BRAVELUTE   88,379
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Bravelute, Worry About Yourself, YOU DRIVE!!

Saturday, April 20, 2013

Why are you EATING that?
Veggies, cake, berries, fast food, apples, protein powder, legumes, protein powder, d-lites ice cream, white enriched bread, boxed tartes aux champignons, oranges, anti-angiogenic foods, peanut butter, additives, walnuts, eggs, yogurt, ground flax seed, shredded wheat n'bran cereal, nutriblasts with spinach
Worry About Yourself, Bravelute. YOU DRIVE!!

Why are you DRINKING that?
soda, tea, water, coffee, concentrated tart cherry juice, orange juice, nutriblast, skim milk, almond milk,
Worry About Yourself, Bravelute. YOU DRIVE!!

Why are you DOING that?
Supporting others on SP, sitting in the recliner, going to the farmer's market, buying a nutribullet, working out in the pool, going for a walk, doing the aqua zumba class, spending money on exercise DVDs, spending valuable time tracking the food you eat, keeping this public journal, not going for strength training?
Worry About Yourself, Bravelute. YOU DRIVE!!

I only ask that you ask the questions, consider your answers, and then YOU drive the bus on this journey. Base your decisions on good information from sources who care about your health.

Worry About Yourself, Bravelute. YOU DRIVE!!

This blog was written in response to the toddler's demand in this video:
( Link edited. Hope it works.)

Thanks to SammiesMom13 for sharing this link on her blog today!

  Member Comments About This Blog Post:

JUSTYNA7 4/22/2013 11:59AM

    That was hilarious. You worry about Your Self. I don't need any help. You Drive! Hahahaha! Well, I guess I'm doing that. Good planning couple of days and now today I am doing it. Trying to eat clean. I decided to use super hero powers to help. I wonder what that toddler would have said to that??? Have a great day.

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NELLIEH1 4/21/2013 8:21PM

    emoticon emoticon us to decide and then do it.

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FISHER011 4/21/2013 2:39AM

    BRAVELUTE- I loved it! emoticon

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MAWMAW101 4/20/2013 5:29PM

Well said! emoticon

Comment edited on: 4/20/2013 5:31:36 PM

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L*I*T*A* 4/20/2013 2:23PM

    thanks..................... emoticon

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LVSHOPE 4/20/2013 11:47AM

    Thanks for building on the video!

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LESLIELENORE 4/20/2013 11:35AM

    emoticon emoticon emoticon

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CHRISTINASP 4/20/2013 11:34AM

    I too got the long list and then did a search for SammiesMom13: Here's her blog:

Do you get a lot of questions of this type?
People never ask me about my habits. I try to tell them about green smoothies and POOF - gone is their attention! LOL Just the thought of drinking spinach turns them off...! You should see some of the faces they make!
So these days I don't TELL them about it, I make them one and let them try it. That has 'converted' quite a few people so far!

Comment edited on: 4/20/2013 11:36:05 AM

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CONNIES-WAY 4/20/2013 11:22AM

    emoticon emoticon emoticon

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PATRICIAAK 4/20/2013 10:35AM

    link goes to a long list - not a video

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All or Nothing at All

Thursday, April 18, 2013

When I was in high school (in the sixties) , the prevailing wisdom for dieting was all or nothing. Well, it was really hardly anything or nothing. Unless you ate hardly anything, you could expect to lose nothing.

When I was a senior, I went to a doctor for a check up. He said I was overweight, put me on a low calorie diet (600 calories a day) and prescribed diet pills. Hard boiled eggs, zwieback, and sliced tomatoes which alternated with tomato juice was the prescribed diet for all meals and snacks. I did lose weight. I thought I was going crazy because the pills made me think I had spiders crawling all over my back. When I couldn't down another meal of zwieback, I gained back all I lost and more.
Note: When reading back over some comments, it did my heart good to see others have difficulty with all those abbreviations!! So, think about I "gained back all I lost and more" as you read the next bit.
Everyone here probably knows that G-BALAM syndrome! My thinking was lost to low calorie dieting and the G-BALAM syndrome, over and over. Grapefruit diet. Cabbage soup diet. Lost my gall bladder after a protein shake diet.

