4 lb drop this week. I know I'm making better diet choices and there has been an increase in workout intensity/distance. Or its just that its Spring and I don't need the extra layers
@Paul - congrats!
I am holding at 236 for another week based on today's weigh in. Love all the support and continued encouragement from the group.
@David, I nominate you as Yoda of weight loss.
For a Triathlete Large am I.....But stong with the Force I have become!
Nice work all.
Love this group!! Your posts are so motivating and extremely helpful. Nice to know that we are all just keeping at it!!!
So I am at my March goal. I am making a new goal for April! Here is where I know I need to focus on. Sunday and Monday's are just so off for me!!! I like to think I have good will power and I eat healthy. These days, I still eat pretty healthy, but I feel like a garbage disposal! I just snack way more than I do any other day, ESPECIALLY at NIGHT!!! Any ideas or suggestions to help with this?
@Laura B *see strategic/tactical eating*
First off….are you carb/sweets craving?…is it salt? Is it spicy/sour?
Sweets/carbs usually = low (ish) blood sugar =eat some Protein w/ a little sweet tasting something (not high sugar to avoid rebound), if its salt= well replace the salt-go for low calorie items or take a couple electrolyte tabs (avoid munching high fat/carb chips just to get the salt!, if its Spicy/sour then = usually fat or fat soluble vitamins= eat some “good fats” EVO, EEG w/yolks, line caught Salmon…Oh and all the seasonings you want ?.
Next consider Why Sun/Mon? is it due to Mon being a low/no WKO day? Is it mental “end of training week? Are you strict all week and your body is saying “I was good now where is my treat?”. If you are restrictive all week then it is GOOD to have a day per week to (don’t say “cheat”…maybe a “recovery meal day”) eat whatever your body is craving ….not only will it recover any depleted micronutrients, but you’ll restore glycogen and some sanity “I can be good all week because I know I am having pizza with the kids Sunday”. One day of “illegal” foods will NOT destroy your body. Start with s Recovery Meal Day…do you feel like you need the whole day? Maybe just dinner….or from “noon to 8pm”. Play with it.
If these cravings are at night, that frequently is R/T Body awareness &/or lower blood sugar. As the day winds down you have less distractions (I’ve gone 12-20 Hrs w/o eating at work because I was so busy…then after handing off pager suddenly thinking “man I’m hungry” for the first time). Recognizing this, treat it like anyone with “bored eating” habit….get distracted by a non-eating activity. Also this is often a slump in Blood sugar post dinner (same thing happens around 10 am if breakfast at 8). A small snack with minimal sugar and mostly Protein (+ some fat) like Greek yogurt w/ fruit. The bit of sugar will make you feel better/take away cravings and the protein/fat will blunt the insulin spike/keep you satisfied till bed.
Realize it takes about 15+ minutes AFTER you swallow something before your brain gets the “message” (actually sweets CAN be faster….sip a mouthful of sweet juice…swish around in mouth for a minute –doesn’t matter if you swallow…and you will likely loose sweet craving in few minutes). Take small amount of craved food….big glass of water then see if you still want more after 5-10 min.
Which brings last point. 50-80% of “hunger” is actually dehydration. Try a big glass or 2 of water first then see if you are hungry in 10-15 min.
Good morning all! Well weight seems to be stalling out. Had help measuring this morning and had a better number than normal. Not sure how accurate either one is.Have noticed that my tri shorts don't want to stay up when i'm running. Wasn't to strict on my diet last week. Had a large bump in riding distance and intensity with some major fatigue. I think I was fatigue eating more than I should have. Gotta get back to that "Tactical Eating Plan".
@David- What is your back ground? You seem to have the nutritional wisdom of your idiol, Yoda. Really appreciate your perspective on life and diet. Thank you.
-Jacklyn
AKA Spoiled Tri Mom.
I read a few things....tried a few things....asked a few questions.
I'm a Neurosurgery PA (Phyasician Assistant) currently on a MOB with Army if that helps.
I'm good at "do as I say.....not as I do" but working on that!
BTW of all the Body Comp tests....shorts don't lie!
David .. Good stuff! I actually go through each of the cravings you reference (sweets, salty, & spicy) at various times during the day. Trouble is that I just tried to put the fire out with the fuel which grows the problem. Thanks for the alternatives.
My weight stays in a 1-2# range, but I am doing my workouts and improving. I am more aware of what is going in my mouth, but obviously have not done what is best.
great suggestions which I will be starting to incorporate.
Carla
Down to .5 of end of last season. Happy, happy, joy, joy!
@Yoda, excellent post to Laura, and food for thought for me. I know nothing about BCAAs and probably don't eat enough protein. I've thought about keeping a journal or tracking my intake via the my fitness pal app, but I don't have enough time to floss let along track everything I eat.
Resisting the temptation to go the dark side today as it is one of my colleague's birthday today, and my boss brought in red velvet cupcakes.
HaaHaaaa. I new someone was going to start calling you Yoda, David!!!
Hi guys, I know the challenge has been extended, but for those that took part in the original challenge (March 1-31) we do have a badge that you can add to your signature block if you like. Go to this link and you will find the instructions on how to do it and the link for the badge. It is actually pretty nice.
P.S. I am still in the group, just forgetting to post my results. I fell a bit behind with work this week, so have not had the opportunity to post on how things are going, but they are going well. Depending on the day, I have met race weight. Lets see if I can keep it up until Quassy.
Beware the power of the Dark Side you must!
LOL!!!! Love it. Just what I needed to see before my torture run.
No cupcakes! I will resist. My force is strong.