Bill Phillip's | Transformation

Wayne’s Accountability Day #68, 7/3 into 7/4

TODAY’S INTRODUCTION

This is a brief (and sometimes not so brief) description of my day:

Today started out with high spirits but quickly became a mental roller coaster for me.  The first thing that began to nag on my mind was the fact that since we were going to my in-laws for a cookout and I was going to leave for work from their house I was worried it would completely throw off my meals.  In turn to calm myself down I ate at home 30 minutes late from normal but that was better than the 90 minutes late it would have been.

The next thing that got to me was while at my in-laws during a horse shoe game (see below) I received a text message from an officer at my department.  This particular officer is in co-hoots with an officer that has been being looked at for things that I will simply call “behavior unbecoming an officer.”  So the text message I received informing me that a report I had written appeared to be missing some important information brought the nagging thoughts back to the forefront of my mind.  Once I arrived at work (tonight was a security assignment instead of patrol) I started to re-focus but then my off times of eating started to get to me which brought on the thoughts of grabbing anything to eat.  I managed to distract my thoughts by just roaming the store I was guarding, pretending to be shopping but of course watching for shoplifters.

The overall best part of my day today though was a toss-up of a text message my wife sent me once I got to work.  She finally felt it was worth telling me when she overcomes some of her mind beating thoughts – her text reads. “I can’t believe I didn’t give in and cheat at my mom’s.  I am home now, I love you.”  Normally she would keep those accomplishments to herself so that meant a lot to me that she shared it.  The other part felt as great and I am just as proud but it is also something becoming commonplace, not to take it for granted but I managed to shelf all my negative thoughts once I got home from work and I went out for my aerobic session (see below)

 

MAKING TODAY THE FUTURE

List 2 things I did today in a way that reflective of how my future will be:

1.  During my aerobics session I began to think about the above section heading.  I was listening to a Feb 2009 radio recast as Bill and Stoney were talking about just that statement.  The idea was, why not instead of picturing where you want to be which does not define a path to arrive there – visualize that exact destination as being the here and now.  As I listened to those thoughts they shared together it clicked in my own mind.  I have been considering a class to become a Certified Personal Trainer.  With my consideration there have been the thoughts of, ‘what if I spend my money and my ambition fizzles out’ or ‘no one would want to be my guinea pig and allow me to train them at least until after I was certified’ and of course the old, ‘I could never be cut out to look, feel and inspire or coach someone to an improved life-style.’  Well as the radio show continued I found myself urging my aerobics on my more or less considering myself my very first “client”.  As a walk break was nearing the end and I found myself trying to ‘want’ to walk more I would here a strong resonance in my head, almost an encouraging yell, “If you don’t run you won’t get paid.”  So, I would of course run, and it felt terrific!

2.  My accountability arrangement changed slightly today, this is something I had been considering for a few days but had lost my ideas once I would sit at the computer.  During my aerobics though once I realized that I need to treat Now as if this exact moment is how I see my life in the future then I would need to not only listen to the things of Bill, Stoney and Chris Winters, but I would have to make the changes AS they were thought of.  In other words, what good is changing my accountability once I feel I have arrived at one of my checkpoints in life when I can become accountable for those things now which will make my journey smoother and easier.

MEAL ACCOUNTABILITY

Write down the meals consumed throughout the day

Meal 1 5:30p – 4oz grilled chicken, 2/3 cup baby reds mashed potatoes, ½ cup French cut green beans

 

Meal 2 8:30p – 1 Grilled chicken breast (not weighed), ¾ cup steamed broccoli / cauliflower / carrots (No acceptable carb avail where I was for this meal)

Meal 3 10:25p – Slim Fast drink

Meal 4 12:30a – 4oz oven roasted turkey breast, 1oz reduced fat Swiss cheese, yellow mustard on a Sandwich Thin

Meal 5 3:00a – Myoplex Deluxe nutrition bar

Meal 6 8:30a – 3 egg whites, 1 whole egg, 1 slice 2% American cheese (scrambled), 3/4 cup potatoes o'brien and 1 slice whole wheat toast

