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FUNLOVEN's Photo FUNLOVEN Posts: 2,592
12/16/19 10:06 A

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DAY #95 SET YOUR INTENTIONS!

I think a lot about setting my intentions for the day and I actually do set them at the start, but as the day progresses they are "Out of Sight, Out of Mind"! Then I thought, just as this lesson tells us, that if I added an Action Plan to my intention I might be more successful in keeping the intention front and center in my focus. However, in the long run this all fell flat for me. It just felt like that "One More Thing" I needed to attend to. A burden instead of a motivator.

The next obstacle I found myself dealing with was the Intention itself. What should I make my intention for the day? I already get plenty of sleep. I already drink plenty of water. My daily routine already includes a fitness goal that I have been pretty good at sticking to. Linda suggests we look at what obstacles are preventing us from finding weight-loss success and then address our intentions towards those obstacles.

A big obstacle for me is that I don't always have a food plan. I get tired of always trying to come up with an idea for meals. I have printed off several Meal Plan suggestions, but they involve recipes I am not familiar with which adds a new stress factor to the mix. I need to come up with a simpler solution.

Suggested activities for today:

~ Set a specific intention around achieving one of your weight-loss goals.

"My intention is to write out weekly menu plans."

~ Plan your action steps and then add details that will make it easier to follow through with your plan.

Action Plan:
1. On Sunday get out a Weekly Menu sheet
2. For each day decide the main protein source for dinner (fish, beef, pork, chic, etc.)
3. Look through my book of saved recipes and mark the ones I will use.
4. Make grocery list as I pull each recipe.



Sue

Michigan - EST

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


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JUNEPA's Photo JUNEPA Posts: 14,169
12/14/19 5:14 P

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Day 95 - Set your intentions


I am going to do some non-weight-loss intentions because I have some projects that need to be done, and when I am stressing about deadlines, it affects how I eat and my journey to ideal weight. I currently have 2 urgent, 2 semi-urgent and 5 very necessary projects that need to be done. Plus my sleep has suffered and I have drifted away from a very effective sleep schedule (designed by me).






1. Set a specific intention around achieving one of your weight-loss goals. Say, “My intention is to…,” then write down what you want to accomplish.

Return to following my sleep schedule.
This weekend
Saturday - spend 2 hours on the most urgent project A
Sunday - gather the information I need to implement the 2nd most urgent project B and implement it on Monday --- and put at least 2 more hours into project A


2. Plan your action steps, and then add details that will make it easier to follow through with your plan. Record them here.

Saturday will be a doing day rather than a tracking and recording day as I spent about 20 minutes making a parade of action - when I get off the computer in about 10 minutes I am going to - do some laundry - walk the dogs - get some milk - spend 2 hours on Project A, make supper and clean up, finish up with the laundry, do some research for Project B, get off the computer by 8 pm, bullet journal for 30 minutes, read for 30 minutes, go to bed by 10:30

3. Create several more intentions, then record them below along with your action plans to make them happen.

The additional intentions are to stay mindful and on track on my journey to goal weight, plan the night before for the next day, follow through, enjoy :) I do feel good when I am on track with my work and my goals. Tomorrow night I am going to watch my niece's soccer game and ask her if she wants to go see the Mayan exhibit. It would be fun to see this spectacular exhibit with her and some more family members.


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,835
12/14/19 11:39 A

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My goals are to increase the amount of water I drink. Cold weather comes and the amount of water drops and the amount of coffee increases. Not good!

Continue with my push for my exercise. I've got my stretch bands by my chair in the LR. Work out while I watch Hallmark Christmas movies!

Babs
SW Illinois - CST


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NOCALORIES's Photo NOCALORIES Posts: 20,331
12/14/19 12:05 A

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Day 95, 100 days Set your intentions

I am excited I made the goal to drink 64 oz. of water daily and I have made it happen for the last two months and I intend to make it happen everyday in the future. I love walking and wish to motivate myself to push and achieve 30 steps more daily till I reach 10,000 steps and then push to walk 10,000 steps daily.I am so grateful to be a member of this team so to work to live healthier each day.

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THETROUT's Photo THETROUT Posts: 1,713
12/13/19 12:19 P

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Day 95 - Set your intentions

Ok, coming off of a few off-track days, but a big part of it is not doing 20 minutes of some kind of exercise daily. I don't like doing it in the morning when I'm pushed for time on work days. Then the day s gets away from me, and it does not get done.

So, my goal is 20 minutes a day of exercise. Regardless of what I've eaten.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
12/13/19 7:08 A

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Day 95 Set your Intentions

This time through the book my intention was to lose weight and to focus on what were the most important lessons for me personally.
I have been successful on both. As I check in every day I can see where my intentions have now become actions.

I also check in every day on the StartYourDiet.com web site. That is where my daily weigh-in is posted and where the dot calendar is. It is Linda Spangle’s web site.

I will continue to use the trackers and join challenges in order to keep the weight off and to follow through with my "good intentions" to get to “healthy” on the BMI chart!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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AURA18's Photo AURA18 Posts: 11,043
2/7/19 8:42 A

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emoticon Thanks Donna, I love aqua aerobics and emoticon emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
DSJB9999's Photo DSJB9999 Posts: 6,641
2/7/19 8:28 A

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I too agree with Gill, the photos are lovely Maribeth. emoticon

Day 95, 100 days Set your intentions

I agree that 'intend to' does sound a bit vague for this one but understand that LS thinks that intentions can be carried out, instead I am going to say that 'I will do ...' rather than 'intend to ...'

I will keep sparking as I love my spark friends. emoticon emoticon

I feel the same way with this and rather than Intend I am saying that I will do ...


I will continue to plan my eating 3 days in advance (for all 5 of us too).

I will continue to keep my food diary.

I will keep exercising/walking every day (loving aqua aerobics)

I will stay at my target weight +/- 3lbs and visit my SW club at least once every 4 weeks. I have been at my Target weight for over 2 years now and will keep at it! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 11,043
2/7/19 8:11 A

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emoticon Thanks Gill
Park bench is close to home, we live by the Mississippi River and lovely city gardens. The Charlie Brown and Snoopy quote reminds me to create peace and harmony for health.


Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
2/7/19 4:18 A

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What sweet photos - that sounds like a really good place to be!



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AURA18's Photo AURA18 Posts: 11,043
1/29/19 3:01 P

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emoticon
“Take action for astonishing results.”
When I lost a bunch of weight in 2016, I was doing more things right:
MORE: water, tracking, ST *Less: buying trigger foods, snacking, sitting
I can keep adding to list, but I want to "pick one." Linda's blog u.nu/hoyz reminded me that I want to get back my routine to end evening eating.

My action plan for bedtime:
1. Continue to organize kitchen and stop buying trigger foods.
2. After dinner, write plans for the next day and choose a book to read.
3. At 8:30 p.m., put on my pajamas and make tea. Sit in my blue chair while I drink tea and read for the next half hour, then go to bed.


Edited by: AURA18 at: 2/7/2019 (08:16)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,616)
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6/9/18 7:46 P

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I am … Fiercely Determined.

I am learning from my … slip ups and pauses.
Food never fixed anything … but true physical hunger.