Even in 2006, I still hadn't learned my lesson. Everyone at work was using a packaged nutrient low calorie diet with great success. Yep, I started it, lost 65 pounds.

This time, it resulted in a cancer diagnosis, 2007 then 2008 again. The chemotherapy for that one went on for four years. Yes, I gained weight again. I felt it was my job to keep eating, keep up my nutrition to give my body a chance to heal. I can hear you laughing. I had no clue at that point what nutrition was. I knew the donuts I'd stop for on the way home from the infusion room wouldn't help anything. And as I gained weight due to my vices and the steroids I received every week, the doctors weren't concerned. They were glad I was still alive. So was I.

After I stopped chemo, at my highest weight yet, I decided I was going to learn and do everything I could to be healthy. Yes, I wanted to lose weight, but it was a small part of the health issue. I had a lot of little chronic things that I thought I was going to have to live with: migraines, neuropathy, balance issues, tinnitus, extreme fatigue, mild depression. And working with a chiropractor, my oncologist, and my primary, and my own exercise program, we have fixed all those issues. migraines fatigue, tinnitus and depression are gone. Neuropathy stays away as long as I exercise in deep water at the pool morning and night. That might seem rather extreme- the all or nothing attitude popping back up again, right? Well, I look at it like this. Take aspirin or a more extreme drug for the neuropathy every 4 hours or exercise in deep water morning and night. To me, it's a no-brainer. Especially when the aspirin is a risk factor for tinnitus. And I hate tinnitus. It interferes with playing the harp!!

Because of the resources here, I FINALLY understand the importance of giving my body enough nutrient dense calories to support my health and activity.

I finally understand that food manufacturers and restaurants don't have my best health in their best interest. My health is my responsibility. Decisions about what to eat, where to eat, how much to eat, how to prepare food, even how to grow my food must be made wisely.

I am delighted at my varied diet. Yesterday I had 14 fresh fruits and vegetables, and the greens I used in my smoothie came out of my garden. My calorie intake ranges between 1350 - 1700. It could be higher due to my activity level, but the thyroid medicine is still not regulated.

Am I healthier?

I have lost 53.5 pounds since August 2012. I haven't been hungry a day. My cholesterol is down to 202. My blood pressure is running 120/65. My glucose blood work is perfect. I have the energy to walk a 20 minute mile morning and evening. I workout in deep water at least 45 minutes morning and evening. I will go for my PET Scan Tuesday to be sure the cancer beasties haven't returned a third time. But I am confident I have done everything in my power to rob them of any blood supply by eating a good supply of anti-angiogenic foods. And the weight loss can't hurt either!!

I'm afraid I have switched from a hardly anything mentality to an All or Nothing mentality. All of my decisions must be healthy or nothing happens for the good in this old body.

  Member Comments About This Blog Post:

JO88BAKO 4/19/2013 9:57PM

    I kinda fall into the all or nothing category. We live in Iowa during the summer. I just wish it would warm up. Have you put a garden in yet?

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CAMSEDGE 4/19/2013 10:44AM

    You have really made a bumpy trip over the years and maintained your sense of humor...the most important item to recovery. As they say..."Don't take life so serious, it's not permanent". Wouldn't life be more pleasant if we recognised and adhered to reason that we gather over the years. Healthy foods and intake really go a long ways towards feeling good.

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CRAFTSFAN1 4/19/2013 4:20AM

    emoticon emoticon Thank you very much for sharing your experiences, BRAVELUT. It's always very inspiring reading what you have to tell.
CHRISTINASP mentions that she read your book. What book? I would like to know more about it.

