A Boomer's Footprint

Author: D Kelly

  • More on fears

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    A rocky path for sure but don’t let fear get in your way.

    Are you as surprised as me to realize that you have fears that you didn’t have earlier in life?

    One of my realities is that my body simply doesn’t do what it used to.  Even with my current workout program focusing on my strength and stamina, I am not back to the old days.  Of course, I’m don’t accept I may never get there!

    Besides our bodies wearing down, fears can develop around other issues.  Some are:

    Running out of money

    Increased cost of living

    Losing a job

    Death of a spouse, other family member or close friend

    Isolation or loneliness

    Fear of an injury or new health problem

    Falling for a scam

    Believing it’s too late to achieve a dream

    It’s important to remember that while fears are so real to us, they mainly exist in our heads.

    The way to overcome them is to simply take action. Recognize what our fear is and tackle it head on.

    This is a common theme throughout my posts. As we continue to age, our doubts, fears and obstacles can grow. No is not the time to let them rule our lives.

     

  • 60 Day Check In

    mind-spiritTime flies even if you‘re not having fun. You know being “challenged.” But you can succeed with a “that’s the spirit” attitude.

    60 days done, 30 more to go. Perfect time for a mini evaluation.

    Do you have one of these three results so far?

    -1- Definitely on Track and will meet your challenge. Nothing need be said. Finish strong. You may even choose to step it up and surpass your goal. Share your strategy with us.

    -2- Average Results to date. You made progress but probably won’t hit your target.   Perfectly acceptable. Keep working and Finish strong. You can readjust your goal so in the end you will achieve a success by the end of the challenge.

    -3- Whoa, what happened? You are so far off track, you’re embarrassed. But don’t be ashamed, totally discouraged or fall into serious negative self talk. None of these attitudes or  beliefs will help you succeed during the next 30 days or your next challenge.

    Take time to figure out where you went wrong. This is definitely a journal opportunity, if you can even find it.

    First, make a list of ALL the reasons you got off track, for instance time management, lack of motivation, wrong choice, etc. Remember if you don’t know what’s broke you can’t fix it.

    Is there a common denominator in your lack of progress?

    Did you choose too big a goal?

    Did you choose the wrong challenge?

    Were you unrealistic in your goal considering what else was happening in your life this summer?

    There is always something to learn from failures? What is yours?

    The important thing now is to simply “Begin Again.”

    Reset a more manageable “30 day goal“. Don’t quit on yourself. Identify one thing you will do every day for the next 30 days.

    The 10 minute a day process is a great technique to use. Surely you can commit to 10 minutes a day to adopt a new habit or eliminate an old one.

    This is a chance for a new beginning. Will you accept the challenge?

     

     

     

     

     

  • Procrastination

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    This is a tough obstacle to overcome!

    Procrastination is “the act of replacing more urgent actions with tasks less urgent, or doing something from which one derives enjoyment, thus putting off impending tasks to later time”. (wikipedia) So while we can’t argue with the desire to seek enjoyment, leaving tasks undone does not make them go away and can actually add more pressure or anxiety into the mix.

    This is something I know about first hand.  My schedule is to post every Thursday.  I can usually find an excuse why I can’t or won’t. When I procrastinate on this task, I feel I’m not keeping my word, letting down my readers and I lessen the importance on my commitment to you. My usual hang up is finding an appropriate photo for the message. As you can see this week I didn’t even crop the pic like I often try to do. At my procrastination moments I say, Dorothy, get writing. And I DO. Hence today’s post.

    There may be small upside to procrastinating. Sometimes while pondering a problem or task, we come up with a solution or more effective way to accomplish it.  But overall, the negatives far out weigh this possibility.

    Why do we procrastinate:

    We don’t love doing the activity

    FEAR – we want to avoid the unfamiliar

    We are not competent to do the task

    We underestimate the time frame the task requires

    We believe we must be in right mood to do the task

    We are unorganized

    We believe we need the task to be perfect

    We don’t see the reward by completing the task

    Here’s a quick tool to overcome procrastination: Start by doing something that gives you a sense of accomplishment.  Choose a small step that can happen in 10-15 minutes. And get it done.

    When you complete your goal, pay attention to how you feel.  Is there an improvement in your mood?

    Reward yourself for achieving a success. Make a list of the daily  accomplishments in a journal. It helps us focus on how many things we DO.  Read through it daily, smile as you recall success.

  • Become fearless

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    Check out this image.  I didn’t know there were so many things I could fear.

     

     

     

    Our fears do not develop overnight.  We’ve had a lifetime of experiences and actions which may have created them.

    The good news is that overcoming a fear is a skill which can be learned at any time. The challenge is to decide if NOW is the time you are ready to face one of them.

    Here are five beginner steps to use. I say beginner steps because change is a process.  These five steps are a quick and easy method. A technique you could use for a “smaller fear” to have an experience and then a positive outcome. You may need additional information or to seek specific help to guide you.

