Friday, June 23, 2017

June 23rd, 2017 Works Out Well

June 23rd, 2017 Works Out Well

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I had a good stair climbing cardio session tonight, and I stayed connected with solid support. It was a good day!

I'm spending time tonight pouring over my stand-up material and organizing my thoughts for tomorrow evening's stand-up show. I'm looking forward to working out some stuff in front of an audience. This show is just for fun, so I'm trying to remind myself to simply do fun...and when I do that, it always works out well.

I'll have plenty of time this weekend to rest. No alarm in the morning!!

Today's Accountability Tweets:


































Thank you for reading and your continued support,
Strength,
Sean

Thursday, June 22, 2017

June 22, 2017 Good Problem

June 22, 2017 Good Problem

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with good support.

I picked up some refined sugar-free almond/cashew butter tonight. It isn't as appealing to me as the crunchy all-natural peanut butter. I eliminated the peanut butter from my food plan. This is similar, but different enough, it might be okay. Same boundaries--every gram weighed and no spoon licking!! It'll certainly provide a nice calorie boost when the budget is lower. It'll be used sparingly. That stuff is made of gold, apparently. 

At the risk of sounding annoying to some, I eat well enough--I'm just not hungry between meals. Some of my meals are likely too big. And still, getting enough calories is difficult some days. That's the challenge for me in maintenance mode. It's a very "good problem." But--coming from where I've been, it's something to seriously consider because some go the other way and start eating too little on purpose. I can't imagine doing that. I often find myself eating the last food of day--not because I'm hungry; because I'm trying to hit budget, and anyway-- maybe I need to shut it off tonight and revisit this tomorrow. I need sleep.

Goodnight!

Today's Accountability Tweets:






















Thank you for reading and your continued support,
Strength,
Sean

Wednesday, June 21, 2017

June 21st, 2017 Better

June 21st, 2017 Better

When you're sick, you're sick. But when the day's responsibilities are big enough, it challenges to assess the situation, try to pull it together and make it through. I wasn't running a fever this morning-that would have been a deal breaker, but I was still not well. The schedule was a big one and although backup was ready, if I could make it through, then I needed to at least give it a go. I ended up making it through except the last two hours when a colleague was kind enough to step in and relieve me.

I came home, enjoyed a lunch I ordered and picked up on the way home and got some more rest. It was needed. I felt remarkably better this evening. Although, I didn't push it. I canceled my planned visit with mom and workout plans, opting to stay put. It was a good move.

My food schedule was a tad tilted today--and I didn't feel much like eating my breakfast and lunch, but I did--and kept it down...and by the time dinner rolled around, I was feeling energetic. I Tweeted a little more detail of the dinner prep, and that was fun.

I also enjoyed a couple of support exchanges this evening and had a nice call with my closest mentor and advisor. One of the things we discussed as far as my food is concerned was my removal of natural peanut butter from my food list. I may be reintroducing some kind of natural refined sugar-free nut butter soon in order to have something calorie dense to help on days when the budget is running low. I did keep my calories up much better than yesterday. Yesterday's more than 1,000 calories short was a little much. But I was sick. Still, I'll admit, there's been a trend toward running under budget...100, 200, even 400 under. I'm looking at that closely and developing ideas to restore a consistent balance.

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with great support.

Today's Accountability Tweets:






























Thank you for reading and your continued support,
Strength,
Sean

Tuesday, June 20, 2017

June 20th, 2017 Sick Day

June 20th, 2017 Sick Day

I woke up not feeling well. For whatever reason, the cruddiness started last night and made it difficult to rest and of course, that magnified it this morning. I took a sick day from work, opting for more rest, confident it would help. It didn't really help too much. I've slept a lot today. I haven't felt like eating and consequently, I'm just over a thousand calories under budget. Actually, a little more, because I just couldn't eat all of the dinner. I'm headed back to bed now. I can miss work tomorrow only if I wake with extreme circumstances in the morning. If I can get more rest tonight, feel better and pull it together, I need to be at work tomorrow. I'm scheduled for my morning show followed by three back to back broadcasts in celebration of summer solstice. I need to be well, quickly!! I'm taking Nyquil caplets (the liquid contains refined sugar), and dropping. But before I forget...

Today: Ugh--this isn't the best "today" declaration. Let's see-- I did maintain the integrity of my maintenance calorie budget, if by "maintain" we agree it means "didn't exceed." I was severely under budget today for reasons mentioned above. Happens. It's fine. I was a little short on my water goal-mainly because I've slept so much and haven't had my regular rhythm. I did stay connected with a couple different support friends.

Oh--and one more thing...