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L*I*T*A* 4/18/2013 8:33PM

    emoticon emoticon emoticon emoticon

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NORASPAT 4/18/2013 8:29PM

When that was coined there were no artificial anything and no true processed foods. The wheat was milled but no bleach, not bromated and all the good bran was left in.
When I was in school, I was homeless and poor. I got free meals BUT I had to CLEAN my plate because the school gave you food you will eat it. Oh my I would sit there crying and ready to burst.
I was the fat kid but my Gran with whom I lived said I ate like a bird. When you are five years old and vulnerable you do what the grown ups tell you to do.
Now I am doing it right for myself. Eat IF I am hungry not by the clock.
I enjoy your wisdom BRAVELUTE Hugs Pat in Maine. emoticon emoticon

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MARILYNROBERT 4/18/2013 8:16PM

    You are doing so much good for your body, mind, and spirit! Keep it up. You are showing us that we can all finally learn even if we spend years doing the wrong thing first. And that time that you spend in the pool is wonderful. emoticon

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NELLIEC 4/18/2013 6:37PM

    I am also wondering what G-BALAM syndrome is.

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PATRICIAAK 4/18/2013 6:13PM

    Definitely, a 'like' blog!
Wise words.
BTW, I'm not familiar with G-BALAM syndrome. What is it?

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WORKNPROGRESS49 4/18/2013 4:47PM


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CONNIES-WAY 4/18/2013 4:43PM

    I think it's great you've found what will work for you and I hope you'll continue to stay healthy. emoticon

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CHRISTINASP 4/18/2013 3:16PM

    I read your book, but your story never ceases to amaze me.

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40PUDDLEJUMPER 4/18/2013 2:23PM

    emoticon I hope all goes well at the PET scan x

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MANDELOVICH 4/18/2013 2:11PM

    Bravo at your amazing transformation and all you have overcome.
My husband has cancer right now and I gained the weight! Am in a better place now and am starting to care for myself again. Really happy for you!
What is anti-angiogenic? Might be good for him??

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CAROLMAID 4/18/2013 1:56PM

    Hi! Your name and blog popped up in my e-mail....I think because I mentioned a plateau somewhere. (almost freaks me out a little!!!) Anyway, I saw your SP page and read a blog or two. Wow! U are on an amazing roll having overcome sooooo many hardships and lifes "curves" So good for you...and Thank you for the excellent reminder that it can be the little things in a day that are so very important and that trying to be healthy trumps weight loss :)
NSV's are what life is about! Keep it up! Im working on my plate looking healthier at every meal but mine are nooooooo where near the thing of beauty your plates are! Very impressive!
If you don't mind I'm going to add you as a friend....stop by my page n say hi! if the mood strikes you anyway. I'm just an ordinary jane compared to all this but I love meeting people like you who can bring something positive to the universe!

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ANRU7695 4/18/2013 12:41PM

    Definitely "liked" this blog.... Way to go for the changes you have made, and keep up the good work!

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LESLIELENORE 4/18/2013 12:19PM

    You are awesome! You have made changes that have improved your quality of life, which is wonderful.

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MATTEROFHEART 4/18/2013 12:14PM

    Wow! You are such an inspiration! I remember all of those diets (and tried most of them too!) They all resulted in eventual weight gain! You are doing so great! You have taken back control of your health! I am on my way to doing the same thing! Way to go!

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The Full Plate Diet has undergone a Facelift

Wednesday, April 17, 2013

I used to share as a web page to download what I considered to be a phenomenal e-book resource for anyone who was frustrated with their diet program because they always felt hungry.

I went to their site to see what was new there and I was redirected to I had to register at the new site (free) if I wanted to download the free e-book. I then spent lots of time looking for the free .pdf e-book. So to save you that trouble, here is the page where you can click to download the free .pdf. It can then be read on a computer or kindle. I can't help with Nooks or smartphones.

So you will need to register to be able to download the book. If you have already downloaded the book, it appears to be the same.

Scroll down to the link "Download the Book."

On the same page you can download a new .pdf resource called called Fiber Guide.

