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My first actual Spreading of the Spark perhaps

Thursday, February 02, 2012

Honestly, though, I don't take full credit for it. I wasn't the one to approach her, after all. But still exciting that maybe, if it suits her, she may be yet another person helped by all the tools here.

How did it come about?

I have a notebook I take to the gym every day. In it I write down the relevant information - how many minutes on the cardio, which cardio, how many calories and miles the machine says, which weight machines I've done and the weights and numbers of reps and how many crunches and obliques I've done.

Yes, I'm obsessive like that sometimes.

This evening as I stepped off the elliptical, another woman approached me who had been on one near me. She also had a little notebook. She asked me if I keep track of all my workouts that way and I explained that I write them down and then track them and what I eat here on SparkPeople.

She'd had a similar experience to mine with the high high pressure Personal Trainer sales pitch, but knew she couldn't afford it. So she was looking for somewhere that could give her some help figuring out what things to do and let her track them.

I wrote the website down for her - and sincerely hope she finds her way around.

Silly me didn't think to put my username. So I have no way of making sure the site doesn't overwhelm her with how many things it is possible to do.

Here's hoping. (Or hoping I see her during a future visit if she has more questions.)

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  Member Comments About This Blog Post:

KAELANI83 2/4/2012 10:51AM

    emoticon emoticon

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SAMI199 2/3/2012 9:05AM

    emoticon emoticon

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50ISNEW30 2/2/2012 11:28PM

    I hope she trys it out. Glad I did. emoticon

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THETURTLEBEAR 2/2/2012 4:11PM

    emoticon

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-SONIA- 2/2/2012 4:00PM

    emoticon emoticon emoticon

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XRSIZE18 2/2/2012 3:46PM

    That's awesome. You can search for her by zip code... Just a thought.

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IMATALOSS 2/2/2012 3:03PM

  Good job!! Maybe you'll see her at the gym again and you can help her some more. emoticon

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ERIKGN 2/2/2012 1:30PM

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NIKINA_G 2/2/2012 12:29PM

    emoticon

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GETMETO50 2/2/2012 11:52AM

    that's great! maybe you will get a workout buddy as well...that is if you want one!

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TRACYKHOLM45 2/2/2012 11:18AM

    emoticon emoticon

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TLBLACKJACK 2/2/2012 11:06AM

    Awesome!! Spreading the spark is actually very motivational for me as well.

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_JODI404 2/2/2012 10:26AM

    emoticon emoticon emoticon

Hopefully you'll see her again. I tend to see the same faces when I go at the same average time.

Spread the Spark! emoticon

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TMCLEOD4 2/2/2012 10:20AM

    emoticon emoticon

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SASSY5468 2/2/2012 7:54AM

    Awesome! I've gotten 2 co-workers and 2 friends on here so far! None of them have pages so I don't know how they're doing :)

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KANOE10 2/2/2012 7:31AM

    Way to go. I hope she join us! emoticon

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SANDYB223 2/2/2012 7:20AM

    Hope you run into her again, so you two can be spark friends!!
Way to spread the spark!!

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46SHADOW 2/2/2012 3:35AM

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WHQPHQ 2/2/2012 2:50AM

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CRYSTLE4HIMTX10 2/2/2012 1:16AM

    Too cool! emoticon

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TABBYJO88 2/2/2012 1:05AM

    That is awesome.

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Sodium traps

Wednesday, February 01, 2012

So my status today referred to something I'd just learned the other day - cottage cheese, that wondrous way to boost protein, is also a "wondrous" way to boost sodium intake.

See, I knew I was getting a lot of excess sodium out of my lunches. I eat packaged meals. It's pretty much a given that most of them have somewhere in the 600-1000 mg range of sodium. BUT, that's less than half the daily allowed amount. It wasn't making sense that I was just blazing past - given that the only thing I've actually added salt to is scrambled eggs and that a tiny sprinkle (dash).

Until just these last couple of days, I did not know how or where to see how much sodium each food I tracked during a day had other than going to the nutritional info one by one. Rather time-consuming, so I didn't bother - and just sighed when day after day I was bouncing around way over the maximum recommended amount.

Then I discovered one of the reports is a completely nutritional review and shows the sodium column (since I have it set to track). And that's where I'm suddenly learning about higher sodium quantities in things I wouldn't even have considered a problem.

