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5/24/20 3:40 P

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DAY #100 WEIGHT-LOSS JOY

If it is to be, it is up to me. At the fork in the road I have a choice and I choose to keep studying and learning how to develop healthy eating behaviors!

Every day I will -

1. Be interested & committed
2. Take responsibility for my actions
3. Keep going in spite of setbacks and problems
4. Enjoy the good times
5. Survive the challenges
6. Remain strong and positive
7. Minimize the damage
8. Stay on the road

AND -

9.. Live from a place of joy in my heart

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/24/20 3:28 P

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DAY #99 DO THE WORK

That puts it very neatly in a nut shell! Linda reminds us that successful people are willing to do the work. Yes. I am willing. I will keep pushing myself.

BUT -

I find myself on a bit of a "pause" right now. My excuse/barrier seems to be this pandemic. I find I just don't have enough reserve in my "tank" for the extra push that is required right now. However, this too shall pass and then -

I WILL RESUME!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/24/20 3:11 P

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DAY #98 INSTANT SELF-ESTEEM

I'm surprised no one mentioned the saying:

A SMILE IS A FROWN TURNED UP SIDE DOWN!

We all look better when we smile and I think we all feel better too!

As I have mentioned previously, I have worked hard over the past 3 years on building my self-esteem and I have made good progress. However, it is still fragile and it doesn't take much to stress it. I will just keep working on making it stronger as the days go by.

I can't say I care much for the mantras that Linda used, but she does tell us that we can vary the sayings to match the situations.

When I'm not feeling my best I tell myself this over and over until I'm feeling better:

YOU ARE GOOD!
YOU ARE LOVED!
YOU ARE WORTHY!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/24/20 1:53 P

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DAY #97 MUSIC THERAPY

I know that music can be uplifting. Linda mentions Exercise/Fitness classes and I also thought about my Yoga classes. I would surely miss having music in these classes.

I have recently turned the radio on in my car. Being retired I don't spend a lot of time there driving back and forth to work. The time that I do spend is very short. It hardly seems worth the effort to push the radio button! Also, I actually enjoy the quiet when I'm in the car. It can be a calming way to get away from the chaos of life. In the spirit of this lesson, however, I thought I would give it a try.

This led me to Linda's other point about it being a mood fix. Well, my first impression was - geez, this is sad and depressing music! I mentioned this to my DH. His reply - turn the channel! Well, yes, I could, but again I would most likely be at my destination by the time I found some happy music!

So for now I am putting this "tool" on the back burner. Maybe some day I will finally get around to organizing my music library.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/18/20 10:19 A

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DAY #96 PULL YOURSELF BACK UP

Linda tells us - Most of us go through times when we feel down. Not depressed, but pulled down by things in your life.

This statement assures me that I am no alone. That others feel the same as I do at times. This comforts me. I seem to be struggling a bit more with this "down" feeling lately and the smallest things can set it off.

I need to remember the Pull Yourself Up resource we have here on our team and here are some other ideas/thoughts:

1. Do Tasks - I think the tasks need to be something enjoyable and just the mundane, daily chores. I have a plant project spread out on my sitting room floor. I have had this project for a long time now, but keep procrastinating at getting it done. It is a notebook that shows my garden bed designs and each plant in each area. This project feels overwhelming to me, but I know that just 10 minutes a day will eventually get it done.

2. Make Music - Linda is a music fan and I know a lot of people are. It just has never been my go-to. I think you need to listen to up-beat, happy music when you are feeling down and that is not always easy in today's world of electronics. I need to get more comfortable with Pandora.

3. Get Active - This is what I usually turn to first. Nothing better that some fresh air and the sun shining! I have been walking our dog every evening since this pandemic started and he doesn't hesitate to let me know when it is time to go.

4. Read A Book - I am an avid reader. I have several piles to get through. Some are my DH leftovers and some are ones I have chosen. Many of them are not easy reading. I think that watching a fun movie on TV might be an option also.

5. Reflect - Well, I have done way too much of this lately!

I try to remember - This too will pass and tomorrow will feel better!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/15/20 2:22 P

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DAY #95 NO BIRTHDAY CAKE

No Way! I love to celebrate birthdays and cake w/ ice cream is part of the celebration usually. In my life I have decided to not fret and feel guilty about celebrating someone's birthday with desert. As for myself, the desert is not that important because as Gill mentioned -

- finding the perfect cake experience is near-on impossible - the actual thing is hardly ever as good as the thought of it!

For me, this lesson has more significance about deciding just what is worth the extra calories that come during celebrations. I need to always remember that every day is not a reason to celebrate with food.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/14/20 12:35 P

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DAY #94 DON'T SAY THESE THINGS

1. I cheated on my diet.

INSTEAD: I chose to eat unhealthy today.

2. I blew it!

INSTEAD: I chose to take a pause today, this week, this month.

3. I was good;

INSTEAD: I am giving myself credit for the healthy choices I made today.

4. I was bad.

INSTEAD: I chose to eat something not on my plan.

5. I can't do this!

INSTEAD: YES I CAN! I WILL FIND A WAY.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/14/20 12:19 P

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DAY #93 HOW TO EAT RIGHT

Gill said this perfectly for me -

I KNOW HOW TO EAT RIGHT! So why do I struggle to keep my weight down?

I also find that my leeway for deviation if very small and the least little slip in my eating results in the scale shooting upwards. It can be discouraging for me and is one of the reasons I only weigh myself once a week.

Healthy Eating Guidelines:

1. limit fried foods - I eat them so infrequently this really doesn't apply much to me.

2. limit sweets and desserts - here is a big downfall for me and something I have let slip a lot lately.

3. limit junk food and other snack foods - I recently let this slip back into my life

4. eat fruits and veggies daily - if I am going to snack, I need to consider these first. Eating them with some kind of dip/sauce has got to be better for me than the alternatives of #3.

5. learn the best portion amounts for me - tweaking constantly, using cups & scales for calorie-dense foods and carbs

6. half-off special when eating out - this does not work for me. I am better off limiting the number of times we eat out.

7. limit my social alcohol consumption - this so easily gets out of control, but is essential.

So - where am I stumbling? I have let go of many restrictions since the beginning of May in an attempt to comfort myself. I need to REMEMBER that this "letting go" has not really had a lasting positive effect for me (as I am all well aware that it will not).

I will just keep plugging along. Not giving up. It's an endless task indeed! These feelings will pass in time.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/12/20 1:02 P

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DAY #92 HOW NOT TO MAINTAIN

Linda says it perfectly - We all know how to maintain; exactly how and what we need to do. We could recite it all by heart. However, knowing and doing are two different things!

If I don't want to gain back the weight I have worked so hard to lose and if I have any intention of losing any more weight, I need to remain diligent with my healthy eating behaviors and exercise routines.

It is behaviors and thoughts like what I had yesterday that I need to be weary of - at the grocery store I walked down the junk food isle, the cracker isle, and the ice cream isle. I NEVER allow myself to go down these isles! I passed up the junk food and ice cream. I did come home with two different flavors of crackers that I deemed healthiest (if that is possible) and a refurbishment of dark chocolate.

It is behaviors and thoughts like these that I need to foster - thoughts of that chocolate passed through my head after supper, but I did not indulge. Also, I saw someone on TV last night with a glass of wine. I made me think of the last glass of wine left in a bottle we opened the other night. Again, I did not indulge.

I'm pretty proud of myself for building my Resistance Muscles emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/11/20 10:45 A

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DAY #91 IT'S UP TO ME!

OWNERSHIP. That about sums it up for me. It goes hand in hand with the saying "IF IT'S TO BE, IT'S UP TO ME.

I know what works for me: Less Calories In + More Calories Out

I'm sticking with my No S Plan and walking for now.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/11/20 10:44 A

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DAY #90 BITTERNESS & RESENTMENT

Linda's lesson references a woman who felt bitter and resentful over her divorce, but these feelings can take over any time I feel hurt if I let them.

Another reading I did today ran along the same lines in my mind:

There is a lot of envy, self-centeredness, jealousy, and judgement in this world which can turn into bitterness and resentment. Instead, let love rule your heart and be truly happy for others.

The choice is all yours!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/9/20 4:22 P

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DAY #89 I'M SO ANGRY

I rarely get angry on my own and when I do I don't always act very well in releasing it, but at least then it is over and done with so it can't destroy me. I believe, as Linda tells us, that anger is only an expression of some other feeling buried inside such as hurt feeling. I am working on how I react - from Gill "It is hard work to keep our ego, arrogance, and anger (all negative, but very human attributes, in check" - the progress is slow. I think I have made some progress since our last review about one year ago. I still have more work to do in this area.

From June - Anger is a reaction at the first occurrence. I mostly find that I get angry on behalf of my friends. I see injustices in their lives (mostly from the way their family treats them) and I wonder why they don't stand up for themselves.

I find Phyllis has given me some very wise words to remember - Make sure my anger is not misplaced! There will always be people and/or situations that can pull my chains. It is my job to be loving, kind, and forgiving. Oh, and keep my mouth shut emoticon

This is a quote I wrote last review:

Anger does not bring about change; it only brings resentment!

And here is something I read just this morning from the Kitchen Table Wisdom book I am reading

"It is actually difficult to edit life. Especially in regard to feelings. Not being open to anger or sadness usually means being unable to be open to love and joy. The emotions seem to operate with an all-or-nothing switch.




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/6/20 8:29 A

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DAY #88 JUNK IN THE BACKYARD

We are all human. We all have hearts We have all had our feelings hurt at some time in our life. Yes. That is what it is to be human!

I have cleaned my back yard up a lot! I have put those hurt feelings to bed. I now spend my energy on "cultivating a wide variety of beautiful things such as KINDNESS, PATIENCE, LOVE, GENTLENESS, FORGIVNESS, SELFCONTROL, JOY, GENEROSITY, and FAITHFULNESS.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/6/20 8:28 A

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DAY #87 ALLOW A GRACE PERIOD

I love it when things in my world line up! My devotional reading this morning talked about "I have had enough, Lord". Feeling exhausted, discouraged, stressed out, or many other emotions that feel draining can require a period rest and nourishment to strengthen us for the journey forward.

And then Linda talks times when we just can't seem to hold it together and focus on what we need to in order to make progress towards our goals. About giving ourselves a break and not expecting perfection. Allowing for a grace period of gentle nurturing (not complete throwing caution to the wind) until we feel strong enough to continue forward.

I know I have had times like this. Sometimes it is for days or sometimes it has been for weeks. I think the important part to learn is:

FORGIVENESS to ourself for not being perfect and a STEP BACK to figure out what exactly the problem it that we are struggling with.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/4/20 9:56 A

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DAY #86 TALK TO THE BEAR

I have a small collection of bear, but I don't really talk to them although I do find them cuddly and comforting. I liked the therapy idea Gill mentioned in her email about talking to an empty chair and then switching places to take the place of the "other" person.

I use my journal to work things out in my head. It has been very helpful over the years. Usually my writing just starts out as rambling, but as I let my thoughts flow, I come to good conclusions by the end.

I feel grateful that I haven't felt the need to do that kind of journaling in a long time.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/4/20 9:55 A

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DAY #85 DEALING WITH GRIEF

Linda tells us "When you grieve a loss, you move gradually down a healing road." She uses the 80/20 theory - letting go of 80% and holding 20% in your memory bank.

I don't let that 20 % open up very often. Why should I? It won't change anything. I just makes me feel sad and I prefer not to feel that way. There are a couple months a year when I am susceptible - March and September. If I notice myself, drifting down that 20% pathway, I take extra care to find things/activities that really nurture me and those things don't include food.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:46 P

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DAY #84 BODY MEMORIES

Linda relates this lesson to a sad time in her life. Gotta say I am having a hard time relating. I have worked hard to put sad memories to bed as they serve no positive purpose to my life.

Now days when I think of Body Memories I have a tendency to think of days when I was thinner. And, of course, younger! I remember about how it felt to feel thin and it fuels my desire to get to that weight again.

