I think I can . . . I think I can . . . I KNOW I CAN!

I think I can . . . I think I can . . . I KNOW I CAN!

“I want to change my habits. . . I’m ready to change my habits…. I will change my habits . . .” 

Summer…summer is my favorite season!  Many think I’m crazy and I don’t know why it is.  It could be that my birthday is in the summer. . . it could be I always look back to my school days when we got 2-3 months off during the summer . . .  it could because I hate cold and snow.  Whatever the reason, summer is my favorite season.  My running friends would beg to differ.  Summer always brings hot temperatures, extremely high heat indexes, and for those of us in the parts of the country with humidity—out of control humidity. 

Summer also brings more outside activities, skimpier clothing showing more skin, and more self-conscientiousness. That’s why everyone usually wants to look toner and lose weight for summer—less clothes to hide the obvious.  Who’s going to wear a turtleneck to the pool in July?  It doesn’t have to be though.  With hard work, determination, and preparation—you can get back on track with your eating and exercise.  However, you have to WANT it.  Not for the short term, but for the long term.  Otherwise, your efforts will be short term and come fall and winter when you can hide yourself behind your layers of clothing—you will go back into hibernation and to your old habits.  It’s all about the mindset “I want this, I am ready for this, I am willing to do this.”  You have to have all 3 to succeed.  For years, I had the first part—I want this, but I didn’t have the ready and willing to do this.  I would be gung-ho come about April—when it warmed up enough to wear shorts and then would gradually go back to my set ways come October, when the weather cooled off.  I would do all kinds of exercise programs—boot camp, cross-fit, circuit, work out at the gym, workout at home, run, walk, bike”  You thought I was the fitness nut.  I would eat healthy for the most part (I was a closet chip eater—it was not uncommon for me to eat a ½ a bag of the party size chip bag in one sitting or stop through a drive through for fries.)  By September, I would have cheat days because I read that in order for you to lose weight you had to trick your body so it was OK once a week to eat whatever you wanted—cool with me.  That cheat day became 2 cheat days, which became 3 cheat days a week.  Then came the excuses “We’re just too busy”, “This is too hard to keep up with”, “We’re on the go too much”  “It’s not convenient.”  That’s what they were—excuses because I wasn’t ready to make the change or willing to make the change—I just wanted to make the change.  I just wanted it to happen overnight without any effort from me.  Like Samantha on Bewitched, I wanted to wiggle my nose and voila I fit into that swim suit without popping out at all angles or that pair of shorts without having to lay on the bed to zip them.  It’s your mind set that is going to allow you to achieve your ultimate goal, to get where you want to be physically, mentally, and emotionally.  Until you reach that turning point—your attempts are going to be just that attempts.

I don’t know what your turning point is.  That is for you to determine through your own soul searching and figuring out “why” you really want this?  Is it just to fit in that cute pair of shorts or look hot for your high school reunion or is it something more long term?   My turning point came last summer.  My oldest had graduated high school a year ago May and I was so proud of him and myself for the way I handled it—I didn’t cry.  I did however, all summer look at him and instead of seeing this awesome young man I raised, I saw this little boy still in diapers at the age of 3 begging him to start using the potty, I saw this cute baby that I brought home from the hospital and just stared at when I wasn’t holding him amazed, that my husband and I created this creature, I saw this little toddler who would hold my hand and look up to me for guidance with trust, I didn’t see this 18 year old that was headed to college.  August came and I took my little boy to college—and you think leaving them at Kindergarten was hard.  OMG!  Just wait.  I cried, not in front of him, but I cried.  I tear up now just thinking about it now!  My whole world had changed.  With one less child at home, my evening activities had been cut in half, and I had more time to think, to soul search, to pray, and to reflect.  I didn’t like myself.  I didn’t like how I felt, and how tired I was.  I didn’t like my attitude.  I didn’t like being grumpy all the time to my family—who had patience to deal with me.  I didn’t like having to need coffee to get me awake in the morning or wine to relax me at night—don’t get me wrong, I still enjoy both, but not to the extreme I was at.  It was not uncommon for me to have 2-3 cups of coffee in the morning to just get going or ½ a bottle of wine or more at night. 

