Tag Archives: list

Step two: Record

Posted by Shelli Martineau in 52 steps and tagged with , , , , , ,

There are many theories on the best way to get a person change their habits. I’ve read and tried many of them. After several years of my Epic Weight Loss Journey, however, I’ve decided that the best ways to change are small. They are especially advantageous if they cause mindfulness, and result in a change of thought patterns.

One of my favorite agents of change is the Hawthorne Effect. There is a really fantastic story behind it too:

“In 1924, a series of studies were started in a factory just outside of Chicago. Most of the studies were in an attempt to discover how the brightness of the lights in the factory affected the productivity of the workers. The workers knew a study was being conducted.

A strange thing happened. When they turned the lights down, productivity went up. When they turned the lights up, productivity went up again. Once the study was over, productivity went down.

Thus was born the Hawthorne Effect, the idea that when people know they are being observed, they will modify their behavior outside of any scientific controls.” - Kevin Mogavero, of Social Capital Magazine,

Simply put, our behavior (even the behavior of the electrons in our brains!)  changes for the better when we feel we are being watched.

Applying the Hawthorne effect to health and fitness is easy. Recording what one eats (or how much one exercises)  is an easy way to:

  • Enforce accountability
  • Provide insight
  • Change habits

So, this week I’m encouraging everyone to record every meal they have this week and “publish” it in a food journal. My hope is that seeing what you eat on the page will be enough to encourage you to change and get you thinking about food differently. The most important thing to remember about the Hawthorne Effect, however, is that it isn’t meant to be used as a tool forever. It can’t be! After a period of time the results of the Hawthorne Effect level out. The ultimate reason to use the Hawthorne Effect is to gain insight and hopefully change your actions and thinking patterns for the long term (without the use of a regular monitoring tool).

2

The Step: Record

Record every meal you have this week and “publish” it in a food journal.

How:

  1. Commit to writing down everything you consume this week.
  2. Pick a trigger that will remind you to record what you consume at each meal/snack time (For example: Will you write it all down before you eat? Or after you eat?)
  3. Set a reminder (or make a mental note) to do this each day.
  4. Choose how and where you will be recording your meals (For example: In a spiral notebook, on a new blog, by taking a picture and uploading to Tumblr, in a word document, etc.)
  5. Record everything you consume for a week

As always it is up to you to choose whether you will repeat this step in the future or keep right on going with it until you feel you need to stop. I only ask that you commit to a week (if it makes sense to you).

P.S. If you survived week one of 52 weeks, 52 steps - congrats! How did step one go last week? I’m dying to know! Please let me know in the comments!

P.P.S. If you’re just joining us, read all about 52 weeks, 52 steps here. You can get caught up on all the steps here (there aren’t many yet) and If you’d like to your weekly step in your inbox sign up for a subscription to my blog here.

P.P.P.S. Have questions for me? Leave them in the comments or ask away!

How routine can help you lose weight and never ever find it again

Posted by Shelli Martineau in Things I've Learned and tagged with , , , , , , , ,

I work for myself, I have lots of different calendars, assignments, labels, electronic folders, calls needing to be made, files, clients, people I need to talk to, tweets to be twatted and my to-do list is a mile long. I almost never feel organized. Plus, when I’m overwhelmed or stressed the rational part of my brain goes on vacation and I start operating from the “oh shit, which fire should I put out first?” mindset.

Sound familiar?

Our lives today are pulled in 10,000 different directions and the art of balance and serenity sometimes seems to have been left behind (somewhere amongst dirty dishes, the laundry that needs to be done, and all of those pretty Pinterest boards). It’’s really easy when thinking of all those things piling up, to let health, exercise and eating habits go on vacation. .

Especially for me. For years I was purely fight-or-flight girl paying attention to only the “most urgent” issues and I ballooned to nearly 350 pounds. Yeah, I made it through grad school, I found a job (and then another job), but I wasn’t happy and I certainly wasn’t healthy.

Part of my solution has been routine. They say changing things up is the key to success (and that’s definitely true) but if you don’t have the discipline to stick to a routine in the first place there is nothing to change up.

Here are a few things I did to establish healthy routines:

I joined a gym and utilized their classes. Most gyms have classes and the great thing about them is they happen on the same day of the week at the same time every day, day in and day out, barring instructor illness, that doesn’t change. Committing to a class (even if it’s just once or twice a week) does wonders for your resolve, stress levels and commitment to health.

