Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with good support.
In my experience, it's critically important to take pause for not only deciding on your on-plan approach in particular circumstances but also pausing to remind yourself of the importance of you and how your plan boundaries are set to ultimately take extraordinary care of you. Clearly defining those boundaries has been paramount to the consistency of my plan.
Maintaining the boundaries of our non-negotiable elements fosters growth in every other area of this process. When we disregard those boundaries, it stunts our growth and the result is often: We feel stuck and feel like we're doing the same thing over and over.
If consistently maintaining the boundaries of our plan is what brings growth and a natural evolution of the plan--and that consistency is what brings about positive progress, then we must first look at the plan--and make sure it's something we can maintain.
If it's too extreme, we're setting ourselves up for disappointment.
But if we start small and with simplicity, and it's something we can work with inside the boundaries of the plan--that's when something magical starts happening. The challenge becomes the action of releasing judgment for what we might perceive to be an imperfect or incomplete plan--when all we're trying to do is get started from a place where consistency is the focus--and trusting that this approach will allow for a natural evolution of our plan. On the opposite side: If we decide we can't move forward unless everything is perfect within some elaborate "ideal" plan, we're setting ourselves up for a serious struggle with starts and stops.
One of the biggest threats to my consistency is emotion/stress levels.
One thing that's really helped me in this area is to examine not only my current state of mind and emotion but also my expectations for food at any particular moment.
Do I expect it to take me away from and improve emotional/stressful circumstances?
Or Do I expect it to simply provide energy and nourish me physically?
Looking at my own expectations pushes me in the direction I need to make more progress toward handling things in ways that truly work, instead of me constantly relying on and believing that escaping into the food will help.
The food does provide a temporary reprieve from the circumstances at hand, but it's never improved the things I avoid, ever. In fact, when I turn to food for these things, it compounds my issues. I try to remember that often.
My continued recovery depends on a daily practice of my plan. I often refer to the different elements of my plan as my "rails of support." I hold onto those rails every day. If ever I wake and say, "look, no hands," get ready to witness a hard fall.
Today's Accountability Tweets:
Good morning! #morningdeal done!✅✅✅ The routine before coffee: 2 cups water, 20 push-ups, and 20 squats. That's the deal. Mmmm...coffee X. pic.twitter.com/bWXw1cQF0e— Sean Anderson (@SeanAAnderson) October 16, 2017
3 tbs half & half in the first cup, another 3 tbs half & half in the 2nd cup refill, to-go, soon. 120 cal. pic.twitter.com/hshbEs5Un5— Sean Anderson (@SeanAAnderson) October 16, 2017
Breakfast in MyFitnessPal. Not shown: 4.9oz apple & 183g cantaloupe. pic.twitter.com/Jw4VMqLb5p— Sean Anderson (@SeanAAnderson) October 16, 2017
Breakfast Burger. 3.9oz 93% lean beef, 1 whl egg, 3 whts, 1 slice provolone on sprouted grain Ezekiel. 183g cantaloupe & 4.9oz apple. 644cal pic.twitter.com/HJL42aLSsP— Sean Anderson (@SeanAAnderson) October 16, 2017
2 tbs half & half in this midmorning cup of coffee 40 cal. pic.twitter.com/Yl8MljqlpE— Sean Anderson (@SeanAAnderson) October 16, 2017
Lunch in MyFitnessPal. Not shown: 93g avocado & 15g sour cream. pic.twitter.com/nyFbILYmaw— Sean Anderson (@SeanAAnderson) October 16, 2017
Tostadas w/164g fat free refried beans, 2 tbs salsa, 12 small black olives, 2 slices provolone, 93g avocado w/15g sour cream. 615 cal. pic.twitter.com/BpBnL6iiGU— Sean Anderson (@SeanAAnderson) October 16, 2017
3 tbs half & half in this afternoon cup of coffee 60 cal. pic.twitter.com/CC2GsXHbuG— Sean Anderson (@SeanAAnderson) October 16, 2017
2 cups water #wateraccountability 28g tortilla chips & 5 tbs homemade salsa 175 cal. pic.twitter.com/aa0TZJRGVz— Sean Anderson (@SeanAAnderson) October 16, 2017
It was so good last night, doing it again tonight! pic.twitter.com/HAzCMIUUaO— Sean Anderson (@SeanAAnderson) October 17, 2017
Dinner in MyFitnessPal. Not shown: 2 Joseph's flax-oat bran-whole wheat pita & 30g sour cream. pic.twitter.com/EedEFA6WPR— Sean Anderson (@SeanAAnderson) October 17, 2017
2 cups water with dinner meets today's #watergoal #watertracking #wateraccountability #waterhelpseverything pic.twitter.com/bEsxjoH2bR— Sean Anderson (@SeanAAnderson) October 17, 2017
7oz 93% lean beef, 83g red onion, 69g red pepper, 4.8oz mushrooms, 5oz cabbage & 30g (2tbs) sour cream in 2 Joseph's pitas. 600 cal. pic.twitter.com/rv2h6kcORV— Sean Anderson (@SeanAAnderson) October 17, 2017
Thank you for reading and your continued support,