One day at a time

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1/22/10 8:10 P

Day 19: Jan 22nd.

I finished my W3D3 of my C25K program. I ate right and within my calories. Another successful day!! but in the middle of the day, I was so tired that I didn't think I would make it today. But I ate some carbs and I got my energy back.

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1/21/10 8:50 P

Day 18: Jan 21st

Today I finished doing Ripped to the Core by Jari Love, a 60 min ST workout. I didn't eat that healthy today. My kids wanted to go to Benihana and I ate some fried rice, but I managed to stay within my calories for today. I ate fruit for dinner and since I knew I was having a heavy lunch, I ate a very light breakfast.

"One day at a time" I must exercise, eat within my calories and drink at least 8 glasses of water. One more successful day!!!!!



Edited by: EATINGRIGHT2010 at: 1/21/2010 (20:50)

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1/20/10 9:54 P

That's the spirit!! You can do it!!

Day 17: Jan 20th.

I ate very healthy and I exercised. I did my C25K program. I'm getting better.

My affirmations from BFFM (Burn the Fat, Feed the Muscle), which stresses mental training in order to program your mind to achieve your fat loss.

I run at least 30 min 3 times a week for the rest of my life.
I do strength training 2-3 times a week for the rest of my life.

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1/20/10 9:34 A

can't workout like I want but have noy let my broke ankle stop me from doing leg lift and hand weight

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1/19/10 9:56 P

Thank you!!! I exercised today with a Jari Love DVD, Get ripped and chiseled!! It was hard, but I made it!!

Day 16: Jan 19th! Another successful day!! yay!!


Edited by: EATINGRIGHT2010 at: 1/19/2010 (22:17)

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1/19/10 7:28 P

Great choice yesterday with the salad. Keep focused!!

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1/19/10 2:18 P

Day 16: Jan 19th

Hi!! Yesterday, I went to birthday dinner and I'm very proud to say that I just ate a salad. It was a pasta buffet, with ravioli, tortellini, spaghetti, fettuccini with all kinds of sauces, but I stuck to my salad and I didn't try anything. I wanted to close the day successfully!!! Today I plan to do a Jari Love DVD(my profile picture is her). It will be hard, but I will do it. That's my exercise goal for today.

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1/18/10 8:23 P

Day 15: Jan 18th

Another successful day!! I ran my C25K program W3D1!! I ate within my calories and I drank my water. Today I was really tired all day, but I stuck it out. I just wanted today to be a successful day!!

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1/18/10 11:43 A

Week 2 Results

Weekly change: lost 0.8 lb

Food track
Mo. 1177
Tu. 1223
We. 1159
Th. 1355
Fr. 1051
Sa. 1329
Su. 1167

Exercise
Monday.
31 min run/walk, 100 Abs, 100 triceps, 100 squats, 100 shoulders, 20 Back, 44 pushups
Tuesday.
20 min walking uphill, 100 Abs, 100 tricpes, 100 shoulders, 13 back
Wednesday.
30 min run/walk, 100 Abs, 48 pushups
Thursday.
20 min walking uphill, 100 Abs, 100 Triceps, 100 Squats, 100 shoulders, 100 back
Friday.
30 min run/walk, 100 Abs, 100 Triceps, 54 pushups
Saturday.
20 min walking uphill, 100 Abs, 30 Back
Sunday.
36 min walking, 100 Abs, 30 Back, 22 pushups


Water Intake
Mo. Done
Tu. Done
We. Done
Th. Done
Fr. Done
Sa. Done
Su. Done

Week 2, was successful!!!!!

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1/17/10 9:13 A

Day 14: Jan 17th

Good morning!! I will go to the beach today!! I will squeeze in my scheduled walk then.

Well, I did!! I walked for 36 min. And 100 Abs and 30 Back in the morning.

I ate within my calories and I exercised. So, it's another successful day!!! And finishing another successful week. I will report tomorrow the results of week 2.



Edited by: EATINGRIGHT2010 at: 1/17/2010 (22:29)

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1/17/10 9:12 A

Day 13: Jan 16th

Another successful day yesterday!! I ate within my calories and I exercised!! But it's not reflecting on my scale because I'm retaining water (TOM). But I'm not discouraged since I know I've been doing the right thing.

I bought the book The Body Fat Solution by Tom Venuto, a little reading about fitness and body fat loss to gain more motivation.

I have to think positive: I will run 3 times a week for 30 min for the rest of my life after finishing my C25K program.

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1/15/10 8:32 P

Day 12: Jan 15th

Another successful day!!! I ate right and I exercised!!

