CHANGINGSAM   22,479
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CHANGINGSAM's Recent Blog Entries

#105 - Update.

Friday, October 12, 2012

It's been awhile.

Although I'll admit that my "mini-break" from Spark was refreshing, it had its consequences. Honestly, I've allowed my emotions to control me. I've been upset that my shins haven't healed. I've been a little depressed because I thought that I should take time off after my race to allow them to heal; however. this wasn't something I wanted because I was hoping that this race would renew my motivation. So, while some emotional eating has occurred, I will say that I've managed to stop when I felt full.

Yesterday, I went to the running store to talk with the owner about my shin splints. The guy is super nice, and he explains everything. He took a look at my calves and said "You have nice slender calves, but unfortunately, that probably means that you don't have much muscle there." (I'll take that complement! Ha!) So, he suggested ST, continued foam rolling, and compression sleeves. I wore the sleeves last night, and it made SUCH a difference. I woke up this morning with no pain. Amazing!

I got a little too excited about the good news, and I stubbed my toe. I'm not sure if it's broken or just bruised. Just my luck though! Haha. The good news - it doesn't really hurt. It just looks bad. I am still going to run/walk my race tomorrow morning. I will do my best. My only goal is to finish. (Ahh, I'm SO nervous about tomorrow morning!)

Anyways, that's what's been going on. I truly hope that this 5K will rejuvenate me. When I get back, I am going to get a gym membership to focus on ST and other cardio to alleviate the calves. I'm determined to get these babies healthy again!

Hope every one is doing well, and I hope you have a great weekend!

  
  Member Comments About This Blog Post:

WIFEALF 10/28/2012 1:28PM

    glad to see you back on sparks i have missed you

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TIMDEB 10/16/2012 6:50PM

  emoticon

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SUGIRL06 10/16/2012 1:04PM

    I know what you mean! All summer, I was supposed to be training for this marathon but I was dealing with some ankle issues. I'm still going to do the race but it's sort of lack luster now. I wanted to finish well. Instead, I just hope to finish. I mean, its still a freakin marathon but I had such higher hopes for it (like you for your 5K!). Now, instead of thinking "yeah! I'm running a marathon!", I'll be thinking "Don't run too fast, Don't hurt your ankle"

But seriously, don't let anything set you back. After the race, take time off from running and find another sport instead. work on building up your calf strength and come back to running again later when your legs are stronger!
~Ang

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MELLYBEANS0919 10/13/2012 3:28PM

  Glad you are back. Have fun at your race!! So sorry about the toe.

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DRKATZ 10/12/2012 12:08PM

    So glad you're back. I was getting worried! Breaks are good when we feel overwhelmed or burnt out, but just remember how much you succeeded with SP in the past - that is true and it can still be true! I had a lot of the same running-pain issues when I get in my "rut" of just getting on the treadmill or running only for exercise. I have back pain, leg pain, and scared I'm going to do somethings stupid to hurt myself. SOOO. That's why I joined a gym all those months ago. I haven't been in like 4-months (it was a LONG break), but I went last night to a ZUMBA class and just remember how much fun doing OTHER exercises can be for my soul and body. It's nice to change things up. Maybe find a workout routine with ST - like circuit training so that you can get some cardio and muscles. Whatever you choose - just know it's YOUR body and you deserve to have the benefits of a good healthy one. Work with your injuries, not against them and just keep things fresh and new! YOU CAN DO IT!

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C8TSON 10/12/2012 10:44AM

    Hey! I have missed you! I'm glad to hear you working through these issues and coming up with solutions that work for you. I hope the race goes well for you tomorrow. My thoughts will be with you! And don't forget to take care of you! emoticon emoticon

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CIPHER1971 10/12/2012 10:04AM

    Wonderful to hear from you, I hope the race goes well tomorrow

emoticon

Have a great time

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SPICEMWE 10/12/2012 9:53AM

    Oh hun we all have bumps in the road. Try not to beat yourself up too much about it. I'm glad you're at least able to see the positive in it (that you were able to stop when you were full). Sometimes we need a break from SP. I've taken a-many as you know and sometimes it's just what I need to get right back into the swing of things.

BEST of luck to you on your race. I know you're going to do amazing and of COURSE you will finish. You're a rock star, girl!