These kind of thoughts lead to me reflect on the many lessons we have had for staying motivated and moving forward in my life.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:39 P

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DAY #84 BODY MEMORIES

Linda relates this lesson to a sad time in her life. Gotta say I am having a hard time relating. I have worked hard to put sad memories to bed as they serve no positive purpose to my life.

Now days when I think of Body Memories I have a tendency to think of days when I was thinner. And, of course, younger! I remember about how it felt to feel thin and it fuels my desire to get to that weight again.

These kind of thoughts lead to me reflect on the many lessons we have had for staying motivated and moving forward in my life.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:37 P

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DAY #83 NO ONE TAKES CARE OF ME

Emotional support and relationships. What a bag of worms that can be! Linda asks us to think about what I have done, and still do, when I have lost a relationship that provided nurturing and comfort. Then she gave us the answer!

"When sadness or bitterness creeps to the surface, we quickly eat more to shove the feelings back down."

I seem prone to periodic "Poor me. No one cares." pity parties. I think Gill's famous FEAR acronym applies well here: False Expectations Appear Real. When I stop and clearly examine the facts I discover that it is not true that no one cares about me. They just don't care about my weight loss efforts is all.

I could drag the negative thoughts further down the path, but I choose not to. Our 100 DWL lessons has helped me identify my feelings more quickly so that I can nip the "poor me" negative in the bud more quickly.

When I feel myself spiraling towards sad and negative feeling I declare a "Mental Health Day" for myself and I find an activity that will nurture me. Also, a quick fix is to come here to SP and read motivation blogs and other positive posts.

We all like to feel connected, but in the end - IF IT'S TO BE, IT'S UP TO ME!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:36 P

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DAY #82 WHOSE PROBLEM IS IT?

Well, it's not mine! Or is it?

Today is the birthday of one of the gals from the "group". I bought a birthday card for her and then looked at it sitting there for several days while I tried to think of some way to make her feel "special".

I really struggled for an idea without success. I decided it was not my job to make her day. I decided to do what was within my ability. I sent the card late so it most likely won't get to her today. I also sent her a special text message first thing this morning.

I hope this will be enough to let her know how "special" I think she is. And this lesson is a good reminder that it is not up to me to take care of everyone else's needs, but to lend a helping hand as I can or better yet, a listening ear!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:36 P

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DAY #81 PROBLEM OR PREDICAMENT

I bet most are going to relate this lesson to our current pandemic. I struggled previously with differentiating these two words from each other, but after reading the lesson again today and with Gill's email it is now clearer to me.

From Linda: A predicament is something long term that can be broken down into smaller components/problems.

From Gill: The problems are the things that get in the way of us coping with the predicament.

I'm feeling hard pressed to come up with a predicament for myself right now. I've actually been feeling quite content with the Stay At Home circumstances. Is not reaching my goal weight considered a predicament?

Reach Goal Weight:

1. Portions to large.
- measure and weigh

2. Recipes too high cal
- stick with less complicated recipes and check nutritional info

3. Too much night time snacking
- add some snacks into your menu

4. Too many restaurant meals
- limit outings to once a week

5. Too many empty calories (alcoholic beverages)
- serve beverage optional and only with dinner/mealtime

A lot of the problems I've listed actually are not problems right now. I have been doing well sticking with my No S plan while realizing that just because it is an S day it does not mean I HAVE TO have a snack.

Since restaurants are all closed we have not been going to restaurants to eat. I have tried to make a game of this once a week by saying to my DH "Lets go out to eat tonight" and then ordering a take-out from a local restaurant, but it loses an emotional component in its translation of satisfaction.

After lots of Happy Hours during our March vacation, I have given up all alcohol for the month of April. Looking to be more realistic about my guidelines in the future.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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5/3/20 1:35 P

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DAY #80 TOO COMFORTABLE

Am I too comfortable? Nope. Not right now.

In my mind there needs to be a distinction between Comfortable and Complacent. It is a fine time-line. I think it is o.k. to periodically be too comfortable. The stress that our bodies experience due to the constant battle of fighting temptations takes its toll after a while. Then what happens to us? Well, I rebel just as our lesson from yesterday mentions. Sometimes our bodies need to be comfortable and relax and/or maybe, just adjust to our "new you" lifestyle.

Linda relates being too comfortable with fear, but I simple see it as being tired of fighting the good fight and needing a bit of a break.

Right now I feel strong and remain determined. There is 1 week left in April and I find my mind already drifting to May and what I need to do to keep this momentum going!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/24/20 10:01 A

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DAY #79 REBELLION

When I saw the title of today's lesson I thought of how I used to be so rebellious. It also brought to mind all of the people protesting against the restrictions imposed in order to keep our world safe from Covid-19. Rebellion is a way for up to feel like we are in control of ourselves and our situation. I can't explain why, but at this time I am not feeling rebellious at all and I am grateful for that.

When I opened to today's lesson I saw Linda's statement about changing her client's identity from a rebellious child to a healthy adult. Gill reiterated that in her email to us today - Linda talks about shifting our perception of ourselves from a sulking, resentful, rebellious child to a strong, confident adult with healthy behaviors that support our goals. I first came to recognize this inner spoiled child when I did the fatloser.com program.

Slow but sure I believe I am retraining that inner, rebellious child to accept the fact that if I want to reach my goal weight there are foods and drinks that I have to limit. This all comes back to my vision of how I want to be:

I WANT TO BE LEAN, FLEXIBLE, MOVEABLE, AND FULL OF ENERGY AS THE YEARS GO BY!

Edited by: FUNLOVEN at: 4/27/2020 (09:52)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/22/20 9:53 A

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DAY #78 SELF-SABOTAGE

Funny to me how the name of today's example is Suzanne. That is my name also and I have also wondered, at times, why I keep sabotaging myself as if I don't want to reach my goal.

Linda suggests that some people have an unconscious need to stay overweight as a sort of safety net. NOPE. That is not me. I have absolutely no desire to be overweight!

But the fact is that weight loss is hard. Calories out need to exceed calories in and that means giving up foods & drinks that you enjoy. More than likely it will also mean making permanent life style changes. All hard things to do when in the BIG PICUTURE you're view is LIFE IS GOOD! It can make it difficult to hold on to your WHY.

Also, the closer you get to your goal weight the slower the weight seems to come off. The slower the weight comes off the longer the entire process takes. This can feel like it is a never ending process which can then lead to feelings of defeat and depression. It is this way with any crisis that a person deals with as we think "Will this ever end? Will my life ever feel normal again?"

Sounds like I'm referring to Covid-19, doesn't it. Well, I'm not, but our bodies regard weight loss as a stressor just like it perceives Covid-19 as a stressor. Our bodies don't know the difference between one stressor and another!

This is all IMHO, of course, but as our bodies seek a NEW NORMAL I think we should expect some fluctuation in our weight loss effort, be kind to ourselves, and keep pushing until our new habits are firmly in place..

When we look back I think many of us can say:

YOU'VE COME A LONG WAY, BABY! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/21/20 10:55 A

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DAY #77 MY SABOTAGE TOOLBOX

If we looked we could all come up with example of situations or people who present as saboteurs, but I am positive that in a majority of instances no harm is intended. I have already talked about my DH's snacking habits and how they affect me. I have also mentioned my love for my dad's efforts to cook a nice meal occasionally for us. Those are really the only "food pusher" I come in contact with other that wait staff at restaurants.

Restaurants are a beast all of their own. I will go with the best of intentions and, in an effort to do their job, the wait person may ask do you want an appetizer first? do you want another glass of wine? would you like desert today? Many ties, before I even realize what I'm doing, I'll respond "Sure. Why not!" I end up sabotaging myself

As with many of the lessons we are reviewing, I am getting better at protecting my plan. For now I am sticking to -

NO THANKS. NOT TODAY!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/20/20 11:09 A

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DAY #76 STOP SABOTAGING ME

During the last two reviews I have named my DH as my biggest saboteur and it still holds true today. He does not think the same way as I do about weight, health, fitness, healthy eating, etc. He eats and drinks whatever he wants and he believes that walking our dog every morning is the only exercise he needs to get. He doesn't sabotage intentionally, but his requests to go out to eat and/or have a drink and his refusal to do any kind of physical activity with me have the same effect. Even today he was lamenting about being bored. I mentioned I had something he could do. He said - Only if it is something fun. His idea of fun and mine are not always the same.

It is all very frustrating to me! I try to encourage him to get more interested in his health, but he just gets angry at my for nagging at him. I have tried to get him to embrace better health for so long now, that I am giving up. Why?

It is time that I make sure I am making myself first priority and doing what I need to do to take care of my health. I am making slow, but sure progress at not letting him upset my apple cart.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/17/20 4:26 P

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DAY #75 THE PEOPLE HOOK

I was just talking about being a people fixer the other day with a friend of mine. When people lament we want to come to their rescue. As Critical Care Nurses we hate to see people suffer and/or struggle and we are trained to fix problems. However, we have learned, and sometimes need to remind ourselves, that perhaps some people don't want to be fixed and/or maybe some people aren't ready to be fixed, to face their issues. Sometimes people just need to vent or think out loud. Whatever the case may be, Linda tells us that -

"It's not our job to fix people. It's our job to love people."

- Identify a place where I get caught in the people hook.

I have eliminated a lot of people in my life that I found gave me negative energies so I don't haven't had this problem in quite some time, but I bet my tendency to want to help is hiding just under the surface.

- Create a plan that will help you unhook.

When I find myself starting to delve into someone else's problems I try to take a step back and make sure I am taking good care of myself first and then wait for them to ask "What do you think?"



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/16/20 11:47 A

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DAY #74 IT'S NOT MY FAULT

Linda starts off by saying: "Wouldn't it be nice if being overweight wasn't really your fault?"
Well, yes, it would be fantastic, but I have come to accept that what I put in my mouth is all my own doing and I'm getting better at it.

I have posted in the past that pleasing others is a real pressure point for me. When dining at a friend's home I remind that at the time of the invitation that I am watching my calories so there is no need for fusing over the menu. I have a hard time turning down the dinner my dad prepares for us, but even he knows that I don't eat desert and that sometimes I don't consume alcohol. The other demon I fight is my DH's night time snacking, but I have noticed that he has been doing this less and less (is my influence finally paying off?!).

While in Florida we were invited for dinner at the home of our friend's. I did not do well at resisting temptations. There could have been many factors involved. I don't recall thinking "Gee, I wish they hadn't served this dish" or "I wish there were some healthier offerings". I also don't remember placing any blame on them for the menu. The second helpings were all of my choosing.

Social anxiety and stress due to Stay At Home restrictions might have been contributing factors. Sometimes we need comforting and food is what comforts us. Just remembering this might be a helpful technique to use when resisting temptations. Along with being mindful of high risk situations/settings.

My mantra: NO THANK YOU. I'M GOOD FOR NOW.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/15/20 9:52 A

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DAY #73 MANAGE SPECIAL DAYS

Almost one year from my last post here and my thoughts about Special days has changed. I have come to accept that not every day is a Special day! The other change for me is that when there is a Special day I am no longer spending that day fretting about eating something I shouldn't. Special days are always filled with foods high in calories, fats, and sugars; foods we would not normally eat. In the past I have fretted so much about this that I have barely been able to enjoy the day. This is NOT how I want to spend Special days with the Special people in my life. So for the time being I am eating what I want, indulging my cravings and urges, without guilt or worry on those Special days.

- Identify the next Special holiday that includes food temptations:

There was currently a lot of disappointment for all of us during the recent Easter celebration and it doesn't look like the social distancing restrictions are going to ease up any time soon which brings us to Mother's Day. My DD and I had planned a weekend get-away mid-May to a wine event in a town that we both love to visit. The event has been canceled, but I have not canceled the hotel reservations I made for us. I am waiting until the last minute to see if the circumstances change at all.