Life is a roller coaster … hang on for the ride.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,768)
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6/8/18 4:12 A

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bump

Edited by: MINDFUL-C at: 6/8/2018 (16:57)
C

Live in the moment

I follow the MyWW Blue Plan


EST


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AURA18's Photo AURA18 Posts: 11,043
6/7/18 10:10 A

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Adjust plans to reach and maintain optimal health, prevention, self-care.
* 1. Nutrition: Fats (Ghee, Mct, Evoo), Carbs - non-starchy vegetables,
Protein - limit animal 20g/ 4 oz/ 4x/week. Stay hydrated with water all day
** 2. Build muscles ST with heavy weights low reps 3X/week .
*** 3. Meditation routine for rejuvenating sleep

Large image of Smart goals u.nu/jqch
2.7.2019 goal most of the time before 2.14 emoticon
Stop eating trigger foods by writing down slips most of the time this week
Or write in magic book to avoid or delay eating unplanned food.
Eventually, with increased awareness I will stop eating to satisfy cravings.
"Yuck, trigger foods" u.nu/u3fe
Pen to paper vs online food tracking u.nu/y-j4
Daily planner, best weight-loss technology I've found u.nu/l5bj
Ditched Smartphone for Paper Planner u.nu/zpct

Edited by: AURA18 at: 2/7/2019 (09:28)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,835
6/7/18 9:04 A

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My intentions are: to increase my time of walking Jasmine; make getting to the pool a priority (which means focusing on myself which is OK), continue to plan ahead and prepare food in advance (veggies and fruits which make up a large part of my diet).

Babs
SW Illinois - CST


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
6/7/18 8:54 A

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Day 95 - Set your Intentions
My intention from the beginning of this journey has always been to get to a healthy BMI number. So far I’ve gone from extremely obese to obese to overweight.
I am now within 8-10 poundsof that ultimate goal.
emoticon Chele once asked me if I was working on too many intentions at the same time, I now see she is probably correct.
Checking my nutrition trackers I know I do ok when I look at my week’s choices on average.
My last vacation (being a very active one) showed me that I can get to goal if I just work on daily exercise which will be my focus for the next 3 months as we finish this book and continue on to 100 More Days of Weight Loss!
emoticon I am grateful I have finished these lessons and can look back at my changes, my areas still needing change and the good ideas from fellow Spanglers on this journey!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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GLORIAZ's Photo GLORIAZ Posts: 1,326
6/7/18 8:03 A

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Intentions.....I will be mindful of what I eat and how I exercise to be as healthy as I can be. I will ask if what I am about to put in my mouth is healthy. I will try to be positive when negative things happen. Thanks to everyone here for your encouraging words emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,768)
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6/7/18 4:49 A

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Set my intentions

I often follow through on my goals but not all of the time. I have been successful with stopping sneak eating even though the desire is still there.

I am not following through with exercise. I do not do it as often as I had planned. Time, tired, not feeling like it... all excused I have used and continue to use.

My mini habits are small and measurable and I do them every day. While they are exercise I know it is not enough. I think I will make my exercise routine shorter and hope to build on it.


My daily mini habits:
At least 3 push ups (I can do 6)
At least 3 sets of 10 squats (I usually do them with 8 lb weights)
At least 3 sets of 10 crunches
At least 3 sets of 10 reverse crunches
At least 3 sets of 10 bicep curls with 8lb weights (goal to increase weight)

I am not consistent with the rower or other weight related exercises.

My food plan is fine, and measurable as I am using WW.

Edited by: MINDFUL-C at: 6/7/2018 (04:49)
C

Live in the moment

I follow the MyWW Blue Plan


EST


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DI_NAMIC's Photo DI_NAMIC Posts: 4,244
2/12/18 6:01 A

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Having had an injury last year, I appreciate how much physical activity means to me.

I will exercise earlier in the day as I'm too tired to do much after teaching.
I will make more use of my selection of DVDs and my kit.

I will crunch green, orange, red veg and fruit...anything other than beige chips and bics!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,306
2/8/18 12:51 P

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I agree with Donna. "I am going to say that 'I will do ...' rather than 'intend to ...'

My main quote on my spark page says "Direction, not intention, determines destination."
Until intentions make a start and move, they remain intentions. I have had lots of intentions that never got done. They sat there. The intentions that I have put in motion are the ones that make a difference. I do better with the "I will do" mindset.

So, This is my "I will" list:
I will stay within my calorie range and use the tracker on Spark People to help aid in this.
I will pay attention to my nutrition information and make adjustments when my eating habits cause me to be out of balance.
I will exercise every day, even if it is only for 10 minutes. I will make every effort to average 20-30 minutes a day.
I will do a minimum of 6,000 steps a day.
I will drink a minimum of 8 glasses of water every day.
I will take opportunities to encourage others on their journey to better health.

I know these "I will" statements are the basics. I will be successful in becoming healthy as I follow these. I will add to this list as I go along and learn new things.

I WILL be at a healthy weight before the end of 2018 and I will maintain that weight for the rest of my life.


Cheri from Georgia
Direction - not Intention - determines Destination


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GOCALGAL's Photo GOCALGAL Posts: 5,161
2/8/18 8:17 A

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From a previous post~~~ "My intentions are to post daily in SP to learn, watch for pitfalls, evaluate, adjust as needed, encourage, be encouraged so I can continue to manage and remain in balance and in maintenance.