I set small, achievable routine goals. I exercise at least once every day (in one form or another) but I didn’t start that way. I started small. Really small. I told myself I’d get out x number of days every week and I held myself accountable. Once I could do that (it didn’t happen overnight, trust me) I started increasing my exercise and challenging myself to do more.

I used my calendar to make appointments with myself. Yeah, it may seem silly but I scheduled time for myself. I let everyone know that I was busy during those appointments with myself and I kept them. These appointments were non-negotiable and set in stone.

Do you use routine to help you lose weight? What works for you?

The tools I used to lose 87lbs (and counting!)

Posted by Shelli Martineau in Things I've Learned and tagged with , , , , , , ,

First, I thought I’d start today’s post with a mini celebration: I’m so close to 90lbs lost I can taste it.

I’m at 87 pounds. Wow.  That’s a lot of weight and it’s gone. Gone forever.

Goodbye plateau.

When people hear that number come out of my mouth one of the first things I get asked is always “What are you doing?” If I’m not being lazy I direct them to read my 70 things I’ve Done to Lose 70 Pounds post. That post is all about the tactics. Today, I’m gonna share the tools I’ve used to lose 87 pounds.

 

On My Computer

Google Drive (Formerly Google Docs) – I track my weight loss and measurements “officially” using a Google spreadsheet. I like using this because I have access to it from any computer and it’s completely customizable. Other bloggers use Google Docs too for really fun, cool group projects. The possibilities are truly endless.

Google Calendar – I’m the type of person who gets so focused on a task I forget about my basic human needs. I used to be really bad…. waiting until 4 or 5 pm to eat lunch (only thinking to do so because I’m light headed). Scheduling my work outs and yes, sometimes my meals, has changed my life for the better. If I know I’m going to have a busy day I make sure to add in time to get up and move around. I can’t tell you how much of a good thing this!

Fitbolt – I wrote a whole post about it.

Facebook – I like to keep myself accountable with Facebook. I use it to find new information and inspiration, to share what I learn and to stay connected. Recently, I started a Facebook Group for my local walking group. We’re using it to bring everyone together and to keep everyone updated. Hopefully it will become another source of inspiration.

My Yoga Online - All my friends get a free week with this invite. No, they didn’t pay me to say that. I just really love yoga. You will too.

 

On My Phone (Droid – Sorry iPhone users!)

CardioTrainer – I use CardioTrainer to record all my workouts. I think it’s one of the best Mobile Fitness apps on Droid. Yes, I’m one of those annoying people who overshares on Facebook. CardioTrainer helps. ;)

Strava Cycling – to track my rides. It has lots of neat features that I’m still discovering/toying with. I wish it had the Facebook connectivity that CardioTrainer has.

My24 – My gym’s mobile app, so I’m up to date on my favorite classes.

Audible – Because I love reading but feel like I never have time. Now I can listen while I work out.

Pandora – Because building playlists can take forever (who has the time?). This way I can just pick a channel and move.

AllTrails – Still trying this one out. It claims to be a great way to find new trails!

My Fitness Pal – A completely free diet, calorie and fitness tracker. I highly recommend it. Customizable for any and every diet.

 

On Me

My bike and my helmet – I ride it to the gym everyday (unless I absolutely HAVE to take the car for some reason).

My yoga mat

My headphones. I just finished wrapping them! (Yes, I’m a nerd – but you knew that, right?)

My sweet, new BPA free water bottle that fits on my bike

 

There you have it! The tools I use to kick ass regularly. What are your favorite health and fitness tools?

P.S. In my quest to rethink my blog I’m trying out new themes. Today’s theme is Fruit Shake. I’m going for simple, clean, easy to read and good looking. What do you think?

The 10 Forms of Twisted Thinking and How They Can Kill Your Health and Fitness Efforts

Posted by Shelli Martineau in Things I've Learned and tagged with , , , ,

My husband is bipolar. Out of respect for his privacy I rarely talk about it online. Like most couples with one (or more) bipolar person, we’ve had to struggle, we’ve had challenges, and we’ve had to work at everyday things that many people take for granted. Despite all that, though, I consider my husband’s bipolar a gift. Knowing and loving my husband means I’ve had the opportunity to learn a lot about our brains, brain chemistry, depression and the lies we tell ourselves when we’re feeling down or vulnerable.