- 3 things I can do to manage Special days:

1. Make sure I get at least 30 minutes of fitness done
2. No snacking between meals
3. Stay hydrated with extra water between beverages

- Create a reminder and record what I did:

Who knows what the future will bring; when we will be able to celebrate Mother's Day. And it will be interesting for me to see, the next time we do this review, if my thoughts about how to manage Special days has changed any as it did during this past year.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/14/20 12:00 P

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DAY #72 RENEW YOUR VISION

This year I started doing monthly Vision Boards. I did this not so much to remember my end-goal vision, but to help me stay motivated. The monthly pages are stuck up on the mirror that I use every morning and every night so they are front and center for me to see. I have shared some of these boards here on our team. Each board says something about the goal I need to focus on. January was for stepping up my efforts. February was about self-love and loving a new healthy me. In March I was thinking that my goals are just about dreams at the end of a rainbow. My goals are more important to me than a dream. I want my goals to come true! We were gone on "vacation" during the entire month of March and so my focus wasn't all it should be. Gratefully my weight was only up 1 1/2 #. In April I have been determined to get back to my plan.

My April vision page is interactive. At the end of each day I add an Egg sticker if I have been successful in following my intentions - No S Plan, 10 minutes fitness, no alcohol. I have had a lot of success so far this month. It is bolstering my motivation and willpower in a slow and easy manner so that I don't feel stressed out about it.

This approach has helped me feel positive about myself and to know emoticon



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/13/20 8:19 P

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DAY #71 SETBACK OR FAILURE

Somewhere along the line I stopped thinking of myself as a failure.

Linda tells us "A setback can make you lose your motivation and cause you to temporarily give up on your weight-loss plan".

Now when I get off plan (like eating the extra Hot Cross Bun this morning) I just tell myself "Oooops!" and get right back on plan. I know that if I follow my plan it will work the way it is meant to. I don't question this fact or myself. I just get back to it!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/10/20 1:07 P

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DAY #70 EATING INSTEAD OF THINKING

This is what stuck out to me for this review round:

When you bury your negative emotions, you can pretend you are over them or even deny they existed.

- Identify an issue you don't want to think about.

The biggest issue lately is my DH. It is such an irritant to me when he fails to see the mess/clutter he makes in house. If I give him a foot for his "things" he will take 3 feet. Before you know it he has spread his clutter into every part of our home. It drives me crazy! He does make some effort to pick up after himself, but just not enough of one to get things cleared up. I get tired of nagging at him about it (not that it helps any) and he gets tired of listening to me nag. I try to let it go, but eventually I lose my patience and it results in a big blow up.

- Sit with your thoughts about this issue.

I wasn't going to do today's lesson because it is another one that focuses on the negative, but then I changed my mind as I hoped it would help me vent a bit.

- How to deal with this issue.

I'm really not sure how to resolve this. My patience is running rather thin lately with the Stay At Home orders and then the weather turning cold. At least I am not letting it drive me to eat!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/9/20 10:03 A

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DAY #69 HURT FEELINGS

Since I am posting first today you get a Two For One Special! My thoughts from our last review and how I see things now.

Something different caught my eye this time. Linda writes -

When feelings get hurt, it is usually because someone has broken one of the unspoken rules we have for people's behavior; expecting them to talk and act in certain ways.

- Think of a time when your feelings were hurt:

It has been a few months now and I have written about this incident before, but it is the only thing that comes to mind right now. A girlfriend event that I organized back in January as a kindness to one of the gals who had missed the event in previous years.

- Identify the unspoken rule that was broken. Does that rule make sense?

I was expecting a group participation from all the gals once I got that ball rolling in deciding how the remainder of our evening would unfold, but they all waited for me to lead them around and refused to offer ideas when I asked for them. Maybe the unspoken rule is that they all view me as the planner/organizer/leader. That is not how I want to be viewed.

- Healing and letting go of hurt feelings.

I can't say that my solution is the best, but for now I am not planning any further events with or for the group. Not a surprise that I have not heard from a single one of these gals since mid-January. Even though my feelings are hurt, it is exactly what I suspected would happen. I will proceed with caution in the future and make sure my expectations for a group event are more clear if and when an opportunity presents itself.

I don't hold any grudges against any of these women. I seem to have read somewhere that it is the hard/hurtful lessons in life that build our character. Hopefully for the better.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/9/20 10:02 A

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DAY #68 GUILT IS NOT AN EMOTION

This is still surprising to me. It feels like an emotion.

Linda explains that feeling guilty is just a cover up for a less acceptable emotion:

Disappointed
Frustrated
Embarrassed
Afraid
Insecure
Worry

Nope. I don't think I associate any of these emotions with when I feel guilty except maybe Disappointed. I feel guilty when I do something that I know I shouldn't be doing! Like eating off plan. But for some reason I haven't even used this word lately when I have eaten something I know I shouldn't have. I just accept that I made a mistake and then move forward to get back on track.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/8/20 5:53 P

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DAY #67 LET IT GO

I have made very good progress of let go of past hurts from friends and family. I thought I was over the "fence" deal with our neighbors. I do feel better about it. It forced me to do some redesigning of my perineal plantings on that side of the house. I am viewing the ordeal as a "blessing in disguise". I do still feel a bit of "burn" whenever I see them, but nothing like the anger that I used to feel and it most certainly doesn't make me eat! Now when I see them and get that negative feeling I say a prayer asking God to help me get over it for all time.

So this lesson day doesn't seem to hold much meaning for me anymore. It feels good to see that I have made progress. Maybe some day I will be able to conquer all 100 days!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/6/20 8:19 P

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DAY #66 KICKING KETTLES

This is so appropriate of a lesson for this year when everyone's Easter plans have been canceled. We will all be looking for different ways to make this special day Special in our social distancing. There is no one to blame for our worldwide situation.

I am getting better with this lesson; not blaming others for my poor eating behavior and food choices. I fully accept that what I put in my mouth is all my doing and no one else's. However, it is sooooo much easier when I don't have to deal with temptations or problems that involve other people or events.

I'm checking in with people to see how they plan of celebrating Easter this year. For myself, we will have baked ham w/ a pineapple-raisin sauce, sweet potatoes, and roasted vegetables. I will be contacting our local bakery and see if they are offering Hot Cross Buns this year. I love them and it will add a specialness to the day which comes around only once a year.

Once again, Linda asks us to recall a time in the past. I want to share a message I received this afternoon from the Action For Happiness app:

Peace of mind is rarely found in a past remembered, or a future imagined. It's found in our willingness to embrace this very moment!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/5/20 10:00 A

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DAY #65 SHOWING EMOTIONS

Linda writes "Changing the way you show emotions doesn't have to be traumatic. You can start gradually." The topic of emotions seems to be coming up in a lot of the readings I have come across recently. Just this morning, from the Kitchen Table Wisdom book I am reading, the author wrote:

"At the heart of any real intimacy is a certain vulnerability."

That is what showing emotions is all about in my mind. Our willingness to be vulnerable and open ourselves up to others.

- Describe a situation where you want to show your emotions.

This brings to mind a question that has been posed in other readings I have come across:

When you die what would you like people to say about you?

I want to be remembered as a person who can express the gifts of the Holy Spirit. I want my emotions and actions to show that I am a person of kindness, joy, peace, patience, generosity, faithfulness, self-control, gentleness, and love.

This is what I pray for every day.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/2/20 7:49 A

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DAY #64 COURAGE TO FEEL

I have continued to work on myself and my feelings; dealing with any past hurts; working through the FEAR factor (False Evidence Appearing Real); and finding my self-worth.

As you can probably tell, I am a very "verbal" kind of person and I rarely hold my feelings inside. I can't think of any issues that I am avoiding right now that are painful. However -

I feel FRUSTRATED with my DH because of his impatience, irritation, and anger with the least little of things that don't go the way he wants them to.

It feels like his fuse is getting shorter and shorter in recent years and this really concerns and scares me as we age. His bad temper affects me and I need to keep working on not letting it "ruin my day" with its negative force.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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4/2/20 7:44 A

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DAY #63 WHAT DO I FEEL?

This is what I wrote in our Chat Room this morning -


Yesterday -

I feel - - -

ALIVE
BUBBLY
CHARGED
DELIGHTED
ECSTATIC
ELATED
EXCITED
EXHILARATED
HAPPY
INSPIRED
JOYFUL
LIVELY

and TICKLED PINK

- - - because of the opportunity to meet Janet (THETROUT) for the first time for lunch and wonderful conversation! We got to spend 2 hours together chatting (at the recommended Social protocols) and it was not nearly enough time.

We came up with a plan and we are ready to rock April!



Edited by: FUNLOVEN at: 4/2/2020 (07:48)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/31/20 7:46 A

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DAY #62 REVIVE MY FEELINGS

I have come a long way since my last post for Day 62. I used to be more pessimistic, but now I'm mostly optimistic and choose to look at the positives in life instead of the negatives. I choose not to dwell on the things that make me feel sad or made. Dwelling, just like eating, never solves anything.

On the other hand, Linda points out that looking at your feelings isn't always enjoyable and that emotions make you face the truth about life and force you to consider decisions or changes you may not be ready for. That's right. Sometimes we just aren't ready to "face the music". Some things take longer than other things.

When do I use food to avoid difficult emotions?

When I'm bored!

What healthy ways do I use to deal with boredom?

I have a multitude of home activities that I can involve myself in and, if that doesn't do it, I can go for a walk outside during the day or go to bed early at night.

Other situations I where I try to avoid my emotions?

Relationships is a big one, but I'm getting better at it!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/30/20 10:21 A

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DAY #61 THE EMOTIONAL BOX

As we reach adulthood we are taught to keep any emotions, other than happiness, in check; to express only what is socially acceptable. We are all experiencing high emotions right now and I'm sure I'm not the only one doing emotional eating!

I am currently reading a book called Kitchen Table Wisdom: Stories That Heal by Rachel Naomi Remen, M.D. There is a foreword written by Dean Ornish, M.D. and maybe his name rings a bell with some of you. I just recently learned of him. He is does life coaching work and has written many books. Dr. Remen has worked with cancer patients and providing psychological support and counseling. As you may imagine, this book is about expressing emotions. Very enlightening!

- As a child: I remember our household as being very serious. I do not remember a lot of laughter. And children were to be seen and not heard.

- As an adult: I rebelled as a teenager and became very angry at how I was made to stifle my thoughts and feelings. I started to lash out at people regardless of how it made them feel. It has taken me many years to get over my anger and hurt. I now feel much more secure in myself and this is expressed through kindness and understanding towards others. I now feel safe enough so that it doesn't have to be "all about me". It can be "all about you" now and I am good with that.

- Times of emotional eating: Linda has a list of emotions that I printed out and look at often. It is a great list for Identifying Your Emotions.

PRESSURE EMOTIONS - I find myself feeling more angry at times because I am not in control. I am forced to run my live according to someone else's rules due to the current pandemic..

EMPTY EMOTIONS - I am doing my best to stay in touch with friends and family via text messaging, emails, and phone calls, but it just isn't quite the same as that "in person" contact. I think this is causing me to feel a bit lonely.

I just read this morning that the President Trump is recommending continued distancing until the end of April. I was very DISAPPOINTED to read this. I am working at keeping my feelings of PANIC in check.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/30/20 10:20 A

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DAY #60 THE GIFT OF YOURSELF

As with everything else, I seem to be better at this some days than I am other days. On the days when I am more giving it definitely feels better!

- Encourage people who are trying to lose weight:

I have a few friends from SP that I communicate with regularly regarding weight loss, but it can be a fine line - remember our Lesson from our other 100 DWL book about "what we want others to say to us"?

- Send out 5 "Thinking of You" cards (I will send emails or test messages):

1. E-mail to Granddaughter
2. Text Message to friend back home
3. Phone call to dad
4. E-mail to a friend
5. Spark Mail to a friend

I did this assignment over a few days, but the important part for me is that we prioritize relationships at the top of our list!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/26/20 11:57 A

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DAY #59 WHEN THERE ISN'T ENOUGH

Linda tells us "There are a lot of times in life when you simpy can't get enough. You yearn for more - ".

