BLUE42DOWN   70,163
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Reviewing my Fast Break - Stage 1 - Step 3

Wednesday, November 16, 2011

Continuing with my review of the Stages and Steps already passed.

Step 3
- Setting up Shop

Prevent Temptations

* This was convenient based on when and how I started. The company I work for moved mid-August and I moved about a week later. Company move means it's now too far to walk to get food - so eating in and bringing food was a necessity. My move means I shop only for me (not me + 2 adult kids) and have limited space to store foods.

Promote Convenience

* Small, single-packet snacks that fit my day have been the easiest part of this. I can grab an item before heading out for a walk - to eat after and avoid the post-cardio moment of hunger. I can grab snack items and leave the food area rather than standing and spending time making things. (Gym bag and making double portions are two things I don't do - they don't really fit my lifestyle right now.)

Purchase Wisely

* Until absolutely necessary, I'm not even considering a gym membership. I did discover the community center a few blocks away has a "gym" open reasonable hours with both daily and monthly rates. Once I feel my strength training needs weights to progress, I can use that.

* I did buy running shoes. Given the amount of walking I'm doing, those were a necessity. An injury would be far more expensive. (And I scored on a discount for being part of a 5k to drop the price, to boot.) I bought a very cheap pedometer and a cheap watch with chronometer - both of which are a valuable asset for my walking.


This was one of the easier ones, since my very circumstances promoted each of the points. I do need to continue to keep my kitchen clear of temptations and work to avoid the "I have money now, what can I buy" mindset - focusing instead on what is working and adds value.

  Member Comments About This Blog Post:

_JODI404 11/16/2011 7:24PM

    This review is such a good idea! Having good snack choices is very important to me.

Hope you're having a great week! emoticon emoticon

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PUJAJI67 11/16/2011 4:14PM

    i enjoyed reading your blog! and thanx for commenting mine! i might get a pedometer after payday, right now im broke because i bought an alarmclock that rises you by creating a sunrise-effect....i thought it would help me to get up earlier to do som shredding with jillian michaels before i go to work...hehe... i try it tonight for the first time.
greetings from berlin,

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Reviewing my Fast Break - Stage 1 - Step 2

Wednesday, November 16, 2011

Continuing with my review of the Stages and Steps already passed, to ensure I'm not glossing over them too quickly and to give myself a written reminder of how I understand and apply the concepts.

Step 2
- Finding the Time

Smart Substitutions.

* This one I don't particularly practice unless it fits in with other reasons for making a change. I won't substitute mustard for mayo (their example) because in those cases where I want mayo, I want the creamy flavor of mayo. I have, however, been making slow adjustments in my snacks to include veggie packs or fruit cups or fruity yogurt - things that make getting more healthy carbs easier.

Combine Goals.

* This one I do rather without thinking hard on it - as my earlier blog "I'm a bundler" expresses. It might be part of why scale numbers aren't very huge in my mind, as my real goals are more about keeping track of what I eat and improving my physical strength and activity. Weight loss is bundled with that as a natural outcome, but isn't the focal point of what I do and why.

Think 10-15 Minutes.

* I did do one of the 10-minute daily challenges, and both before and after I have kept in walking daily with a 1 mile minimum (which is 16-20 minutes depending on my pace). I've made it such a routine that I will go out at 11 pm to do this if I haven't earlier.

* That said, I ~know~ I waste a lot of time through my day. I play time-burning games or even sit and browse the net just to be available for my best friend and daughter. As I get better with the Strength Training, I'd like to expand do-anywhere exercises into some of those blocks.

Plan Ahead.

* I did buy a meal planner (combination with recipes, inventory, shopping list), but have not gotten deeply into it yet. A big reason is that recipes are mostly out of the question with my current situation - I buy pre-made meals heavily and mix-and-match packaged foods mostly. I am working on getting a couple of meal for one, particularly microwave focused, cookbooks to see what I can come up with for a longer term.

* I am doing a good bit of planning ahead otherwise. On a day to day basis, if I know what I want for dinner, I work out how much I can have the rest of the day around it. (The few days I've way overdone it have been spontaneous dinner out with daughter at her call, too late in that day to adjust in advance.) On a weekly basis, I'm successfully shopping for just enough to meet my needs for the week. And on a longer basis, I'm planning ahead for 5k races as well as making monthly and quarterly goals to work on.


So, mostly done, but a bit of work in some areas could make things easier.

  Member Comments About This Blog Post:

IILAAD65 11/16/2011 4:38AM

    One of my absolute FAVORITE things to do is use my Crockpot. It's easy, delicious and makes several meals.

I used to buy all the frozen meals too! They are fast and convenient. BUT .. once you get started cooking I think you will enjoy as much as I do. I was always afraid to cook around my family - others get the "KUDOS" and it's a bit intimidating.

But you know what.. I just hopped right in and made a goal of one new recipe a week.. and now I love it and I have even created some stuff myself!

But I love how you went back and thought about each area. I doubt many do that. AWESOME job.. you're definitely making good progress!!!

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Reviewing my Fast Break - Stage 1 - Step 1

Tuesday, November 15, 2011

As mentioned in my prior blog, at the point I was in Stage 1, I didn't even actually know about it. It's funny because the things I listed in my program fit with it to some degree, but I didn't even see the link and read the steps until I was moving to Stage 2. I'm just reviewing Stage 1 here as my in-writing reminder of the steps involved.

