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FWTS: Seven Power Keys

Tuesday, December 16, 2014

The following are Spangle's seven power keys for staying friends with the scale:
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1. Never let my scale win!

2. Remember that I can't trick the scale.

3. Focus on my actions, not the reading on the scale.

4. Speak the truth - the scale went up / the scale went down.

5. Wait 3 days to weigh myself after travel or holidays.

6. Never eat over frustration with the scale.

7. Smile at my scale and treat it like a friend.
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  Member Comments About This Blog Post:

AUNTALICE2 12/17/2014 8:53PM

    Well, I do not think that I can treat like a friend. It keeps my numbers too high lately. :) emoticon

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LIS193 12/17/2014 11:26AM

    emoticon
Great tips!!

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IDICEM 12/17/2014 10:35AM

  Good points!

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MYAKAYAH 12/17/2014 4:59AM

    Looks like reinforcement of the 100 Days, that is always a good thing!

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JACKIEWALKS4FUN 12/16/2014 10:40PM

    emoticon Thank you, hard to smile at the scale, but maybe I should

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Last One!

Monday, December 15, 2014

Spangle's Friends with the Scale, Chapter 28 (last one!)

Chapter 28, Best Friends for Life, is the last chapter in FWTS to be read and reviewed...
Below are my comments from FWTS, chapter 27, Building the Friendship:

emoticon List 2 or 3 things I learned from reading this last chapter of the book.
In this chapter, Spangle discusses being best friends with the scale. She says that upon reading this book, we have learned to change our attitude about the scale. We now treat the scale's numbers as data and recognize the number on the scale is a result of many factors, not just fat stores.

emoticon What are some ways I can relate to the clients or examples in this chapter?
I have no prior experiences to help me relate to this chapter.

emoticon What will I do differently as a result of reading this chapter?
1. I will weigh myself daily, no matter what is going on.
2. I will track my weight by recording it electronically online or on a computer program.
3. I will manage the scale by weighing only in the mornings after waking and before eating and drinking.
4. I will manage my emotional response to the scale by saying "the scale went up" or "the scale went down."
5. I will manage the scale at my doctor's office by saying "I prefer not to be weighed today."
6. I will own my weight by telling people who ask that I do not wish to share specific numbers.

WOO HOO!!!

  
  Member Comments About This Blog Post:

MYAKAYAH 12/17/2014 4:58AM

    You finished all the chapters of Spangle's 100 Days of Weight Loss so wonderful, keep it in practise!

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AUNTALICE2 12/16/2014 8:54PM

    Good job!! I weigh myself daily and record here. It does not upset me because like you said it is only data. Good for you!! I am cheering you on!! emoticon

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LIFECHANGZ 12/16/2014 1:41PM

    emoticon emoticon gr8 approach emoticon

Comment edited on: 12/16/2014 1:42:05 PM

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LIS193 12/16/2014 11:10AM

    emoticon

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MKBWNSUGAR 12/16/2014 9:49AM

    emoticon

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ONESPOTLEFT 12/16/2014 9:38AM

    I like #6

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IDICEM 12/16/2014 9:33AM

  Great takeaways! Thanks for sharing the book with us. emoticon emoticon emoticon

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JACKIEWALKS4FUN 12/15/2014 11:04PM

    emoticon emoticon

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ROBBIEY 12/15/2014 10:56PM

  emoticon emoticon

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Spangle's Friends with the Scale, Chapter 27

Sunday, December 14, 2014

26 chapters down, 2 chapters (27 & 28) remain to be read and reviewed...

Below are my comments from FWTS, chapter 27, Building the Friendship:

emoticon List 2 or 3 things I learned from reading this chapter.
In this chapter, Spangle describes how to use a "dot calendar" and green, yellow and red dot stickers to track progress with one's weight loss program. She instructs us to hang a wall calendar near where the scale is kept. Then at the end of each day we are to ask ourselves, "If I lived every day exactly the same as this one, would I be likely to lose, maintain, or gain weight?" Then we put a sticker on the date on the calendar according to the following:
(a) green sticker for weight loss day (solid day on my eating and exercise programs)
(b) yellow sticker for maintain day (generally a good day, but could have gone better)
(c) red sticker for weight gain day (a poor day for following eating and exercise program).
The dot color of the majority of dates of the month should help us predict our progress.

emoticon What are some ways I can relate to the clients or examples in this chapter?
I did not identify any clients or examples in this chapter to which I could relate.

emoticon What will I do differently as a result of reading this chapter?
I am going to use the dot calendar.

One chapter remains until I am finished reading this book!!!

  
  Member Comments About This Blog Post:

MCJOYFUL 12/15/2014 10:01PM

    I love the dot idea! I might have to borrow that!