There is a Bible passage that I frequently read that boost me up or calms me down (whichever I need) that says -

" . . . I have learned to be content whatever the circumstances. I know what it si to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all this through him who gives me strength."

This passage has done wonders in helping me feel content in my life instead of always yearning for something more or different.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/25/20 10:01 A

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DAY #58 GRIEVE YOUR PROGRESS

The first time I posted a review for this book was back on 8/15/18. Then my last post was 6/2/19. After all of this time I STILL grieve my progress at times and I wonder if it doesn't show up when I do emotional eating because that is when I revert back to my old, unhealthy eating habits for comfort.

Points that caught my eye in previous reads and this time too:
- Even the best changes in life can leave you feeling sad and disappointed.
- Yes. I want to get thinner, but I miss the good times.

Leaving the past behind - when you lose something (even food) you go through the 5 steps of grieving - denial, anger, depression, bargaining, and acceptance. I'm behind the denial and anger phase. I still find it depressing at times. And sometimes I find myself bargaining (if I eat good all week I can have extra on the weekend). Eventually I will reach acceptance.

I need to remember Linda's advice:

If you get stuck on missing the past, recognize you are holding onto a myth! Life wasn't perfect back then and if you went back you would NOT love it!

I will keep working at dealing with the loss of:
- All I want to eat
- Seconds of foods I love the flavor of
- Mindless snacking of appetizers
- Deserts without outside of a special occasion
- Multiple glasses of wine (or whatever beverage I am indulging in)

Reminding myself - NO CHOICE! emoticon

Sue

Michigan - EST

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3/24/20 9:14 A

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DAY #57 PEOPLE MAKE ME EAT

I used to want to blame others for my overeating at times, but I realize have to accept responsibility for my own actions.

Linda talks about "food becomes the string that pulls us together" when it comes to connecting with other people. So true. Most social gatherings revolve around food. I don't always have the choice of where that gathering takes place, but I can do my best to pick healthy food options and not beat myself up if there are no "perfect" choices.

Linda talks about when your efforts to connect don't work; for example "after a disappointing date or a dull party". I have experienced this several times and turned to eating for comfort. Meaningful conversation dwindles and boredom sets in. Or I may start to think "Why am I here? Just what do I have in common with these people". This all has to do with my expectations and letting negativity get the best of me.

She also talks about People Pleasing and avoiding conflict. Well, my family is very small and the only conflict that I can think of is pleasing my picky grandkids when we eat together. It makes me feel very anxious and I frequently find myself eating mindlessly. I do eat more than I want to please my 93 yr. old father when he cooks us dinner. He wants to do this for us. It is an all day effort for him. I just don't have the heart to turn any of his offerings down. I have also written in the past about how hard it is to sit at the table waiting for him to finish eating (I've never seen another person eat so slowly!). This is painful boring for me, but that is not a good reason to overeat.

What I need to focus on in a people situation is this:

RECOGNIZE YOU ARE VULNERABLE RIGHT NOW.

After I do that I can put a plan into action:

STAY STRONG!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/23/20 1:43 P

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DAY #56 I'M SO BORED!

I do feel bored at times, but understand it is not because I don't have enough to do! Sometimes I get bored with that "To Do" list itself. Cleaning and cooking, for example, are never ending chores. So it really struck me when I read, again, Linda's lesson:

In reality, you aren't really bored. Instead, you are seeking things that will add meaning and connection to your life. You'd love to enjoy a deeper level of excitement, newness, or personal growth.

I thought I was just going to grab my list from our last reviews, but apparently I never made the required list! Here it is now:

1. Scan a cookbook or recipe for a new recipe to make
2. Work on my multitude of scrapbooking projects
3. Go for a walk
4. Call a friend
5. Watch a movie or TV show that interests me (not DH)
6. Change you activity - if standing and moving, sit, and if sitting too long, get up and move
7. Read
8. Garden
9. Scan FB - they have an area for "events happening near you"

I feel like the list could go on and on. Sometimes I just need a little push to pick on of these things and do it. And, of course, our situation is definitely different at the moment with so many things closed and being away from my home.

The final thought from Linda that I really liked was something I need to pay closer attention to:

"Any time you are feeling bored, take a few minutes to determine what's prompting your thoughts. Then use solutions that match your specific needs instead of eating."


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/21/20 10:34 A

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DAY #55 FOOD AS A REWARD

Sometimes I still find myself thinking "I have been soooo good with following my diet. I deserve a break (reward)" which usually translates to food. Linda talks about this being a "hollow victory" because "in reality you would much rather be noticed by the people you worked so hard to please". I'm not sure I agree with this. My food rewards are generally shared with people I enjoy in a social setting; a lunch or dinner that I really do enjoy!

However, I do understand the concept and recently I have rewarded myself with new outfits to wear to the gym and before coming to Florida I had a mani and pedi which I haven't indulged in for years. Things like this are more for long term rewards.

I need to come up with some ideas that can be used more on a daily basis:
1. New magazine
2. Specialty tea

I'm borrowing this list from Young-At-Heart's post last May:

1. New dress, outfit, or work-out clothes
2. A piece of art or décor that represents meeting your goal
3. An exciting activity like ziplining, amusement park, or escape room
4. Fresh bouquet of flowers to put in your living space or office
5. A walk in the park with a loved one
6. Find a local event that you haven’t done before
7. New pair of shoes
8. Facial or massage
9. See your favorite band or musician
10. Go to a comedy show or theatre performance
11. Do an activity you were unable to do before you improved your health
12. Take a day off work to do something enjoyable
13. Get yourself a nice new lotion, shower gel, or cosmetic product
14. Sign up for a class you've been wanting to take
15. Hire a cleaning service for your home
16. Manicure and/or Pedicure
17. Plan a vacation or stay-cation
18. Sign-up for a charity event or race
19. Sleep in
20. Try a new sport or hobby
21. Plant a garden
22. Ask a loved one to plan a non-food reward for you
23. Make a bucket list and cross something off
24. Get a nice water bottle
25. Download a new music playlist
26. Update your hair style
27. Go out to the movies
28. Get a new high-speed blender
29. Book a session with a personal trainer
30. Sign up for a magazine subscription
31. Get a new fitness tracker
32. Arrange a family game night
33. Donate your old clothes that are too big
34. Get a new quality undergarment
35. Relaxing visit to your favorite bookstore or library
36. Planning a visit to see a friend or family member you haven’t seen in a while
37. Pick out a potted plant for your home or office
38. Try a fun new exercise class
39. A new lunch box or tote bag
40. A new piece of jewelry
41. Buy a lottery ticket
42. Plan a get-together to celebrate your success
43. Professional photo session
44. A relaxing bath or home spa day
45. Do something nice or encouraging for someone else
46. A new yoga mat or other workout equipment
47. Upgrade your phone
48. Get a subscription to satellite radio for your vehicle
49. A new kitchen appliance or tool to help continue your healthy lifestyle
50. Make a special retreat spot inside or outside of your home for just you

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/19/20 9:12 A

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DAY #54 PLEASE COMFORT ME

Here is part of what I posted during our last review and I think it still applies -

My Note To Self was "when nothing seems to go right". I hate days like that! I have read that we apparently only have about 15 minutes worth of willpower to use up before we need to replenish our "banks".

Every decision draws from that willpower bank and the more stressful life is, the quicker it is depleted. There are days when I have said to myself "I just should have stayed in bed today!". I still need work in this area. Frustrations when things don't go the way I planned, imagined, expected can spin me out of control.

The current pandemic is a very stressful situation (even subconsciously), but I think it helps that we are all in the same situation with restricted social contact physically and short product supplies. As I work to keep my mind from focusing on all of the negatives, I see a bit of fun as I get my creative juices flowing.

A joyful and grateful heart is helpful! And, aren't we all thankful for the internet!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/18/20 9:42 A

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DAY #53 TAKING CARE OF NEEDS

As everyone's anxieties mount around the Covid-19 situation -

WHAT I NEED is to remain calm!

DH is off to breakfast and fishing with a friend this morning so it will be entirely up to me to meet my own needs.

HOW WILL I DO THIS -

1. I have stuck to my usual morning of routine - daily devotions & SP check-in
2. While I eat my breakfast I will plan my meals for the rest of the day and put them in writing which seems to cement my intentions a bit better than just saying or thinking the plan.
3. I will make sure I get outside for some fresh air and walking as my options for fitness facilities dwindle.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/17/20 10:21 A

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DAY #52 THE FOOD FIX

In some ways today's lesson is similar to yesterday's lesson about Emotional Needs. Like Kaye, Gary is feeling like he "is missing so many things" because there are not enough hours in the day to get to all the tasks.

My life is in a different (better) place now and I don't have all of the needs I used to have -

- Time - I know that there will always be tomorrow to get done what I didn't get done today.
- Closeness - I am better at loving myself instead of looking to others for love.
- Connection - I now realize that it is o.k. to have just a few good friends instead of spending time with people who are not authentic.
- Fun - I still love to have fun, but I can now find contentment in simpler things.
- Hope - I do not see myself as hopeless. There is always hope in God.
- Feel Settled - I still have times of restlessness, a need to do "something" rather than the mundane of daily tasks, but those times feel further and further apart.

Security & Emotional Safety - Note To Self:
I may not always recognize that emotional needs are sending me toward food (times when I'm feeling anxious, afraid; times when my self-confidence is challenged; times when I'm feeling nervous or uncomfortable in a social setting; times when I'm disappointed).
Food can be a security blanket
I need to recognize when I am trying to hide my feelings behind a plate of food.
FEAR = False Evidence Appears Real

Here is my post from yesterday:

So what do I need? Two ideas come to mind -

1. Relief from boredom; some fun excitement in my life.
2. Relief from every day chores/tasks (which may be another sign of boredom!).

Results:

1. Last night we went out to diner for a pre-St. Patty's Day celebration (in order to avoid the crowds and chaos). The pre-celebration plans were canceled. I really need some fun distraction from this pandemic we are all going through. And, with so many things closing down, I am quite bored being away from all my comforts of home. Consequently, I was very disappointed last night and ended up eating way tooooo much! Which may have fixed some of what I had been feeling, but most certainly, not the overall bigger issue of being near lock-down status.

2. As an attempt to make a daily chore (fitness) more enjoyable I tried a new class at the Y and really did enjoy it although I was a bit freaked out by how close we were to each other.

When all is said and done -

I KNOW THAT FOOD WILL NOT FIX THE PROBLEM!




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/17/20 10:20 A

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DAY #51 EMOTIONAL NEEDS

The title for the next 10 days of review is Fix The REAL Needs. This has got to be the most important part of this book for me. After all, it is the problem that brought me to SP. IMHO we are all emotional eaters! And emotions are running high right now with Covid-19.

An excerpt from the Beck Team review tells us:

If you want to lose weight permanently, you have to change the way you think about eating, dieting, and yourself.

THIS IS SO HARD TO DO! In just the few sentences of today's lesson we read "I miss so many things that I used to have in my life."

Her issue seemed to be time related - too much to do and not enough time to do it all in. My issue is missing the eating experiences I used to enjoy before my dieting journey started. And they are the same issues today that are preventing me from getting to my goal weight. So much of what we do revolves around food!

So what do I need? Two ideas come to mind -

1. Relief from boredom; some fun excitement in my life.
2. Relief from every day chores/tasks (which may be another sign of boredom!).

I have really struggled with emotional eating for a few days now, but today I am putting my best foot forward. I will report back later on the success of my intentions. (see lesson 52 for follow-up results of this lesson).


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/16/20 8:52 A

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DAY #50 EMPTY BUCKET

I remember this lesson from the last review. My "emotional bucket" is staying full for longer periods of time now. I recognize the signs earlier and take steps to fill it instead of letting it get me down for days on end. However, the answers for today's lesson are pretty much the same for me.

WHAT DRAINS MY EMOTIONAL ENERGY?

- People who are negative, complain, judge, unkind, thoughtless, etc.