Thanks, Facebook Memories. The following paragraph was written three years ago. It was two months into my turnaround from relapse/regain. Coming out of that nightmare was a very difficult period. I didn't do it alone. I wasn't capable on my own. When the slide turns into a chaotic decline of what feels like hopelessness, shame, and desperation, putting on the brakes, slowing down--listening to others, and just being okay, is super tough stuff. One day at a time and what's the next right decision/choice? And should I call someone to confirm? Because, in the fog, my brain doesn't make or even understand the next best choice. I may not write or talk about it much, but three years later these decisions are still being made on a typical day.

Today will be good, I've decided. I will exercise, I've decided. I will maintain the integrity of my calorie budget, I've decided. I will reach out in support of others, I've decided. I will not forget the importance of my spirituality, I've decided. I will take today and make it my main focus, with a small amount of time reserved for positive visualizations of where I'm headed, I've decided. I will practice compassion for myself where my first instinct is to be harsh and unforgiving, I've decided. I will do the best I can, today, because I'm worth the effort, I've decided. At some point today, I will purposely and silently compliment myself for talents and strengths I largely take for granted, I've decided. I will pause to reflect with a sense of pure gratitude, often, I've decided. Come what may, today will be a great day, I've decided.

The structure of what I do each day might not be understood by everybody, and that's okay. I'm the only one that needs to understand and appreciate why I meticulously weigh and measure my food at home and work, log it all, snap the accountability pic and tweet it to the universe. After being fully consumed in the darkness for so long, these things help keep me in the light. And that keeps me well. And when I'm well, I get to enjoy life at a healthy body weight.

Today's Accountability Tweets:


















Thank you for reading and your continued support,
Strength,
Sean

Monday, June 19, 2017

June 19th, 2017 From Within

June 19th, 2017 From Within

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I had a good workout at the YMCA, and I stayed well connected with exceptional support.

It was a solid kind of day. I was productive at work, I prepared some very satisfying meals, I had some fantastic support connections--including the week 1 Monday night conference call of the support group I co-facilitate--and a short visit with mom on my way to the Y for a good workout.

The week 1 Tuesday night early and late group conference calls are set for tomorrow night, which means you still have time to sign up! If you're interested in discovering the difference engaging with others "in the same lifeboat" within a private accountability and support group can make, send me an email for details. I'll get it back to you quickly and we'll get you on the team starting with tomorrow night's week 1 group calls! transformation.road@gmail.com

Oh-- and this is happening Saturday night! I'm very excited! Ground Round is literally a block and a half from my apartment. I'm hoping to make this a monthly or at the very least, a bi-monthly show.
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Because doing things that bring you joy is important! They say, "happiness comes from within," and this is one of those things for me.

Today's Accountability Tweets:
































Thank you for reading and your continued support,
Strength,
Sean

Sunday, June 18, 2017

June 18th, 2017 Wonderful Father's Day

June 18th, 2017 Wonderful Father's Day

I haven't had a "double dine" day in a long time. Brunch and dinner were at restaurants for Father's Day. And it was a wonderful Father's Day! I enjoyed brunch with my oldest, Amber, and dinner with my youngest, Courtney. Mom, Noah, Oliver, and other family members joined us for the dinner. It was a day all about family and it was just what I needed.

After super late-night on-air weather coverage last night, I slept late today and that tilted my food schedule. I ended up severely short of my maintenance calorie budget. But, it's one day. And occasionally it happens.

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Oliver and me. This little guy stole my heart. Look at the expression!!
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All about family today!
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Amber and Courtney made my Father's Day very special. The closeness we three share is something I cherish, and I'm super-grateful.

Today: I maintained the integrity of my maintenance calorie budget (didn't exceed--I fell short by almost 600 calories), I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with fantastic support.

The next 8-week session of the accountability and support group I co-facilitate with Life Coach Kathleen Miles and Jordan Burgess starts Monday and Tuesday! Space is limited (we keep it small), so please don't wait! Reserve your spot by registering today!
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It's not too late to sign up! If you have specific questions about how our accountability and support team works, email me right away: transformation.road@gmail.com

Monday Night Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=monday-june-19th-group-600-pm-central

Monday Night Premium One On One Plan- Fee: $200 for 8 weeks- http://totalkathy.com/?event=monday-june-19-one-on-one-800-to-900-pm-eastern

Tuesday "Lunch With Kathy" Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-lunch-with-kathy-100-pm-eastern

Tuesday Night Early Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-early-bird-550-to-650-pm-eastern

Tuesday Late Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-group-700-to-800-pm-eastern

Today's Accountability Tweets:
































Thank you for reading and your continued support,
Strength,
Sean

Saturday, June 17, 2017

June 17th, 2017 Long Day

June 17th, 2017 Long Day

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with good support.

It was a super long day with two location broadcasts capped with weather coverage tonight. I'm whipped. Letting the Tweets tell the tale tonight...

Today's Accountability Tweets:




























Thank you for reading and your continued support,
Strength,
Sean

Friday, June 16, 2017

June 16th, 2017 P's & W's

June 16th, 2017 P's & W's

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with great support.

