CASSIOEPIA   218,031
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CASSIOEPIA's Recent Blog Entries

Finally - a sign of Spring!!!

Saturday, March 28, 2009

This is my hubby, and check out down by his feet. Why, I do believe it's WATER!!!!!! Some melting enough to form pools, which he is trying to shovel the ice away so the water can drain. If we get enough of this going on, all that white around him will also disappear. Could it be???

At the same time I am trying to rush spring's coming in, my son is trying his best to get the most that's left out of winter. Here he is:

Walking weather is back! And I'm feeling it.

  Member Comments About This Blog Post:

TX_WILDHEART 4/8/2009 7:51PM

    daaang .. that is alot of snow! -- for APRIL.
Should I tell ya I got a sunburn yesterday on my lunch walk?
yeah.. probably not. LOL

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LILHLFPINT 3/29/2009 7:59PM

    (wow! that's a lot of snow you still have!)

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CHOCLAHOLIC 3/28/2009 9:49PM

    OMG Cassie ! I can't believe you still have that much snow! (I'm going to quit whining about the "chilly" weather we're having here in Michigan! I actually spotted my first tiny crocus flowers peeking out of one of my flower beds today)

Thinking warm thought for you girl ! emoticon emoticon

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NANCY-GIRL 3/28/2009 7:22PM

    I will never complain about Vancouver weather again!
I can't imagine having snow this long!! I'm so antsy to get out to the beach & here you are celebrating a bare patch of pavement & puddles. Wow.
Let the sun shine!!
Happy Spring!!!

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Three Year Spark-iversary

Sunday, March 22, 2009


Sunday, March 22nd, is my three year anniversary from joining SparkPeople. It was one of the best finds I could have ever received. After looking at some pictures of me and my family taken at my brother's wedding, I was feeling very down about how I looked. I googled for a calorie counter, and SparkPeople arrived in my life.

I have learned so much along the way, both about health and fitness, but also about myself, and what I am capable of when I don't place limits on what I can do.

1) Be kind in your mind, when you are talking to yourself.
This one is huge for me. I used to always talk down in my mind, calling myself lazy, fat, stupid, and lots of other things not fit to print. A few SparkArticles later, and I have learned how to replace those thoughts with loving and respectful thoughts. If I don't love myself, how can I expect others to do the same.

2) Perfection is more trouble than it's worth.
I love to get myself all psyched up for a workout -- lots of conditions need to be right, and I also like to make it at least 45 minutes long. So in that spirit, I would blow off a workout if the wind was too high, or if I didn't have enough time, or if blah, blah, blah.... Now I know that any extra movement is good for you. Dancing in the kitchen while the soup is heating, taking extra steps in the parking lot, and using more manual type appliances when working. The perfect workout is actually any workout that means you are moving and not on the couch -- no matter how many minutes it lasts.

3) Brown is much better for you than white.
I have switched our whole family over to brown rice, brown (whole grain) bread, and basically more fibre in many types of foods. I like the fact that my decision to get healthier myself has led to our whole family eating better.

4) Goal setting doesn't need to be difficult, and baby steps lead to huge successes!
Through SparkPeople, I have learned how to set goals, and also how to take the steps necessary to make those goals come to life. A huge accomplishment for me was learning to run. The Couch to 5k program gave me the tools to get through the early steps, and then following a half-marathon plan got me to another major milestone in my life -- completing a half marathon with a smile on my face!

5) Buddies are GOLDEN.
Shortly after I started SparkPeople, I met Trish (RACING4ME) on a team thread. We hit it off and started really checking in with each other on a daily basis. Having her support behind me really helped with my motivation. We promised to support each other with a daily check in for cardio workouts and whatever else we wanted to share. After a year, we were able to meet in person. This very good friend is a result of SparkPeople, and I don't know if we would have ever met otherwise, and that would be sad.