- Weather when it is cloudy day after day.

- Chaos in my surroundings.

WHAT FILLS MY EMOTIONAL ENERGY?

1. Journaling
2. Coffee Creamer
3. Browsing in a Book Store
4. Hair Day at the Salon
5. Walking in Nature
6. Some time Alone
7. Staying Organized & Eliminating Chaos
8. Simplifying my Life
9. Tending to my Garden
10. Being Crafty
11. Enjoying a restaurant meal of Quality Food
12. Relaxing with a glass of wine on my patio
13. Rejuvenation Yoga
14. Spending time with friends that have Positive Energy

Here are some additional things I listed from my First Aid Kit for an Emotional Cold in lesson 38:
1. Relax in my jammies all day and don't worry about "having to do" anything
2. Read - all day!
3. Watch the TV shows/movies I WANT to watch
5. Take a nap with a cuddly blanket
7. Run my Oil Defuser with an Energy Oil
9. Check in with SP Friends and articles
10. Search computer for Uplifting Quotes & Images
13. Get creative with my crafts
14. Use Take-Out food instead of laboring over the stove

And here are even more that I listed on Day 33 to Create Some Joy:
1. Sitting in a beautiful garden.
3. Feeling soft carpet under my bare feet.
4. Relaxing music.
7. Spending time with my DD.
8. Traveling/Sightseeing.
9. Smelling soaps, creams, candles.
11. A relaxing shower when I feel dirty and/or sweaty.
12. Feeling soft things like our dog or cat or sweaters, or blankets.
13. Sitting around a campfire.
14. Looking at the big lake.
21. Roaming through an Art Gallery or some other Display.
22. Going to the movies.
23. Watching the sun set.
24. Visiting a Botanical Garden.
25. Attending Art & Craft Shows.
26. W/E mini-vacations.
28. Gratitude Lists



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/13/20 11:08 A

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DAY #49 LAUGH AWAY STRESS

I agree that with the saying "Laughter is the best medicine". I love people who laugh easily. That is not me. I have a more serious personality. I can't seem to tell a good joke. And I think a lot of jokes are stupid - just look at the TV ads we see every day! As my faith has grown, my ability to laugh has decreased. I don't like jokes made at someone else's expense, sexual, racial, or prejudicial / judgemental in any way. There are so many serious issues in the world today that are no joke. I have to wonder just what is there to laugh at?

Plan A Play Date -

I was just telling DH that I have felt very isolated so far while we are here in Florida "living" (which is much different than "vacationing") and that I need more Play Dates than what I have been having.

Set A Day -

Today we are meeting a couple for lunch who used to live near us in Michigan, but now live here in Florida. After that, on the way home, we are stopping at a Whole Food Market. I "hear" people talking about them frequently on-line, but have never experienced one. The closest one to where we live is 80 miles away! It is a sunny, warm day and I am really looking forward to this date. AND, I will not let expectations ruin any part of it for me!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/11/20 7:43 A

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DAY #48 STRESS IS NOT LIFE

So, Linda tells us that stress ranks at the top of a list of reasons why people turn to emotional eating. I have eliminated a lot of stressors in my life over the past few years. Each year I get better at it. So I would have to tell you that, for me, boredom is a bigger reason for my off-plan eating.

There are occasional times, however, such as the month of February when the stress of the previous few months came to a head as I planned our month away from home in Florida and coordinated a huge refurbishing project in our house while we were gone. What this all lead to ultimately was mental exhaustion! My "bucket" was empty and I had to fight to hold on to my healthy eating and weight-loss intentions. After all, who wants to cook when they are exhausted.

My example is not typical for daily life. It was just one of those things that I had to work through. Over-all I have learned that eating does not fix the stressful things in life.

My DH is usually pretty good at helping with whatever I need when I ask him. I'm fortunate that I have someone like that. Many times I wonder about how I would be able to do all the things I want to do without his help.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/10/20 10:59 A

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DAY #47 FOOD REPLACES LOVE

I used to hate Mother's Day. My mother (and father) moved several hundred miles away from me which made it impossible for us to get together for ANY family celebration. When my DD was younger and had her own (self-centered) life she would tell me - Mother's Day is just another day, a Hallmark day. I love you every day no matter which day we celebrate together. An excuse hidden behind a nice sentiment!

It took me a long time, but I eventually got over my hurt feelings. Now days I let my DD celebrate Mother's Day with her own family. Later in the month she and I go away for a "Girl's Weekend". DH has offered to take me out for a Mother's Day Buffet, but I always turn his offer down. I am not his mother! And I'm o.k. with this.

But I think this lesson is more about "how we cope with our feelings without burying our emotions in food because there isn't enough food in the world that will fix hurt feelings and an empty heart".

Linda is so right when she recommends - turning the tables by showing your love TO someone instead of lamenting that no one loves you. A loving, grateful heart can heal a world of hurts!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/9/20 12:29 P

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DAY #46 DISAPPONTMENT

Well, we have all experienced them I'm sure; big and small ones!

Linda reminds me to look for other ways to cope with disappointment. That the alternative may be an even better solution. The most important thing to remember, however, is that we still need to acknowledge our feelings and sense of loss, to accept that food won't magically make the loss go away, and to not let disappointment pull us into despair.

- A recent disappointment:

This past Saturday DH and I went to an Art Fair. We had planned to have dinner at a new restaurant we wanted to try called The Sunset Hut. My disappointment was that our timing was way off! We were way to early. I tried to talk DH into going to this place at another time, but he was insistent.

- My response:

We were really pushed by the hostess and waitress to eat & drink since tables are at a premium. And so we did! But as time rolled onward we just couldn't do any more. Not only did time roll on, but the clouds rolled in and so our efforts and over-eating & drinking were for naught.

- The Trade-Off:

I was disappointed not only in the experience, but in myself. I wish I had Protected My Plan (as we have learned in a previous lesson) and insisted on saving this restaurant for another night. So there was no positive trade-off other than LESSON LEARNED!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/6/20 2:18 P

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DAY #45 SAFE PLACES

Linda takes about us sometimes needing an emotional security blanket even as adults (in place of pacifiers, teddy bears, or food). When I need a break from the stresses of life I look for somewhere that gives me peace & quiet.

I am not a "morning" person so DH knows to leave me alone until after I have my routines done - daily devotionals and SP. So I have my things all set up in our living room while he goes to his office space.

At night the TV is always on from dinner time until bed time and on Sundays he has it on all darn day while he watches golf! When I get bored with all of this noise I have a sitting area on our second level that I can retreat to for some peace and quiet.

Yup, I love my peace & quiet. I don't even like to have the radio on in the car. Noise just causes unwanted chaos in my head!

What I need to work on is a way to develop a safe place when I'm out in a public and/or social setting and I need to get away to collect myself. Right now the only option I have been able to come up with is the bathroom, but I would like to strengthen my meditation skills to help with this also.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/6/20 2:04 P

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DAY #44 FOOD TRACING

Hmmmm, interesting thoughts - When I start craving _____ I'm usually feeling insecure or emotionally unsafe somewhere in my life.

Linda tells us to pick a favorite food that often causes you problems or tempts you to overeat.

I will have to admit that I LOVE DESERT! This has not changed over the years and I'm sure it is related to my childhood. My dad loves desert also and we had it every night after dinner; especially cake. My mom worked full time when I was a child and I can't say that I remember mealtime being a very happy time as I'm sure she felt stressed to put food on the table. Also, there was no dinner conversation and there still isn't when we eat with my dad. I think this all points to a dinner that was not very joyful.

Maybe desert signifies some kind of emotion representing love as I only eat it now during special occasions or when I need some nurturing.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/6/20 1:49 P

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DAY #43 FOOD MEMORIES

Any food memories I have ever had from my childhood are so long gone that they are no longer worth remembering. These memories centered around the holidays, of course. When I married and then had children that all changed. No one was interested in eating my favorite recipes from my childhood. Now days our Thanksgiving holiday meal is the standard fare that everyone else eats. At Christmas we make our menu from our most favorite appetizers, but even that list is dwindling down as it always is sooooo much food. At Easter it is just myself and DH. We have set up a tradition of finding an awesome buffet to eat at after church, but last year we were disappointed in the quality of food. This year we will try someplace new, but if it is not as we hope this tradition may go by the wayside also.

At first I was very sad and disappointed that my family didn't care about holiday meal traditions, but now it doesn't seem to matter much to me.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/6/20 1:38 P

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DAY #42 FOOD AND FUN

Geez, it was rather depressing reading about Jerry! I would tell him to get some serious counseling.

I can't say I identify with using food as an escape, but I love to have fun and my social schedule always seems to revolve around food & drinks. Lately I have worked at living a slower/quieter pace and so this has not been such an issue, but there are "transition times" in my day/life that I am recognizing -

1. When we travel we always look for a unique place to eat for dinner & drinks. It adds some fun to an otherwise stressful and tedious day of driving.

2. In the afternoons, especially in summer weather, we transition into dinner with Happy Hour drinks.

To shake up my routine I could -

1. Go to less exciting restaurants and/or remember to follow my diet rules when ordering food.

2. Instead of alcohol I could use an afternoon coffee w/ creamer or flavored iced tea.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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3/5/20 5:20 P

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DAY # 41 FOOD & FEELINGS

Something that jumped right out at me in just the first paragraph:

"- - she admits that food becomes her solace, giving her the comfort and VALIDATION that's often missing - - -"

There is always lots of talk about building ourselves up. our self-confidence, our self-worth, but this is very difficult to do on your own because our VALIDATION COMES FROM THE OUTSIDE WORLD! If we never hear anything good about ourselves, it is a horrible feeling and frequently results in low self-esteem.

Food becomes our security blanket, our bandaid, the suave that sooths and covers our wounds.

Sometimes it is hard to figure out what I am feeling, but I keep working at it. These lessons, my SP friends, and the list of emotions that Linda has are all very helpful.

Three Times When I Do Emotional Eating:

1. When my feelings are hurt by feeling as though no one cares about me.
2. When I feel that DH is not contributing enough to our relationship.
3. When I'm frustrated and overwhelmed with others.

What Might Be Going On / Causing Me To Eat:

1. I am looking to others to nurture me instead of finding things/activities that I find fulfilling.
2. I am bored and looking for DH to entertain me in some way.
3. My expectations of a person or situation are not being fulfilled.

How Can I Resolve The Situation Instead Of Reaching For Food:

1. I have a long list of activities from our other lessons that I find nurturing when I do them.
2. I can tell DH that I'm bored and need his help with activity ideas.
3. Remember - I can only depend on myself.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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DAY #40 BELIEVE IN YOURSELF

Linda writes "it's so easy to let events or situations ruin your confidence. Even when you've worked hard on building your self-esteem a simple negative comment can destroy your inner spirit and send you running toward the refrigerator".

I have worked hard at building my confidence and when a negative comment comes my way (usually from DH) I guard against it.

I AM VALUABLE! And I usually don't hesitate to tell him that I don't appreciate his negativity. He responds by telling me I'm too sensitive! Maybe I am, but I still don't like negative energy. I choose to stay positive and I try to remember -

WHAT YOU THINK DETERMINES
WHAT YOU FEEL
AND WHAT YOU FEEL DETERMINES
WHAT YOU DO !


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/27/20 8:28 A

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DAY # 39 SEE YOUR VALUE

This is what I wrote last time and I still love it:

Our self-worth does not come from within us! It is reflected to us by the world around us and this starts on the day you were born. If a person, never hears or sees anything good regarding their self they will never be able to realize that they are indeed worthy. It can take years, and great insight, to see that you have done some worthwhile things in your life. Things that can defy all of the negative things you have come to think about yourself. Things that can SPARK a fire within you to look closer at who you are capable of being.

My two statements:

- I am lovable and worth loving.
- I have value worth sharing with the world.

Yes. It has taken me years to see these two things about myself, but I no longer doubt that they are true!

I WILL NOT LET ANYONE STEAL MY THUNDER! ! !

Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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2/26/20 8:10 A

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DAY #38 EMOTIONAL COLD

Thankfully, I haven't had an emotional cold in a few weeks now. This feels like cheating, but I read my list from our last review and I still like it:

My First Aid Kit emoticon

1. Relax in my jammies all day and don't worry about "having to do" anything
2. Read - all day!
3. Watch the TV shows/movies I WANT to watch
4. Add French Vanilla creamer to my coffee
5. Take a nap with a cuddly blanket
6. Attend my Rejuvenation Yoga class
7. Run my Oil Defuser with an Energy Oil
8. Call a friend who is uplifting
9. Check in with SP Friends and articles
10. Search computer for Uplifting Quotes & Images
11. Get outside and breath in some fresh air
12. Journal about my emotions
13. Get creative with my crafts
14. Use Take-Out food instead of laboring over the stove


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 3:18 P

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DAY #35 NEED FOR RENEWAL

There have been times when I felt like this; a weariness that just won't let up; my inner spirit worn out. It reminds me of how my motivation can wax and wane depending on how the "battle of the bulge" is going. The hard work of being diligent can be draining especially when life is crazy busy and stressful. Sometimes it can take several attempts to remove the dark cloud that hangs over my head; when I feel like I just can't get my "bucket" full no matter how hard I try.

Thankfully, these times are far and few between. The journey gets easier the less I fight against what I really need to do in order to reach my goal. But all of life cannot be just goal oriented. Sometimes I need to remember to STOP AND SMELL THE ROSES! A lovely, peaceful walk outside fits that bill perfectly for me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 9:07 A

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DAY #34 FOOD REPLACES MEANING

This lesson has BORED written all over for me. Sitting too long in a computer or TV comma. This is when I can easily turn to food as a distraction. Getting up and away for a snack wouldn't be so bad, but unfortunately that turns into mindless eating many times.

Like Janet, and I think most of us here, I have plenty of meaningful things in my life already and I don't want to add any more. What I have been working on is getting rid of some, simplifying, so that I can focus on and appreciate more what I do have.

My Fitbit has a feature on it that I really like. It reminds me every hour if I haven't gotten up and moved around.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 9:05 A

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Day 33 - CREATE SOME JOY

I was going along fine this morning until I got a phone call from the VA Clinic regarding an ear wax treatment for my dad. This ongoing issue is extremely frustrating for us and I was not happy with the results of the phone call, but then I read today's title. I am NOT going to let this set-back burst my bubble today and steal my joy!

Linda's point hit home for me - "There's no one to give me attention or kindness when I need it. People around me are concerned about their own lives and don't even notice my sad mood or my frustration."

Isn't that the way of the world now days? I seem to be surrounded by a world of people who can't step outside their own box. I could tell myself they don't know how to, but more likely I think people don't even realize today that they need to think of others more.

This has been an increasingly heavy issue for me in recent months, but I am learning how to not let it steel my joy and take care of my own needs. Here is my list from my last post in which I reprioritized a few things :

What I Love -

1. Spiritual Devotions
2. Gratitude Lists
3. Feeling soft carpet under my bare feet.
4. Relaxing music.
5. Browsing through a bookstore.
6. Sipping wine while I sit outside on a restaurant deck and people watch.
7. Spending time with my DD.
8. Traveling/Sightseeing.
9. Smelling soaps, creams, candles.
10. Mother Nature's wonders, vistas, views; Walking along nature trails.
11. A relaxing shower when I feel dirty and/or sweaty.
12. Feeling soft things like our dog or cat or sweaters, or blankets.
13. Sitting around a campfire.
14. Looking at the big lake.
15. Reading.
16. Being creative with scrapbooking, yarn, or other crafts.
17. Working in my flower gardens.
18. An afternoon nap.
19. Something Self-indulgent like a Spa Day.
20. Spending time doing an activity with a good friend.
21. Roaming through an Art Gallery or some other Display.
22. Going to the movies.
23. Watching the sun set.
24. Visiting a Botanical Garden; Sitting in a beautiful garden.
25. Attending Art & Craft Shows.
26. W/E mini-vacations.
27. Yoga



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 9:03 A

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DAY #32 MAKE EXERCISE WORK

I couldn't agree more with Phyllis and Janet!

"The older I get the more I must just focus on getting up, doing something and keep moving!
The what, when or how much isn’t as important at this moment I’m my life as “just do something!”

This is soooo evident to me. Last week I did way tooo much sitting as I indulged in an 8 day The Truth About Weight Loss Summit that involved 4 hours of videos every day and supported the idea of a Whole Food Plant Based diet. By last Friday my lower back, butt, and hamstrings were killing me! This shows me the importance of staying on the move!

Linda reminds us to "focus on loving our body and taking care of it". That is what I am doing now as I am easing back into my fitness routine at the Y. If nothing else, I know I can do at least 10 minutes of walking on the treadmill. Yesterday I did 40 minutes at a gentle pace. Today is a class that has been new to me, but it is rather intense. So in keeping with my gentle focus I'm thinking about just doing the ST routine my Trainer has worked out for me so that I can do it at my own pace.


Edited by: FUNLOVEN at: 2/24/2020 (09:06)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 9:02 A

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DAY #31 RESTORE YOURSELF

Do I ever feel rusted, tried, overweight, or discouraged? Sometimes I guess I do, but not often. Because of the work I have done on myself I find myself feeling joyful most days!

I have come a long way in improving my feelings of self-worth. Last round I was more goal oriented in working towards this change. Here is what I listed as areas that need restoring:

1. Devotions
2. Fitness
3. Family/Friends
4. Spark
5. COZI Cleaning
6. Meal Planning
7. Mindful Eating
8. Scrapbooking
9. Fruits of the Holy Spirit
10. Alcohol Consumption/Empty Calories
11. Nightly Journal Notes

- Here are the things that still need work:

#5. COZI cleaning/decluttering - 15 minutes cleaning something
#8. Scrapbooking Projects - 15 minutes on photo album projects
#9. Fruits Of The Holy Spirit - Make sure I am patient, kind, loving, joyful, generous, gentle, faithful, and using good self-control (this will be a never-ending area for self-improvement)

I am always working on being the best that I can be! I leads to a much happier life for me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 8:49 A

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DAY #30 FEEL BLESSED

There are days when I feel "out of sorts", but they seem farther and farther apart then they once were. I have worked so hard at changing my attitude about so many things in my life and taking action steps to reduce the things that cause me to feel stressed.

If I do find myself having one of these days, I recognize that feeling right away and name it even if I can't figure out the cause. It is during these times that I give myself a Mental Health day. A day of Extreme Self-Care. A day when I don't do anything I don't want to do. Easy and relaxed.

I find that taking stock of the many blessing I have and voicing gratitude for them is even more beneficial than the self-care part of the process.

I HAVE SO MUCH TO BE GRATEFUL FOR!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 8:40 A

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DAY #29 HEALTHY HAT DAY

I think of this more as GET BACK ON TRACK or RESET YOURSELF. Unfortunately, I am still very familiar with the need to do this! Just this past Sunday we celebrated our S-I-L's birthday and I did not use any restraint in my eating or drinking. So yesterday, Sunday, was a Healthy Hat Day for me.

Here is what my Healthy Hat Day included last round:

- sticking to my "to do" list and not letting myself get distracted
- not allowing myself too much sitting time
- following my planned meals
- getting my 10 minute minimum fitness requirement done
- keep my schedule manageable so there is a bit of restful "me" time for reading, crafting, connecting with friends

This round it didn't seem so complicated. Here is what I did:

- start the day with a "clean" and minimal breakfast such as a Smoothie
- follow a simple meal plan
- drink lots of water throughout the day
- follow the fitness schedule I have planned for the day
- only do self-nurturing activities

Now that I look my list over I see I actually do the very things Linda suggests in today's lesson!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 8:24 A

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DAY #28 GET YUR MONEY'S WORTH

This seems to be a common theme in today's world. Maybe because everything is sooooo expensive! I know several people who will not eat at certain restaurants because of the pricing no matter how good the quality of food is. And I hear people suggest places to eat with the comment "You won't believe how big the portions are!".

Although I don't like to leave good, quality food on my plate (despite the waist vs. waste principle), I have never chosen the restaurants I frequent based on getting my monies worth or the volumes served.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/24/20 8:15 A

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DAY #27 SKIP IT OR SAVOR IT

Things have not changed for me in this area and I'm not sure they ever will. Just like today's lesson example, I struggle with snack foods; anything that has that mindless hand-to-mouth rhythm. No matter what intentions I set for myself, once I start I cannot seem to stop.

So it seems I am better off skipping most snack foods all together. The only exception I can see to this is if I am hungry after a meal, but before my next meal. A healthy snack is always an option. Also, I know that my DH is a snacker and frequently tempts me. In this case, if I can measure or weigh out a single portion, I would find this acceptable with extreme caution.

When it comes to quality foods it is a different story. I may be more prone to savor a portion on very special occasions.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/10/20 8:27 A

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DAY #26 VACATIONS & REUNIONS

This is an easy lesson for me. I have surely been in that "Vacation" mode of thinking and overindulged, but that kind of thinking seems to get a hold of me on shorter vacation periods. On longer vacation times I struggle less.

Last winter we were in Florida for 2 weeks. I approached my days as if they were just routine, ordinary days in my life and nothing special. Although my boundaries were wider and sometimes disappeared, I ate many healthy meals cooked in the kitchen were we stayed and I got my minimum 10 minutes of fitness every day. I was successful in returning home with no weight gain.

In March we will be going to Florida once again only this time we will be gone for 30 days. I plan on using the same approach - eat healthy for most meals and daily fitness.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/10/20 8:26 A

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DAY #25 AFTER THE PARTY'S OVER

I seem to be having mixed feelings about this lesson.

Indeed I have made detailed plans about how to resist on Special Occasions (such as Thanksgiving as Linda examples), but my plans always derail before the occasion is over. There has been a RARE occasion when I managed to stick to my plan, but I don't remember ever feeling like "it didn't seem fair" or that I "wanted to get even".

There have been lots of times, as Linda describes, that I feel let down and/or disappointed, but it is with myself for giving in to the temptations. Because of past reviews of this lesson I am aware of the "After The Party Syndrome" that we so need to stay aware of. Again, in my case however, it is my indulgence that spurs me onto the straight & narrow path after the party is over.

I think this may be a good example for what I mentioned yesterday as my motto:

"I can have that ________, but I choose not to at this time."

I am hoping that this motto will eliminate my feelings of deprivation during an event and my feelings of guilt after an event. I even plan of saying it out loud when I stand before a temptation. Valentine's Day is still my target day for using this technique.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/7/20 12:57 P

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DAY #24 PLANNING TO OVEREAT

OMGosh! Another lesson that strikes a cord with me. There are definitely times when I plan to overeat. One of those times is at my monthly Garden Club Meeting. In some way it must be stressful for me because, despite my best intentions to resist the deserts and/or other unhealthy offerings, I always fail and give in! A buffet of any kind does the same thing to me.

I recently resolved to "let myself indulge" in stead of fighting a losing battle. Is it what I really want to do? Is it worth it? I don't know. I have a meeting coming up on Monday, February 10th. I'll find out then. I have read that if you give yourself permission to eat a food it will release the allure and temptation of that food.

The 3 things I can do to prevent overeating at the luncheon:
1. Choose wisely
2. Remember "I can have that food, but I don't want it right now."
3. If I choose to indulge in a desert, pick the best one and savor every bite.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/5/20 8:37 A

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DAY #23 FOOD AND NURTURING

I really like today's lesson. All emotions! Filling the empty spaces in our lives. And, it is so true that a carrot just doesn't fit the bill. Many times I can't seem to figure out what I need or what is causing me to look in the kitchen for something (anything) to fill that spot.

When your life gets stuck in a rut Linda suggests we change our routines/rituals. Alter your negative patterns. For me that is finding something else to do at night after dinner other than watch TV with my DH.

Two alternative things I can do instead is Sparking or reading - in a different room other than where the TV is.

