Health and Wellness…Mindset Matters

It’s definitely time for an update on progress and learnings in my health and fitness journey. I’ll revisit the 5 Goals and 5 Reminders that have helped me manage my thinking and actions.

As I write this article in the wee hours of the morning, it feels good to be ready to update on meaningful progress and a sense of power over a lifelong struggle with moderation—when it comes to food.  19 months ago, I shared a blog post as I re-engaged in a deliberate effort to manage my weight and improve health outcomes.  As of today, I have lost 43 pounds, and 21.3 inches. Another benefit….I feel strong-er and fit-er, in this season of life.

It hasn’t happened overnight, and is the result of good food choices, meal planning, and regular exercise—mostly walking and hiking.  In the last 6 months I’ve added strength training 3x a week, and continuing cardio. Yes, I’m pressing toward a goal weight which is 22 pounds ahead of me… but totally doable for this 65 year old active senior!

How and what I eat in my journey isn’t unique, and the framework for shedding weight and restoring health is not new or mysterious.  To be honest, I’ve had a mix of progress and setbacks with maintaining a healthy weight over the years, but have had it squarely on the radar.  So over time, I’ve studied, listened, tested and tried different diet options.  And my food choices and portions have come into line, generally, but not always consistently.  So, I share this because the process of learning and then applying, and then being consistent and mastering new skills and behaviors, in any arena, can take time.  But it’s worth the effort.

Tip #1 — It’s Not Rocket Science

Here’s my general approach, and of course it gets more detailed and tracked in the day to day.

—Eat healthy: plenty of veggies and plant-based stuff, mostly lean protein, limit carbs and sugar

—Eat at a caloric deficit— less calories consumed than I burn

—Engage in a Move Plan that includes cardio and strength training at the level that is good and right for me.

—Also:  get the go ahead from the health professionals first!

Tip #2 — Prepare to Pay Attention and Stay Engaged

What’s really important is that the impetus for overcoming this form of dependency has been very personal, and can/does come from my appropriation of all of the knowledge, experiences, motivation and coaching I’ve received over my life.  Learning from other’s struggles and successes has always been a good tool for me.  And there’s a mindset shift that has been important,  and a managing of my choices each day—each moment really.

Yes, it’s an area that I have had to learn (and still learning) good principles, and building consistency. It’s a more deliberate and evolving way of thinking for me, and a way of controlling this outsized desire for food that I have, and have trained my body to desire.

There is still much learning to do.  Using food as a way to medicate anxiety or stress, or just unconsciously eat, is NOT what God designed for us.  He DOES provide good food to give energy and fuel for living and serving Him and others, every day.  And it is good!

Jesus told us to ask in prayer for the Father to “give us this day our daily bread.”  That’s daily bread, today, which is a symbol of all that we need each day, and He provides it.  Consuming more than I need, in any area of my life really, can become a stumbling block and a burden.  That’s what I’ve experienced and learned over time!

Tip #3 — Manage Your Choices In the Moments

My initial goals, which were shared in a previous blog post, included daily reminders to myself, which was new for me.   It has been so important to identify barriers to success, and craft reminders about how to THINK about food and exercise, in this season.

It is true that our actions change, when our minds are renewed! Philippians 4:8 is a reminder and encouragement that “….whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things” (ESV). And when we think right, we can act on that knowledge to do what is right and good for ourselves, and others.

Making good choices are at the heart of changing behavior.  And to quote my husband here, “choices are made in the moments.”  Daily goals are great and they feed the weekly and monthly progress etc.  But making mindset shifts and coming up against long-held behaviors and un-helpful habits takes work, and practice—and the moments count.

Putting off the old and putting on the new—learning, transforming and establishing new ways of acting and living, well it’s a spiritual practice.  “Therefore, if anyone is in Christ, he is a new creation. The old has passed away, behold the new has come!”  — 2 Corinthians 5:17

Tip #4 — Customize Your Own Goals and Reminders

It turns out that I took all of what I read and listened to, and tested and tried over the years, and basically crafted my own encouragements, goals and reminders. Here they are:

5 Daily Choices

1.       Healthy food

2.       Plenty of water

3.       Move

4.       Track food intake and activity daily

5.       Faithfully log my learnings along the way.

5 Daily Reminders

1.       Each day is a new day

2.       I have control over what I eat and drink, and if I

        move or exercise

3.       Good choices are good gifts to myself

4.       Manage my inner voice with only positive self-talk

          allowed!

5.       My strength comes from the Lord.

What handful of goals will help you to move forward in a mindset of learning and change?

Grace and Peace,

Robin