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1/15/10 2:08 P

Yes, sparkfriend!! I'm doing better with this "one day at a time" mentality. I just want to finish the day successfully and I do what it takes. One day will become a week and later a month and a year!!!

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1/15/10 12:01 P

we r here witcha sparkFriend. One day at a time. that's all it takes!

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1/15/10 11:10 A

Week 2 Midweek results. From Monday to Thursday

Food track (1200-1400)
Mo. 1177
Tu. 1223
We. 1159
Th. 1355
Fr.
Sa.
Su.

Exercise
Mo.
31 min run/walk, 100 Abs, 100 triceps, 100 squats, 100 shoulders, 20 Back, 44 pushups
Tu.
20 min walking uphill, 100 Abs, 100 tricpes, 100 shoulders, 13 back
We.
30 min run/walk, 100 Abs, 48 pushups
Th.
20 min walking uphill, 100 Abs, 100 Triceps, 100 Squats, 100 shoulders, 100 back
Fr.
Sa.
Su.

Water Intake, at least 8 glasses
Mo. Done
Tu. Done
We. Done
Th. Done
Fr.
Sa.
Su.

So far, I've been good!! Yay!!!

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1/15/10 10:53 A

Week 2, Day 12: Jan 15th

Good morning!! Today I'm going out to dinner, so I will eat very very light for breakfast and lunch. Well I already ate a very light breakfast and I will have a very light lunch, so I can eat a little bit more on dinner. Managing your diet day by day is easier than thinking about what I ate yesterday or what I'm going to eat tomorrow.

I am reading Burn the fat, feed the muscle by Tom Venuto again. It's the best book there is about losing fat (not weight, but FAT).

I'm very tired right now. My body is still adjusting to the exercise. It's been 12 days since I started and well, I wish the days go by faster, so I can be at my goal weight already. I have to be more patient. That's the hardest!!

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1/14/10 10:14 P

Week 2, Day 11: Jan 14th.

I did my exercise and ate within my calories. I got cravings today, but I managed to stay within my calorie range.

Another successful day!! Yay!!!!

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1/13/10 9:27 P

Week 2, Day 10: Jan 13th

I realized my starting weight for the ticker was what I initially weighed in 2008, 114.2 lbs. So I changed it to 112.2 lbs which is what I started with in 2010. So, now the ticker will indicate how much I lost this time around. It's halfway to the 5 lbs lost mark. I will celebrate or do something special every time I reach a ticker mark.

I'm closing the day successfully!! I ate within my range and I exercised!!


Edited by: EATINGRIGHT2010 at: 1/13/2010 (21:30)

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1/13/10 12:16 P

Week 2, Day 10: Jan 13th

I finished W2D2 of my C25K program. Yay! I have one more lb to get to the 5 lbs LOST mark on my ticker. I'm having a hard time being patient. That's one of my weaknesses.

I didn't sleep well last night, so I am kind of tired. Since I started exercising last week, I'm having a hard time sleeping. I think my body is adjusting to a higher metabolism or something.

Edited by: EATINGRIGHT2010 at: 1/13/2010 (15:18)

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1/13/10 9:48 A

Week 2, Day 10: Jan 13th

Good morning!! Today is my 2nd spark-iversary! I was very active when I joined and saw results, then I left, and again tried some other thing on my own and I fluctuated on my upper weight range. But I came back this year to finally shed those last pouds!!!!!. I think sparkpeople works. It makes you accountable. I will log on every day. Also, I want to run my first 10 K in October.

Yesterday was another successful day!!! Just focus on "one day at a time"!!



Edited by: EATINGRIGHT2010 at: 1/13/2010 (15:18)

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1/12/10 1:20 P

Week 2. Day 9: Jan 12th

Positive statements and empowering questions (from BFFM)

How can I lose fat and enjoy the process?
What can I do today that will help me get closer to my weight loss goal?
What can I eat right now at this meal that will help me lose body fat?
How great am I going to feel after I finish my workout today?
My metabolism is getting faster every day.
I am getting leaner every day.
I like the way I look.
I am 100% responsible for my results.
Whatever it takes, I’ll do it.
I like eating healthy foods.
I love working out.
Training early in the morning is exhilarating.
I have time for anything I am committed to.
I like myself.
I can do it.
I’ll do it.

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1/12/10 1:03 P

Week 2. Day 9: Jan 12th

I have to think positive. I CAN EXERCISE everyday. Some kind of activity like walking as a minimum every day, until it becomes a habit. You brush your teeth everyday without thinking about it. EXERCISING can be like that. Just do it every day. Some days more intense than others, depending on your energy. Some days you have more time to exercise, then you do more, sometimes you just have 20 min, then you do 20 minutes. Everybody has 20 min to spare in 24 hours.