My last post on this lesson (April 2019) sounded more like a pep talk to me when I reread it today. I feel much more settled and grounded today and satisfied with life!


Edited by: FUNLOVEN at: 2/5/2020 (08:42)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/4/20 10:45 A

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DAY #22 WHEN NOT TO EAT DINNER

NEVER! Never skip a meal. This is one lesson I have learned. I feel physically awful when I skip a meal. And sometimes, when my schedule away from home gets real busy and slides over past lunch time, I feel disappointed that I didn't plan better and remember to bring a healthy snack with me.

So I think I have Linda's first 2 steps covered: The 5 Hour Rule and Mini-Meals/Snacks.

I'm not so sure about the third rule: Don't Eat Dinner Right Away. On those days when I am super busy and feeling exhausted by dinner time, I don't think I should "sit down a cup of tea" and relax for a few minutes before I start dinner preparations. If I sit down, there is a very good chance I will not want to get up again.

I am far better off to have a plan for dinner prepared. If I know in advance what I am to eat for dinner, there will be no question about choices when I'm tired. Plus I can then call my DH and ask him to get started on the prep for me.

I have a few Protein Bars in my cupboard that are my "go to" and I can take with me on busy days when delays are a high probability.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/4/20 10:44 A

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DAY #21 THE COUCH IS CALLING

There is a concept that has been floating around for approximately a year - The Couch Potato. It is the person who does their daily fitness routine and then does nothing else physical to keep the body moving for the rest of the day. I have days like that.

I also have days like Linda describes in this lesson where I am so busy that I feel exhausted by the end of the day. Then I check my Fitbit Step count and feel shocked that I have recorded so few Steps!

She claims that in order "to actually lose weight, you need activity that's more rhythmic and sustained" such as walking. This may revive your energy level, but it has been shown that weight loss can occur without any exercise.

I have a set fitness schedule and recently I have been exploring some different Fitness Classes at the Y. So I'm "good to go" on that front.

Now I have to remember SP's 10 MINUTE RULE to help me get past my barriers.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/2/20 6:13 P

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DAY #20 REBUILD YOUR HOPE

Yes! Yes! Yes!

I may need reminding every once in a while, but I am a firm believer that:

WHAT YOU THINK DETERMINES WHAT YOU FEEL DETERMINES WHAT YOU DO! ! ! !

Linda tells us to strengthen our Voice of Hope by doing the following:

1. Focus on what fuels your spirit instead of what drains it.
2. Believe that you can do this! Your hard work will pay off.
3. Your past does not determine your future!

- Identify things your negative voice tells you.

The list is too long so I am using the first thing that came to my mind - This is too hard!

- Reframe that thought - This is hard, but you have done hard before and you can do it now!

Create a motto for your Hope Voice.

- I CAN DO THIS. YES I CAN!


"Use your Hope Voice often and train it to give you words of love and encouragement every single day!"


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/1/20 9:32 A

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DAY #19 HOPE - THE SECRET WORD

Do I feel hopeless? No I Do Not! Even though I sometimes voice the same sentiments from today's lesson: "I've been at this for so long. I can't seem to get anywhere. Something happens and my motivation goes away."

Today:

- Hope hopeful do you feel right now?

Apparently the top predictor of success is having HOPE! In that case I know I will not fail. I feel very hopeful.

- Describe recent times when you've lost hope.

Mid-January had some very bumpy roads that caused me to doubt my ability to succeed and made me feel a bit hopeless. There were so many social events with highly tempting foods & drinks.

- What 1 step can you take to build a sense of hope and optimism?

I am going to print our Linda's DOT calendar for February and make a new Vision Board. These things can show me how successful I am even on days when I might not feel it.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/29/20 12:51 P

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DAY #18 I KNOW WHAT WORKS

Of course I know what works! I have been doing it consistently since 1/22. It is healthy eating and healthy fitness.

The key for me is to figure out What Went Wrong when things start to slid sideways. What changed? Well, maybe not so much What as the Why of it. Because we already know the What. We stop following what works. The Why? Linda suggests maybe it is a demanding schedule or somethings else that is draining your time and energy. She advises that we take steps to change the patterns in order to reset ourselves, but we are not to forget the basics.

Tools That Work:
1. Meal planning in advance
2. Following the No S plan
3. Exercising every day with a minimum of 10 minutes
4. Reduced alcohol intake
5. Healthy grains
6. Plenty of water
7. Reduce stress OR increase nurturing
8. Support from your friends
9. Avoid processes foods or those high in sugar - eat Clean
10. Journaling
11. Trusting the Process

These are the things that work for me and they are they things I am doing right now. I am in a happy place with these things. I am not dreading these things. I am learning what works or me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/28/20 9:04 P

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DAY #17 DO I REALLY CARE?

Absolutely! ! ! Even through my struggles. I can't remember that last time I said "I don't care". And, as Linda points out, not sticking with your diet is usually a sign that something else requires your attention. We just have to figure out what the things are that are draining our attention and demanding our focus at the time and then come up with a plan to manage things better.

I DO CARE and that is why I have really challenged myself for the end of this month. I have made sure that I am sticking with my No S guidelines even on the "S" days. I have stuck to my fitness schedule and even explored new fitness classes. Blogging about the success of my Challenge day has helped me remain positive.

This streak has me feeling great and I am going to keep it going into February because I DO CARE!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/27/20 9:16 A

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DAY #16 COMPULSIVE OR IMPULSIVE EATING?

The definition of these two terms still confuses me. In my mind I always associated Compulsive with something you do repeated, but perhaps Habitual would be a better term for that. So, Compulsive is an activity that you can't voluntarily stop yourself from doing while Impulsive is an activity that you can stop? All I can think of as an example we might be familiar with is a Compulsive Liar - someone who cannot stop themselves from lying. Why can't they stop themselves? Any more than we are expected to stop ourselves from overeating? I wish Linda would have dove into this Compulsive part a bit more.

I would have told you that I am not an Impulsive kind of person. To me that implies spontaneity. Nope. Not me. I am a planner.

So where does it leave us when we reach for a food (snack foods come to my mind) and that hand-to-mouth thing sets in and we can't seem to stop ourselves from grabbing for more? Does anyone else find this confusing? When I am out shopping, I can stop and buy a Latte Coffee that was not on my plan. That is Impulsive. But when it comes to diving into that bowl of chips handful after handful. That is Compulsive. IMHO.

THE 7 MINUTE RULE:

I did this last night while I was watching the Grammy Awards. DH went to bed. I was left alone. A vulnerable combo for me - night + alone. Vague food thoughts were passing through my head. I was able to tell myself "You do not want to break your Challenge streak. You really are not hungry.". I distracted myself with sips of water and enjoying the music performances that are part of the Awards show. Time passed - more than 7 minutes for sure. Finally the show was over and I was headed to bed a "Happy Camper" that I had not given in to those food thoughts.

Something that stuck out to me more with this review is "the need to train myself to manage impulses differently around food" AND to make sure my distraction if something "active & positive".

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/25/20 10:22 A

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DAY #15 BEAT MYSELF UP

I try not to do this to myself. I have consciously stopped calling myself stupid, useless, a failure, etc., but I bet that somewhere in the back of my brain these thoughts are still there.

For me, today's lesson is one of those that requires one step at a time starting with #1 What happened? When did the slip start/ the break in my plan? Focusing on mindfulness. I am working on being responsible and recognizing every choice I make. I think it was Gill who just said that when she eats something unplanned she asks herself "Does this food move me forward or move me backward?"

Although I have had several episodes of eating off plan lately, the one that comes to mind right now was last weekend at our Holiday Party. I had planned to skip the huge, yummy cupcakes that were being offered for desert, but I went off plan and ate not only one, but two!

What was going on? To start with I think I was stressed about the success of the party. Then I felt deprived because if was, after all, a Special occasion. And, finally, my alcohol consumption got the better of my restraint along with the thought "Well, I have already blown my intentions for tonight so I might as well keep going!"

What did I learn? For me it is important to plan indulgences for Special occasions. It was unrealistic of me to think I would be successful in using such restraint. If I had allowed myself one cupcake, perhaps I would have been satisfied and not eating the second one.

IT WAS UNFORTUNATE. IT WAS NOT WHAT I'D PLANNED. I HAVE LEARNED THAT ALLOWING MYSELF TO ENJOY A PLANNED INDULGANCE WILL HELP ME CONTROL MY URGES DURING HIGH RISK EVENTS AND LIGHTEN UP MY AXIETIES WORRYING ABOUT WHAT I AM NOT SUPPOSED TO EAT.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 8:47 A

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DAY #14 DITCH THE PARENT

This is a difficult task for me. I had very strict parents and the do's & don'ts are deeply imbedded somewhere in my memory. As I reviewed this lesson, however, I also recognized several key phrases from other lessons. On Day 5 I even wrote that my plan was going to be to tell myself "You DO NOT have permission to eat that!".

Today's lesson is telling me that this is not the wisest approach. "I GAVE MYSELF PERMISSION" is always where the slippery slop starts for me. Linda tells us that "permission to eat is usually a shame-based action rather than a carefully pondered intention" and that "Shame sets up a controversy between "good" and "bad" behavior. We are probably all familiar with this "good girl - bad girl" battle in out heads. I have also read that using a shame-based approach to change someone's behavior is never successful.

It will definitely be more helpful for me to reinforce a positive behavior change by remembering -

1. Nothing is "off limits".
2. I can have this, but I don't want it.
3. I chose to eat that.

Yesterday was a healthy day for me and I ended it by have a piece of chocolate (140 cals) after dinner. I chose to eat that chocolate. Today we are going out to dinner with some family members that we don't see very often. I chose to stick to my healthy eating by having a dinner salad tonight.




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 8:11 A

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DAY #13 GET SOME PASSION

I agree - Passion is a strange word to describe a weight loss plan. Linda tells us that passion & motivation go hand in hand. I think that might be true, but - - - she also tells us that passion is something we create. I'm not so sure I believe that. Gardening is my passion. I didn't create that good feeling. That good feeling created my passion. I can say the same for motorcycle riding. I took a ride and loved it! ! ! It wasn't something I dreaded and had to work at building enjoyment for.

However, going with the theme of today's lesson, there certainly are some parts of this weight loss journey that I could use some more passion in. Just yesterday the lesson talked about the drudgery that can overcome us in this journey (we get tired of the battle; always planning & recording) and this recently happened to me.

To create passion you need to live from a place of energy and confidence. You need to fire up your actions and push yourself a bit harder. You need to take a spark and create a roaring fire. Give it fuel. The more you focus on it, the stronger it will become.

I have a pretty solid fitness schedule, but it has felt like drudgery lately. I am going to pour some passion into it. I will do this by experiencing some fitness classes that are new for me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 7:42 A

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DAY #12 SUCCESS SOMEWHERE

Yes! Yes! Yes! You start off the new year (new month, new week, new day) feeling strong, but real like doesn't change just because you are on a weight loss journey. Before you know it you are feeling overwhelmed and discouraged. You are tired of planning and recording and you get sidetracked by stress, fatigue, and social challenges. Yes, that is exactly what has happened to me recently.

But life has found an even keel once again and with the help of my Spark Friends I am finding my way back to my healthy lifestyle one success at a time. The steps I took -

1. Met with my Trainer and reestablished my fitness plan
2. Refocused my Vision Board so that instead of "Step It Up" referring to more Steps it now indicates just taking the next best step towards health.

Linda reminds us to commend ourselves mentally after completing each successful step. I do this at the end of a successful day, but I could benefit from seeing ALL the healthy steps I have taken throughout the day more clearly.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/22/20 9:23 A

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DAY #11 NEVER GIVE UP

I can really relate to this lesson right now! "THIS TIME - you are sure it is going to work! But then you slip up, and suddenly you feel frustrated and discouraged just like every other time you've done this".

