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Even Rainy Days can be good

Wednesday, January 07, 2009

close grip bench press 1x12 65lb
close grip bench press 3x12 55lb
EZbar curls 3x12 35lb
lying tricep extensions EZ Bar 3x12 30lb
skull crushers 1x12 35lb
overhead press 1x12 40lb
overhead press 1x10 45lb
overhead press 2x10 50lb
lateral raise 4x12 20lb
Zottman DB curls 1x12 30lb
Zottman DB curls 3 x12 30lb
tricep pulldowns/rope 4x 12 40lb
Tricep dips 4 x12 10lb
Crunches with Ball 2 x50 20lb
kneeling rope ab curls 2x 75 40lb
leg ups 4 x25lb

60 minute spin class

It's never too late--in fiction or in life--to revise

- Nancy Thayer, author

Parting with unforgiving ways

Consider the things in your life that you feel are irreversible or too embarrassing to touch upon. The path of least resistance is often the wrong choice, especially when admitting to someone else that you were wrong. Is there anyone in your life that you need to apologize to? Clearing up disagreements--no matter how far removed--frees both parties to move forward in a more healthy way. Not to mention it improves relationships of all kinds. Pride isn't something that is easy to part with, but being unforgiving can eat away at a friendship or marriage. Good relationships have boundless benefits, so work to make them the best they can be!

  Member Comments About This Blog Post:

TAFODIL24 1/8/2009 12:06AM

    What a great post ~ life is too short and this is great advice! Thank you for sharing!

Hugs and Love~Taffi emoticon

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Tuesday, January 06, 2009


Boooring! Deprivation diets, fad diets and taboo-food diets send the wrong message. Your body is not an enemy that needs to be beaten and starved into submission. Building healthy habits can – and should – be fun! This is a positive thing you’re doing, making yourself healthy and happy at the same time.

Food was created for a reason. Each food has specific benefits and potential drawbacks. Even chocolate, in certain forms, is said to protect against high blood pressure and heart disease. On the other hand, if you eat nothing but grapefruits, you'll be loading up on certain vitamins, but missing out on a lot of other very important nutrients. The key is balance. Too much of anything can hurt. But not enough of everything can hurt even more.

How far do you think your car would go on watered down gas or without any oil? About 20 miles, probably. You’re no different. Deprive your body of what it needs and it’ll break down. The secret is to be conscious of the grades of "oil" and "gas" that you use. Some are more powerful than others, and help you run longer on less fuel.

"Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change."

But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul.

Trust me on this. I’ve lost well over 350 pounds in my life—I know how to do that. But I also put 200 of those back on again, getting bigger each time. The 150 pounds I lost a few years ago is staying off, because I’ve changed my perspective.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change. This doesn't mean the surface level things don't matter. Clearly, controlling how much and what you eat is vital, and caring how you look is a great motivator. The real issue here is where you fit into the picture. The key to both permanent weight loss and feeling satisfied and happy with yourself and your life is to take personal responsibility for what you can control, and let go of everything else.

Many factors that are out of your control—your genes, age, medical status and previous weight history— will affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too narrowly on the numbers on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable—and more likely than ever to have problems with emotional eating.

And when you rely too much on external (diet) tools, techniques, and rules to determine your behavior, you are turning over your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to match your personal reality.

These are all lessons learned along my way. Lifestyle change vs dieting, focusing on healthy instead of appearance, mental changes that are necessary for success.

Today's workout was cardio: 60 minutes of spinning class...a great class that burned 476 calories. It seems that I can harder for longer each class I take. I do want to squeeze in some more runs, and would like to train for a 5K in the spring. Although, the glitch may be the weather here is starting to turn bad, with a day of rain/sleet/hail today, and forecast for more bad weather tomorrow. I don't mind the cold, but ice is a problem. Snow, on the other hand would be fun, as I always like to take a lnge sustained walk when it snows...we'll have to see what the weather will bring. Of course there's always the treadmill....