They have evidently created an Audio book of the Full Plate Diet Book and made Chapter 1 available on their web page:

The CD does NOT include chapter 5 - 7 of the book since they are visuals.

  Member Comments About This Blog Post:


    Nice of you to take the time to share.

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PATRICIAAK 4/18/2013 1:05AM


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MARILYNROBERT 4/17/2013 8:36PM

    Thank you. My mom is using this method of eating and it's helped her balance her calorie intake.

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ANGEL1066 4/17/2013 7:34PM

    GOOD info, thanks

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JUSTYNA7 4/17/2013 6:24PM

    Thanks for doing the work.

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ADAGIO_CON_BRIO 4/17/2013 5:25PM

    Thank you! I appreciate it very much.

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CHRISTINASP 4/17/2013 4:40PM

    Thank you, will be downloading the book

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LESLIELENORE 4/17/2013 4:20PM


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LAURAAT 4/17/2013 4:14PM


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POPSY190 4/17/2013 3:34PM

    Thank you.

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Sometimes your Plan B is just having a few habits working for ya . . .

Tuesday, April 16, 2013

Do you know those days when life happens?
It might be a senseless shooting at an elementary school.
It might be a senseless bombing at the Boston Marathon.
It might be a rotten day at work or the doctor's appointment.
It might be a family crisis.

I know you understand those kind of days.

So today I have struggled to not dwell on it. To not retreat to my recliner. When tears welled up and I felt like doing nothing, I still went through the motions. I had already planned and entered my meal plans in the tracker, so I followed through and made and ate the delicious meals.

And the plans were made to walk before breakfast, eat, and go to a water aerobics class at 8:30. and again to the pool at 7:00. With other activities sandwiched in between, including paying attention to parts of my kitchen that need reorganization with the addition of the nutribullet. The plans were in place for exercise, and I followed through.

So I made it through the day and met a new real-life friend at the pool who has been working at ETL and weight loss and getting healthy without benefit of SP. So I was able to share this wonderful place with her.

And as I walked before this last SP session of the day, the sky was beautiful, full of stars. A balmy Florida breeze reminded me that one deranged person was not proof of the stuff that most of us are made of. I knew that already, but after seeing the exact horrific moment over and over again, I had almost forgotten. Thankfully, my SP habits acted like a scaffold for my day supporting me, allowing me safe footing to climb up beyond the madness to my own safe, quiet haven.

  Member Comments About This Blog Post:

SHARJOPAUL 4/17/2013 9:38AM

    Congratulations on your triumph!!!!!!

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PKBOO3 4/17/2013 9:29AM

    Very well written. Thanks for the encouragement. Our world has many horrors in it, but out of situations like these, the strength and goodness of humanity always comes through. I pray for support for the families, friends, and neighbors of those affected.

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LESLIELENORE 4/17/2013 9:22AM

    Yes, it works.

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BLUEROSE73 4/17/2013 9:10AM

    That is awesome that you were able to get past your desire to curl up in your chair all day long. I let myself have one down day. Yesterday I started to fight back.

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DRAFTLOVER 4/17/2013 6:27AM

    That was a wonderful blog........ "one deranged person was not proof of the stuff that most of us are made of".......Thank you!

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CHRISTINASP 4/17/2013 4:58AM

    Yes, I can relate. On tough days our habits keep us going. They are indeed a structure that makes it easier to continue and stay on track.

Comment edited on: 4/17/2013 4:59:20 AM

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PATRICIAAK 4/17/2013 4:56AM

    It is important to live, even if it is plan B, rather than exist and just react.

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CBRINKLEY401 4/16/2013 11:39PM

There are more good people in this world than bad. We just have to keep reminding ourselves of that. Just like Mr Rogers said - when something in the news would bother him, or something bad would happen, his mother told him to look for the helpers.
Yesterday's bombing was an act of hate. But what you saw, if you read the news or watched it, was all the GOOD people who did what they could to help - giving up their coats and other clothes to keep the runners warm and to use as bandages, etc., sharing their cell phones so that runners behind the blast area could try and contact their families to make sure they were all right. What we saw were total strangers who reached out to others to help, to do what they could, to demonstrate that good will prevail.