Linda asks - "Now What? Do you search for a different or new program?". This is what I have found myself doing so far this month. I wanted to increase my Steps and started to experiment with possible ways to do this without success. The result was that I ended up way off my fitness schedule. I wanted to improve my diet towards more WFPB and I have been experimenting with new recipes. The result has been that my brain has lost focus on my weight loss goal.

However, as our lesson tells us, success comes from sticking with it and not giving up even after starting over many times. I WILL NOT GIVE UP! Consistency is key.

Today is Wednesday. I have 3 days until the weekend "S" days. I will follow my No S plan for the next 3 days.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/22/20 9:22 A

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DAY #10 DO IT IN FEAR

Linda wants us to write about a time when fear overtook our thought, but I can't say that I have many fears in my life. In my last review I addressed my fears as they applied to interpersonal skills with other people. This is a difficult area for me and causes me a lot of anxiety. Although I have made progress I still make blunders.

On lesson Day 3 What If I Fail, we talked about fear. Many of us FEARED the possibility of regaining the weight we had lost. Linda reminds us that it takes COURAGE to stay on a diet and conquer emotional eating and that courage is not something that someone can give you. It requires you to build it into your day yourself.

Facing our fears is like when we find ourselves thinking - UGH! I just can't do this today. Somehow we manage to muster up our COURAGE, face the challenge, put one step in front of the other, and do it anyway.

I CAN & I WILL!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/16/20 8:17 A

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DAY #9 - WHEN TO USE PLAN B

Using the No S Plan makes this, by far, the easiest lesson for me to remember since it incorporates all of the boundaries within one simple definition!

The first part - Plan A - No sweets, no seconds, no snacks

The second part - Plan B - Special Occasions and days starting with the letter S

There is NO PLAN C !


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/15/20 9:12 A

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DAY #8 - SET "NOW" GOALS

I have used this technique in one way or another for a long time now. The idea comes in many forms that we are familiar with - One Step At A Time, Baby Steps, Just One More Step, Just Do The Next Best Thing.

It is a technique that always gets me back on track when life (or my brain) gets chaotic. And that is how I have felt for the past few days. Yesterday was a bit clearer to me. Our assignment today will help "Seal The Deal" for me so that I can head into this weekends activities feeling strong and determined!

TODAY, I WILL - - -
1. Get to the Y for 30 minutes of cardio
2. Eat the lunch I have planned (for the past several days, but never got around to doing)
3. Stick to my No S plan

Linda advises - "Any time you start hating your activity, take a step back to the point that elt more comfortable to you." It is better to take smaller steps towards your goal than it is to burn out and quit all together.

Edited by: FUNLOVEN at: 1/15/2020 (09:42)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/14/20 7:33 P

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DAY #7 - NOT WILLING TO CHANGE

Oh my, yes, I am very familiar with my weekend calories canceling out all of the hard work I did Monday - Thursday!

Some changes just seem too hard to tackle, but Linda reminds us that we don't have to tackle them ALL AT ONCE and this fits in nicely with my intention to focus on Being Healthy & Happy this year.

So what am I NOT willing to give up?
1. Social Outings
2. Garden Club Luncheon.
3. Small Group Bible Study Snacks.
4. Deserts.
5. Wine.
6. Coffee Creamer.
7. Full Fat Foods.
8. Sane Time Limits on Fitness.

How could I make just a small change in these in order to move forward?
1. Social Outings - make sure I don't go hungry.
2. Garden Club Luncheon - small portions / bite sized helpings of all food offerings.
3. Bible Study Snacks - eat a piece of fruit before I go and use the snacks as my supper.
4. Deserts - planned for Special occasions only.
5. Wine - limit amount or even omit most days (I am currently doing this)
6. Coffee Creamer - limit to once per day (I am currently doing this also)
7. Full Fat Foods - I am working towards incorporating more WFPB foods into my diet
8. Sane Fitness Limits - I am currently assessing this.

Tomorrow I am having my dad for dinner and I will abstain from alcohol.
Thursday I have Bible Study Group I am going to try this new approach.
Friday I have a Girlfriends Event with wine & appetizers. I plan on skipping the appetizer part.
Saturday is my last Holiday Party. I have chosen a healthy Salmon dinner for my entrée. I will be skipping the desert. I am limiting my alcohol intake. Hopefully there will be dancing!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/14/20 7:32 P

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DAY #6 - 'MONDAY MORNING SYNDROME' DIET

From Gill: This is about how common it is for us to overdo things on the weekend, and have the 'Oh, I'll start again on Monday' way of thinking.

Social activities for many people in this world revolve around the weekends and so that is when I am most likely to slip up despite my best of intentions. Despite this, my eating behaviors have improved over time. Instead of just plowing head first into a weekend, I do look ahead for events that will be a challenge and I do set my intentions. I do not let a slip turn into a full blown fall and I get myself back on plan ASAP.

This past weekend is a typical example:

On Saturday, for many reasons I got waylaid in all of my tasks which resulted in dinner being VERY late. I had not planned a sufficient lunch and by dinner time I was very hungry.

On Sunday we had a Family Game Day. I prepared a fresh fruit salad and a veggie platter, but the main entrée was pizza.

Linda addresses What Went Wrong? and attributes these slips to the human condition and how we seek pleasure, comfort, and nurturing. All emotional elements. She suggests that if we let our emotional buckets become drained we will be more tempted to slip into reaching for food as an easy fix.

I have to wonder if this is true for me? Saturday was filled with a hobby I really like and cooking good food. Sunday was filled with a fun family day. My emotional bucket should have been full!

From Gill: If your weekends mess up your diet plans, then Linda advises us to plan ahead - take a look at what you have coming up next weekend, and decide how you're going to handle it.

I have a big social weekend coming up:
1. Wine About Winter - a girlfriend night out sampling wine & appetizers.
My Plan - eat dinner before I go and skip the appetizer sampling.
2. Holiday Party - a big hotel, overnight event with big anxiety levels for me
My Plan - get an extra cardio workout in at the Y and skip desert.

My Motto for both days: RELAX ! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/10/20 8:18 A

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DAY #5 - NO WILLPOWER

In Round 1 I was really struggling right from the get-go and was very discouraged. In Round 2 last year I had a better understanding of willpower and did much better with it. I think that what I have learned from two professionals this past year is worth repeating:

WE ALL HAVE WILLPOWER! ! !

Really? That was news to me. I thought it was something a person acquired, but that is not so. We all have the same willpower reserve, but it is quickly used up by the amount of stress we have in our lives and the amount of choices we are faced with. The theory says that we need to stop periodically to recover, to nurture ourselves, to refill our willpower buckets. If we don't do that, we run out of willpower and that is when we crash and cave. This has been a very powerful lesson for me!

The other thing that is sinking into my brain more and more is a Beck lesson. Although I can't remember all of the exact details right now, it has to do with the effect on your brain when you "give in" to temptations. This theory explains what happens in our brains when we give our brains permission. So the take-away is to tell yourself "YOU DO NOT HAVE PERMISSION TO EAT THAT FOOD!"

Where will I face my next food challenge? At my Garden Club meeting next Monday. This meeting is always a landmine for me and I have rarely been successful at resisting the deserts & seconds. This month is going to be additionally stressful there and I am worried about it.

My mindset will be NO CHOICE! I DO NOT HAVE PERMISSION! ! !


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/9/20 6:39 P

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DAY #4 0 TODAY I'M ON MY PLAN

YES I AM! But I certainly understand this lesson VERY well. Losing my focus is the #1 obstacle for me. Linda suggests we start each day with a firm, positive intention and that we need to remind ourselves of it frequently throughout the day. So far this year I have been doing pretty good at this. Sure I have had a few slips, but they have been so small they are of no concern at this time.

So what are 3 things I am doing every day to stay on my plan?

1. I CAN & I WILL DO THIS
2. Plan my meals
3. No seconds.

Emotional Obstacles? Frustration with my dad.

Self-talk focus? When I find myself saying "I want ____" remind myself "No You Don't!" I have used this on several occasions since the start of 2020 to keep myself focused and on plan.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/9/20 12:10 P

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DAY #3 - WHAT IF I FAIL?

What is failure to me on my weight-loss journey? Not making progress! Like in our lesson "I always start out strong, but then I get discouraged." To be success, to NOT be a failure! During our recent holiday season I felt that my healthy intentions were stronger than they have ever been, but still my old eating habits snuck back in more times that I had planned. Consequently I did not reach my goal weight this year - AGAIN! I think fear is a subconscious thing. It is not something that we face verbally "I am afraid" or dwell on. It is elusive and hard to identify.

*My biggest fear? That I will never conquer my emotional eating and reach my goal weight.
*My emotional response to that fear? Empty Emotions - hopeless, discouraged, sad
*A logical, positive message:

I CAN & I WILL DO THIS!

I am a logical thinker except when it comes to losing weight. I need to let my logical self stay in control by clarifying the facts and my actions! Do you all remember Gill's acronym for FEAR:

False Expectations Appearing Real

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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1/7/20 9:47 A

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Hi Sue!
Cheering you here today! I hear someone whose mind is set on structuring for success! Go get it girl!

I am soooo scattered when it comes to the best way to Spark...I am going to look into this team thing and see if I can find a consistent check in for giving and receiving support.

An email alert sent me here. Happy to see you active!


A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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1/7/20 8:46 A

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DAY #2 - I'LL START TOMORROW

Linda reminds us of how much time and energy we waste when we indulge ourselves in this kind of thinking and its true! All I have to do is think of how much weight I could have lost by now if I had not had the "I'll start tomorrow" attitude. I still have this kind of thinking at times, but those times are getting farther apart. Whether it hours, days, or weeks, I am making progress in recognizing that kind of thinking in myself and take action against it quicker.

In my first review back in 2018 my social calendar was my downfall. It was full. Full of food & drinks! Since then I have been working on I being more grounded. I have reprioritized some things in my life. Although I have not always been successful I have made gains at keeping my schedule more sane. In 2019 I felt that my intentions regarding my diet and exercise plan were more solid and it paid off with some weight loss and breaking the barrier from the 170s down into the 160s.

So what is standing in my way now? The recent holiday season is fresh in my mind. I relapsed into old eating behaviors and put on some pounds. Linda reminds us to be honest with ourselves and stop making excuses. She wants us to get clear about our plans and then make them happen!

My Plan:

1. Plan Better - look ahead on my schedule and determine what is coming up that is "Special"
2. Remember that not all occasions are "Special"
3. Continue with abstinence from alcohol
4. Have healthy foods available
5. Make fitness my top priority

This weekend I hope to have a Family Game Day. That will involve alcohol (not for me) and the pizza they love and can only get when here in our town. I am going to make sure I have fresh veggies and fruit to go along with it. This should help me keep my mouth occupied with healthy foods instead of too much pizza.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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FUNLOVEN's Photo FUNLOVEN Posts: 3,049
1/6/20 11:19 A

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DAY 1 - OTHERS HAVE DONE IT

I did Round 1 back in June 2018. Here is some of what I listed then:

Here are some tips I came up with when I thought about people who have been successful:
1. Stick to your food plan - calorie count, low carb, WW points
2. Stick to you fitness schedule- if you don't have one, develop one & add it to your calendar
3. Portion control - measure & weigh everything
4. Track, track, track
5. Set your intention at the start of very day - My focus today is _________.
6. Remind yourself frequently - OTHERS HAVE DONE IT AND SO CAN I ! !

In Round 2 I wrote the same things plus I added a motivating picture:



This is Round 3. I notice that my focus, although similar, is more concise. Like Gill, I still don't know of any personal friends who have needed to lose weight, done so, and then kept it off. As we all know, it is a difficult road and requires an attitude and lifestyle change.

3 Things I Can Do:

1. I started using Linda's DOT Calendar on January 1
2. I have eliminated all alcohol intake for the first 2 weeks of January
3. I decided to follow the No S Plan

I also am going to try and put together a vision board using this I CAN & I WILL photo. I saw one that a Sparker did for January. It was simple and darn cute.

Edited by: FUNLOVEN at: 1/6/2020 (11:28)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.5 
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