Step 1
- Do you know what you're eating?

The first thing on my self-made program was to track what I eat. I haven't missed a day since, though some are not as easy (*shakes fist at restaurant menus without nutrition or portion size*).

This has been considerably easier for me in one regard. Other than the spontaneous dinners with my daughter, every meal and food I consume tends to be planned. I shop for me, I plan where I'm going to eat. I have computer access at both places I eat most often - home and work.

Then again, even when I was gaining, I was well aware of what and how much I was eating. I knew it would mean more pounds. When I'd eat a whole bag of Chips Ahoy, it wasn't an accident. I started with a huge mug of milk and the expectation I'd eat it all.

I will say I'm still learning about some foods. When I sit down to dinner with my daughter and order a Dark Chocolate shake from Johnny Rocket's, I'm certainly aware of what I'm eating and that finishing it all off will "rocket" my calorie count, but I'm not thinking about it in terms of just how much it will do so (1100 calories or more ...)

As far as tracking regularly? I like having the history. I like comparing days. I like tracking it publicly and having both and accountability and being proof it doesn't take a diet of rabbit food to work toward healthier living.

So, yeah, I know what I'm eating and I'm having no considerations about continuing to track for a long time to come.

  Member Comments About This Blog Post:

ELUNAMAKATA 11/15/2011 4:03PM

    I think knowing that i'm choosing to eat a 2k calorie meal (hello olive garden) even when I'm making the choice to eat it, helps me to not feel so horrible, because I know what I"m doing and I'm making a choice to do so. Is it good for me to eat that much? No. Do I do it on a regular basis? Also no.

Previously I would have just been depressed, knowing I'd ate a ton of calories but not even knowing how many I'd ate....I also tend to have binge eating issues, which is where my guilt used to come into play, making me depressed and then....yep more food to make me feel better. Endless cycle. I now purposefully chose to eat lower calorie things when I'm like OMG MUST EAT! I'll grab hummus and celery, or a bag of popcorn over a pack of lunch meat and some cheese slices.

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    i know about those stages i am still struggling to assmeble my collage. it is getting past thinking part. i will just when is the question.

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SparkDiet - You are in Stage 3

Sunday, November 13, 2011

Starting with a confession. I've been paying minimal attention personally to the SparkDiet stages other than going "oh, yeah, already know/done that sort of thing". Things like menu planning were already part of the program I had in mind for myself, so I didn't spend much time looking at it. And I'm coming up on two full months of tracking with it seeming "too easy" so far ... which speaks of a niggling fear that I'm overdue for trouble.

So I started in on the Motivation Worksheet, and then started wondering if I had really, truly done each of the earlier steps. I'm going to go back in another blog and make sure of that. Keeping visible track of it somewhere will both make me feel more accountable AND serve as a good reminder at a later date. That said, on to Step 1 of Stage 3:


My core motivators:

I want to ... Firm up what I have.
I want to ... Keep my thighs from rubbing.
I want to ... Have my clothes fit better.

I want to ... Climb stairs without being winded.
I want to ... Keep walking 5k races with improved times.
I want to ... Have a more active lifestyle (get back to hiking).
I want to ... Feel and be stronger.
I want to ... Do real crunches/situps without issues with form and my neck.

I want to ... Be attractive to the man I want once I've dealt with my baggage.
I want to ... Age gracefully and remain independent as long as possible.

I want to ... Prove to myself that I can do it.
I want to ... Ride roller coasters again without feeling squeezed and pinched.
I want to ... Sit anywhere without pinches and bulges or not fitting all chairs.

Next part of this step is to create the visual. I'll post it once I've got it together.

  Member Comments About This Blog Post:

OHITSKELLY 11/14/2011 12:51AM

    Love the list, I could have written it myself! Best wishes on your progress! emoticon

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_JODI404 11/13/2011 11:35PM

    I really like your motivation list! emoticon emoticon

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I'm a bundler

Sunday, November 13, 2011

I had originally noticed this in the online game I play, World of Warcraft. When possible, I try to combine several tasks.

Today I was delighted to measure and discover that walking to one of the stores I buy groceries at is 2.02 miles. Rather than take the bus there and back, I did my 2 mile walk to get there, did my shopping, then took the bus back.

Then realized I forgot to get a gallon of milk. But because I have no logical reason for heading back out in that direction other than the milk, I don't plan to go. I'll buy some on the way home tomorrow. I have water and V8 to drink anyway.

I often do a couple of my strength training exercises if I have a while to wait for a bus. Calf raises with chair? Works fine with either the bench or the sign post. Ditto for several others.

I'm infamous for reading and walking. I can avoid sidewalk pitfalls, other people, even cyclists ... without ever lifting my nose far out of my book.

Even my eating works in that sort of way. I love food combinations that get me a good mix of calories, fat, protein, and carbs in a balanced amount. The less maneuvering I have to do late in the day to get a few more grams of one thing without going over the calorie range or over the fat range, the happier I am.

  Member Comments About This Blog Post:

_JODI404 11/13/2011 8:55PM

    Sounds very efficient! emoticon emoticon emoticon emoticon

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