Number 1 intention~Keep Moving Maria! emoticon I found my my step count decreasing."

~~~~~

Funny how things change but remain the same. emoticon I have good intentions with the extra yoga classes I am subbing but finding my step count steadily slipping and my couch time increasing. Along with this more pitfalls ~ I have been treating myself to extra healthy fats (loaded avocado tree) and carbs to eat the guacamole emoticon

Time to evaluate, nip this and other counter productive behaviors in the bud and adjust as needed. New (but same lol) intentions are to increase water, step count, reduce carbs and fats. I will put my measurable water glass out, work to bring step average back up to 8K and by giving more avocados away. I commit to work harder at weight loss/maintenance and lower range by 1 to 2 lbs. emoticon emoticon


Edited by: GOCALGAL at: 2/8/2018 (08:26)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

DSJB9999's Photo DSJB9999 Posts: 6,641
2/8/18 4:49 A

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Day 95, 100 days Set your intentions

I agree that 'intend to' does sound a bit vague for this one but understand that LS thinks that intentions can be carried out, instead I am going to say that 'I will do ...' rather than 'intend to ...'

I will keep sparking as I love my spark friends. emoticon

I will continue to plan my eating 3 days in advance (for all the family too).

I will continue to keep my food diary.

I will keep exercising/walking every day.

I will stay at my target weight +/- 3lbs and visit my SW club at least once every 4 weeks.


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,768)
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2/8/18 4:00 A

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I see my October post still defines me:

"I just want to choose to think before I eat more often than I do now.
I would like to eat less sugar and white carbs. I am letting emotion guide me."

I think my weight now is about the same as it was in October. Not my highest. but not my lowest.

C

Live in the moment

I follow the MyWW Blue Plan


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
10/4/17 5:12 A

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I'm not good with 'intentions' - for me it has to be a decision to take action. 'Intend' always sounds like a vague wish to me..........

However, Linda says that 'intention starts the action' - in other words, set the intention, then make a firm plan as to how you'll achieve it. (see Maribeth's SMART pictures below).

The main intention I have on my mind at the moment is to have a sugar-free October. To do this, I have to not eat anything with sugar in.

Setting out the plan comes on Day 96 ...................


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
CTUPTON's Photo CTUPTON SparkPoints: (199,828)
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10/3/17 3:40 P

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Day 95 Set your intentions.

I intend to get out of my rut. evenings have been disastrous. So, I need to make a good, simple, doable plan for evenings.

-have readily available portion-controlled planned foods for use in the evenings. Carrots and hummus, berries and a little whipped cream, diet jello with fruit, smoothie made with unsweetened almond milk and flavorings, protein drink, no sugar ice cream, teas, etc.

- I always have a good book available. So that is no problem.

- I always do plenty of sparking with my friends and favorite teams.

-there are interesting group trips and get togethers planned here at our home.

chris

-

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,835
10/3/17 9:42 A

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My intention is to lose weight, get healthier and more flexible.

I will continue to participate in challenges.
I will continue to focus on my commitment to a healthier lifestyle.
I will continue to journal and get more active.

Babs
SW Illinois - CST


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
10/3/17 9:12 A

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Day 95 - Set your Intentions
My intention from the beginning of this journey has always been to get to a healthy BMI number. So far I’ve gone from extremely obese to obese to overweight.

My intention for the 5% Challenge is to go from overweight to healthy.
My intention is to continue to focus on good nutrition and tracking.
My intention is to also focus on exercise daily and track it.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,768)
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10/3/17 4:38 A

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I just want to choose to think before I eat more often than I do now.
I would like to eat less sugar and white carbs. I am letting emotion guide me.

C

Live in the moment

I follow the MyWW Blue Plan


EST


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AURA18's Photo AURA18 Posts: 11,043
6/6/17 11:45 A

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emoticon

Edited by: AURA18 at: 2/6/2019 (06:38)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
6/5/17 1:32 A

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I haven't time to write much right now - but I have set my intentions to
- push my maintenance weight down by 1lb
- find a way to start including swimming in my exercise routines

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
LIVINTODAY's Photo LIVINTODAY Posts: 9,298
6/3/17 3:24 P

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Day 95, Set your Intentions

I INTEND to lose weight over the summer.
I INTEND to keep exercising and walking every day
I INTEND to get back on my water habit - at least 60 ounces daily
I INTEND to learn some new healthy recipes that both hubs and I love.
I INTEND to finish a quilt.

I know it helps to write down those intentions, to read them often (they will be on my refrigerator door); and to let others know of my intentions. I'll let the team know how I've done with them by September!

Exercise day 95: Lunges and squats along with at least an hour walk

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MAWMAW101's Photo MAWMAW101 Posts: 12,413
6/3/17 11:32 A

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Day 95 Set your Intentions

This time through the book my intention was to actually lose some weight and to focus on what were the most important lessons for me personally.
I have been successful on both. As I check in every day I can see where my intentions have now become actions.

I will continue to use the trackers and join challenges in order to keep the weight off and to follow through with my "good intentions"!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


 current weight: 169.0 
209
196.5
184
171.5
159
MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,768)
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6/3/17 10:30 A

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Leslie, thanks for posting the lesson info. I love that you do that!

Tweaking my January post:

I set goals, but I try to keep them simple. Too many goals = too many things to keep track of = me feeling overwhelmed = me giving up.

Goal: to weigh in the high 120s or low 130's. I am currently 149.
Goal: to manage my pre-diabeties and my goal is to not become diabetic.
Goal: to follow the No S Diet, but not binge on weekends.
Goal: be honest with myself
Goal: to stop rationalizing my choices

"Stop rationalizing your choices. You might decide to eat dessert while out to dinner on a Saturday night, telling yourself you deserve a reward for eating healthy all week and working out that morning. “We are all phenomenal at rationalizing our behavior,” says McBrairty. “This is an extremely powerful psychological phenomenon called cognitive dissonance, a tendency to match our thoughts with our actions. If we eat junk food on the weekend, even when we know we shouldn’t, we will convince ourselves that our behavior was justified.”
From the Sparkticle:

sparkpeople.com/resource/motivation_articl
es.asp?id=2209


If my intentions do not happen, I will look for holes in my system. Did I place any barriers in my way? Did I purchase snacks for me, thinking it was for others? Did I sneak food? Did I rationalize my choice? How do I feel?


Edited by: MINDFUL-C at: 6/3/2017 (10:36)
C

Live in the moment

I follow the MyWW Blue Plan


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DSJB9999's Photo DSJB9999 Posts: 6,641
6/3/17 7:18 A

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I still agree with what I wrote lower down and am not writing it again but believe in it. And I believe in my Spark friends too. emoticon emoticon emoticon s

Donna
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dsjb99@yahoo.co.uk

don't have a facebook account
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/3/17 7:06 A

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Day 95: Set your intentions
Do you set goals but never follow through with achieving them? It's always easy to say, "I really want to lose 20 pounds" or "I've got to start exercising every day." But often, these wonderful statements never turn into action. To become a lot more effective with making things happen, define your goals as intentions and clarify exactly what you want to do.
Start with making your intentions measurable so you can tell if you've achieved them or not. For example, if you say, "Today I'm going to take a 20-minute walk," by this evening you should be able to report whether you walked or not.
Intention starts the action
To set an intention, first create a specific statement that tells what you want to do. Follow it with a plan that states exactly how you'll follow through with accomplishing this intention. For example, suppose you decide you want to stop eating ice cream every night before going to bed. Here's how you might lay out a plan for being successful with this goal.
My action plan for bedtime
Throw out the ice cream that's currently in the freezer and don't buy anymore for a while. Purchase a new fiction book. After dinner, pull out my favorite herb tea and get a nice mug out of the cupboard. Set these things on the table along with my book. At 9:30 p.m., put on my pajamas and make the tea. Sit in my blue chair while I drink tea and read for the next half hour, then go to bed.
When intentions don't happen
If you keep saying you want to accomplish something but you never do it, look for the holes in your system. Evaluate whether you've placed any barriers in your way or if you're making it difficult to take action. Maybe you plan to get up an hour earlier to exercise, but you keep going to bed at the same late hour as always.
Think carefully about your intention. How important is this goal right now? Are you sure it's something that you really want to do? Do you need more time, money, or other resources to make it happen? If your intention just doesn't seem to be happening, maybe you need to simplify your plan or alter it to make it more realistic.