    -1- Become aware – Recognize the control that your fears are creating in your life.

    -2- Identify exactly WHAT you are afraid of. Using your journal – use the two column method for this exercise. Column one – what is the best outcome and the benefits I can have if I try this activity?  Column two – what is the worst that can happen if I give it a go? Choose one fear per page.

    -3- Understand that fears are just fears.  They are created by our imagination.  Perhaps because of an actual prior experience which didn’t go well.

    -4- Take action – Decide that you are ready to overcome one fear.  Take action and do this scary thing.

    (If you watch any of the TV weight loss reality shows, the trainers demonstrate how HARD and yet possible it is to dig deep, be honest with ourselves, accept responsibility for our actions and use our strength and new found courage to overcome our biggest obstacles. With fall coming I’m sure one of these programs will be on.  You could watch one and follow along for inspiration.)

    -5- Review – How good or bad did you do?  Return to your journal and compare your outcome with your two columns of the best and worst outcomes. Then add this additional information.  What did I learn?  What can I do to improve? What should I change in the future?

    Get going. Time is a wasting.

     

  • Overcoming obstacles

    YOU ARE your biggest obstacle!

    If you are having trouble with follow through and motivation, don’t worry it may not be your fault. Discover why……

    We have been battling or even ignoring obstacles over our lifetime already. We may not realize we are doing it or how debilitating this is.

    If your response in the past has been to quit when the going gets tough, now – this challenge – is a great opportunity to face at least one of your obstacles.

    There are so many obstacles:

    There are personal obstacles. Some of them are: psychological, behavioral or just our state of mind.

    There are social obstacles, including: people who can be uncooperative or even sabotage you, shame you, bully you (even adults do this), put you down, or impose their own insecurities onto you.

    There are environmental obstacles. Some are: unexpected occurrences, circumstances and instances over which we have no control.

    Not to mention: bad habits, time management, organization, preparedness, fears, excuses, procrastination, inexperience and negative thoughts and energy.

    To get started – recognize and admit what is standing in your way.

    This is a journal exercise. Make a list of EVERY obstacle you own up to. (This may take more than one sitting.)  Every time another occurs to you, add it to the list.  While the process may feel overwhelming and negative in its own right, admitting what is standing in your way is the first step to change. We may even see a pattern of thoughts and behaviors emerge. Then we will know where to begin.

    For the rest of this challenge, I will be writing about obstacles. Remember an extra benefit of achieving this “90 Day Challenge” is to create good habits, experience and self confidence that lasts a lifetime.

  • Shocking realization of a favorite snack

     

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    Yikes. This is one Label I forgot to read!

    I do have a chocolate addiction. It started as a child.  Pop always had candy bars available to us when we visited his barber shop. And we ate them up.

    As an adult, the addiction continued when I began eating Mexican food.  My local taqueria, had a candy dispenser – for a quarter, I got a handful of treats. Of course over time the volume decreased and eventually the machines disappeared but it didn’t matter by then I was hooked.  I associated rice and beans with chocolate. Duh, the Mexican cuisine does have mole.

    Then, I began running in Walgreen’s or any local corner store for a candy bar. I started with Herseys with almonds but soon moved over to M&M’s with peanuts.

    Now to the photo. I recently studied the M&M’s peanuts label and was shocked. Now we know I wasn’t really SHOCKED I just didn’t want to pay attention.

    Imagine the percentage are based on a 2,000 calorie diet.  I probably eat 1,200 cals. a day. So my stats are even worse.

              13 g fat 20% of DV

                5 g Saturated fats!

              Sugar – they don’t even compute the number

              Dyes

              And finally an admission of genetic engineering involvement.

    What was I thinking. Of course, this snack is over. Another food (?) eliminated from my diet.

    Realistically, I know I’m not giving up chocolate. Now, when possible I buy the dark chocolate with almonds bars from Trader Joe’s.  A step up but I could probably still do better. They are even a dangerous snack to keep around.  It’s so hard NOT to think about that bar in the freezer.

    Lesson reminder to me and you is: continue reading labels and make the right choices.

     

  • How to stay committed

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    We are 30 days into our “90 Day Challenge.” Read on to learn a very important tool that will help you achieve success in reaching your goal.

    KNOW YOUR WHY – What motivation do you need to stay committed to achieving your goal? Why will you stick with your action plan?

    Here are the top three tips to keep you motivated:

    -1- Benefits – Open your journal and reread your goal. Next, write out a list of benefits you experience now and once you’ve achieved your goal. Be specific and detailed.

    -2- Reward Yourself – This technique can be a great motivator. It worked for our kids and it can work for us now.  Reward yourself for your small achievements, recognize your effort and then treat yourself to a reward.

    Choose something meaningful. For example, don’t choose a big ice cream cone when you are trying to loose weight, instead save up for a healthy massage.

    -3- Connect with your team to stay motivated, keep you on track. Accept both their encouragement and criticism when you need it.