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JUSTYNA7 4/16/2013 11:23PM

    I have a good story I think, to share. A good friend is doing her "bucket list". She has cancer as a side effect of agressive drugs she is taking for a rare neurosarcoidosis in her spine and brain. We did not think she would make it till Christmas but the drugs seem to be helping while at the same time hurting her. No one knows when or when things will end or how. She has been told she may lose her sight, her voice, her mobility at any moment. Which all sounds aweful and believe me there have been lots of tears shed. But today we went to a private harp concert given by my harp teacher. "With all the doctor's appointments and tests I had this week... all I could think about was this concert". It was only a half hour, but it was amazing. Lucille played the most beautfiful music I have ever heard and in her small house it resonated all through our chests. I was moved to tears by more than one piece. The best part was the end. I had announced we had time for one more song and Lucille thought for a moment and then went to a shelf and picked up a sheif of music. "This is not yet published but it is brilliant" she said. And she began to play.

I have just started teaching my friend Donna the harp and she is only playing the very basic notes, but as she watched and listened to the piece her whole face lit up. "I could play that". Lucille and I were both nodding and then Lucille played another part of the song and said "and Justyna, you could play this". It was simple, simple music. As we sat listening to a world reknowned harp player play I was struck with the thought that we could have been left with a sence of awe and magnificence... but instead she gave us the gift of .. hope. My friend and I are determined to learn this piece and the three of us will play it together. I am so grateful for this afternoon. I'll be sharing this with Pat too.

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NORASPAT 4/16/2013 11:02PM

    emoticon My day went well but still i kept those awful thoughts coming in to my mind All day long . HUGS Pat in Maine. emoticon emoticon

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Plan B

Saturday, April 13, 2013

My dad used to imitate Jack Marshall and the character he developed: Butchy McGurk. Dad would pull his hat on wierd, pull a face and talk like he was drunk, though he never drank.

What sticks with this old memory are the lines that went like this:

Yes, Bushy McGurk. When he joined the Army, he said, "I want to be in Company B. I want to be there when they leave and be there when they come back."

There wasn't anything funny in the words. In fact I figured that's the way I would feel if I were ever drafted into the Army. But we would always roar with laughter at Dad, acting so silly. Anytime the climate got a little boring, or tense, or quiet, he seemed to have a plan B ready to make us laugh, to remember we were to be having a good time!

Having a plan B (and sometimes C, D, or E) helps us have a good time on our journey.

Yes, I'm talking about more than a Plan B contingency, that we switch to when conditions don't allow our favored Plan A, knowing that as soon as conditions improve, we'll be able to return to our comfort zone in plan A.

Some of you know my Plan A for pool workouts just hit a glitch when a young child pooped in the community pool. My first plan of action would have been to retrieve the offending poop, then go take a shower. But no, all the males in charge said, "Everybody out of the Pool!!!!!" and then disappeared, as if afraid it would jump out and get them. I'm sorry gentlemen, but from where I sit, it's the women who usually get to change the diaper or walk the dog or clean up on aisle 9 after a child has been sick in the night.

So, I'm at the YMCA pool 10 miles away until the pool reopens. And I have Plan B DVDs for indoor if it gets too hot, or thunderstorms prevent sticking my toes in a pool.

But I think I need those other plans just to spice things up. Sure, it's easy comfort to enter my favorite meals into the groups on the tracker, and paste the same breakfast plan in every day or every other day. Or I could get into a habit of having sliced apples with almonds for my evening snack every afternoon.

Or it's easy for me to settle into the same workout routine day after day.