For example, if your intention is to exercise regularly, doing a 30-minute run might seem like a wonderful goal. But if you haven't been exercising at all, you'll probably have more success if you set an intention to walk for 20 minutes or jog a distance of three blocks.
Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to...," then write down what you want to accomplish.
Plan your action steps, and then add details that will make it easier to follow through with your plan.
Create several more intentions, then record them in your notebook along with your action plans to make them happen.
Intentions are goals in Tops we look at them as smart goals.
S=specific M= measureable A= achievable R=realistic or relevant T= timely
My main intention/goal is to stay at my Kops status by journaling and tracking my foods.
some of my goals are action plans to keep my status.
Exercise- To exercise 3x a week or achieve 10000 steps daily.
Water= increase water work up to 64 plus oz
Try new recipes= 1-2 a month
Menu planning= follow thru
Using the dot system make visuals will help me succeed. Timely every month end. START
my long time goals besides weight loss is to get organized. I will give me time of by end of year.
Find a higher paying job.
then can do repairs needed around house
make decisions concerning my lifestyle and where I want to be.
What I need to do to make things work.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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Reach goal weight: 135
By eating 4+ meals a day choosing clean foods.
Plan and ensure I have the foods wanted/needed on hand.
Moving my body 5+ days a week.
Sit in the sunshine daily.

Do things I truly enjoy: making cards, quilting, crocheting, reading, and being with hubby.

Change your mind ... and the rest will follow.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DSJB9999's Photo DSJB9999 Posts: 6,641
1/12/17 3:33 P

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Day 95 - 100 days Set Your Intention

I STILL AGREE WITH MY INTENTIONS LAST TIME

I WILL stay at my target weight with SW, so 3lbs above or below, I have been at my target over a YEAR NOW.
I WILL weigh in at my Slimming World club at least once a month

I WILL exercise in some way every day, walking 30 minutes at least 4 times a week
and going to an exercise class at least once every 2 weeks

I WILL be kind to myself and each day try to find something I AM PROUD of
I WILL keep my food diary and other tools linked to the 100 days journey

I WILL keep Sparking as I love my Spark friends emoticon emoticon emoticon




Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 11,043
1/12/17 1:00 P

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emoticon

Edited by: AURA18 at: 6/7/2018 (10:27)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
TWEETYX2's Photo TWEETYX2 Posts: 2,071
1/12/17 10:49 A

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I always find what others have posted as so insightful because we each are at a different junction in our journey and so it is those specific issues that we might be struggling with that no one else is (or might be).

I had not heard of the term 'cognitive dissonance' but it makes sense. I guess, coming from the 12 Step philosophy is that we are only 'as sick as our secrets'. I can be secretive and withhold valuable information about my eating habits but my body tells the truth ( at least as far as how much I am eating). So, I am very reluctant to admit to anyone besides here and with my husband that I am working on losing weight because if someone else sees me eat something that is off my plan I know how they would react and I just don't want to deal with that.

My way of combatting cognitive dissonance is simply to bring all of my eating out in the open. I have had to explain to my husband since he is the one person whom I eat in front of the most that there will be times when I simply want to eat something off plan and I would prefer if he would not judge me on this. However, deep in my heart and soul, I feel like I have let myself down. It does seem like a game our minds and wills play with us. So, I am working on the inner dialogue so that I can eat something off plan and not feel so remorseful (until I weigh on the scales LOL) about doing so.

One way to combat that also is to remove the stigma attached to certain food choices. I have allowed myself to have a package of favorite cookies with a tall glass of milk as a meal choice. I usually say later when I have gotten a stomach ache and need to visit the bathroom often that 'was it worth it?" Sometimes, it still is. I have certain off plan foods that I simply love to eat no matter what my digestive system tells me about paying for it later.

I have tried 'just one' of something and it has yet to work for me so some foods do not comply well with the two bites rule. I just wonder if I have a certain acute taster in areas of my tongue where I notice certain tastes more vividly than other people. I am very sensitive to spicy foods as well. I like seasonings but done very sparingly.

Leslie: I really like the TOPs emphasis on SMART goals. I recently joined a new team that uses this tool in achieving your goals and I will admit that I really had never done this before when it came to weigh loss and I am now wondering if it will make a huge difference in the end results as I apply it through this short term challenge. I believe that it might. You have done so well in arriving at KOPs that I am sure that this has been one of the factors in helping you get there.

This week (and these past several days) has been the one where I need the most work on. I do hope that the next time I arrive at these days I will have better things to report regarding how I have applied these methods with success. Until then, I am very aware of how much I need to rescript how I approach my weight loss so I do see measureable results.

Pam



TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
1/12/17 6:48 A

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Day 95, 100 days Set your intentions

Goals = Intentions this lesson is exactly a SMART GOAL


~ Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish.

Plan your action steps and then add details that will make it easier to follow through with your plan.

Specific and clear I will Maintain my weight or change my goal weight
Measurable Weigh daily and continue the DOT SYSTEM ON CALENDAR AND STARTMYDIET but official weight is at TOPS done weekly

Achievable journal my food by following the exchange 1500-1800 Exchange lifestyle plan

Realistic/Relevant recorded I will recorded my weights in my book, and calendar it also gets downloaded to Fitbit website.

Timely By March 31st then evaluate goal and set New intentions/smart goals.

Some other intentions or smart goa work on my fitness plan and follow threw to be consistent in journaling and tracking exchanges. Start a blog and keep tracking steps.

emoticon











Edited by: TOPS2KOPSVILLE at: 1/12/2017 (06:51)
Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
1/12/17 6:15 A

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Day 95 - Set your intentions

My intentions for this day, and all those that follow up.

Live life to my fullest potential.
Enjoy nature.
Love unconditionally.
Appreciate others.


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
1/12/17 5:09 A

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The last 10 lessons of this book are the hardest for me because I am very good at planning, not so good at following through day after day.
Now I can face this about myself and know if I really want change it is my daily actions that matter.

I use the trackers, join challenges, and have some weight loss that I have still kept off. Time to follow through with my "good intentions"!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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1/12/17 4:59 A

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Day 95 Set your intentions

I set goals, but I try to keep them simple. Too many goals = too many things to keep track of = me feeling overwhelmed = me giving up. The weight loss team I joined seems like work (but the members are really nice), so I am not enjoying the tracking.

My current intention is to follow the No S diet, make healthy food choices as often as possible, sit less, and to be honest with myself. I am having honesty issues as far as my weekends. I have been feeling like this:

"Stop rationalizing your choices. You might decide to eat dessert while out to dinner on a Saturday night, telling yourself you deserve a reward for eating healthy all week and working out that morning. “We are all phenomenal at rationalizing our behavior,” says McBrairty. “This is an extremely powerful psychological phenomenon called cognitive dissonance, a tendency to match our thoughts with our actions. If we eat junk food on the weekend, even when we know we shouldn’t, we will convince ourselves that our behavior was justified.”
From the Sparkticle: sparkpeople.com/resource/motivation_
ar
ticles.asp?id=2209



If my intentions do not happen, I will look for holes in my system. Did I place any barriers in my way? Did I purchase snacks for me, thinking it was for others? Did I sneak food? Did I eat at the table? Did I savor my food? Did I move enough? How do I feel?

My goal to be healthier is very important to me. I want to be Mindful Chele!

C

Live in the moment

I follow the MyWW Blue Plan


EST


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,242
12/14/16 3:55 P

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I don't do well with daily intentions. I guess I see them similar to yearly resolutions, which I also don't do. Instead, I plan. For me, when I plan to do something, I'm more successful. I know plans go awry so I have backup ideas to get back on track. No harm, no foul. So:

I plan to continue choosing nutrition filled foods in sane amounts. I plan to continue monitoring my sleep quality and daily movement. I plan to continue to live for my health and enjoy my life with my husband.



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JUSTME9898's Photo JUSTME9898 Posts: 3,409
9/15/16 12:56 P

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My intentions

Enjoy life - live mindfully- make the most of each minute
Take care of myself - eat healthy, exercise regularly, meditate daily, make sleep a priority
Love - my family, my friends, myself, my life, life itself
Gain serenity

goal is to be able to walk again
Linda
high desert, California


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9/4/16 4:46 P

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I look at intentions as goals:

Reach goal weight: 135
By eating 4+ meals a day choosing clean foods.
Plan and ensure I have the foods wanted/needed on hand.
Moving my body 5+ days a week.
Sit in the sunshine daily.

Do things I truly enjoy: making cards, quilting, crocheting, reading, and being with hubby.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DSJB9999's Photo DSJB9999 Posts: 6,641