6) Everyone has a story.
When I get down, I love coming here and looking at other people's pages. Some people are facing such huge obstacles, and still finding time to be healthy. Also, I like to post on the threads and provide encouragement and support to others. It really does help me out to help others. My teams keep me rolling in the aisles some days, and things are never boring. Getting to know others virtually online is a blessing.

7) Bumps are a part of life - get over it!
We all have those great weeks and months, when the weight is falling off as you expect it to. But then a plateau hits, and we just need to switch things up. It may take weeks to get over it, but we can get ourselves back on the weight loss wagon any time we choose to. Just take the time to start over whenever you need to.


So happy Spark-versary to me. It's been a wonderful find.

  Member Comments About This Blog Post:

LILHLFPINT 3/28/2009 7:31PM

    (aw, happy belated spark-versary.)

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RACING4ME 3/23/2009 12:42AM

    Hey honey,
I am so absolutely proud of you!! I can't even believe that it has been 3years, nor can I believe how much has happened in that time. You have grown as a person, a Mom and Wife, as a leader, as a motivator...heck, as a very wonderful friend. I salute you for all of your accomplishments, and thank God that I was allowed to be part of it:)

Looking back to 3 years ago...we were so eager, hoping that we would find the magic cure to our issues. Sad at not losing, happy at losing, perplexed at the wondering if we actually understand the game....followed by the intense "ah haaaaa" moments when we got to put the pieces together. Cass you have been my partner in crime through-out all of it...and for that I truly Love you!!

We are indeed lucky to have met each other...and I know, even though we live far apart, that we will never be further away than a phone call, and a kind word.

Love ya,

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BOBBYD31 3/22/2009 8:23PM

what great insight you have achieved thru spark and what is better is that you pass it along to anyone that is willing to listen. congratulations on your wonderful journey my friend
bobby emoticon

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KEYJO83 3/22/2009 7:56PM

    emoticon We are glad you found it!!! I love having you on the blue team!!! I have my 3 year coming this year too....October 16, 2009 to be exact. I love spark so much, it is so wonderful!!! It helps encourage me to get back up & back on the wagon each time I fall off!

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RUNNINGWILD 3/22/2009 4:37PM

    I'm glad you found Spark. If you hadn't we'd have never found you. Congratulations on you 3rd Anniversary. emoticon

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NANCY-GIRL 3/22/2009 4:21PM

    emoticon emoticon H A P P Y . S P A R K A V E R S A R Y ! ! ! emoticon emoticon
Happy Sparkaversary to you, Cassie!!

You have been such a motivator to me in the 2 yrs I've been here!! Everytime it's snowing I think of you actually RUNNING in that stuff! LOL

And thanks for this amazing blog! I'm struggling w/ #2 right now - waiting for the perfect conditions to run (did you have to specifically mention WIND?? LOL) OK, ok, I'll get off my rear & head out today... :-)

I've got to get back to the Deck! So many treasured people, like you, there!!
Happy Sparkaversary!!!

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MIAMIA7 3/22/2009 4:15PM

    Cassie-Happy Spark-iversary!!! I loved everything you wrote and agree completely! It always makes me motivated to read every ones stories. Doesn't Spark People make you feel powerful? Thanks for all the great insight. Your Rookie Runner friend-Anne

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WOODHEAT 3/22/2009 12:01PM

    Happy Spark-iversary! Well said Cassie! Spoken like a true leader! I wonder if you realize how much impact you've had on the lives of others here SP over the past 3 years.
I'm proud to call you my friend.
Life is good!

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PUPPYWHISPERS 3/22/2009 11:18AM

    Happy emoticon!!

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COOPSM 3/22/2009 11:10AM

    Happy Sparkiversary!!!!
Thanks for being such an inspiration!!!

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HEALTHY4ME 3/22/2009 9:41AM

    Happy Spark anniversary!!!! You have done super great!!!! I am so impressed with all that you have mastered and are still doing!
I have always enjoyed yourblogs and your spage so do know that you have given me incentive and motivation often.
HUGS and continued success!