I'm learning at SparkCoach that the sameness is not good for my body. It needs variety in sources of nutrients. There's nothing wrong with that apple a day, or the healthy fats and protein in the almonds. I just need the nutrients from berries, or citrus, or exotic fruits like pomegranates or wild strawberries!
And all of you could probably write the paragraph here on how and why my body needs to have the work out changed up periodically.

But my biggest reason for plan b, or c, or q, is to keep my interest over the long term. In the scheme of things, the 365+ days that it will take to lose all the weight desired will truly be a relatively short time when you compare it to the 23,543 days I have lived, or the total days I will live. And boredom with routine food choices or daily workouts will be my downfall as I approach maintenance. If I am bored with what I'm eating, I will look for other more exciting choices which might mean some of those unhealthy unmentionables I used to eat. Or if I am bored with walking on the treadmill, it could be very easy to stay in the recliner.

No, I want to be a part of Company B, because I want there to be variety and spice in my life, because I want to be healthy, because I want life to be full of fun.

When I have the stamina to be able to pull off any one of the versions in this You Tube video by Bette Middler, I'll know I have reached my desirable weight goal!

If you can't see the video, it's a compilation of Bette Middler singing "Boogie Woogie Bugle Boy." And while I think the video is fun, the key here for me to know when I've reached my healthy weight goal is simply the stamina to do anything I want.

How will you know when you have "arrived?"

  Member Comments About This Blog Post:

FISHER011 4/14/2013 11:15PM

    Thanks Bravelute!

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BRAVELUTE 4/14/2013 6:25PM

    Christina, I wasn't writing to tell anyone what they needed to do. I combined 3 Spark Coach assignments, one which asked me how I would change up my exercise routine. And another about what my Plan B was. I was writing about my need for non-routine in exercise and food, and my idea of what it meant to have a Plan B. And the third asked me to think about how I would know when I had reached my goal weight, without using a weight chart or scale.

Comment edited on: 4/14/2013 6:28:29 PM

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CHRISTINASP 4/14/2013 11:39AM

    Couldn't watch the clip, it says it's not available for my country because of violations of copyrights or something like that.
I am not bored at all doing the same workout day in day out. I never get tired so far, of walking or biking in nature. Nature is different every day.
I also am not bored yet with my food plan. I'm fine having the same breakfast every day, but then I changed around A LOT with my foods in the past year.
So I'm not sure that it is always necessary, for everyone, to keep changing food and exercise routines. I feel much better off enjoying that same old routine of exercise daily than NOT doing any exercise, like before. That, I am sure about!

Sounds like your dad was a wonderful person. Lucky you.

Comment edited on: 4/14/2013 11:40:17 AM

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BROOKLYN_BORN 4/14/2013 8:13AM

    Good for you! Having an active plan B, C, D... prevents falling into plan Zzzz on the couch.

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ANGEL1066 4/13/2013 7:10PM

    my workouts usually get varied for me, as yours did. Lately I've been unable to use the elliptical trainer, since it broke a part and is awaiting a replacement. So I've been walking outdoors and using dumbbells inside, alternating. Then winter struck again, leaving 3 feet of snow covering my yard and vehicles. So, for past 3 days shoveling snow has been my exercise. It took that long to dig out. Not sure what my workouts will be this week - more snow is expected, and my dumbbells are still handy. The important thing is to keep moving! I'm really looking forward to pool reopening in spring.

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MARILYNROBERT 4/13/2013 6:33PM

    Let's keep going. Keep things interesting so that we keep on wanting to be active. emoticon

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LESLIELENORE 4/13/2013 1:40PM

    I don't think I ever want to "arrive"... I always want to be striving for the next goal, the next possibility.

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LOVESTOWALK49 4/13/2013 1:22PM

    Variety is the spice of life. Love the Bette Midler clip. emoticon

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BIGDOG18 4/13/2013 8:13AM


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LORIVIOLA 4/13/2013 8:08AM

    love the Bette Midler clip!
good for you.
thanks for sharing.

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PATRICIAAK 4/13/2013 8:01AM

    When I keep going after the grandchikdren are tired out.

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