Also, good to hear that the compression sleeves work. I was thinking of getting some for my pains too. Just work on your ST for those slender calves of yours (so jelly!!) so that the shin pain goes away.

emoticon emoticon emoticon

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POOKASLUAGH 10/12/2012 9:51AM

    Ooh I'm glad you found a solution that works! I cant' wait to see how your race goes!

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#104 - Day 16: Wednesday (10/3) Check In.

Thursday, October 04, 2012

emoticon Water: 8 cups.

emoticon Fitness: I'm following a push up challenge that started two days ago. It's 50 push ups a day. So, I did that. Also, I walked/ran 3.19 miles in 41 minutes. My 5K time was 39:29! Another PR set!

emoticon Food: Again, I had another so-so day in terms of food. I ate out twice yesterday. I had Subway for lunch and Japanese for dinner (junior bowl though!). This week, I guess I've just been lazy, but I haven't felt like prepping my lunches nor have I felt like cooking dinner. So, this is my biggest problem right now.

My motivation just isn't here anymore. I'm tired. I'm stressed. I'm miserable at work. I guess these are all factors for my "I'll just do it tomorrow" excuse. I need to find energy. I need to find motivation. I really need to just do it. My October goals really aren't exciting me. Any ideas on how to get excited about this journey again? I don't want to give up because the next time I "restart", I'll have gained back everything, and that's not an option.

  
  Member Comments About This Blog Post:

BIKECHIC1 10/8/2012 1:45PM

    Think we all feel like that this time of year, it's the season of 'can't be bothered',
Only you can change that, it's just so easy to say 'I'll do it tomorrow', but tomorrow never comes.
Make a conscious effort to make your lunch the night before so it's ready for you the next morning.
Give yourself a treat for every time you manage exercise like a facial at home or a home pedicure or a lovely bubble bath.

I love fitness magazines they always make me feel motivated, I can't get enough of them, maybe buy a few and see if there are any ideas/inspiration inside.

Good luck and stay strong

emoticon

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FITFORMYFAMILY 10/4/2012 7:22PM

    Can you try something new? Maybe even just a new workout DVD or buy a fitness/health magaziine you've never tried before? Spend some time browsing active.com for races in your area that sound fun? I think it's awesome that you just set a new 5K PR. It impresses me that, even though you're not really feeling motivated, you're doing it anyway! And 50 push ups every day? That's fantastic!! Keep up the good work!

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C8TSON 10/4/2012 12:12PM

    emoticon I know your feeling! It's so super frustrating when you take the time to set goals and then life happens and rains on your parade. But, don't give up the goals...each day is a new day! emoticon

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PAPER_WINGS18 10/4/2012 10:31AM

    It sucks when our motivation kinda loses steam.. :( I wish I had some advice. Just know that I've been there. Just keep doing what you can. :)

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MUFFIY831 10/4/2012 10:18AM

    If the running is motivating, focus on that. Or find something you LOVE to do - a class, meditation, yoga, basketball, whatever. It'll keep you interested in doing it. As for the other stuff, well, meditation and yoga may help the stress factor, too! Also, I've been known to go out and buy a super cute dress / outfit that's three sizes too small and hang it on the back of my bedroom door so I see it every single day. :)

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LOSE4LIFE47 10/4/2012 10:12AM

    emoticon emoticon

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#103 - Day 15: Tuesday (10/2) Check In.

Wednesday, October 03, 2012

emoticon Water: 6 cups.

emoticon Fitness: Yesterday was a scheduled rest day.

emoticon Food: I did great up until the time I got home from work. I had a mini-binge on some chips and a couple of pieces of candy. For dinner, I had Wendy's. Not a good choice.

emoticon Vegetable/Fruit Servings: 3.

As I said above, last night wasnít a good night in terms of food. I allowed my feelings to get the best of me. So, I am choosing to do something about that. Recently, I was reading through my SP friendsí blogs, and I came across DRAGONFLY02ís blog for the Fall 5% Challenge. Now, I am not signed up for the challenge; however, the blog she posted had some great questions about trigger foods, so I am going to take those questions and apply them to my life.

1) List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?

