KAYALDA   37,541
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I shall succeed!!!

Hi, come on in! Welcome to my page. Those of you who have visited with me before will have noticed that I have done some renovations - I have replaced negativity with positivity, so to speak. Instead of the expanding list of updates each time that I had to restart after I fell off the wagon, I now have a list of my favorite quotes that I use as a tool for staying focused, determined and committed to succeed, I hope that if you do read them you too will gather motivational strength from them. ...
Hi, come on in! Welcome to my page. Those of you who have visited with me before will have noticed that I have done some renovations - I have replaced negativity with positivity, so to speak. Instead of the expanding list of updates each time that I had to restart after I fell off the wagon, I now have a list of my favorite quotes that I use as a tool for staying focused, determined and committed to succeed, I hope that if you do read them you too will gather motivational strength from them.
Thank you for visiting my page.
Spark hugs and kisses.
Jenete

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"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny."

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“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” Jimmy Dean

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We can't change the cards we're dealt, only how we play the hand." - Randy Pausch

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"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." Mark Victor Hansen

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"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." Michael Jordon

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If you always do what you’ve done, you will always get what you’ve always got. -Ed Foreman

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PROGRESS TRACKER

BMI:
Start: ............... 41.60 ....... 01/01/10
Current: .......... 00.00 ....... 01/01/10
Loss ................... 0.0

Body Fat %:
Start: .............. 46% ....... 01/01/10
Current: ......... 46% ....... 01/01/10
Loss ................. 0%

Waist-to-Hip Ratio:
Start: .............. 7.9 ....... 01/01/10
Current: ......... 7.9 ........ 01/01/10
Loss ............... 0.0

Total Inches Loss ......... 0.0 ....... 01/01/10
Current inches lost: ...... 0.0 ....... 01/01/10
Total inches Loss .......... 00

Weight:
Start: .............. 259.0 ................... 01/01/10
Current: ......... 259.0 ................... 01/01/10
Total weight Loss ........... 0.0


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GOALTRACKER:

Mini Goals:
sw= 259 lbs ... 01/01/10
#1 = 249 lbs
#2 = 239 lbs
#3 = 229 lbs
#4 = 219 lbs
#5 = 209 lbs
#6 = 199 lbs
#7 = 189 lbs
#8 = 179 lbs
#9 = 169 lbs
#10 = 159 lbs .. FINAL Goal!

GOALS FOR THE YEAR ..... 2010

Fitness Minutes
Goal ....................................... 25,000 min
To Date ..................................
To get to goal .........................

Steps
Goal ....................................... 3,650,000
To Date ..................................
To get to goal .........................

Miles
Goal ...................................... 1040
To Date .................................
To get to goal .........................


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MONTHLY GOALS:
~ Move down at least 1 point on the BMI chart
~ Lose at least 1% body fat
~ Move down 1 dress size
~ Lose 8 - 10 pounds


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WEEKLY GOALS
* NUTRITION:
1. Stay in my recommended calories and nutrients ranges at least 6 out of 7 days.

* FITNESS:
1. Cardio -
45 - 60 mins x 5 /week

2. Strength Training -
30 - 45 mins x 5 /week

* Motivation:
1. Accountability: Keep a daily log of eating and exercise activities.
2.Monitor and evaluate progress on a weekly basis
3. Blog / Journal at least once per week
4. Work on changing at least one bad habit per week


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DAILY GOALS:
1. Take at least 10.000 steps
2. Have a caloric deficit of 1000 cals - through diet and exercise.
3. Eat recommended number of servings from each food group
4. Get between 3500mg and 4700mg of potassium
5. Get between 350mg and 450mg of magnesium
6. Get between 120mg and 150mg of calcium
7. Stay below 2300mg of sodium
8. Drink at least 8 cups of water daily
9. Get between 6.5 and 8.0 hours of sleep
10. Practise portion control

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REWARDS:

*** Create a "Pamper Me" Savings Jar ****
For each week I stick to my weight loss plan, I will deposit five dollars and an additional five dollars for for every pound I've lost.

*** For meeting mini goals ***
#1 = 10 lbs ... Pedicure/ Manicure
#2 = 20 lbs ... Celebratory nite out with hubby
#3 = 30 lbs ... New pair of shoes
#4 = 40 lbs ... New pants and shirt
#5 = 50 lbs ... Weekend getaway
#6 = 60 lbs ... A day retreat to one of my fun spots
#7 = 70 lbs ... New Hairdo
#8 = 80 lbs ... bracelet
#9 = 90 lbs ... A new wardrobe in my new, smaller size!
#10 = 100 lbs(final Goal) ... Trip to Jamaica!

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Read More About KAYALDA (Updated January 12)




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Member Since: 10/15/2006

My Goals:
Long Term: Developing permanent lifestyle changes that will lead to:
1. my moving from the morbidly obese weight category to the normal weight category.
2. my getting off my blood pressure meds.

Intermediate:
Achieve and maintain :
A) BMI ................... 25
B) Body Fat% .......24%
C) Waist/Hip Ratio . 7
D) Fit in a dress sized .. 12/14
E) Weight .......150 lbs

Short Term:
A) Develop healthy eating habits.
B) Make exercise a part of my daily routine.
C) Lose 8 - 10 lbs/ month


My Program:
NUTRITION:
1. Consume between 1200 and 1550
2. Cycle caloric intake
3. Break Carbohydrate, Protein and Fat intake in the ratio - 4o%, 35% and 25%(respectively) of daily calorie intake .

FITNESS:
Cardio:
6 days/week divided as listed below -
1. HIIT(20 - 30 min) x 3/wk
2. LISS (45 - 60 min) x 3/wk
Strength Training:
1. Mondays and Thursdays - upper body(40 - 60 min)
2. Tuesdays and Fridays - lower body(40 - 60 min)
3. Wednesdays and Saturdays) - core(30 - 45 min)
4. Sundays - OFF

Other Information:
The road may seem long and never ending, but keep your eyes on the reward - a healthier you! To complete a journey we need to take the first step and thereafter, go step by step. Weight loss is a journey and inch by inch ... pound by pound I'll conquer it. I'll never give up!!!

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Member Comments:
SATURN2002
4/5/2014 10:51:33 AM

Hello have not spoke with you in a while hope all is great. Just dropping by to say hello.
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GODZDESIGN95
9/6/2013 6:33:39 PM

emoticon MOD!



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AEGISHOT
9/6/2013 3:19:33 PM

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JIBBIE49
9/6/2013 8:56:15 AM

emoticon emoticon THE MOTIVATOR OF THE DAY. What an honor. You have accomplished SO much. emoticon



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BISCUIT012
5/24/2013 4:43:14 PM

Hey Kayalda, Join our Caribbean team at http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=60276




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