EXERCISE ACCOUNTABILITY

Exercise: 4:00a – Walk / run – 2.29 miles in 31:25 minutes

Milestones:  This started as what I thought would be my slowest aerobic session in quite a few weeks, my 12 minute mark had me at 0.927 miles which is much shorter than my previous few 12 minute markers, I also marked my 13 minute distance at about 1.01 miles.  The session took a slight turn for me.  My non-stop run time increased from my previous best of 13 minutes to 14:47 minutes, my total time increased from my previous length of 30:17 to 31:25 minutes and in turn my total distance also increased from a previous high of 2.17 miles to 2.29 miles.  I am not quite sure why my speed has dropped but I am very happy to be seeing longer distances and more running time than walking (the 14:45 minute mark was my turnaround  point at a distance of about 1.15 miles and the return was split just about 50/50 with walk / run)

POWER MINDSET

Write down 5 things you can do between now and this time tomorrow that will help you move forward in the direction of your 18-weeks goals.

1.  Eat 5 – 6 healthy, properly portioned meals
2.  Consume at least 8 – 8oz glasses of water
3.  Complete an UBWO
4.  Ask Eric to help me study some of my Kenpo techniques (he is a brown belt and I am a much less experienced orange) or to count out some kicking or punching drills for me – I am shooting for at least 15 minutes spent in this but I am also unsure what Paula has planned for us today
5.  Acknowledge my hindering habits and let them go as soon as possible so I am more able to smile and feel as though my progress is moving in the proper direction

THE UNIVERSAL LAW OF RECIPROCATION

Please write down 2 things you can do between now and this time tomorrow to support and encourage others.

1.  Welcome at least 3 new members to T.com, read and comment on at least 3 blogs and 3 photos
2.  I will encourage Paula to allow me to put her through a LBWO since she did not do one the other day with me and I know she wants to do one.

SHOWING THANKS

Please write down 5 things in which you owe gratitude for.

1.  I am thankful to be learning more every day – not only about people and things around me but more importantly about myself, my Transformation and the needed mindset to be prepared on my journey.
2.  I am thankful I was able to catch the sale on Right products before it expired.  Paula is even going to be having her own supplies of powders and I have ordered Light for myself so I can further dial in my caloric intake and be sure to have proper amounts when I combine other things into my shakes
3.  I am thankful to be enjoying my journey – I have heard it all in various forms; With a Diet, things Die with It; Is this something I can do every day for the rest of my life; You can have a vehicle and a map but without fuel you are going nowhere; and more
4.  I am thankful to have a beautiful, wonderful and healthy wife and kids.  I love seeing their smiles and the fact they are more excited to have me around than they showed (or I noticed) than before.
5.  I am thankful that even though this is only my 10^th week of my Transformation, it does not and will not end in 8 more weeks!

FOCUS ON PROGRESS NOT PERFECTION

Write down 3 things you did very well today that helped you move toward the achievements of your 18-week goal.

1.  I forced myself to get out and do my aerobics session despite the constant attempts of my mind and body trying to talk me out it – my left ankle has been sore for about a week, I was very tired and my overall mood was lagging for the better part of my day but I prevailed and got my rear out on the road and forced myself – and I am DAM proud!
2.  While at my in-laws for the cookout before work, one of my brother inlaws asked if I was going to play horse shoes with him and 2 others.  Typically I am not asked because the regular players are there and they have their teams but tonight the regulars weren’t there.  Instead of abstaining from the invite like I normally do (which I do more out of trying to avoid the bickering and such that goes with playing that game in this family) I accepted.  There was some bickering which, rather than me getting an attitude about I simply let them know that it was pointless to try to change rules in the middle of a game and that when our game was over they could modify them however they wanted.  The bickering ended, the game continued and my team lost 21-15.
3.  I listened to an archived Transformation Talk Radio during my aerobics.  I have been finding  this practice to make my aerobics less of a mental burden and often I am able to have those “ah-ha” moments when I combine the two factors.

Write down one thing you will do even better tomorrow.

1.  I have really got to be able to drop the thoughts that bring me down.  There is no need for me to worry about my standing in my department because I have done nothing wrong by bringing legal and ethical issues of one officer to an OIC.  It may seem like retaliation against me but that has got to be the paranoia that some people get when they read into the actions of others after an incident has occurred.

 

** This form was adapted from The Power Mindset - Daily Goals/Questions thread belonging to Clarissa