--> Honestly, any food these days seems to be trigger foods for me. Candy (not chocolate though), soda, chips, mashed potatoes, fast food, and leftovers seem to be my list. For the most part, I love salty foods. For some reason, they are my weakness. As for mashed potatoes, well, that would be my comfort food.

2) What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?

--> Fast food and convenience stores are where I usually go if I need or want comfort food.

3) Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?

--> I find that I reach for these foods when I am bored, lonely, and emotional. For example, if I come home from work (get home at 5pm), and I have nothing to do, I will eat until my boyfriend comes home (6:30pm) because I am bored and lonely. Also, if I get into an argument with my boyfriend, or if my day hasnít been great, I will reach for those foods. Another thing I notice is that sometimes, if I am upset and I am supposed to workout, I will skip the workout to sit on the couch and eat. So, needless to say, the afternoon is when I have the most issue. Sundays also tend to be binge days too.

4) Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?

--> One way that I can combat afternoon attacks is by finding ways to stay busy whether it be going for a walk, cleaning, cooking dinner, or getting ready for the next day. As for eating my emotions, I can keep a journal or even blog about how Iím feeling, why I am feeling that way, etc. Writing is much better than eating. I can also choose to call up a friend to talk. However, I need to stop skipping my exercise just because I am upset.

5) That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.

--> I have listed about the new habits.

7) What did you learn from doing this assignment? Anything else to add?

--> I learned that there are times that I am vulnerable, and when I indulge in those times, I take steps backwards. I donít want to do that anymore. I want to continue forward because my body deserves to be exercised, nourished, hydrated, and well rested. Itís going to take time before I am 100% at conquering my triggers, but each and every day, I will try my hardest to pinpoint these problems and fix them.

  
  Member Comments About This Blog Post:

SBRAN833 10/3/2012 6:46PM

    I eat emotionally too ... it's seriously the devil. LOL well good job though on pointing out what you plan on changing ... just remember we are going forward :) Progress is progress...

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BIKECHIC1 10/3/2012 3:16PM

    Congratulations on recognising what your triggers are, that is a difficult thing to do because you have to take a good long and hard look at yourself and your habits, now all you have to do is change how you handle the triggers.

If I get into an argument with hubby I go out for a long walk at a fast pace or a run depending how upset/angry I am.

If I get bored or lonely I listen to my ipod and start dancing around while doing chores I've procrastinated on.

It's not perfect sometimes I slip and do eat the wrong things or overeat but I just brush it off and start afresh the next day.

Good luck with it all

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MELLYBEANS0919 10/3/2012 1:49PM

  I can relate to everything you wrote. We can get past this. emoticon

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C8TSON 10/3/2012 1:03PM

    I like that you were able to analyze these triggers for yourself. It isn't easy to self-analyze, particularly when it's something that we know hurts and don't always want to bring to light. I think your honesty with yourself and sharing with others will help you more than you know. I admire your continued positive nature and creative ways of handling life's different situations! emoticon

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ALLIEALLIE2 10/3/2012 12:26PM

    emoticon emoticon

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#102 - Day 14: Monday (10/1) Check In.

Tuesday, October 02, 2012

emoticon Water: 10 cups!

emoticon Fitness: I walked/ran 3.27 miles in 45 minutes. I had another PR - 3.1 miles in 41 minutes! Yesterday's run was just what I needed. The beach was beautiful, and I felt great. I didn't even look down at the timer. I just ran!

emoticon Food: I did really well yesterday. For breakfast, I had 1 cup of 1% milk mixed with Carnation Breakfast Essentials; I also had a Luna Bar and a serving of almonds. Later, I had a morning snack of a Granny Smith apple. For lunch, I wanted something different, so I went to Subway to get my BLT. For dinner, I had steak and a rice side. The rice side wasn't the healthiest; however, I stuck with my portions as well as allowed my body to tell me when I was full. I've started tracking my food again but with My Fitness Pal. I really like the bar code scanner. Anyways, I was under my calories for the day.

emoticon Vegetable/Fruit Servings: 2. I was doing so well with this too. I'm getting back on track with this today.

I had a really good day yesterday. It felt good to bounce back after the horrible Sunday food binge.

For those of you with My Fitness Pal, I'm a little worried because my calories for a day with no exercise is 1340. I find this a little on the low side. Yesterday, when I was hungry, I felt myself restricting what and when I could eat due to the low number. Any one else had/have a problem with this too? The ONLY thing that I like about SP food tracker is that they give you a range.