My friend and fitness coach who has patiently watch me try all types of fad exercise programs and eating plans through the years—offered a 21 day challenge.  At this point I was not only wanting to change, I was ready and willing to change.  It was cutting out all unhealthy things—eating clean and incorporating a circuit training into my normal running routine to build strength.  It was cutting out all coffee and wine for 21 days and chips—my big 3.  In the beginning, I still had self-doubt—I didn’t know if I can give it all up???   However, I knew I had to make some drastic changes and if it meant going cold turkey, then that’s what I had to do.  I reminded myself why it was important to me and it was beyond fitting into that pair of shorts, because this was September and I could easily go into my multiple layer of clothing to hide how I looked, but I couldn’t hide how I felt.  This was my turning point . . .  this time I wanted to make the change, I was ready to make the change, and I was determined to make the change for good.  When I completed the challenge—I was amazed at how I felt, I had come out of hiding and I was a happier person for me and my family, and even how I handled my oldest leaving the nest.  I was so happy, I continued with the habits I learned in the challenge . . . I was really making noticeable changes!  My attitude changed and then my behaviors changed along with them.  Your attitude really does make a difference.  When you plateau—your attitude needs to stay the same, positive and upbeat and remembering the real reason you are doing it.  What’s your turning point?  What’s your reason for change?  Is it just to look “hot” for the summer in your strapless sundress or your bathing suit or is it to improve your health and feel better about yourself overall?  Tired of the choices you are currently making?  Then find your turning point and then the efforts you make WILL pay off.   I think I can. . . I think I can . . . I KNOW I CAN!

Be the Best You Can Be

"Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time." - Thomas Edison

This quote makes me think of my after pregnancy weight.  How discouraging was it the first time you weighed yourself after giving birth and find you didn't even lose the 7+ pounds the baby weighed!  Really?  Even after that workout?  I remembered with Will I gained 25 pounds and with Nathan 50!  I tried all of the fad diets to lose the weight and would get within 5 pounds of my pregnancy weight and plateau.  I'd give up trying after one to two weeks, convincing myself that was the price I would pay and I was not as young as I sued to be so I needed to accept that and be happy.  I used this mental game every time I gained enough weight that my clothes were no longer fitting.  I'd go on a fad diet for a few weeks until I plateaued but my clothes were fitting comfortably and then give up.  When most of us try something new we go gung ho and then fizzle out when we don't see the immediate results.  Instead we look at it as a failure instead of persevering forward.

We all have those demons in our head that tell us we are not good enough.  Not fast enough.  Not smart enough.  We're not going to succeed, so why try?  I was reading my Run with God Devotional and they were talking about establishing a baseline--without a baseline we have nothing to improve on.  Once we have that baseline we can then use that as a goal to improve on.   We are all different and even if we are not the overall fastest runner or the number one employee or the "Biggest Loser"--if we are improving and not giving up we are succeeding.  You are being the best you can be.

I have a running friend who when she races starts setting herself up for failure by convincing herself that she's already lost, so why even try? Our conscience/minds can be evil when we are trying to be the best we can be.  It's important for us to think positively through our process.  Set small goals for ourselves and reward ourselves and give ourselves pats on the back when we achieve those milestones.  Always keep in mind that the glass is half full and never half empty.  Every race in life is different and we need to take those challenges with a positive outlook.  Your main competitor in life is YOU!

I like this quote from Karen Armstrong and you can apply to other avenues besides running.

"Running has taken me in and continues to comfort, heal and challenge me in all kinds of magical ways.  I am not a 'good runner' because I am me.  I am a good 'me' because I am a runner."

Scout Law:  A Scout is trustworthy, loyal, helpful, friendly, courteous, kind, obedient, cheerful, thrifty, brave, clean, and reverent.

Scout Oath:  On my honor, I will do my best to do my duty, to God and my Country, to obey the Scout law, to help other people at all times, to keep myself physically strong, mentally awake, and morally straight.


....As I wait for my youngest son Nathan, along with some of our other friends to run the 3rd Annual Scout Strong Challenge 5k, I can't help hearing words my husband told me 23 years ago "If we have boys. . ."

I grew up with 4-H--showing cattle, cooking, doing crafts, hanging out with my 4-H friends, and going to camp.  I loved the camaraderie of 4-H, it taught me to respect other people, leadership, and life skills.  I was convinced my own kids would also go through 4-H like I did.  My husband had different ideas . . . you see I fell in love and married an Eagle Scout.  His compromise was if we have boys they will do Boy Scouts and if we have girls they can do 4-H.  Well 8 years and 2 boys later, it was decided we would do Boy Scouts.  I knew nothing about Boy Scouts--except they seemed kind of nerdy, wore ugly uniforms, and did merit badges.

As my 2 boys grew and joined Tiger Cubs, I learned on the fast track what Boy Scouts was really about.  I was even the Den Leader of my youngest son's den and at the age 10/11 off to Boy Scouts they went.  I learned quickly that it was more than Merit Badges--that was just one discipline of Boy Scouts and it taught them commitment, follow through, and some cases perseverance.  They also learned to respect and assist others, leadership, and life skills that you don't always learn at home or in a class room.

Take for example, the Scout Oath and look at the last three attributes--keep myself physically strong, mentally awake, and morally straight.   Wow!  That's good advice for all of us and they learn it starting at a young age and continue to have it embedded into their thinking--they developed habits that will hopefully follow them into adulthood.  It doesn't mean they have to be an athlete to be in Scouts--for some Scouts this is their only extracurricular activity, for others it's one of many.  However, they learn to be active and the importance of being physically fit. These are three great habits for all of us.  However, sometimes the habits we learn as children we gradually fall away from or maybe these habits were never introduced to you. What are you doing to keep your self physically strong?   Mentally awake?  Morally straight?