A few years ago, when hubs and I were going through a rough time, my hubs’ parents gave us a wonderful book called “The Feeling Good Handbook” by David D. Burns, M.D.

On the cover, Dr. Burns claims you can “overcome depression, conquer anxiety, and enjoy greater intimacy” through Cognitive Behavioral Therapy. At first I was very skeptical but I decided to give the book a try. I loved it. Now I am constantly recommending it to others who suffer from bipolar/depression or those who are just having a rough time.

Why do I like it so much?

In this book Dr. Burns details the 10 Forms of “Twisted Thinking” and gives instructions on how to untwist your thoughts. There are no counselors or therapists needed to succeed. All you need is YOU and your determination to get better. Dr. Burns’ advice makes sense, it’s easy to remember, and it’s logical.

So, why am I bringing all of this up?

I caught myself thinking twisted today about my diet and realized how appropriate Dr. Burns’ advice was for those of us who are trying to lose weight.

How can I not share it with you?!?!

Below is a list of the 10 Forms of Twisted Thinking, a short definition for each (I encourage you to read the book for more detailed info) and an example for each as it relates to health, fitness and/or weightloss:

1. All or Nothing Thinking – This is black-or-white thinking at it’s finest and most unreasonable. I am often guilty of this!
Example:“I skipped my run on Monday so I’ve ruined my entire training schedule. I might as well just stop running altogether.”

2. Overgeneralization – This could also be called “always or never” thinking. It’s when you see a single event (usually negative) as a sign of a never ending pattern of negativity.
Example: “I gained weight again this week. I’m always gaining weight. It will never change.”

3. Mental Filter – This is when one single negative detail or event sours your entire experience.
Example: Your family and friends have started to praise you for your weight loss efforts. Everyone says you’re looking great and they’re proud of you! However, one friend says something negative about your diet choices and you obsess over it for days.

4. Discounting the Positive – Just what it sounds like. Rejecting or dismissing a positive experience by insisting it didn’t count or wasn’t good enough.
Example: I’ve been going to bootcamp for weeks, have lost inches and gained lots of strength but I still can’t do a push-up like all the other women at the gym.

5. Jumping to Conclusions – This is when you decide something is bad or wrong without any evidence to support your conclusion.
Example: “Yoga is too difficult for people like me. I’m not even going to try it.” or “The trainers at the gym will judge me because I’m so overweight. I can’t face the humiliation”

6. Magnification – When you magnify your problems and shortcomings and minimize your strengths.
Example: “It doesn’t matter that I’m getting out and exercising because I’m a terrible eater.”

7. Emotional Reasoning – Relying on your emotions to tell you the “truth” of the situation or to help you make a decision.
Example: “I feel like I will never lose this weight. I’m completely hopeless.” or “I’m so sad today, I should just stay inside.”

8. “Should Statements” – Telling yourself you should or should not be doing or expecting something. When you do the thing you shouldn’t, you feel like a rebel or a bad person.
Example: “I shouldn’t eat that doughnut” or “I should’ve walked to work.”

9. Labeling – This is the extreme form of all-or-nothing or black-and-white thinking. You attach negative labels to yourself, other people or situations that lead to frustration, anger and low self-esteem.
Example: “Trainers are just a bunch of dumb jocks. They can’t help me.” or “Ugh, I’m such a failure.”

10. Personalization and Blame. – Blaming yourself or someone else for an event that isn’t entirely under your (or their) control.
Example: With the kids home and your spouse sick you couldn’t make it to the gym for a week. “If only I was a better mom or spouse, I could’ve somehow made it to the gym” or “The reason I’m not losing weight is because my doctor isn’t telling me everything I need to know”

It’s SO easy to lie to ourselves we often do it without thinking. Soon we start to believe our twisted thoughts, and they can lead to failure or, even worse, depression.

Are you guilty of twisted thinking? What do you tell yourself to get over your twisted thoughts?

P.S. Once again, I highly recommend you read The Feeling Good Handbook for yourself. No, I’m not getting paid for promoting it, however, if you DO buy the book by following this link, I will get Amazon Affiliate credit!

70 Things I’ve Done to Lose 70lbs

Posted by Shelli Martineau in Things I've Learned and tagged with , , , , , , , , ,

70.

I’ve lost 70 pounds.

Yes, this is definitely something to celebrate and be proud of… BUT I’ve been hovering around the same number for months. The dreaded plateau.