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GIGI1222 3/22/2009 9:29AM

    Happy Spark-versary!!! emoticon I have enjoyed chatting with you so much since I joined the rookie racers. I totally agree with you on this site being a great find!!

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    Happy Sparkiversary! Amazing how life can change in three years, eh? I'm SO GLAD you are around these parts!

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    Wow...has it been three years? I remember when you were doing couch to 5K! And look at you now!!!!

Great insights by the way....

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BLUEROSE73 3/22/2009 12:51AM

    congratulations. I am glad to hear success stories on this site. It helps give me inspiration to keep trying.

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Big Work Week

Saturday, March 14, 2009

So I just had a very tough week. We are doing a big project at work, and this was one of the weeks we had to hunker down and get things done in a big way. A bunch of us all got together at the head office to verify data, log failures, do clean-up, and strategize so that the failures come across cleaner next time. Long days, little sunshine, and working in one position for hours and hours. I feel like I've been run over by a truck.

A couple of good things happened cardio-wise this week though.
~ Deep Water Aerobics with Weights
Man is this a fun workout. We used little barbell looking weights throughout our hour long workout. When I picked them up from the box, I said "these aren't that heavy". They were weighted bars with 6 inch circles of styrofoam on either end. We had to do laps plus other exercises with this and the styrofoam drags through the water, creating quite the workout. When we were working abs, we were able to put the barbell weights under our arms to hold us up, and then do all kinds of ab work in the deep water. I absolutely loved it, and would do this several times a week if it was available here.

~ Track Running
I have never run on a track before, well other than the dirt ones in high school that would run around the school yard. This was a real, professional type track -- indoors and around a soccer field. I haven't run in about four weeks due to a back issue, so after a five minute walk warm-up, I did a 3 minutes of running / 1 minute of walking combo. I was able to do this for 20 minutes only, so then switched to walking and stayed for a total workout of 75 minutes. I'm surprised at how little I was able to run. I thought that I would be able to do the 3/1's for 45 minutes. Four weeks is a long time I guess, and I'll have to build back up to running more again.

Being in the city had some great opportunities for new cardio to try. We were working til between 6-7 each night, so the nights I did cardio I had to give-up supper with the work team. I didn't give up supper totally, just couldn't fit it in with the team AND do a cardio workout. Give and take - it's what this new life is all about.

This kind of a week sure gave me an appreciation for people who work long hours and try to fit in cardio. It's tough to fit it in, but it can be done.

  Member Comments About This Blog Post:

TX_WILDHEART 3/17/2009 3:57PM

    wow wow wow... look at you go!
Working long hours really really takes it outa you. All that brainstorming and sitting in one place will plum wear you oooouuuut! My days have been like that, plus we are movning on Friday to another building - which is stress bigtime. So ... I just had to text my trainer to say "no training for the sick person today"... and really I wanted to kick myself. UGH.

The deep water stuff sounds fun - scary but fun!
I wish we had that! waaaah!

Happy St. Pe's Day! woohoo!

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VALERIEMAHA 3/17/2009 12:32PM

    YOU HAVE INSPIRED ME! I was looking for low-impact, highly effective exercise modalities and reading your description of Deep Water Aerobics with Weights caused me to call the Fitness Center I just joined to see if they have a comparable class -- I actually read them your description! They sure do -- Monday-Saturday! I'm so excited. I hadn't yet explored the Aquatics resource at the Center. Soooooooo...tomorrow at 8:00am, I'll be front-and-center, frumpy body and frayed spirit, ready to JUMP IN (pun intended)!

Your assignment of priorites durig a difficult period is nothing short of impressive.

Thanks Cassie.


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    You never cease to amaze me....