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1/12/10 11:15 A

Week 2. Day 9: Jan 12th

I am using a program in my itouch called True Weight. I weigh myself everyday, and it tells me my TRUE WEIGHT minus the daily fluctuations using a weighted average of 28 days.

It tells me that up to now:
weekly loss: 1.1 lbs
monthly loss: 2.5 lbs

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1/12/10 10:19 A

Week 2. Day 9: Jan 12th

Good morning!! I started day 9 and I'm still motivated even if the scale doesn't move so much. I don't care. It will eventually go down. Like sparkfriend said: Be more stubborn than your scale!!

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1/11/10 8:36 P

Week 2. Day 8: Jan 11th

Hi! I started the C25K program and today was my first day. It was great. I can do this!!

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1/11/10 2:32 P

Day 8: Jan 11th, week 2

I will post a summary of week 1.

Monthly change: lost 2.5 lbs
Weekly change: lost 1 lb

Food track (I started on thursday)
Th. 1137
Fr. 1102
Sa. 1495
Su. 1106

Exercise
Mo. 10 min cycling, 20 walking, 25 pushups
Tu. 20 min walking
We. 20 min walking, 33 pushups
Th. 20 min walking, 100 squats, 100 triceps, 100 abs
Fr. 20 min walking, 100 squats, 100 triceps, 100 abs, 42 pushups
Sa. 60 min swimming w/ kids, 100 squats, 100 triceps, 100 abs
Su. 20 min walking, 100 squats, 100 triceps, 100 abs

Water Intake (I started tracing since Friday)
Fr. Done
Sa. Done
Su. Done

Week 1, was successful!!!!!


Edited by: EATINGRIGHT2010 at: 1/11/2010 (14:33)

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1/10/10 9:57 P

Day 7: Jan 10th

I ate within my range. Yay!! That is the hardest.

I kept active all day, walking, doing my 100 exercises (squats, triceps and abs). I will include during the weekdays only 100 back and 100 shoulders, plus my pushup program that I do Monday, Wed and Fridays. I start the C25K program tomorrow. I'd better not think about that. Just focus on today.

I completed the day successfully!!!

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1/10/10 9:04 A

Day 7: Jan 10th

Good morning!!

Congratulations Reba! I read in your sparkpage that you've maintained your healthy habits for 3 years!! WOW! I hope I can get there "one day at a time". I am slowly trying to change my old habits and working on replacing them with new good healthy habits. Instead of thinking and planning ahead so much, planning for the day and just focusing on one day helps me.

Plus tracking each day, having little reminders on my itouch applications helps a lot too. Reminders of drinking water throughout the day, tracking my calories for the day, getting some exercise during the day. It doesn't have to be a full workout, just focusing on one exercise per muscle group any time I take a break. That's how I'm able to do 100 abs, 100 squats, 100 triceps and my pushups. Taking little breaks during the day to do them.

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1/10/10 2:26 A

Morning all,

OK, well this one day at a time thing has cropped up again - someone at work said "I wish I had your commitment" to me ... and we had a conversation along the lines of "it's really only a commitment for one day - then at the end of that day a new commitment is made for a new day and then if something goes wrong it's only one day that's written off - new day, new plan"

So now others are thinking a bit differently about it.

I'm laying in bed looking out of the window at the massive icicles hanging off my neighbours roof - they're beautiful.

Anyway, have a good day everyone.

Reba x

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1/9/10 11:00 P

Day 6: Jan 9th

Today I went with the kids to my mother-in-law's beach house. We played in the swimming pool and got some exercise.

Diet: Not so good day today. I went 200 calories over my range. That's not so bad, but I didn't eat very healthy and that's bad. At night, I went to the movies with my husband to watch Sherlock Holmes and I ate a hot dog with some chips. That is not really a good choice, but that was my dinner.

Exercise: It was a good day. I kept active during the day. And did my usual 100 exercises.

Too tired now. See you tomorrow!

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1/8/10 9:50 P

Day 5: Jan 8th

For dinner I had some sushi and sashimi. I really like Japanese food!!! I ate within my calorie range today. Yay!! I didn't have anything when I went to the movies. I will walk for 20 min now. My legs are sore from doing squats.

Day 5 successful!!!!!!!!!!!