It's not too late to join the accountability and support group I co-facilitate with Kathleen Miles and Jordan Burgess. As you develop the YOU plan, having a powerful accountability and support team can make a critical difference! I'd be happy to answer any questions you might have--simply email me right away! The next session starts Monday! transformation.road@gmail.com

Members of our team range from just getting started with more than 100 pounds to lose to maintenance mode and everywhere in between. It's truly a diverse group--and what's amazing is: We can all relate to one another. The mental/emotional dynamics of weight loss and the power of good accountability and support is universal. This group makes a difference.

This isn't another diet or diet plan. 

We currently have openings for our next session starting Monday, June 19th and Tuesday, June 20th. The group uses one "secret" and secure Facebook page with five different weekly support group call options. The accountability and support of the group are ongoing daily within the group page--the group calls via conference line are weekly.

Monday Night Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=monday-june-19th-group-600-pm-central

Monday Night Premium One On One Plan- Fee: $200 for 8 weeks- http://totalkathy.com/?event=monday-june-19-one-on-one-800-to-900-pm-eastern

Tuesday "Lunch With Kathy" Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-lunch-with-kathy-100-pm-eastern

Tuesday Night Early Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-early-bird-550-to-650-pm-eastern

Tuesday Late Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-group-700-to-800-pm-eastern

I'm broadcasting from a grocery store in the morning and a waterpark tomorrow afternoon. I'll be exercising the 3 P's & W's tomorrow, for sure. Planning, Preparing and Packing for What I need, Where I need, and When I need it. I'll be up in time for a good breakfast. I'll likely eat an "on the go" style lunch--and that's where the P's & W's come into play.

Today's Accountability Tweets:






























Thank you for reading and your continued support,
Strength,
Sean

Thursday, June 15, 2017

June 15th, 2017 Have I Become Too Rigid?

June 15th, 2017 Have I Become Too Rigid?

On-air weather coverage has kept me up late. Instead of blaming this late night on my time management skills, I get to pin it on Mother Nature.

I'm proud to be on the board of directors for the arts and humanities council. Once a month we have our meeting at the same place. Usually, I just drink water--but this was a long meeting, so I went ahead and looked at the menu--do I wait until I get back to the studio??? Should I order something??

At first, I declined, indicating "I'm fine, thank you, just water for me." But then I looked around the room and most everyone else was eating lunch. I thought, have I become too rigid in my food plan? I really love the meals I prepare--I take great care in the preparation and I enjoy my food plan immensely, but occasionally it's important for me to make on-plan decisions like this, and order lunch already, geez!

I decided to navigate the menu instead of having a super late lunch. It was a good decision. My usual baked tostada lunch could wait for another day! I was very specific with my order--no sauce on the salmon, plain-grilled, salt and pepper, please...and the gentleman who always serves us at the meeting knows me very well. He knows me so well--as soon as I sat down, he removed the ice water and replaced it with a bigger glass, no ice. I always order water no ice because it's easier to drink, especially if it's not ice cold. It was a good "living life on life's terms" experience.

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with exceptional support contacts.

This will be a short night, unfortunately. I didn't mind writing a little more tonight because I needed to wait up long enough to check the status and location on some of the remaining storms around the area. I might not be finished with tonight's weather coverage. I hope I am. If I'm finished, I'm hitting the pillow!

Today's Accountability Tweets:


































Thank you for reading and your continued support,
Strength,
Sean

Wednesday, June 14, 2017

June 14th, 2017 Solid Day

June 14th, 2017 Solid Day

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I had a great workout at the YMCA, and I stayed well connected with super support. Solid day!

We currently have openings for the next 8-week session of A Better Weigh Accountability and Support Groups starting Monday, June 19th and Tuesday, June 20th. The group uses one "secret" and secure Facebook page with five different weekly support group call options. The accountability and support of the group are ongoing daily within the group page--the group calls via conference line are weekly.

If you're ready to discover the difference solid accountability and support can make for your weight loss goals, I highly recommend joining us for this next session!  The following is a list of sign-up links for the different time options on the weekly calls. Limited spaces are available especially for the Monday night and late Tuesday group calls. We also have a direct one on one support option after the regular Monday night group call. If you have any questions at all, email me: transformation.road@gmail.com

Monday Night Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=monday-june-19th-group-600-pm-central

Monday Night Premium One On One Plan- Fee: $200 for 8 weeks- http://totalkathy.com/?event=monday-june-19-one-on-one-800-to-900-pm-eastern

Tuesday "Lunch With Kathy" Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-lunch-with-kathy-100-pm-eastern

Tuesday Night Early Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-early-bird-550-to-650-pm-eastern

Tuesday Late Group- Fee: $120 for 8 weeks- http://totalkathy.com/?event=tuesday-june-20-group-700-to-800-pm-eastern

When you sign up for a session, you've enlisted an accountability and support team. I hope you'll join us!
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Today's Accountability Tweets:
































Thank you for reading and your continued support,
Strength,
Sean





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