9/4/16 2:51 P

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I STILL AGREE WITH MY INTENTIONS LAST TIME

I WILL stay at my target weight with SW, so 3lbs above or below.
I WILL weigh in at my Slimming World club at least once a month

I WILL exercise in some way every day, walking 30 minutes at least 4 times a week
and going to an exercise class once every 2 weeks

I WILL be kind to myself and each day try to find something I AM PROUD of
I WILL keep my food diary and other tools linked to the 100 days journey

emoticon emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,161
9/4/16 9:39 A

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My intentions are to post daily in SP to learn, watch for pitfalls, evaluate, adjust as needed, encourage, be encouraged so I can continue to manage and remain in balance and in maintenance.

Number 1 intention~Keep Moving Maria! emoticon I found my my step count decreasing (Olympics, U.S. Open Tennis) couch time increasing along with snacking emoticon emoticon . Back to maximizing fitness minutes in SP and looking forward to next 5% Challenge starting to keep this going.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

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9/3/16 9:44 P

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In order to live and eat deliberately (intentionally), I think I can handle setting AN (i.e. one) intention each day in addition to the things I do each day. I've had my habit tracker app for three weeks and have successfully added small but significant exercises to that. I do these in the morning first thing. With this lesson I've added "Set Daily Intention" to the list. We'll see how it goes.



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DJBTOO's Photo DJBTOO Posts: 3,160
9/3/16 2:32 P

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Day 95 - Set your Intentions

This has already been 'in the works' for me. It is what my self-made home "30 Day Wellness Retreat" is all about.

My intention for the retreat is to set specific daily routines that will help achieve my overall health ... in spiritual practice, exercise, food plan, care of loved ones and home. When those things are being tended to priority wise I feel it will balance me and weight loss will be just one of the many resulting benefits. It is my intention that after 30 days it will be easier to continue these routines ... and slowly add the 'rest' of the world back in but with my 'new routines' always the priority and 'in place' ... as much as is possible. The rest of the world comes after.

My Action Plan:

Rise at same time each morning - 5 a.m.
Cup of hot tea/read daily inspirational
Out to Lanai for meditation
Yoga or tai chi
Wake husband/morning lanai time with dh
Breakfast
Start house tidy-up/specific cleaning 15 min minimum
sorting/clearing/donating 15 min minimum
Outdoor work - garden/yardwork 15 min minimum
Storage - sorting/clearing/donating 15 min minimum
Lunch
Reading or knitting/nap
Yoga or tai chi
Add'l cleaning/sorting/clearing/donating - areas where most needed to work on
Late afternoon lanai time with dh
Dinner
Watch dvd
Meditation
Regular bedtime - 9 p.m.

That is my basic plan. Might sound boring to some but for me is not. It has a lot more variety than most retreats - ha! By 30 days end I should have a fairly 'comfortable' feel for this 'routine'. I also should have achieved progress on garden/yardwork and FINISHED the purging/sorting/donating project that needs to be DONE (it's been an ongoing work-in-progress project for years actually - FAR TOO LONG - it always gets put off - just start and stops tending to it from time to time) .

But most importantly my spiritual, exercise and food plan have special times and are given the priority they need.

Up till now I've been 'scattered' in doing all of the above and more often than not choosing to be on Spark and/or the Internet over and above doing ANY of the other at a specific time or, sometimes, even at all. Or just choosing 'what I WANT to do' over 'what I NEED to do'.

If my intention is to live a simple, calm, orderly life tending to priorities first (FIRST THINGS FIRST) then I need to take action to allow that to happen. This is the objective of my "30 Day Wellness Retreat" ... to give me a taste of what that life is like. After the 30 Days my basic core will stay the same as far as meditation, exercise and meals, rising/going to bed ... the other 'times' will be more flexible with what is done day to day. I do have to return to 'the world' at some point in time after all - ha!


dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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9/3/16 12:58 P

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Phyllis, is it possible you are asking yourself to do too much at once? How about working on one goal for now?

C

Live in the moment

I follow the MyWW Blue Plan


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MAWMAW101's Photo MAWMAW101 Posts: 12,413
9/3/16 12:50 P

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Day #95 Set Your Intentions
For some reason I had a hard time with this lesson today. Maybe because I set my intentions last time through this book, did follow through for a while and now am back almost at the same place.
I used the trackers, joined challenges, lost some weight but then slacked off, gained a little back and here I am again.
Time to follow through with my "good intentions" and believe that 90/20 needs to be my life!


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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9/3/16 11:11 A

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Thank you Leslie for sharing the SMART charts. I C/P them and I will use them to crystalize my goals.

I can't speak for any one when you asked if doing the book more than once will help you. I have devoted the majority of my energy to doing this 'work book' the first time around and since I was also going through some challenging life issues (health for one) I do feel that I need to go through this book a second time. Based on the same people showing up more than once my guess is Yes it is helpful to do this more than once.

What today's lesson reminded me of was: "If you don't know where you are going you will probably end up someplace else.". I think you can micro manage your life to the point where it lacks joy and spontaneity but on the other hand I have also found that having some structure to any endeavor is a great checks and balances in knowing where you are at on that timeline of progress.

What I have learned about any larger goal is that you need to have some milestones along the path so you can acknowledge the progress you have made. For example; Leslie you mentioned that you wanted to finish this entire book. You almost have achieved that (we are within days) so I would say that is a great victory for you and I would acknowledge that to yourself to reinforce the good work you are doing for yourself.

Yesterday's lesson was just Golden in my book because visual aids are really great to reinforce what we are doing on a daily basis. I love to look back over a given month and see the progress I have made. I glow when that happens. I had not done this with weight loss (although WW does this with stars at meetings that you put in your book) but right away I got a cup, filled it with green, yellow and red markers and I made a dot on the 1st and 2nd right away. It is where I can see it from my computer and I also explained to my hubby what I was doing. He thought it was a great idea!

I do like that Ms. Spangle reminds the reader to keep your goals realistic. If you can't do something that you really want or you have a hard time getting started (emotional paralysis?) it might be because you have made your goals too hard for you to do right at this moment.

Two years ago I was tearing up the rugs with my workout routine. I never missed a day for nine months and then 'things happened'. Last year my Dad died and I seem to react to loss (any loss) by going into a depression. I have received grief counseling in the past (best money ever spent since most insurance companies don't recognize this as legitimate therapy) so I knew what to do. I allowed myself to grieve and I am still going through some emotional times even of recent days since my Dad's sister (and my favorite aunt) died 6 days ago after a very brief illness. She was my favorite aunt and I know Dad's surviving brother and sisters are really taking all of this hard. I know I am.

However, I restarted my workout routine. I used to be able to do 300 reps of each Pilates movement in 2014. Now, I am struggling to get in 100 reps. I have lost quite a bit of ground by taking off that time. I remember having a doctor say to me in 2014. Wow, you are really strong and flexible. I even demonstrated some of my more 'fancy' yoga moves for him. I was a pretzel back then. LOL. Now, I am stiff creaky old lady. Word from the wise: what you don't use, you lose. Keep it up.

My intention is to regain the strength that I have obviously lost but I have started out slow. It actually hurt the first day. The second day it was easier and I know it will become easier with each time I move those stiff unused muscles again. I am going to join Aqua Fit at LA Fitness (they participate in Silver Sneakers) this coming week. I love water even though I am no Michael Phelps (not even LOL) so to me this is sort of like play. I live between two centers so I can bounce back and forth. I will start with 3x a week but I do hope to do 5x a week within a month.

I also plan on joining TOPS this coming Tuesday. I spoke with the Area Captain and she told me that the one nearest me is the one she started and it is a large and very supportive group. I am going for the accountability. Their scales is going to determine how well I am doing and being honest with myself. I am psyched.

We can turn this around at any given day. We do not have to wait to do this a second time. We can start today. One of my favorite sayings from this book is "Kick the can't." Well, I am kicking it right to curb. Garbage pick up please!

Pam


Edited by: TWEETYX2 at: 9/3/2016 (11:11)
TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
228
220.75
213.5
206.25
199
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/3/16 7:19 A

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Day 95, 100 days Set your intentions

To me this lesson is exactly a SMART GOAL


~ Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish.


~ Plan your action steps and then add details that will make it easier to follow through with your plan.


My SMART GOAL or intentions


Specific and clear I want to reach my goal weight- 13 lbs to go.

Measurable Weigh daily but official weight is at TOPS done weekly

Achievable I will journal my food by following the exchange 1500 lifestyle plan