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1/8/10 4:50 P

Day 5: Jan 8th

I found my polar heart rate monitor and the battery was drained. I bought some new batteries and I'm wearing the receiver now. I will start using it again for my cardio.

I decided to do the C25K running program and I will be reporting with my c25k sparkteam on Monday. I downloaded the application for my itouch, so I'm ready to start.

I did
100 abs
100 french presse
100 squats
42 pushups

I will do some walking when I get home tonight.

I had salmon, eggplant and rice for lunch. Very healthy, no oil, just broiled and steamed. I'm monitoring my water intake with another itouch application. They are very handy for tracking.

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1/8/10 11:07 A

Day 5: Jan 8th

I just finished doing my pushup program. Sets of 8, 10, 7, 7, 10 for a total of 42 pushups. It was really hard. Saturday and Sunday are rest days. This is Day 3 of Week 1 of my pushup program.

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1/8/10 10:50 A

Day 5: Jan 8th

Today, I had breakfast. Whole wheat bread sandwich with mozzarella cheese and turkey ham. A glass of milk with coffee and sugar.

I'm a little tired because of the lack of sleep. I couldn't go to sleep, I think my body is adjusting to the exercise. I have to go to sleep early. That is another requirement to stay healthy, I think.

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1/7/10 8:56 P

Day 4: Jan 7th

I finished my cardio. 23 min of walking uphill in the treadmill. It was hard! I'm sweating!

Dinner was a smoothie of bananas, strawberries and peach. I ate within my calorie limit.

So, Day 4 was successful!!!!!!!

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1/7/10 4:39 P

Day 4: Jan 7th

I'm slowly increasing exercise. I don't want to do too much. I will commit to doing:

100 pushups (3 times a week). Rest Day.
100 Abs. Done for today.
100 squats or lunges. Done for today.
100 French presses (triceps). Done for today.
20 min walking uphill (23 min DONE today)

I can also replace all of the above if I do a Jari Love ripped DVD. This will come later, I don't think I am ready to do this yet. Just thinking about it makes me want to quit. I am just going to focus on things that I can manage and keep evolving from there.

For pushups, I am following a pushup program, so I will just follow what it says. Yesterday I did 33 in 5 sets. At the end of 6 weeks, I will be able to do 100 pushups.

I started tracking my food today on my itouch. There is a program called Lose It! that is free. It's very easy to track food with that program.


Edited by: EATINGRIGHT2010 at: 1/7/2010 (20:57)

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1/7/10 2:45 P

Day 4: Jan 7th

I had lunch with my husband. Today is our 15 year anniversary. I got married at 23. I was about to have dessert, but I'm glad I didn't.

I will succeed this time. Slow and steady wins the race. I will not give up if I plateau. I will keep doing what I know it's right. Eating healthy usually and indulging just once in a while.

Logging in sparks really helps me!

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1/7/10 11:47 A

Day 4: Jan 7th

I am so hungry now. Yesterday, after I finished drinking my smoothie, I was ok, but later on, I got such a craving for some sweets!! But I resisted, yay!!!

Today, I didn't have breakfast. I left home without having any and I was going to grab something to in my office, but all I had was crackers. I had two crackers and now I'm just waiting for lunch.

I am just thinking one day at a time. Maybe I will do my Jari Love workout at home. I don't need to do it everyday. My rule is that I have to do at least 20 min of walking on an incline. I will do more if time and mood permits, but I don't feel overwhelmed or feel guilty if I didn't follow a set routine.

This is a lifestyle change where the rules are: 20 min of walking a day, plus watching what I eat and make the best of each situation, trying to save calories whenever I can. And each day is a new day and I have to focus on just one day. Also, I will log on sparkpeople to journal my experiences and get motivation.

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1/6/10 8:22 P

Day 3: Jan 6th

I did 20 min walking on an incline. I had a fruit smoothie for dinner and I finish my day 2 at my pushup program for a total of 33 pushups. Today was good.

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1/6/10 2:33 P

Day 3: Jan 6th

I was really hungry for breakfast, but after I had 5 almonds and 3 crackers and coffee, I was not hungry anymore. I should be more prepared for breakfast. I will buy some yogurt and wheat bread.

For lunch, I went to a sushi place near my office. I had some unagui sushi, other sushis and sashimi. So far, I guess I'm doing ok.

Tonight I would like to have a fruit smoothie and do some walking. 20 min at least. I will get my ipod ready, so it passes by faster than yesterday. I will do some pushups also.

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1/6/10 8:25 A

Day 3: Jan 6th

New day!! I didn't have time to have breakfast and now I'm really really hungry. I should go and eat something.