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AUNTALICE2 12/15/2014 3:39PM

    The dot calendar sounds interesting. But I am so busy tracking food and exercise as well as keeping as active as I am able. Maybe that is just an excuse to be unaccountable for my weight gain. I do not know. Thanks for the information on this chapter. emoticon

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LIFECHANGZ 12/15/2014 12:07PM

    emoticon the calendar will be an interesting visual to try for awhile. I think it helps us see beyond the moment of an *excess* day to see the overall pattern. this has been interesting to read your comments ~ thank you for sharing them :)

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IDICEM 12/15/2014 11:42AM

  That's a good idea, especially for folks who are visual learners. Almost done!

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LIS193 12/15/2014 11:35AM

    Great idea! In the end it's the big picture and overall progress that counts!

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SUSAN-FIT-N-FAB 12/15/2014 10:39AM

    I did to the dot calendar for two months. Recently I was using a sticker chart with one sticker for eating on plan and another for exercise. Whatever works to keep your motivation going!

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RAWCOOKIE 12/15/2014 7:37AM

    emoticon
thanks for blogging this Beth - I actually 'forgot' it was Chapter 27 today! It doesn't feel like a Monday, because I've got a day off work today - these shifts muddle me - days don't mean the same when you're in 24/7 work, so they?!
I shall try the dot calendar - visual do usually work for me.


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MYAKAYAH 12/15/2014 4:11AM

    I decided not to use the dot system but it is a good idea for many. I basically only weigh myself once a week now since I am in maintenance. I used to use colours in my planner. Red, yellow and green like a stop light, made it easier to see what I was up to with my progress!

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Spangle's Friends with the Scale, Chapter 26

Sunday, December 14, 2014

Below are my comments from FWTS, chapter 26, When Your Weight Is Totally Stuck:

emoticon List 2 or 3 things I learned from reading this chapter.
1. Spangle asked a client whose weight had been truly stuck for 3 months to make a drastic change by doing the following:
(a) increasing her food intake to between 1600 and 1800 calories per day
(b) decreasing her exercise time by at least half, perhaps two thirds
(c) practicing daily meditation, stress management, and other relaxation techniques.
Even though the client gained 5 pounds in the process, these techniques worked for her and she lost the 5 she gained and more.
2. Spangle tells us extremes don't usually work. Pushing calories back severely while increasing exercise dramatically usually causes our bodies to simply hold on to their resources.
3. Spangle provides a guide for effective ways to use exercise to get stubborn weight to move:
(a) First 30 days: Take a gentle approach to exercise when beginning a new diet. Start with the easiest activity (e.g., walking) we can think of and then gradually increase it over time.
(b) Second 30 days: Start increasing exercise intensity after the first month, but instead of increasing length of workout time, push ourselves harder physically.
(c) Next 30 days and beyond: After making good progress toward our goals, instead of pushing a lot harder, continue taking a gradual approach to add more time and intensity to workouts.
4. Spangle admonishes us to continuously monitor our exercise levels. A heart rate monitor will help with this.

emoticon What are some ways I can relate to the clients or examples in this chapter?
I did not identify any clients or examples in this chapter to which I could relate.

emoticon What will I do differently as a result of reading this chapter?
Remember these points if my number on the scale becomes stuck.

  
  Member Comments About This Blog Post:

IDICEM 12/15/2014 11:40AM

  Good suggestions. Thanks for the review.

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LIS193 12/15/2014 11:34AM

    Great review.
Been there, done that... was advised to eat more and promptly gained 5 pounds and yes, they did come off again but it wasn't a fun process :(

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MYAKAYAH 12/15/2014 4:13AM

    Some good suggestions for when you are in a plateau or stuck with weight gain! Switching up exercise helps a lot every few months, so your body is kept guessing a little bit on what you are doing!

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ROCKYCPA 12/14/2014 10:40PM

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HOTPINKCAMARO49 12/14/2014 9:29PM

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A Verse for Me Today

Sunday, December 14, 2014

emoticon I needed to be reminded of this today:


And he said unto me, My grace is sufficient for thee: for my strength is made perfect in weakness. Most gladly therefore will I rather glory in my infirmities, that the power of Christ may rest upon me.

2 Corinthians 12:9 KJV



  
  Member Comments About This Blog Post:

AUNTALICE2 12/14/2014 4:28PM

    My favorite of all bible verses!! emoticon

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~KINDREDSPIRIT~ 12/14/2014 4:00PM

    emoticon emoticon

hugs
barbara

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LIFECHANGZ 12/14/2014 11:09AM

    emoticon emoticon emoticon emoticon emoticon

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LIS193 12/14/2014 10:12AM

    emoticon

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LIZSPRINGSTEEN 12/14/2014 9:03AM

    Thanks for sharing! Love this verse!

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MYAKAYAH 12/14/2014 8:20AM

    This reminds me of watching The Red Tent the other night on Lifetime. It seems to fit perfectly~ Happy Sunday~

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