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Sunday, March 01, 2009

Hubby and I were away yesterday and today. A much needed time to ourselves kind of road trip. I have been so busy with new responsibilities at work, and it has shown with more stress at home. Not only have I had a sore back that has sidelined me from my running, my time with hubby had taken a step back. We were arguing and misunderstanding each other like crazy. Stepping back and taking off was his idea, and it was certainly a good one. We are on the same page again, and the roller coaster ride has levelled off for us again. Whew!

But, when I got back home, one of my emails from SparkPeople was there to tell me that I had received enough votes to become a SparkPeople Motivator! Secretly, I have been wanting this for soooooooo long. I went to the Motivator pages, and found mine under "Positive Attitude". I am honoured with this designation and a huge Thank you to everyone who sent in a vote.

What a great end to a fantastic weekend.

And here is a picture of me and my sisters that was taken at the wedding last weekend. We sure had fun getting together again.

  Member Comments About This Blog Post:

TX_WILDHEART 3/4/2009 8:03PM

    Fiiiinally... FINALLY!! tehehehe. I know how excited you are! Aint it a cool feeling!!!!!!!!!! I'm sooo proud, and really happy that SP listens to its members!

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LILHLFPINT 3/3/2009 3:02AM

    (whoo hoo! congratulations on your motivator nomination. it was well deserved.)

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LILHLFPINT 3/3/2009 3:02AM

    (whoo hoo! congratulations on your motivator nomination. it was well deserved.)

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KAYOTIC 3/2/2009 11:01PM

    Congratulations Cassie! It is certainly well deserved!

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HEALTHY4ME 3/2/2009 7:00AM

    Congrats on being a motivator, I know that you are for me and I always come to read.
Glad you and hubby had a good time. You are right it is often a needed break, and so nice when hubbys suggest it. Just seems that much more special. Good pic too, your sister on the end looks like a friend of mine.
Hope your back is feeling better and you are back on par soon.

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KATRINAKAT23 3/1/2009 10:00PM

  Congratulations on becoming a motivator. You deserve it.

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BOBBYD31 3/1/2009 9:42PM

congrats you are a true motivator and this is well deserved. anne and i are very happy for you and glad this is something you wanted.

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    You are TOTALLY a motivator! Glad you got some much needed encouragement -- and a reminder that we all love you ;0)

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Desk Job

Friday, February 27, 2009

I have been having some issues with my back the past couple of weeks. I went to the Chiropractor on the 18th before our trip to Winnipeg. She adjusted it, and told me that I should be dancing by the wedding on Saturday. I did dance some at the wedding, but it was still fairly sore. Then on the trip home (eight hours), it stiffened right back up again. Then, it got to feeling better, so on Wednesday I decided to go for a short run. It was less than two miles, and I made sure it was one of the slowest runs I've ever done. When it was over, I still felt good, so thought I was on the road to recovery.

Then, I moved wrong at work in the morning, and my back was bad again. So again I went in to the Chiropractor's office, and this time saw a different lady. As she was taking my history, she wrote in big letters on the right hand side of the chart "DESK JOB".

Now, for some reason, that has been bothering me. I told her at the time that I wasn't inactive, and I'm training to run a half-marathon in April (and this sore back sure isn't helping with training schedules). I strength train and ride my bike and occasionally do yoga, as well as walk back and forth to work each day. Still, she didn't cross out that "DESK JOB" comment, and still, I'm finding it offensive.

So now the question is this: Why am I finding it offensive?

It's a true statement.

Has she assumed that I am inactive?

If she did, why do I care so much?

I guess I'll stew on this for a little bit longer and try to figure out why it is bothering me. I'd love to hear if you have an idea on it. Sometimes it is clear from someone else's point of view, while hidden from the owner of the thought.

Or perhaps I just need a new job!!!

Maybe a lumberjack!

  Member Comments About This Blog Post:

MUNCHIESO 3/4/2009 8:00PM

  Get a big black magic marker and next time you go, blot it out! If they re-write it, tell them you will get another "back adjuster."