Realistic/Relevant recorded I will recorded my weights in my book but I also am going to begin the color dots for good days.

Timely By December 31st.

Some other intentions or steps to achieve my goal weight are begin a fitness plan. continue journaling and tracking my exchanges. Keep blogging. keep tracking steps.

Drink more water


for those who have done the book more than once does it help. is there changes.





Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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9/3/16 7:04 A

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Maribeth, wonderful intentions!

Day 95: Set your intentions

I set goals, but I try to keep them simple.
Too many goals = too many things to keep track of = me feeling overwhelmed = me giving up.

I have had to ease off on my goal of simple exercise every day as I am still healing. My body told me that I am doing too much. I have decided to change it to every other day for now. I may need to change that again. Normal household tasks may be enough for now. Rowing is still not possible so the goal of rowing every other day is also paused.

My current intention is to follow the No S diet and to be honest with myself. Yesterday I was not honest with myself.

Yesterday I had some nuts as part of my lunch, but I brought them over to the computer. This is something that I have not done for a long time. I felt guilty doing it, but I still sat at the computer. I started work on Thursday. It was a busy positive day but I know I am stressed. Students come in on Tuesday and there are lots of technology issues in the building. As the Technology Paraprofessional it is my job to get everything reported for the technicians and to repair what I can.

Today is an S day. I choose to be honest with myself. I will not sneak eat sweets. I will eat with others. We are having a Labor Day BBQ here today. There will be chicken, burgers, dogs, and some sides. My husband and I make sure there are healthier choices (and some not so healthy) as we are hosting. I will not use “all or nothing” thinking. I will not be upset if the scale goes up. It has stayed the same for 3 days.

If my intentions do not happen, (to follow the No S diet and to be honest with myself), I will look for holes in my system. Did I place any barriers in my way? Did I purchase snacks for me, thinking it was for others? Did I sneak food? Did I eat at the table? Did I savor my food? How do I feel?

My goal to be healthier is very important to me. I want to be Healthy Chele!


C

Live in the moment

I follow the MyWW Blue Plan


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AURA18's Photo AURA18 Posts: 11,043
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Edited by: AURA18 at: 2/6/2019 (06:39)
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ITZ_SUE's Photo ITZ_SUE Posts: 2,170
7/23/16 10:59 A

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Day 95 - Set Your Intentions

My intention is to love myself, and take care of myself. I always put myself last on the list, and by the time I get to the bottom, there is nothing left to give .. so I eat, trying to fill the void. Food is NOT helping me .. it just makes it all worse.

I intend to do this 100 days again, (and again if necessary) so I can get some of the tips ingrained in my head. I know I won't be perfect, and that's okay .. but I can do get this eating under control.

The will of God will not take you where the grace of God will not protect you.


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GREBJACK's Photo GREBJACK Posts: 8,510
7/8/16 5:53 P

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My next fitness goal is a couple of costume runs in October. Four things I need to get ready to go for that to turn out as planned:
(1) I need to have the costumes ready, Cruella DeVil for the Devil's Chase and probably ElastiGirl for Haunted Island.
(2) I have to talk Ellen into running Haunted Island with me (or I'll probably just do the Devil's Chase) and if she agrees to run, then I'll have to help her get a costume together and stay trained.
(3) I have to sell my house and manage my finances so that I feel comfortable with the costs, specifically, registration fees, renting a car to drive to Salem, and at some point in the next three months, I need to replace my running shoes - they're pretty shot.
(4) If I want to run a competitive time I need to be doing full 10Ks and interval training; if I just want to have fun and complete the races, I can just keep running lazy 5Ks 3 or 4 times a week and I'll be in plenty good shape for the races.

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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DSJB9999's Photo DSJB9999 Posts: 6,641
4/5/16 2:53 A

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My intention is to stay at my target weight with SW, so 3lbs above or below.
To continue to exercise to shape up my body and mind.
To keep my food diary and other tools linked to the 100 days journey
To try to improve my relationships with food longterm!
emoticon emoticon emoticon

Donna
Lancashire, UK

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I have been here before ... down 50+ pounds, 150+ days of being on track with food and exercise ... and now the scale is my bitter enemy. BUT ... my intentions are to see this all the way through to my goal weight. JUST 75 more pounds to go.

Good intentions ... are to be followed up with great effort.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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GOTTALUVPINK's Photo GOTTALUVPINK Posts: 613
4/4/16 4:17 P

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Day 95... Set your intentions

Oh, I have such great intentions! It's a shame they always fall by the wayside. LOL!!

I have been irregular with my exercise and my eating habits, so ..... "My intention is to... exercise every day during my lunch break at work (walking, using resistance bands, or my kettlebell)." ALSO, "My intention is to.... curb the evening snacking by NOT eating anything after 8pm."

I can do this!

P.S..... You ladies have been great inspiration during these 100DWL lessons!! Thanks so much!

Jodie


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LIVINTODAY's Photo LIVINTODAY Posts: 9,298
4/4/16 10:20 A

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My intentions are to continue this healthy journey for the rest of my life. I feel so much healthier than I did when I first joined Spark.......more energy, less weight to drag around so no more dragging around, more friends, more interests; like exercise, learning more about good healthy habits, enjoying the outdoors....it is all good!

I'm also intend to go through "Friends with the scale" with all of you! Let's keep going!

Wanda

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MAWMAW101's Photo MAWMAW101 Posts: 12,413
4/4/16 7:42 A

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Day #95 Set Your Intentions
Because I've joined a challenge, for the time being my intention is to live in the weight loss column and get exercise mileage for my team.
That will mean using the Spark trackers each day and staying on the low end of my calorie range. It will also mean that I will eat 3 meals a day and for now, no snacking.
I will also increase my activity minutes each day by 30 (done in 30 minute increments) which I find easier for me.


Phyllis ~~
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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,039
11/9/15 8:10 P

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Day 95 – Set your intentions

I can really relate to Maria's (Gocalgal) comments.

My intention is to continue to learn and tweak my diet and exercise plan for life, both until I lose the weight and afterwards. I want my entire plan - diet, exercise, etc. -to become such an ingrained lifestyle habit that is as normal to me as brushing my teeth or bathing daily.

I will continue planning and tracking my food, water and exercise; staying active every day, interacting on spark, consistently using the motivation tactics that work for me and just continuing to learn and apply as I go along.

emoticon emoticon emoticon emoticon

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GETFITABBY's Photo GETFITABBY Posts: 314
11/9/15 3:50 A

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Day 95 - Set your intentions

My intention is to not gain any weight during the holiday season, in fact I intend to lose 10 pounds before the end of the year.
Actions steps to accomplish my goal:
> Reduce caloric intake and reduce carbs in diet.
> Increase daily activity...shampoo carpets, clean blinds, drapes, sort thru closets, drawers etc. (That should keep me busy for the next 2 months).
> Exercise first thing in the morning before getting sidetracked by other things.
> Add some new strength training exercises to my routine.
> Track both food and exercise on Sparks.

Abby
Pacific Time Zone

My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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GOCALGAL's Photo GOCALGAL Posts: 5,161
11/6/15 9:14 A

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My intention is to no longer say if I reach goal weight but when I reach my goal weight.
I will continue to tweak all the info from the rewiring your brain series and this 100 days of weight loss to work out a program that really works for me.
I intend to continue following my streaks, posting daily and interacting on sparkpeople, encouraging and being encouraged because I know this will get me where I want to be.
emoticon emoticon emoticon emoticon

Edited by: GOCALGAL at: 11/6/2015 (09:17)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
11/5/15 3:52 P

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6th November 2015

Day 95 – Set your intentions

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity.
Here are today's suggested activities:

1. Set a specific intention around achieving one of your weight-loss goals. Say “My intention is to …..” and then write down what you want to accomplish.

2. Plan your action steps and then add details that will make it easier to follow through with your plan.

3. Create several more intentions, then record them in your notebook along with your action plans to make them happen.


Edited by: SWEETENUFGILL at: 10/4/2017 (05:06)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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s.asp


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DI_NAMIC's Photo DI_NAMIC Posts: 4,244
4/30/15 5:29 P

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My intention is to exercise earlier in the day. (I'm too tired to do much in the evening this term.)

Unless I'm booked into a school in the morning, I will exercise in the 9-10am spot.
I'll put out a selection of DVDs and my kit.
I'll set the alarm on my phone as a reminder.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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10/28/14 10:15 P