Instead of admitting defeat (it’s so not my style), I’ve decided to write a list of 70 things I’ve done to lose 70lbs. I’m hoping this will motivate me to keep going… and maybe even inspire others on their journeys. I’m also hoping you, dear reader, will share ideas and other techniques I can try to overcome my plateau.

  1. Lived by the mantra that everything I did must be part of a lifestyle change, not a DIET.
  2. Kept a food journal.
  3. Learned how to shop for, and identify, healthy foods (hint: the perimeter of the store is your friend).
  4. Took things at my own pace but periodically PUSHED myself to try something new/harder.
  5. Learned the difference between whole and processed foods.
  6. Joined a gym.
  7. Quit the gym.
  8. Learned how to exercise with no gym and little equipment.
  9. Started going to a CrossFit bootcamp.
  10. Visited a doctor.
  11. Did not beat myself up over times I failed (I call these dropped eggs)
  12. Visited a nutritionist.
  13. Set monthly goals and checked up on them each and every month.
  14. Set long term (yearly) goals.
  15. Learned HOW to set goals.
  16. Took my measurements
  17. Had my body fat % calculated (twice)
  18. Planned ahead (meals, exercise, holidays, trips – everything).
  19. Established a workout routine and schedule and STUCK to it.
  20. Fell in love with yoga.
  21. Tried paleo. Read Mark Sisson’s book.
  22. Tried new and FUN ways to exercise:  capoeira, batting cages, kayaking, CrossFit etc.
  23. Tried exercise that intimidated me.
  24. Fell in love with asparagus and zucchini.
  25. Started a blog.
  26. Set a goal to drink at least 48 oz of water a day.
  27. Asked friends and family for advice.
  28. Talked to EVERYONE who would listen about weight loss, health and fitness.
  29. Purchased healthy cookbooks and tried new recipes.
  30. Started a Facebook page to share my blog posts, victories, quotes and questions.
  31. Tried a low-carb diet and realized it wasn’t for me.
  32. Joined Weight Watchers Online.
  33. Realized that lots of people have advice, but I have to do what works for me and my body.
  34. Decided I’d try the latest diets and trends but only stuck to the ones that worked and made sense for me.
  35. Bought new shoes.
  36. Gave myself breaks (loosely following the 80/20 rule).
  37. Listened to other people’s weight loss stories.
  38. Joined My Yoga Online
  39. Installed CardioTrainer on my smart phone.
  40. Celebrated small victories.
  41. Celebrated huge victories.
  42. Made plans for when I would be doing something out of my routine: travel, parties, weddings, etc.

  43. Weighed myself once a week (no more, no less).
  44. Started reading books, blogs, fitness magazines and anything I could get my hands on….. (I still have a list of books I NEED to read).
  45. Ran my first and SECOND 5k.
  46. Ran a mile for the first time ever.
  47. Committed to train for and run a half-marathon this year (still need to register!).
  48. Rewarded myself with things other than food.
  49. Went on hikes with my husband.
  50. Got a dog who needs lots of exercise and attention.
  51. Realized and admitted to myself that I am an emotional eater.
  52. Purchased fitness DVDS (Also begged and borrowed a few!)
  53. Set a goal to get my heart beating FIRST thing in the morning for a minimum of 20 minutes
  54. Sought inspiration in everything I read, listened to and watched…  Shared what inspired me with others!
  55. Watched TV shows like Biggest Loser and Heavy.
  56. Found a fitness friend who I can report to….
  57. Adopted the mindset of an athlete.
  58. Identified my trigger foods.
  59. Made fitness and health a priority.
  60. Planned fitness and health expenses into my budget.
  61. Bought new clothes!
  62. Opened up to sharing my experiences.
  63. Faced many, many fears and overcame them.
  64. Encouraged my friends and family to get healthy too.
  65. Took advantage of health and fitness deals on Groupon.
  66. Followed lots of health and fitness folks on Twitter
  67. Followed lots of health and fitness folks on Tumblr
  68. Followed lots of health and fitness folks on Pinterest
  69. Crammed my RSS Reader full of awesome blogs.
  70. Took advantage of my job’s flexibility to eat well and exercise.

There it is. My list. 70 things I’ve done to get where I am today. I’m hoping this list might help others on their journey, but I do have slightly ulterior motives. Do you see something I’m missing? Something I should change? Have feedback? I’d love to hear it.

How should I get over this plateau?