Number one (and the big thing on my status) is cottage cheese. I love cottage cheese. I can eat it plain, though I prefer it mixed with a cup of fruit in juice (pineapple most often, but mixed fruit with pears and peaches is okay too). It's a great way to make sure I meat my desired 80g of protein. And I've always eaten 2%, so fat isn't an issue either. Turns out my 1 cup (8 oz) of cottage cheese is a whopping 880 mg of sodium.

As I say in my status, I knew that milk had a sodium content. I learned that a long time ago trying to figure out why dipping french fries in chocolate shakes tasted soooo good. I discovered there was a healthy amount of sodium in the shakes and in milk.

But milk (1% being what I prefer) has around 160 mg of sodium to about 130 calories. A Wendy's Frosty has 100 mg of sodium to about 170 calories. Cottage cheese? A whopping 880 mg to about 200 calories.

So tonight I bypassed the cottage cheese and went for some canned white albacore in water. Nice lean protein. With around 270 mg of sodium to 100 calories. Which pretty closely matches the cheeses I usually eat.

I'm grateful I don't normally have issues with sodium. My desire to control it a little better isn't because of a current health problem. It's to avoid a future one.

I don't, and never have, been a salter. I never reach for the salt shaker at a restaurant. In fact, while most people love french fries, I would only get them on very rare occasions ... when I had a salt craving. That usually only happened if I was drinking a LOT of water (10-12 or more glasses). I blamed milk for keeping me from craving salt much.

Now I'm having to really rethink things. Sure, packaged foods have quite a bit of salt. But even foods I don't automatically think of as salty have both natural sodium and, in cases such as cottage cheese, ADDED sodium. (I looked. It's on the ingredient list that they added salt.)

Ah, the sodium traps are well-laid. But now I know to watch for them.

  
  Member Comments About This Blog Post:

WINNIE1978 2/3/2012 5:35AM

    I love cottage cheese, but with that sodium content I steer clear of it now.

I watch my sodium pretty closely, not because I have a health problem, but because I lose weight more consistently when I keep my sodium level in check. It is crazy to discover which foods are high in sodium... sometimes it's things that you'd never suspect. We don't use canned vegetables often, but when we do it's usually green beans that we are throwing into the crock pot with a recipe... I was shocked that 1/2 a cup of green beans, something that is supposed to be healthy, has 400 mg sodium or more. We also discovered that a lot of frozen veggies, even the ones without sauces, have a lot of sodium too. We now buy most of our veggies fresh and the low sodium or no salt added varieties of just about everything.

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BABBINA 2/3/2012 2:44AM

    You are one smart cookie.. bu honestly it's nearly impossible to avoid all of the sodium traps. What you could in fact do is up your potassium intake (baked potato w skin, squash, lima beans, mushrooms, melons, etc) to help flush it out of yr body daily. Or take a multi-mineral, etc Drink plenty of water to of course & up yr fiber to help w the elimination of salt waste as well ;)

Oh and the Breakstone's 100 Calories Cottage Doubles are fine, where they give a you a small serving of the cottage cheese w fruit. Sodium is isn't as bad as say yr usual cup of sodium... I eat 'em practically every day usually after a workout. Great protein & carb replenisher :D g'luck!

Comment edited on: 2/3/2012 2:46:14 AM

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PARASELENIC 2/1/2012 4:54PM

    I don't know where you live, but at my co-op we have cottage cheese that is no sodium added-- so it only has 60 mg of sodium per serving. It doesn't taste the same, so I add a bunch of spices to it (cinnamon and raisins, mango and coconut, or savory, pepper and tomatoes) to make it yummy...

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RIKKI572 2/1/2012 2:30PM

    You are so right!! And, everytime you think you've figured out all the "traps", another one comes along!!
Hae a great day.

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SAMI199 2/1/2012 2:24PM

    Great blog! I am very careful about the sodium.It took time, as I was guilty of the salt first-taste later mindset. It can be done-now,I actually find some things too salty to eat. Now,on to the sweets-lol. Have a good day.

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CRYSTLE4HIMTX10 2/1/2012 1:32PM

    You are so right. You can't even let your taste buds decide if something is salty. I was gonna blog about later today. Probably still will if I don't run out of steam. emoticon

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TIFFY0906 2/1/2012 1:23PM

    Sodium is everywhere and one of the reasons I stopped eating one of my all time favorites - pickles. For those big pickles that come in single package has no calories but about 2,700mg of sodium. I still crave these so I will probably start back eating them but in much smaller portions.