  
  Member Comments About This Blog Post:

TIMDEB 10/9/2012 5:18PM

  emoticon

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TIMDEB 10/5/2012 9:55PM

  Awesome emoticon

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BIKECHIC1 10/2/2012 1:35PM

    Well done, it sounds like you're getting back on track. emoticon

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PAPER_WINGS18 10/2/2012 12:17PM

    I'm on MFP but I don't utilize their tracker since I track on my WW eTools thing. I cannot figure out the diff betwn the range on SP & the number MFP sets. It confused the heck outta me, so that's why I like Weight Watchers, lol.

Keep up the great work lady! You are doing awesome.

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MELLYBEANS0919 10/2/2012 12:14PM

  Happy to hear you had a great day yesterday. Being on the beach sounds wonderful. Being able to scan foods for a fitness tracker sounds really cool. I've heard a lot about MyFitnessPal too and I browse the boards there sometimes.


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C8TSON 10/2/2012 11:13AM

    emoticon Sounds like things are getting better and better! Love to see your positive attitude shine girl! emoticon

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SPICEMWE 10/2/2012 10:00AM

    Sounds like you're on the right track hun! Keep it up! You're rockin' that water!!

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#101 - October Goals.

Monday, October 01, 2012

So, after writing the morning blog, I took some time out to make some October goals. I scaled them back a bit as well as how much I will be exercising. So, here they are:

Weekly Goals:
1. Exercise - 5x.
2. Drink 6 cups of water daily.
3. Track food - 5x.

October 15th Goals:
1. Be at 154 lbs.
2. ST - 4x.
3. Try two new recipes.

October 31st Goals:
1. Be at 152 lbs.
2. Workout - 16x.
3. ST - 8x.

Having three goals per time frame is smart because I think I got a little overwhelmed the last time with 5-6 goals a time frame. I couldn't keep up with all of them. These aren't as scary now.

Workout Schedule:

Monday - Walk/Run.
Tuesday - Rest Day.
Wednesday - Walk/Run.
Thursday - 15-20 minutes of ST; 25-30 minutes cardio.
Friday - Rest Day.
Saturday - Walk/Run.
Sunday - 15-20 minutes ST; 25-30 minutes cardio.

Last month, I really struggled with ST, so I have decided to only shoot for two days a week. If I get better at getting it in, I might up that to three days next month. Also, for my first 5K, I have decided to walk/run it as I don't want to mess up my shins anymore than I have. It was a tough decision because I really wanted to run it fully, but hopefully, I will be able to run a full one in March or April. Lastly, I am a little nervous about taking two rest days especially after yesterday's. However, I chose to be smart about it as they will be taken on weekdays and not weekends. I tend to do much better during the week than on weekends, so hopefully, this won't back fire!

Upcoming Events:
1. October 13th - Ray Tanner's 5K Home Run.
2. October 29th - SP Virtual Trick or Trot 5K.
3. October 30th - Doctor's Appointment.
4. A friend's wedding in November.
5. Holidays - I don't want to get to New Year's Eve and make a resolution to lose weight.
6. March - My Dad comes for a visit.

It feels good to have my goals written out. Now time to make some inspirational collages to put up around the house. I'm determined to make October a great one!

  
  Member Comments About This Blog Post:

WINNIE1978 10/3/2012 12:20PM

    emoticon

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CHODGES83 10/3/2012 11:06AM

    Looks awesome! You can do this! Good luck with the 5ks!

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CHICKENCHASER78 10/3/2012 9:48AM

    Good job. You have some great goals there!!

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SPICEMWE 10/2/2012 10:07AM

    Wow! Look at you go!! I'm so proud of you and can't wait to see you accomplish all of your goals. :)

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FITGRL124 10/1/2012 8:53PM

    Wow! These are GREAT excellent goals!!!

emoticon

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COMMUNITY10 10/1/2012 8:31PM

    Can't wait to hear how successful you are this month!

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SEPPIESUSAN 10/1/2012 8:12PM

    Great goals, great reasons!

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MELLYBEANS0919 10/1/2012 6:03PM

  Great!!

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