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WOODHEAT 3/2/2009 7:22PM

    Runner, Highly active
Hot tub advocate
Great Friend

There! Now I put that up in the right hand corner. Hope you have more fun analysizing that!
Love ya Cass!

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MAUIMA 3/2/2009 11:31AM

These concerns are real and reasonable. I am not a doctor and don't in any way attempt to make diagnosis or recommendation. But...I did work for spine docs...and developed some experience fro my time there.
I guess I believe its critically important to have facts when dealing with reoccuring back pain. Films=facts...its the most important step. And no matter how fit/active a person is, they can experience exacerbation of an injury, if they sit for long periods, or just twisting wrong making a bed in a hurry. And long periods sitting can be 1 hour for a back with an injury...truck drivers can be particularly at risk.

Cassie, please don't worry about what anyone else says...but listen to you...if your pain continues gets some films to get Facts! Sometimes a chiro will help...sometimes it makes an injury more unstable...reality.

And you know there are some facilities who produce better films than others. Look around and ask questions. Considering what level of education is very important. Chiros, Ortho, Neuro, and Spine or certified spine specialists all have vastly different education.

And just because you have gathered facts, doesn't mean you have to do anything...but facts put you in the driver seat instead of someone writing notes based upon a conversation or impression. Facts help the emotional side of pain.

Sorry its acting up again...Degenerative Disk Disease is something that can only be picked up on films and it can present many aggravating symptoms...MRI the best. Who knows...need facts.
I am here for you! I know how you want to be back pain free...and out running!

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KAYOTIC 3/1/2009 4:17PM

    I like the way you are analyzing this, in that I do kind of agree with KatrinaKat, that this likely was not meant to be offensive, and you agree it's a true statement, so why does it bother y ou...hmmmm, are you unhappy with having a "desk job" ? I have a desk job too, but haven't really thought of that as a pejorative term, it's just the reality of my situation (and of millions, perhpaps billions of others world-wide) but it seems to hit a sensitive nerve for you.

I wonder if it's because you come from a family of laborers? Maybe I have that wrong, I know a lot of OP are from agriculture backgrounds, and that is very far from a desk job. If that isn't the case, then I can't really say why you would be sensitive to that phrase.

I hope you gain some insight about this, but remember on the whole, you are active and keep yourself healthy, these things can slow us down, and the desk jobs really don't help matters any! That's why I have to find time to get up frequently and walk around, really don't want to stiffen up, and still, I have giant knots in my neck and back from the "desk job". Then again, I'm still grateful for having a job!

Enjoyed the blog, and the questions you pose, I apologize if my reply was scattered, it just did spark some thoughts for me too!

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HEALTHY4ME 2/28/2009 6:44AM

    Hey move east and you can personal train me!!! same country at least. LOL
Sorry bout your bad back, I hurt my way lower back at work last sat. Got better fairly quickly but vacummed yesterday and now it is sore again. Was the first time it hurt this low. I was laying in bed this am thinking best call chiro again. LOL great minds think alike.
I have anything but a desk job, but know my core muscles are the pits they ae practically non existent so know that is what is wrong with my back.
well gotta scoot hope your back gets better real soon.


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LILHLFPINT 2/28/2009 1:19AM

    (i don't blame you for being bothered by that comment. i would be, too.

it sounds to me like she is quick to judge. maybe she is even jealous of how active you are.

i hope writing this out helped you.)

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KATRINAKAT23 2/27/2009 10:26PM

  She might be thinking that even though you are active when you are not working, you sit for long periods of time at your job.
I hope your back gets better soon. A sore back can make life difficult. emoticon

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RUNNINGWILD 2/27/2009 6:19PM

    I hear there's a huge need for personal trainers. I think you'd make an awesome one. Voila! no more desk job. Or do it part-time in addition to your desk job.

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