I don't even prepare my food with salt or seasonings that have sodium. I use Mrs. Dash or Perfect Pinch with no MSG and no salt. I have been doing great with my sodium intake even on the days I go out.

I don't eat cottage cheese but didn't know it had that much sodium. wow.

Comment edited on: 2/1/2012 1:25:57 PM

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NIKINA_G 2/1/2012 1:10PM

    WOW I didn't know that about cottage cheese...thanx for pointing it out !!!! :)

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ALWAYSOWNIT 2/1/2012 12:42PM

    I am sure you will figure a way out !!

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TMCLEOD4 2/1/2012 12:01PM

    I set sodium intake on my tracker several months ago and only make it below 2300mg per day about 50% of the time and I average over 2300mg all the time. I don't add salt to anything and have cut way back on packaged food. I feel like I'm doing better with this and I'm happy with my progress for now. I realize that I will need to lower it further very soon. I didn't know cottage cheese has that much sodium. I only eat it occasionally, but will now consider cutting it out of my diet completely.

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SASSY5468 2/1/2012 11:55AM

    Nice job on keeping track of something that could be a potential problem, but isn't currently! I'm not a salter either and should be tracking my sodium. You've inspired me to check it out :)

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GETMETO50 2/1/2012 11:18AM

    I track all my nutrients now...the extra things you track are listed on the bottom of your nutrition tracker in the box in order you add them...I too watch my sodium intake and am amazed at how many things have it in them! I expect them in certain things but other things I never would have guessed...I don't eat cottage cheese but I have noticed when I have more than one serving of cheddar my sodium goes bananas!

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DEC2DEC 2/1/2012 10:56AM

    Forgive me -- I can't remember -- are you eating low carb? If so, a higher sodium intake is actually beneficial. (If not, sorry!)

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THETURTLEBEAR 2/1/2012 10:32AM

    I've tracked my sodium daily since the beginning of Sparking, and it's a great help.

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ICANDOTHIS1968 2/1/2012 10:16AM

  I am not a "salter" either. I don't add salt to our family's food when I prepare it. I rarely even have it on the table. I am trying to avoid salt issues for all of us.

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LGAR519 2/1/2012 9:54AM

    I quickly ran, well maybe walked, to my refrigerator and checked my skim milk carton. It has 120mg. in 8 oz. Only 80 calories.

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February goals and the thinking that goes into it

Tuesday, January 31, 2012

It's a funny thing trying to come up with new goals for February that are realistic and achievable, but also a challenge. I looked through all the Fast Break Goals and found I could break them into categories:

1) I already do it, so there's not much challenge to it
2) I know that doing it now isn't feasible
3) I have no interest in it as a habit for me
4) It's not really applicable to me

This is not to say there aren't some great goals in there. It's just that in terms of planning some February goals, nothing jumps out of that list to say “Oh, yeah, lemme do this!”

I will do my usual weight goal. But I don't consider weight my real focus – it's a side effect of what I'm doing, and a good measure each month of the all-around effect of tracking food, drinking water, and working out. I'm also a little ahead of myself since my January goal was stably at or below 220 and I've been 215 today and yesterday.

I was thinking to aim for lower sodium, but was frustrated that the SP tracker doesn't show it as a column. I just discovered a report that shows me the sodium column. I'm a little shocked at where a big chunk is coming from and need to actually check the nutrition label since it's something I used the generic listing for … cottage cheese.

Beyond that, I've been feeling a bit stuck to come up with a goal. February having 29 days makes it tempting to have a set of 4 weekly goals and then leap day to combine them or review them or something. But what to do ...


After coming up short, I spent part of this afternoon searching around on the internet on the topic of goals. First I came across a George Harrison (yes, the Beatle) quote:

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If you don't know where you're going, any road will take you there.”
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And then I came across this site / webpage and the initial introduction:
www.successfulacademic.com/success_t
ips/Organized.htm


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If I was as organized and as purposeful as I wished to be I would…
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Now those really hit home. One thing I'm really lacking in, and have been for a long time, are dreams.

Certainly I have plenty of hazy ideas of what I want / need. I want to be healthy and fit, to be financially sound, to overcome my emotional baggage, to go back to school and change careers. But, similar to my goal weight, it's more of a nebulous and changeable target that is just to point me in the right direction. I don't know where I'm going any more than a settler pointing west and always aiming for the setting sun.