Edited by: EATINGRIGHT2010 at: 1/6/2010 (10:19)

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1/5/10 9:57 P

Day 2: Tuesday, Jan 5th.

I read a book that recommended that you shouldn't deprive yourself of the foods that you love when you go to a restaurant. What you can do is to order what you like and tell the waiter to bring you 1/2 the portion to eat at the table and 1/2 the portion to go. Then you can eat it as a leftover another day. So, I want to make that a habit. I know some dishes are not good when eaten as a leftover, but that's one strategy you can apply in order to eat less of the things that you like. I have to remember to do it.

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1/5/10 8:09 P

Tuesday, Jan 5th

I had a healthy dinner of steamed fish, rice and lentils with 5 olives. I feel great eating healthy. Now walk 20 minutes on the treadmill. I did!! I think I made it today.



Edited by: EATINGRIGHT2010 at: 1/5/2010 (20:36)

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1/5/10 3:13 P

Tuesday, Jan 5th

I didn't have breakfast today. I woke up late.

For lunch, I had sushi, seaweed salad, ceviche (a fish dish) and I didn't have dessert. I had green tea. So far, I ate a very healthy meal. I will keep on drinking more water.

As for exercise, I did one set of 30 reps of triceps for now. My pushups program says that I have to do pushups every other day, so today is a rest day. I have to squeeze some 20 min of cardio (walking or cycling).

One day at a time. One day at a time....

Edited by: EATINGRIGHT2010 at: 1/5/2010 (20:12)

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1/5/10 1:27 P

Hi Reba!
I think it helps me NOT to be overwhelmed. I think that trying to eat right just one day at a time and trying to get some exercise at least some pushups or abs, makes me more motivated instead of being pressured.

I always try to do too much. I know I will fail some days, but thinking about today and trying to do my best within today's situation is all that I can do. I think coming here and write down if my day was successful or not helps me. Whatever helps you make a a habit. If making a list helps you, then make a list. I saw your profile, you did great!!! Congratulations!!!

Edited by: EATINGRIGHT2010 at: 1/5/2010 (13:29)

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1/5/10 8:59 A

One day at a time really resonated with me when I read the title.

28 December something happened and it changed everything - I remembered that I have to write a list.

I write a list of 10 exercises, press ups, crunches, mountain climbers, squats, dumbbell rows, etc etc... and then I pick a number (normally 50) and I just do that number of each, starting at the top and ticking them off as I complete the 50 and after about 30 mins I've done a 500 rep total body workout.

What was it that happened on 28 December? I think I just realised that I writing a list worked last time and I should try it again and also that my list wasn't a legally binding document for every day of the rest of my life - it was just one day.

I did it.

... but because I relaxed about it I enjoyed it and

... because I enjoyed it I've done a new list every night before I go to bed.

Funny how using 'just one day' was the difference that helped me enjoy it.

Sometimes such simple things make such a difference.

Reba

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1/5/10 12:14 A

Monday, Jan 4th

I had sushi for lunch and I couldn't help having dessert. For dinner, I had friends over and we ordered chinese. I tried to refrain myself, but today was not very successful. However, I exercised today. I did 20 min walking and 20 cycling and some back weight lifting. I have to eat right... I know it's hard, but I will try to do it. I don't feel well when I don't eat healthy foods. I will try to improve tomorrow.

Edited by: EATINGRIGHT2010 at: 1/5/2010 (20:12)

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1/4/10 12:08 P

Thank you for the link!

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1/4/10 11:43 A

www.youtube.com/watch?v=m40GANciBUQ

Happy New Year 2010 This is a gift of SELF LOVE. Use it daily.

The EFT Tapping that Robert Smith teaches is helpful for getting control of your weight loss and goals. Do check out this clip on YouTube.

Denise Austin is 5'4" and 112# and 53 yo next month and the mother of 2 teenage daughters.

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1/4/10 11:24 A

January 4, 2010

I start again with blogging what I eat and trying to eat right each day. I started on the wrong foot eating a 185 calories chocolate. I have to eat right and exercise. I know. I downloaded a program on my itouch called TRUE WEIGHT and you plug in your daily weight and it compensates the daily fluctuations and tells you your TRUE WEIGHT. I think it averages out your last weigh ins and smoothes the curve to give you the weight. I'm at 112.4 lbs now.

*********************

I did my pushup program (an itouch application). Set of 6, then rest 1 min, set of 6, then rest, set of 4, rest, set of 4, rest and set of 5. A total of 25 pushups. By the end of this program I should be able to do 100 pushups. I drank water.