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Day 95, Set your intentions

Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish.

~ Plan your action steps and then add details that will make it easier to follow through with your plan.

~ Create several more intentions, then record them in your notebook along with your action plans to make them happen.

My intention to break 200 by the end of the year by walking 5 times a week, planning and following my food plan ... Weight Watchers counting food groups, and continuing to move, move, move.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 10,882
10/6/14 2:17 P

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A goal for me is get to bed earlier so I can get up earlier and get my last meal of the day in a reasonable time. I need to shut off tv and computer by 1230 and get to bed by 1. I've had time goal for a while but haven't been consistent with it.

Martha
Southern Maryland
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The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
10/6/14 6:20 A

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Day 95 - set your intentions

Creating intentions is one of my specialities I think! I love doing things like 100-day challenges etc.

However, what I'm not so good at is matching my intentions with the outcomes I want to achieve in terms of weight and fitness.

I relate to what MARGO says in the thread - about it being difficult to plan to lose a smaller amount, like 10lbs for instance. Like we don't really see it as a big deal, so think it doesn't require much effort (whereas, of course, it does!).

What I have learnt during this 100 days is that getting to a weight where I feel good, and maintaining it, is, and will be, an on-going process which requires my on-going attention to detail!

Fortunately, this book by Linda Spangle has given me the ideal tool to keep on track, keep reviewing and adjusting what I do to accommodate any new circumstances.

But for the sake of this exercise, I am going to think about a goal I keep talking about - going swimming. I haven't done it. Why not? Because I haven't actually committed to an action plan.

1) I will get a copy of the opening times for the pool (which is only 10mins walk away!) and the prices
2) I will identify a day this week when I can go swimming
3) I will check on Spark People for any articles on how to build up fitness by swimming
4) my intention is to use swimming as a cardio exercise
5) I will track my swimming activity on my Spark tracker
6) after the first swim, I will identify a day next week when I can go swimming

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
9/22/14 1:03 A

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Day 95 Set your Intentions


~ Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish. 

My intention is to follow my Weight Watchers flex plan and lose weight even though we go out to eat almost daily.

~ Plan your action steps and then add details that will make it easier to follow through with your plan. 

Follow Weight Watchers flex plan daily.
Plan meals in advanced to ensure I am getting in the right number of points, freggies and water.
Create restaurant meal plans with points, in advance.
Put those in color note on my smart phone to have them readily available.
~ Create several more intentions, then record them in your notebook along with your action plans to make them happen. 


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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
10/14/11 9:08 P

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Jsis ~ I agree with you completely!!!! There is no one way to make this work!!!! Each person has to find what works for them!!!! When someone tells me to do something a certain way, I will go out of my way to NOT do it that way!!!! {{I'm a lil' rebel, too!!!! LOL!!}}



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LIFEWALK's Photo LIFEWALK Posts: 2,791
10/14/11 1:14 P

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emoticon honestly, I'm laughing because I thought oh yeesh, I rambled on & on again about something that could of been said in 2 nano-2nds, and was hoping if no one replied, I was going to edit it...

Kitt, you are a SparkStar with your success, and I love that you share your experience and enthusiasm with people... I have a bit different approach... speaking of... well, what I mean is...

I see & so get what is said by both of you Kitt and Margo... Although it is 2 flip sides of the coin... it just illustrates that different approaches work for different people.

Like you Margo, I resist and rebel at any sign of restriction... It's not a matter of making excuses, it just is what it is. And I have also found that if I look forward at what I can do... and discover what works for me, well that is what I am working on... And what I was going to come back and say... that despite the fun social eating, which I so understand... I'm sure that you will find a way through... you will sort it out, all in good time...

emoticon emoticon emoticon which approach
the experts certainly don't agree, but in my readings there seems to be 2 approachs to changing problematic overeating... one falls along the lines of make a clean break/abstinence approach... and the other is to take baby steps and change what you can tolerate...

I used to feel terribly guilty that I couldnt' just put my mind to it and change, diet, lose all my weight, keep it off. I thought that approach would work for me, and tried it over & over & over and rebelled, over & over & over, regaining everything... then decided to try the other approach... and find what works for me... and it has been, although slow...

I saw a tip on a list to help people quit bingeing, and when I read it, I went ah ha, ok then... that's what I'll do, tailor it to me! Although I don't purge... I went to very few guidelines (a much wider road) and have found it profoundly helpful... No apologies... I just do what I do because I am doing it for me...

emoticon Here's my all time fav tip (& I have to say the next one too :)

20. If you find you need more structure in your life, like carefully planned meals and activities, take the time to arrange things this way. If you find yourself rebelling against too much structure, experiment with less on a gradual basis.

21. If you do binge/purge, don't tell yourself that you've really blown it and you might as well go all the way. Regard it as a learning experience, a predictable occurrence when change is beginning, and then get back on track.


ps, Margo, I like the school idea... when I was first starting Spark, Laura the teamleader in the FSC team did a boot camp where various tasks for nutrition, fitness, learning, exercise, motivation earned points and accumulated points earned rank... The idea of rules/boot camp made me instantly rebel, but I thought that would work as a concept for a University where accumulated points earn the 4 years to the degree and then post-doctoral degrees/specialties...

perhaps a case of semantics, but I could embrace and did use the school concept... it helped me break things down... why I like a task like this daily reading, even if the particular reading isn't my cup of tea...

k, that was way long, stopping now, Promise!!! LOL

Edited by: LIFEWALK at: 10/14/2011 (13:28)
KITT52's Photo KITT52 Posts: 97,548
10/14/11 9:47 A

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I'm sorry if this post afends anyone it's not my intent.....just sharing what works for me

I read this, not an exact quote but one that has helped me a huge amount....
if we say we can't, if we tell ourselves we can't , if we think we can't then guess what we can't...

for ME this meant stop giving myself reason and excuses to why i can't do something...and start telling myself I can do what ever I want to do ..no excuses, forget what has happened in the past, forget the negative tapes my brain that would play over and over, words that were burned in my brain ....even if I did not fully believe it I told myself I was strong , I was confident and I could do what ever I truly set my mind to do......it worked for me, it did not happen over night, I am not perfect .....but it has worked for me......

Yesterday at work a co-worker handed me a bag of M&M's and I said no thanks, with out a second thought it astounded me....later when we were alone I teased her saying " how dare you push M&M's in my face...You are a pusher".....I told her to please not temp me because most days I can't say no..she agreed....

my point is as long as I keep telling myself I can't stop myself ..I couldn't







Edited by: KITT52 at: 10/14/2011 (09:48)
2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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MARGOMCP's Photo MARGOMCP Posts: 8,670
10/14/11 8:41 A

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When I worked, I made the snack machine a troll, gave it a snot-nose, dirty, ugly personality and named it "Harold Huge". It worked for me, staying away from it, I even became a little bit afraid when I'd go into the lunch room and be the only one in there emoticon

However, I started bringing large grocery store veggie trays to work for everyone (I worked in the front office) and peanuts in the shell. . . of course, had too much of the ranch dressing with the veggies and had eaten a regular breakfast/lunch, etc. Whenever I brought in organized snacks/meals to work, I'd have eaten 95% of them before lunch and be starving by early afternoon and get into trouble.

I have a lot of trouble with the denial (you can only eat X amount or Y foods) and end up in will struggles with myself. It's better when I graze all day, just make sure I graze healthily. I haven't quite figured out how to not do the whole resistance the minute limits or even perceived limits are placed on me, even when they're placed there by me. I have to get myself going "toward" something rather than structure things beforehand; I can't even decide what to have for dinner 2-3 meals in advance or I'll resist. I buy "generic" meat that can be used many ways and decide what's for dinner late in the afternoon.

"Exercising" I'm the same way; I'll walk but only if there's a destination or something that includes walking as part of the overall picture. I was "forced" to lose weight on vacation because I had to walk/climb a zillion steps to take part in the activities I wanted to take part in. I still remember the first day researching and how hard it was to get to the library location where we were working and I left early (they were going on a 1-1/2 mile City walk and I knew I couldn't do that) and still remember my resentment and feeling of being "trapped" because I had to make my way back to the hotel, the same, long, arduous way I'd gotten there. But I always do what I feel I have to do.