I do have dreams of a sort, maybe – I know what I'd like to do if I won the lotto and had a few million dollars. But I consider those daydreams, not the kind of dreams to build goals and priorities and a life toward.

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No, this isn't mid-life crisis stuff. Even if I never create dreams, I do constantly work toward improving my condition, toward better survival. I am an optimistic realist – I see it how it is and I think it can be better if I work for it.


So the next step in my adventure, I think, is deciding to go somewhere rather than just aiming myself in what is generally the right direction.

I need to flesh out my health and fitness goals a bit more. Most notably, I need to put the results I want into positive terms. Right now most of my idea is that I want balance, so I don't want to be the gym-goer who spends 1-2 hours on cardio daily, grunts through extreme weights to tone. I don't want to eat tofu and sprouts and reject sugar or bread or pasta. Those are all negatives to indicate what, in my mind, is going too far for me. I need to draw the positives.

In addition, I need to flesh out my dreams in other areas – career, relationships, community service (volunteering), creative writing, hobbies, and more.

I need to figure out what my big rocks actually are.

===========================

February Goals

1) Weight stably at or below 210
2) Keep sodium consumption below 3200mg
3) Each week decide on one long-term goal each for health and fitness
4) On the last day, use the long-term goals to create at least two March goals
5) Pick one other life category and work out a goal to work toward

  
  Member Comments About This Blog Post:

W82GOWHEE 2/1/2012 8:51PM

    Your February goals sound good to me. Maybe your big rocks could come from envisioning yourself in five years talking to yourself today--that's one that generally gets me able to better clarify what I want to be doing.

Thanks for your comment on my blog, and best of luck with those goals.

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SAMI199 2/1/2012 2:48PM

    I still am working on mine-they need to be tightened up & much more short-term.I like the way tou broke yours up.

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TK421BETH 1/31/2012 4:52PM

    Wow, your blog(s) are so well written. Mine are filled with emoticons, 'awesome' and 'damn', hahaha!!!!!

I love your goals! You inspired me to list a February goal as well! I'm stealing your idea! emoticon

Good luck! You go this, girl!!!

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THETURTLEBEAR 1/31/2012 4:49PM

    Sounds like you are sort things out in a good way.

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NIKINA_G 1/31/2012 12:34PM

    emoticon GREAT GOALS !!! emoticon

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CRYSTLE4HIMTX10 1/31/2012 12:32PM

    Great goals. I track my sodium also. The less processed food you eat the easier it it to make your sodium goals. emoticon

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LGAR519 1/31/2012 12:01PM

    I am really bad about setting goals. I never had to do it in my life before. I have cut down on my salt intake. I use to have a little food with my salt! ha!

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PARASELENIC 1/31/2012 11:37AM

    I think that tracking and limiting sodium is a loft goal all by itself. Even if you don't eat many "processed" foods, Americans stuff sodium into everything and tracking that is going to take some effort. (More than I'm willing to give myself. Well, that and I love to drink pickle juice as a snack, so sodium control for me at this stage of my spark is nigh on impossible...)

I like the flexibility but also the specificity of your feb goals, and that you're using february to provide the ground work for march-- and I may have to add some weekly goals in for mine, too, February is great for that....

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GETMETO50 1/31/2012 11:32AM

    I had the same reaction to the fast break goals...none really work for me because I do most of them already.
You seem to be doing great either way so keep it up! emoticon

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WHQPHQ 1/31/2012 9:35AM

    emoticon
I've started tracking my saturated fat intake too as well as fat. I wanted to make sure I was eating the right fats. I probably should look at my salt intake! Eek!

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DABLUECAT 1/31/2012 8:37AM

    My Feb. goal is to run 5km.

I'm amazed by how much salt is in foods. I try not to add it or add less. But you have a plan and goals and seem on the right track.
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WAYSOFGRACE 1/31/2012 8:27AM

    Sounds like you have it going in the right direction! Each month I choose a fitness goal, a nutrition goal, and a personal goal that has nothing to do with health or fitness. Some months it's a simple as cleaning out a corner of the storage area. Other months it's a bit more complicated.

For February I'd just like to de-stress and get back on track.