Over the years, through life busyness and distractions, we sometimes tend to forget the good habits we may have once had, or maybe you never were taught . . .  like the boys participating in Boy Scouts these are habits they were taught, they didn't learn these overnight.  For adults, we can also learn to be physically strong, mentally awake, and morally straight--you can teach an old dog new tricks--it just takes discipline and perseverance.  I did not get into the habit of running every day over night--it took practice.

I'm currently reading Darren Hardy's book The Compound Effect  and Chapter 3 really struck me as a WOW chapter.  According to Darren Hardy--95% of everything we think, feel, or do is because of habit we learned or developed over time.  95%!  That means both good habits and bad habits.  If you go home every night and sit on the couch and watch TV ---it's not just a routine, it becomes a habit.  However, it doesn't have to continue to be a habit.  You can reprogram yourself to develop new more positive habits vs. the old habits you grew a custom to.  Darren said to deprogram yourself of the bad habits, you need to do the following:

1.  Find the Triggers - the big 4--who, what, when and where.   Who triggers the habit, what triggers the habit, when does it happen and where does it happen.  Perfect example.  I have a habit of eating a handful of sugared cereal after dinner to kick my sweet tooth.  I don't crave ice cream, cake, or cookies, but I do like just a handful of Cinnamon Toast Crunch or Frosted Flakes.  Who triggers this--ME.  When does it happen--after dinner when I have finished cleaning up the kitchen. What triggers it--being in the kitchen near my stocked pantry.
2.  Clean House -- Ugh that is a nasty word.  What he's saying is go in and throw away all temptations, but do remember that if your family is not looking to get rid of the same bad habit, you may have some disgruntle family members.  This is a tough one!  Because even if you do "clean" out all of the junk--you are still going to be tempted other places.
3.  Swap It - Find a better replacement for it.  For example instead of cereal, maybe I have a handful of berries or cut up an apple and eat with peanut butter.  A better alternative and still getting that munching or sweet taste.
4.  Ease In - Some people have to test the waters before they jump in.  They have to take baby steps.  This made me think of a story my mom told me about when they were trying to break me of the pacifier.  I only had one pacifier that I was partial to but it was time to get rid of it.  They knew if they took it completely away, we all would have some sleepless nights--so they decided to do a different technique.  Each day they would cut a little bit off the pacifier until eventually there wasn't anything left to suck and I finally threw it across the room and that was the end of my pacifier.
5.  Jump In head first - For others, you may be more of just jump in and go cold turkey.  It depends on your personality of what works best for you.

Uninstalling those bad habits is just half the battle.  According to Hardy, you have to also reprogram yourself with the new and improved good habits.  The key through all of this is staying aware.  It also helps to track your habit.  For me, I would keep track of EVERYTHING I put into my mouth.  For someone who want to cut out soft drinks and drink more water, they may tally up all of the water they drink for the day.  In addition to this Hardy recommends the following tips for success:
1. Above we cleaned house of all of the temptations in our home, and now we are going to set up ourselves to succeed by stocking our life with the good things we want to replace the bad things with.
2.  Think of it as an addition instead of a subtraction--don't look at it as a punishment that you can't have that anymore--look at it as an opportunity--something to look forward to.  Tonight I get to have (fill in the blank).
3.  Go for a PDA (Public Display of Accountability)  We have social media at our finger tips--use it to hold yourself accountable as you develop this habit.  Use your family or co-workers they can be your best cheerleaders to encourage you through this.
4.  Find an Accountability Partner - Somebody else who also wants to change a habit and hold each other accountable.
5.  Competition - If you have a fit-bit you know this.  You can be friends with others on Fit-bit and do your own step challenges or cheer them or mock them on fit-bit.  That friendly competition can be what you need to develop that positive habit.
6.  CELEBRATE - Celebrate your successes--not just your ultimate goal, but set milestones along the way.  Maybe at the end of the first week if I don't eat any sugared cereal I am going to reward myself with a nice relaxing bubble bath in my Jacuzzi tub--something I rarely do.

Are you Scout strong--are you physically strong, mentally awake, and morally straight?  Are you getting rid of those bad habits and replacing them with good habits?  Think about one bad habit you want to get rid of and one good habit you want to replace it with.  I challenge you to apply the steps from Darren Hardy's book The Compound Effect for 30 days and see if you can't develop a new habit.

On my honor, I will do my best to do my duty, to God and my Country, to obey the Scout law, to help other people at all times, to keep myself physically strong, mentally awake, and morally straight. Are you ready to be Scout Strong?