If I were sick, I'd be afraid but would be resentful if I had to change my life, etc. and any changes wouldn't stick past the illness/fear. Eventually I'd get fatalistic and just go back to doing my own thing. I've had the most success here at SparkPeople getting interested in nutrition and working hard on that but that was 3+ years ago. I still use the things I learned; pay attention to calcium-magnesium ratios and potassium-sodium ratios and try to get 25-35 grams of fiber a day, etc. but my true love is working, writing and studying on this computer. I can't believe there isn't some way I can use that to my advantage.

I've used my pedometer to measure walking the aisles of my grocery store (1/2 mile if you walk car to store, all the aisles, then store to car :-) and, for awhile, bought/created a site where I was going to create a "school" with tasks that would get one out to research and/or compare and see where one could get the "best" something (olive oil, even though I don't use it; I was studying the Mediterranean diet) and search out/use various odd spices, etc. I'd have to write papers (like I enjoy doing).

I love reading and have written short stories and even a novel (through NaNoWriMo) where the protagonist either writes a story and then goes out and deliberately "lives" it or in some other way the story comes "alive" and merges with the person's actual life: mysharingspaceonline.com/story.pdf

I keep trying :-)


There is no pleasure worth forgoing just for an extra three years in the geriatric ward. ~John Mortimer


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KITT52's Photo KITT52 Posts: 97,548
10/13/11 7:26 P

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bringing my favorites to work helps me a lot plus saves a lot of money.....

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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LIFEWALK's Photo LIFEWALK Posts: 2,791
10/13/11 12:19 P

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emoticon my intention this week is taking good food with me for snacks and meals. I have something near daily. This is instead of restaurants & fast foods.

LIFEWALK's Photo LIFEWALK Posts: 2,791
10/13/11 12:10 P

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emoticon emoticon emoticon Directionally Correct...

Margo, I understand what you are saying. There have been periods where I made gr8 efforts and lost large amounts... I know how to do that. I was not keeping it off or getting the last 25+ lbs off and I would stop and go back to eating on what I called the See Food (Eat food) diet! LOL old joke, I know...

I ran across a phrase, "Directionally Correct" that resonated me... for the same reasons the road analogy resonates with me... We often go "touring" and drive out and explore nearby countryside, the coast, the mountains, the artisan wine & cheese makers... And sometimes it's ok to do that... only I was doing it along with eating out with friends, family celebrations, birthdays, holidays, feasts... then combine that with goody eating after visiting the grocery, gr8 evening meals with dh... and we haven't even started with any stress/emotional eating... my point is that all that eating added up so that I was going backwards, not directionally correct at all...

emoticon Maybe a better analogy would be a boat being swamped or flooded... we can take on a little water but too much sinks us?

Just realizing these things are notable. It helps us understand, ok this is what is happening, and then we have to ask, what needs to change if anything... I still participate in some of those events. Cutting them out completely was crazy making (felt like deprivation) and triggered rebellion in me...

But I also couldn't continue, I was in the ditch (or sinking my boat), and it was a bit sorrowful to realize I couldn't continue... I truly wish eating/drinking fun foods & beverages had no physical consequences because I would enjoy it as a recreational sport... just for the fun of it in social contexts...

then begins the what, when, where, why & how will I eat.. what am I willing to change, what am i NOT willing to change and go from there...

along the way, I realized I can't look at the endgame (the whole elephant)... I can cope with/deal with today.... I try to embrace it, and enjoy it... and still do some social eating... especially over the upcoming holidays... I will be moving to a maintenance goal instead of a weightloss goal because of the extra food events. I'm ok with it, cuz i'm the boss of me and I figure slower or maintenance is better than gaining... still directionally correct!

emoticon i do have to reassure my inner 2 yr old child that's enough... eating enough to maintain my weight is good, it is ok, i will not starve... and i do not need to eat too much... I generally look at that as a daily line but sometimes I do adjust lightly over several days... when there has been a particularly calorific eating event...

anyway, just an approach/philosophy that has been working for me, for what it's worth...

KITT52's Photo KITT52 Posts: 97,548
10/13/11 9:40 A

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I'm not sure what to say margo

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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MARGOMCP's Photo MARGOMCP Posts: 8,670
10/13/11 8:50 A

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I don't think I want to eat anything as big as an elephant emoticon

That's really the problem I have; I can figure out how to lose a lot of weight, can create a plan, write the paper, etc. but if I want to lose just 5-10 pounds, I don't think about it, don't make the plan, think it will be easy!

I have trouble with enjoying planning and planning for the long haul when I need to think about a smaller period and make that interesting. If I want something today, I tell myself I can make up for it tomorrow; I need to pay attention to my needs and wants of today.

My biggest problem is a friend who comes over willy-nilly and he and I will drink beer together. I may be having a perfect day but he'll show up after work and I start in on the beer and might have 4 more beers than my daily calorie range can handle. Actually, he's not the problem, my response is. Sometimes I do the same when my DH and I go out to eat; have three beers or wine instead of one like I plan.

There's a disconnect with my emotions/needs of the moment and my will/intentions, methinks, some sort of anxiety thinking/feeling rote getting the better of me.


There is no pleasure worth forgoing just for an extra three years in the geriatric ward. ~John Mortimer


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KITT52's Photo KITT52 Posts: 97,548
10/12/11 7:14 P

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I have my workout clothes laid out right next to the toilet so when I wake I use the bathroom and my clothes and shoes are right there, no excuse....I brush my teeth and march in place by that time, (I use an electric tooth brush and it runs for 2 minutes) I have gotten a few steps in and then do my workout, I also put on my pedometer and it motivates me to get my steps, it took me some time but I get over 18k steps a day, sometimes a bit less but it seems to help me keep going......I plan my meals and make as much a head of time, so i don't have to worry or make the excuse to stop for fast foods...it's always ready for me, I keep plenty of fresh fruits and veggies (freggies) so I have something ready when I need a food fix.....

I could go on and on but it took me several years to get this plan and program, I do chance it up from time to time....I try to eat a wide variety of foods to keep from getting board.

my menu plan is open for all to see

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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LIFEWALK's Photo LIFEWALK Posts: 2,791
10/12/11 1:09 P

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emoticon Q4u: How do you eat an elephant?

A: 1 bite at a time!

Let's talk about breaking it down! Please share your thoughts :)


emoticon Day 95, Set your intentions!

Do you set goals but never follow through with achieving them? It's always easy to say "I really want to lose 20 pounds" or "I've got to start exercising every day." But often these wonderful statements never turn into action. To become more effective with making these things happen, define your goals as "intentions" and clarify what you want to do.

Start with making your intentions measureable so you can tell if you've achieved them or not. For example, if you say "Today I'm going to take a 20-minute walk" by this evening you should be able to report whether you walked or not.


emoticon Intention starts the action
To set an intention, first create a specific atatement that tells what you want to do. Follow it with a plan that states exactly how you'll follow through with accomplishing this intention. For example, suppose you decide you want to stop eating ice cream every night before going to bed. Here's how you might lay out a plan for being successful with this goal.



emoticon My Action Plan for Bedtime
Throw out the ice cream that's currently in the freezer and don't buy any more for a while. Purchase a new fiction book. After dinner, pull out my favorite herbal tea and get a nice mug out of the cupboard. Set these things on the table along with my book. At 9:30 pm, put on my pj's and make the tea. Sit in my blue chair while I drink tea and read for the next 1/2 hour, then go to bed.




emoticon When intentions don't happen
If you keep saying you want to accomplish something but you never do, look for the holes in your system. Evaluate whether you've placed any barriers in your way or if you're making it difficult to take action. Maybe you plan to get up an hour earlier to exercise, but you keep going to bed at the same late hour as always.

Think carefully about your intention. How important is this goal right now? Are you sure it's something that you really want to do? Do you need more time, money, or other resources to make it happen? If your intention just doesn't seem to be happening, maybe you need to simplify your plan or alter it to make it more realistic.

For example, if your intention is to exercise regularly, doing a 30-minute run might seem like a wonderful goal. But if you haven't been exercising at all, you'll probably have more success if you set an intention to walk for 20 minutes or job a distance of 3 blocks.




emoticon Suggested activities for today
~ Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish.

~ Plan your action steps and then add details that will make it easier to follow through with your plan.

~ Create several more intentions, then record them in your notebook along with your action plans to make them happen.




emoticon link to author's daily comments

theweightlosscafe.com/blog/



emoticon link to our discussion day 94

www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=20058x21194R>x44524679




emoticon link to day 96 :)

www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=20058x21194R>x44571126


Edited by: LIFEWALK at: 10/14/2011 (13:48)
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