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SASSY5468 1/31/2012 8:08AM

    You really are a good writer! :)

Sounds like you and I are in the same place with life goals! I also want to go back to school to change careers to one that I care about more. I did start volunteering at the food shelf in my city. It's great because the time slots are only 1.5 hours, so it's easy to fit into my schedule. Plus, since I'm a couponer, I get free stuff and shove it in a bag and when it's full I drop it off to them. It's the simple things that make a big difference sometimes :)

I wish you well with your goals and life changes! It will be great to see how our plans work out :)

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TXWINS 1/31/2012 7:45AM

    You can do this. You really are pointed in the right direction. We just have to take it one day at a time.
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50ISNEW30 1/31/2012 7:38AM

    emoticon Sounds like you are building a life plan you can work with. I wish you well on the journey.
A friend I used to work with always bought salf-free cottage cheese. She said there is no way she could go back to the regular now.
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KANOE10 1/31/2012 7:03AM

    Good luck with your February goals. They sound healthy. You are definitely trying to change your life.
The salt is a hard one. Look for salt free spices; salt free fajita, salt free curry, salt free chili.
Good luck. You can do it. emoticon

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JEANIE07 1/31/2012 3:03AM

  its hard with goals, to set something that you know will challenge you but enciurag you enough to do it. you have et yrslef some monthly ones but i think the ones that you want to achive longterm are so much more positive

i wish you well in the next 4weeks and look forward to watching you

take care

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Whoa, where'd January go?

Monday, January 30, 2012

I know. There's still two more days. But this month has just blazed past. I've kept up here, but actually gotten busy enough that I'm behind on a couple of other things such as my writing. Need to find a little better balance for certain things that take more of my time.

I don't have to wait for the 31st to review my January Goals.

1) Weight stably at or below 220. -- DONE
Hit a new low this morning of 215 and my trend point is around 218.

2) Push monthly average protein to 80g -- DONE
Having set an actual goal number, there were a couple days I had to really maneuver to hit it, but I was 80+ every single day and 100+ a couple days. I don't think I could go low enough to not average 80g now.

3) Keep up my streak of logging in daily -- DONE
Still logging in every single day, even if the last couple have had me busy enough I've been late on and late responding to things.


Time to think on what I want my February 2012 goals to be. It will be an interesting month with 4 full weeks and an extra day, and it might be fun to do some sort of weekly goal if I can come up with an idea quick enough. Hmmm.

  
  Member Comments About This Blog Post:

WHQPHQ 1/30/2012 5:48PM

    I've set my February goals after reviewing January. Can't believe the month has gone so fast!

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THETURTLEBEAR 1/30/2012 4:22PM

    emoticon

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SLIMKATE4 1/30/2012 3:08PM

    Well done and thanks for inspiring me to be realistic and keep my goals achievable and simple. Doing monthly goals is a much better way to bite chunks off the main goal - I will be doing this from now on starting with February.
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LGAR519 1/30/2012 2:49PM

    If you think that time passes fast now, wait until you get older!!! January was gone before I knew it. I'll be 68 in March. Time drug when I was in school. Keep up the good work!

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NIKINA_G 1/30/2012 1:52PM

    CONGRATULATIONS !!!! you had an awesome month !!! :)

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IMATALOSS 1/30/2012 12:49PM

  Great goal list! Congrats on making them! On to February. You go girl!! emoticon

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CRYSTLE4HIMTX10 1/30/2012 12:45PM

    emoticonYou are doing GREAT!

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GETMETO50 1/30/2012 12:35PM

    it sure did fly by! Here's to February! emoticon

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CATHILE 1/30/2012 12:30PM

    February is a fast month as well!

Keep yourself accountable!

Cat

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EJRANVILLE 1/30/2012 11:00AM

    Ooohh--I like the idea of setting goals for myself for February--thanks for the inspiration! emoticon

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ELUNAMAKATA 1/30/2012 10:55AM

    Have you thought of using a little protein powder to help your protein intake? Or am I backwards and you are trying to lower it?

Also, Congratulations on your goals! I've let myself just totally slack the whole month....I'm like...oh crap tomorrow is my daughter's birthday.....WHEN DID THIS HAPPEN?

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CREATIVEGMA 1/30/2012 10:43AM

    emoticon I am so glad you are reaching your goals. I need to set some for me. I will be 50 tomorrow. What should they be? Also if you find out what happened to January! Let's hope February is not the same, hoping it is a little slower in movement! emoticon

Comment edited on: 1/30/2012 10:47:45 AM

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WYO_CASEY 1/30/2012 9:10AM

    I agree - I am so surprised this month flew by!

