Morning chickies - yes it is finally warming up here a bit - with some rain - which is not a good thing given the piles of snow everywhere - sounds like there might be lots of flooding in the outlying areas - everyone is buying up sand and burlap bags!
Sandra - thanks for the reminder for bone density test - which of course I did not ask for - back in 3 months for follow up so make sure I remember to ask for one okay???
Vickie - you are still doing great - I have yet to get on my treadmill (gee maybe I should clear it off first?)
Today we start a new/2nd 12 week program - strong women, strong bones so some of the exercise change (meaning they probably get harder?) so this will be interesting. We are also to complete our 'life survey' questionnaire - this is something we did at the beginning - rating satisfaction in different areas of our life - and not at the halfway mark (and I presume again at the end) we need to redo it to see how we're doing (hopefully better!)
Also have some sheets to work on on 'self talk' - so very interesting and true - we are supposed to 'identify' the types of self talk we are using in different situations (called cognitive distortions) and then review them to create a more rational positive response.
Example:
Situation: working hard to decrease meal portions. Ate larger portion when out for dinner with friends
Identify automatic negative thoughts: "I can't believe I ate so much at dinner. I'm never going to be able to stop overeating! All my hard work has been ruined. I should know better'
List cognitive distortions: a) all or nothing thinking b) catastrophizing or exaggerating c) jumping to conclusions d) Negative focus 3) living by fixed rules.
I know I can relate to all of the above and we have all had experience with this - we are trying to learn to undo some of this negative self talk.
To create a more rational/positive response: "I overate one time, and that does not mean I will overeat at every meal. I'm disappointed that I overate but I'm going to try to avoid that the next time we are out. I will add an extra 10 mins to my walk tonight and I will give more thought to what I order next time"
Now to put that into practice!
Frouf