  Member Comments About This Blog Post:

ANGEL_OF_HOPES 1/8/2009 8:58AM

    aS USUAL Awesome 2 read ur blogs....thnx for sharing my dear friend.

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JULFITZ 1/7/2009 11:57AM

    Hi! I just came across your page from the main sparkpeople page. I'm glad I clicked on it. I'm not new to sparkpeople but am back on the wagon and this time planning to draw more insight from the community aspect of the site. Thanks so much for sharing your thoughts and inspiration. Just what I needed as I recommit myself this journey to a lifetime of healthy living. I don't want a number on the scale. I want a fit body that will enable me to enjoy all that life has to offer. Hearing your story gives me encouragement to know that I can do it. I will do it!

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GOOGLEMENOW 1/6/2009 10:34PM

  It's been way to long since I've visited your blogs or even spark for that matter. A foot surgery gone bad, then degenerative disc disease in my neck and lower back have kept me in a bed for a year and a half. So, I have gained some of my weight back. Hubby works full time then comes home and has to cook too, so lots of picking up food and him fixing starchy sodium filled meals have taken their toll. Going to a pain mgt. clinic for my back,getting ready to start PT to try and get around. Cortisone shots to the lower back did nothing, so looking for other ways to tolerate the pain.

Having to rethink losing the weight with super limited mobility has really derailed me big time. This blog was great, really good stuff that I needed to hear. You as always are still looking healthy and great. I can tell you don't take it for granted, and you shouldn't, never know what lies ahead of you. Never thought at my age I'd be basically bedridden for this long, kinda hard to swallow emotionally and definitly physically.

Going to come to your blogs again for inspiration, thanks for taking the time to still keep giving of yourself to helping others. Means alot to know that their are places and people out there that can say just the right thing when you need it. Thanks again for the great words.

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_RAMONA 1/6/2009 9:54PM

    Diane, I can't tell you how much I liked this! I've been chewing on these very thoughts for a few months now, and I think of several people I'd like to drag over here to read this! Don't be surprised if you get some inordinate traffic through here! LOL! Thanks again for sharing your journey so generously and honestly!

"If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you." AMEN!

{{{{{{{{{ HUGS }}}}}}}}}

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Good Day

Monday, January 05, 2009

Weighed-in today lost 1.2 pounds! I've picked up my cardio and I'm working more seriously on my calorie intake(especially at night). It's working! We made a plan in spinning class(a group of us regulars)to lose a pound this week. We each have different weigh in days, but we're going to report to one-another after we weigh-in. Many of them were discussing their return to weight-watchers and talking about losing 10 lbs, etc. I suggested we all agree to concentrate on losing 1 pound, it sounds so much easier than 10, and thus our plan was made. Saying out loud that you intend to lose weight somehow affirms your commitment, and so I hope this helps them. Of course I've mentioned Spark People to them, but none seems to have joined so far, but I'll help as much as they want me to.

I had a really great workout today, I've started a new lift, and mixed up my exercises. I'm still doing super/tri-sets because i like the challenge.

bench press 1x12, 10,8,6 65 lb,65 lb, 75 lb, 75 lb
w/assist pull-ups 1x12,10,8,6 125lb
incline DB flyes 1x12,10,8,6 30lb
w/lying DB pull-over 4x12 25lb
w/seat lat row 4x10 75lb
cable cross-over 4x12 45lb
w/one arm bent over DB row 4x12 17.5lb

60 minutes spin class

If the world seems cold to you, kindle fire to warm it.

- Lucy Larcom, hymnist

Lighting fires in the cold

It is very easy to complain about the state of the world and point fingers, especially when you're having a bad day. What is not so easy--and yet desperately needed at times--is for people to step up and make a difference. Don't be intimidated by others, wallow in your own negative feelings, or sit back and assume someone will do it when you are capable yourself! Relating to others around you isn't always easy, but lending a helping hand, extending a hand in friendship, or expressing a word of encouragement can make a big difference to someone. The fate of many has been changed by the actions of just one person who has grown tired of "how it's always been done" and instead turns and does something more positive. The world does not demand of you to give your entire life, but we can all be instruments of positive change. What can you do to make this world better?

Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. If you want to be able to motivate yourself, you need to begin seeing yourself as active, effective, powerful, and normal.

  Member Comments About This Blog Post:

DEBBIEDAY 1/6/2009 3:58PM

    Congrats on losing that pound plus!!!! Surprising how a simple 'tweak' or change in our routines can get things moving again!!!!!! Have a blessed day and thanks for sharing the recipes too!!!!

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Yeah Eagles

Sunday, January 04, 2009

Well, it was close, but the underdog Eagles came through again! Gotta love the hit that B Dawk put on Peterson!!! He didn't know where he was for a while after that.

It was beautiful here today, I went for a walk that I intended to be only 45 minutes and ended up walking for 65 minutes, I took my son's dog with me, it was great!

Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

- Mark Twain, American writer

Boldly explore your dreams

As we grow older, we reflect upon our lives--the things that we have done and the things we didn't do. Don't let this happen to you! What would you do if you knew you could not fail? Imagine the difference this could make in your life. Imagine how fearlessly you would march across the beach in your bathing suit! Break the habits of fear that are holding you back and forget the hundreds of distractions that seem to justify not trying new things! Achieve your dreams, take risks, build your vision and go boldly towards it.

just saw the Bucket List Kind of the same message. It's a very true message. I'm certainly trying my best to abide by it.


Interest vs commitment

Saturday, January 03, 2009

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”Are you interested in your goals, or are you fully committed? One of the most common complaints among goal setters nowadays is that there’s just not enough time to get to the ones that “really matter.” The real culprit is that most people don’t raise their goals beyond the level of general interest. They’re waiting for a vague time in the future when other things won’t get in the way or when they wrap things up. In other words, when it’s more convenient. And of course, that time never comes, does it? If your goals are truly that important to you, don’t let anything stand in your way. You have the power to say ‘no’ and to set your priorities. Make that commitment and you automatically create an obligation that you’re bound to fulfill.

We are bound to succeed when we make the distinction and refuse to make excuses or let anything disrupt our progress. How many times do we intend to do something, or we "try" to do anything, lose weight, exercise, for example, and then we don't understand why we failed. The reason is simple, we didn't give ourselves the needed effort and commitment required to make things happen. By removing words that allow for excuses, like "I'm going to try" or "I mean to" we must say, "I will" and "I can" because these are words of action that don't leave room for failure. It all starts with your frame of mind and you control that.

Today's workout was yoga; and what a workout! We concentrated on working our core, and strength moves today, and we definitely worked up a good healthy sweat! It's funny though, I went into the yoga wanting to improve my balance and flexibility; which I've significantly improved over the past 4 weeks. I didn't, however, really think much of the spiritual/mental part of yoga. I've slowly begun to appreciate and look forward to that as much as the strength/flexibility/balance of yoga. Even though I would have preferred to remain in bed this morning, I set my alarm, as usual, and got up and ready for class. I felt so much better after and I was really glad I made the effort to go.

My alarm is set for tomorrow morning in order to commit to getting a run in.

I found a really awesome breakfast that is low calorie, yet has substantial nutritional value. I use 1/4 cup of Quick Oats mixed with water, cinnamon, a few blueberries, strawberries, and raspberries, as well as 1/4 cup of fat free cottage cheese. It's filling enough, tastes terrific, and lasts til lunch before I'm hungry again. It is funny how really good healthy food tastes!

  Member Comments About This Blog Post:

MILLYGRACE 1/5/2009 11:20AM

    I just found your SparkPage, and you are awesome! Your pictures are amazing, really. Thank you for posting everything that you have - it is very inspiring.

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