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And So it Begins- BDD's MAP
BigDaDiesel
MichiganSilver Member Posts: 124
As many of you now know, I have been facing quite a few challenges in my relationship as of late. There is much work to be done on my part as I am trying to climb out of Phase 1. So I am posting my MAP, a work in progress. Please chime in and hold me accountable to those things I need to work on. You can catch up on my story by reading through these discussions:
So here we go, starting with Food, Fitness and Health--
REDS:1. Sexual Health: I have diabetes, which has led to some changes in my body, including ED. I have had a consult with Urologist and I need to go to lab to get blood work done. I was given a script for Cialis daily and Viagra for as needed. Neither has worked very well. I’d say they’re spotty. I don’t know if I am taking it properly or if I have nerve damage from years of uncontrolled diabetes. I also need to be diligent with taking my diabetes medication. The pills I am currently on cause weight gain and generally make me feel like crap. The side effects lead me to skip on taking them.
2. Eating healthy: I have to get on a good healthy eating plan and stick with it. I am lazy when it comes to food prep and making the right choices. More veggies and less sugar is a MUST. More protein shakes are in the works as well. I am not a fan of fast food, so I eat mostly what is prepared in our own kitchen. Those food choices, especially processed foods, need to be monitored.
3. Coffee: I am keeping Starbucks in business singlehandedly. I need to reverse the trend and limit my coffee intake. The goal is one coffee a day. Right now I am on 4 or 5. Starbucks in the morning, work coffee during the day, and maybe a cup in the evening. That’s way too much.
4. Working out: I was a beast this spring and summer, and then I hurt my shoulder in August. I have only worked out 3 times since that time. Visually, it appears that I’ve lost all my gains. I can see my body changing. With Diabetes, not working out is nearly suicidal. I HAVE to get back in the gym. I also want to lose about 10-15 more pounds of FAT. I am currently at 226 and want to get to 218 or 220.
Comments
Yellows:
1. LAZINESS: The recurring theme in all my RED listings so far is my being lazy. That is the biggest thing that holds me back from getting things done. I know that things need to be accomplished. I just allow myself to be lazy and not get to what needs to be done until the last minute or not at all. It is a horrible character trait. Associated is procrastination, no proactivity and lack if initiative. I need a paradigm shift.
2. Negative Mindset: Esteem and self-image issues have plagued me. I tend to be cynical and see the glass half-empty. My M.O. is to look for the wrongs in a scenario, rather than what is positive about it. Fear of failure often leads to me throwing up my hands and saying “Forget it! Why bother?”
3. Anger/ Resentment/ Unforgiveness: I didn’t realize until very recently how much of these things I was carrying. Such weighty emotions lead to stress and negatively affect mental, emotional, spiritual and physical health. I need to begin the process of freeing myself of these binds so that I can become healthier in every aspect. Becoming a part of MMSL has been a MAJOR step for me.
Greens:
1. Appearance / Attire: I have already begun the process of improving my wardrobe and staying groomed. I have also set up a budget to make sure I stay on top of the wardrobe and accessory purchases.
2. Counseling: I set myself up with a counselor so I can start working through these issues I have. It feels good to be able to talk these things out. I also have time scheduled with my Pastor each week to discuss man and husband issues.
3. Being Intentional: I downloaded a scheduling and planning app on my phone. I bought a planner. On Sundays, I list my things to do for the week, including a grocery list of foods I need to be eating. I downloaded Stronglifts 5x5 on my phone too. I had great success with that program in the past. I logged my first workout on Monday. I also learned of a group that plays basketball on Tuesday’s. It’s kind of an “old man” league. JI’ll start playing with them next Tuesday.
How is that for a start? Did I capture the concepts properly? I think I will park here for a minute, because this is going to take a great deal of work.
BigD
You talk about a paradigm shift - abso-friggin-loutely. 2 and 3 on your Yellow list (anger/negativity) were standard issue daily activities for me. And so much toxicity grew from these two MFers when I started to examine them. I started to apply a mindset of gratefulness (muchios propos @Changed_Man ) for what I have, and I have plenty to be grateful for, along with my remembering that..hey, I'm awesome! And I can succeed at whatever I go after. And I will. That was my paradigm shift....I WILL...
Now go look in the mirror and growl...
How will you live well today?
We talk about 3 monkeys. Those are short term items that you will accomplish in the short term, generally this week. By keeping to three they are not too much to carry. By placing them here and holding yourself publicly accountable you may find additional motivation to not let the slide.
Procrastination is a very common MAP issue, and something I personally struggle with, getting a handle on it has been a big part of my personal MAP.
(I'll need to get these done before Sunday the 9th)
1. Workout 2 days this week for at least 30 minutes:
I brought my workout clothes to work today so I can hit the employee gym during lunch. I need to combat laziness and get my butt in there and do the Stronglifts 5x5. I also need to workout again Saturday, preferably in the morning with my home equipment. The ultimate goal is to get back to my 5 days/week training routine.
2. Clean up the yard:
Our city has free bulk leaf pickup on November 10th. That means I have to rake up all the leaves in the front and back yards and get them piled on the curb so the city can collect them. My son is going to help me. I will do a little bit each day until we get done. I can use this as some of my exercise (BONUS POINTS!!)
3. Go buy some razors:
My face is getting beyond 5'o clock shadow. Laziness has kept me from running to the store and pickup up a new pack of razors. I will do that today on the way home from work, so I can groom and look young and handsome about the face and neck area!
4. Make a dentist appointment:
I hate the dentist. I hate the state of my teeth even more. One of my molars has decay and broke off. I need to get that taken care of. IMO, bad oral care is DLV. I am making that appontment toDAY!!
I'll follow up with progress as I complete these!
Yes, it will be hard, but I have heard many anecdotal stories of people who have dropped significant weight and had a number of health problems go into remission, including diabetes.
When was the last time you had a physical, have you asked your doctor what target weight you should shoot for given your individual situation?
@Tiger I did go to the doctor earlier this year for a checkup. The BMI was brought up. At the time I was working out like crazy and eating all the correct foods. I weighed in at 219, which was the lightest I'd been in years. He said he'd like to see me get around 185-190. My concern was that would be pretty skinny since I'm so tall. He said if i can lower the body fat percentage and pack on muscle, keep up with meds and continue my excellent eating habits, he'd feel good about me being 210-220, but only under those conditions. Well I fell off the wagon, but I am back in the game now. No more laziness.
You can still be strong/fit at a lighter weight and as a diabetic you might truly be healthier.
One thing to consider is to be careful about spending too much on wardrobe if you consider dropping that much weight. If you work out and drop 30 pounds your waist is going to get much smaller as you'll lose all kinds of fat around the middle, both internal and external.
I have a 28.5" waist and a 33" inseam, for example.
Okay, it doesn't count toward your monkey goals, but that doesn't mean you shouldn't do it. Think of all the calories it burns.