    Here is great article to help you write out your benefits.

    10 Powerful Benefits of Change and Why We Should Embrace It

    Sorry you may have to cut and paste. But is will be worth the effort. (Another blog skill for me to learn.  Post a comment if you know how.  Thanks.)

    Good luck.

  • DK Update – Day 30

    IMG_4447WOW my weight was down to 117.4.  Yep, back in early May I reached this milestone.  But alas, it didn’t last!

    I had just returned from a week on Florida, sick as a dog.  Caught the flu / summer cold that circulated among the family. It took weeks to recover and by the end, I had lost 8.4 lbs. down from my all time high of 125.8.

    But then…… (sorry I can’t find the photo) I was shocked just two weeks ago to see that I reached my “New” all time high – the scale read 127.4. What the H…., up 10 lbs. Yikes. I’m sure it’s muscle build up from my fitness regime. If only.

    I couldn’t be surprised. It was my birthday week and I had an unusually high number of outings lasting over 3 weeks.  I was out 16 of 21 days. Lunches, dinners, drinks.

    So what else could I do but get to work on my diet.  I pulled out my copy of the “10 Day Detox” by Dr. Mark Hyman and got to work. Being realistic, I knew I wasn’t ready to commit to full program but instead adjusted my food consumption to his suggestions.  You know the usual – no sugar, dairy, alcohol, corn, beans, bread, pasta or ……..

    So what is left is protein, veggies, nuts and seeds! So one week later, I am down three pounds, while still enjoying two “days off” when I was out with friends.

    I recently heard that weight loss and maintenance is 80% diet and 20% exercise.  Not exactly sure about the ration.  But I do believe “We are What we Eat.” So in addition to my fitbit counting, this month’s focus will be what I eat and drink.

    I’ll see how it goes.

     

     

     

     

     

  • Maybe I am being selfish, but you can be selfish too.

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    Break out of the chain holding you back.

     

    If you are really committed to meeting your challenge, you must become “selfish.” Yep, this is one time when it’s okay to put “me” first. And I don’t mean selfish in a take-take-take or needy-needy way. But by taking the time and focus needed to reach your goal and allowing your family and team to do the same.

     Life is busy – full of to-do lists, chores, endless emails, social media surfing, not to mention maintaining real time relationships and oh yes, FUN and relaxation.

    We have expectations and demands from ourselves, bosses, customers, clients, suppliers, friends and loved ones.

    No wonder we go to bed exhausted, sleep fitfully and wake up tired.

    We often jump from one task to the next. We stop what we are doing one moment and give our attention to this new thing.

    (As a personal opinion – this is why the cell phones are so distracting.  Does your phone ping every time you get an incoming message?  And then do you stop whatever you are doing and react?)

    Following up on the recent post – Adopt a Good Habit – a key element for achieving success is to make your action a priority each and every day.

    -1- Your habit should be a regular and consistent. Complete your new action the same time, same place every day. Write it in your calendar and do it. Remember, No Excuses. If you miss a day, it’s okay just begin again.

    -2- Take small action steps. Break a big goal into manageable bites. You’d be surprised how much you can accomplish in 10 – 30 minutes a day.

    -3- Plan Ahead. If your action requires tools, books, tapes, trash bags, boxes, or your work out clothes, have them ready to use before the scheduled task time. Don’t waste time “Getting Ready”, then run out of time to do the activity.

    And don’t forget to tackle your task with joy and enthusiasm. We can improve the quality of our lives right now.

    Read your affirmations and goals every day to remind yourself why you are committed to change.

    Good luck.  Let me know how you are doing.

     

  • DK’s Affirmation and Simple Goal

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    So simple, yet it says it all.

    Gradually over time my strength and stamina faded away. I realized it was happening but in my mind, I was still the energetic, active person of my younger days.  I get it now, my current physical state is weak and it’s having an impact my quality of life. I attributed my aches, pains and stiffness to my age but it’s more related to immobility. I’ve  got to get moving.

    I can still walk long distances and dance for hours but some movements are gone. Forget sports, serious hiking, and other athletic abilities….FOR NOW.

    I believe! I can regain physical prowess. So this is my “90 day Challenge.” Become more fit, increase my strength and stamina. Of course, I am realistic. One day after typing my affirmation and goal, I knew 100 each of the calisthenics was never going to happen. A 100 of any combo a day is doable.

    I have been using my fitbit for 7 months now and am committed to taking my steps. I recently increased the number from 5,000 to 7,000. And I can definitely  improve on the intensity of my steps.

    Luckily, I am motivated. I can’t tell you how many nights 8 or 9:00, I look at my count and say “Dorothy, get moving” and I do.  While I am proud that get up and move, I could be more active during the day.

    I know I have one bike ride in my future. A short trip the full length of Golden Gate Park – out and back – just about 7 miles.

    There you have it, my first confessional. More to come…….but for now I’m going for a walk.