Great job on keeping with your goals!

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PIXIEMOMMY18 1/30/2012 8:53AM

    emoticon

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SAMI199 1/30/2012 4:50AM

    emoticon emoticon emoticon emoticon emoticon emoticon

I am also a bit surprised how this month evaporated-poof-it's gone!Your comment on my blog was perfect! Dare I say I feel a follow-up blog coming-lol. Anything that will appease my decidedly impatient inner-child is worth doing.I can't wait to see what your weekly goals will be.I'll be tuning in to find out
I hope you slept well.

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Ahhhh, long hot shower

Sunday, January 29, 2012

I included a nice long hot shower at the gym at the end of my workout. MMMMMMMM, good.

I'm seriously feeling more fit, too. Like I can do a squat now without my knees aching. Might have to try a few lunges just to see.

I may have to break up my weight training though. Saw that SparkPeople doesn't recommend more than 60 minutes, and I'm not sure how long mine is - but I spend 2.5 hours at the gym those days between the cardio, the weights, more cardio, crunches and stretches, and changing.

Got my weekly grocery shopping done today, so tomorrow is mostly laundry and cleaning my room plus gym time for cardio.

Last few days I've just been feeling like life is good. I can look up at night at my favorite star, look around during the day and enjoy the hills in three directions, delight in puffs of clouds. And today was warm enough to pull off the coat and walk around with short sleeves midday.

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  Member Comments About This Blog Post:

SAMI199 1/30/2012 4:53AM

    emoticon emoticon emoticon emoticon
emoticon emoticon emoticon
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Your good vibes are contagious-thanks!

Comment edited on: 1/30/2012 4:59:29 AM

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THETURTLEBEAR 1/29/2012 11:56PM

    emoticon

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GETMETO50 1/29/2012 12:28PM

    I love looking at the stars and the moon...especially when it is low and full! I used to love showering at the gym...maybe because their hot water lasts longer LOL

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_JODI404 1/29/2012 11:43AM

    I LOVE those days when I feel happy, content, and like life is GOOD!!

Way to go with your gym workouts!! Sounds like you are really doing great, enjoying it, and getting fit. It's awesome when you see the changes in your body.

Wishing you continued success, health, fitness, and happiness!

Spark on!

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NIKINA_G 1/29/2012 11:04AM

    WOW thats a long time at the gym. I go every morning but only do weights every second morning. So on cardio days I am only there for 30 minutes and the other days I am there for an hour. for me ... totally enough !!! I can hear that you feel great and that is awesome !!! life is good :):)

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50ISNEW30 1/29/2012 10:56AM

    Did you start out on your exercise plan slowly? You're doing awesome and really working hard and it is paying off. Any suggestions?
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EJRANVILLE 1/29/2012 9:56AM

    Gym showers with their never ending hot water are great. I try to get a really nice shower gel and lotion for after as a true reward.

I too used to spend a lot of time in the weight room--now I have a routine that hits all the big muscle groups hard but I'm usually out in 20 minutes if I don't have to wait for machines.

Congrats on feeling more fit--that's awesome! emoticon

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-SONIA- 1/29/2012 8:53AM

    All those exercise endorphins are doing good things for you! Keep up the great work!! emoticon emoticon emoticon

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LGAR519 1/29/2012 7:37AM

    Our YMCA has good shower accomadations. I went there as a guest several times. Can't afford it otherwise. Glad you are enjoying life!

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BLUE42DOWN 1/29/2012 4:58AM

    My favorite star is Sirius. I just love how even with naked eye and light pollution, it sparkles and I can pick up different colours.

I chose to shower at the gym because the shower where I live gives me maybe 10 minutes of hot water IF no one else has used up the hot water already. Makes it nearly impossible given it takes 20 minutes just to wash my hair completely. And this gym actually has a rather nice shower area - independent stalls, kept clean.

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WHQPHQ 1/29/2012 4:02AM

    Wow your gym session sounds hardcore! I don't like to shower at the gym though so I drive home first. Today I'm going to have a bath so soothe my aching muscles!

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AHTRAP 1/29/2012 3:45AM

    What star would that be? I'm partial to betelguese, as noticeable as it is, but also have a soft spot for Deneb, having worked in a building named after it for the past four years.

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