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Workouts Getting So TOUGH Lately!

Wednesday, April 30, 2008

I have had the hardest time lately sticking with my streaks! I started my latest streak on 4/12, but broke it this past Saturday on 4/26. Better than my last streak, but I remember going MONTHS without missing a single day.

PLUS my workouts have been much harder lately, despite my not changing anything...same time, same intensity / speed...just MUCH more effort required to complete it. My momentum has been really flagging.

I think I know the culprits, however this has been a problem all along...just think it is catching up with me:

Culprit #1: Not getting EIGHT hours of sleep each night.

Culprit #2: My private practice has been increasing, less "down" time for myself. My work week totals around 55-60 hours these days.

I know I HAVE to get focused on rabidly guarding my sleep and getting more of it! This past Sunday I slept in for 10 hours and felt SOOOOO much better!

I'll wager there are many out there who struggle with this also...what do folks do to insure enough sleep for yourselves?


  Member Comments About This Blog Post:

PRINCESSTTM 5/1/2008 2:08PM

    greetings, I struggle with sleep issues also.... AND I know if I don't get the right kind and/or amount, I will have serious issues.... AND then I was flying/traveling.... had plane issues... had to sleep in the airport... and kept hearing voices about NO SMOKING IN AIRPORTS, THE TERRORIST ALERT WAS PURPLE OR PINK... and I don't even remember the rest of the voices... BUT I have arrived finally and sleep is a priority.... hope you are able to sleep.... blessings... terri

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ZELLAZM 5/1/2008 5:33AM

    Don, it's been a struggle for me, too. I often try to do "just one more thing" before bed, before the day is over - and the result is that I'm reenergized and end up doing another "thing" and then another, and another. When I do get to bed, I have no trouble getting to sleep.

We're doing a get-enough-sleep challenge on one of my teams (Stir Up Your Fitness) and my custom goal is to turn off the TV and computer one hour before bedtime and to get to bed by 11. So far, I've failed miserably! LOL I also have an article on my blog that talks about sleep as Sabbath - might interest you.

Anyway, have a great start on the new month!

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ANDALEX 4/30/2008 1:50PM

    i've learned that a well-timed day off can do more good than a dozen workouts. once you get overtired, you set yourself up for fatigue and injury. it may be better to just let yourself have a day off here and there!

thanks for the comment on my blog :) i'm definitely getting started again. i've missed being more involved with sparkpeeps! i don't think i'm going to pick up any challenges for may, but i may be ready to do so in june so you can look for me on the boards then. thanks for all the support!

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TASHA8183 4/30/2008 11:08AM

    Don, I think that we all need a break once in a while. So I wouldn't be too hard on yourself for letting your body rest.

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DANDELION_WINGS 4/30/2008 10:52AM

    i'm really bad about getting a full night's worth of sleep. i cherish the time after my kids go to bed. i wish i could offer you some advice, but this is a huge weak point for me too.

i hope that it evens out for you though! and when you get it figured out---please share!

your progress has been amazing and i love reading what you share!

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First Year Anniversary with SparkPeople

Wednesday, April 23, 2008

Some thoughts I wanted to share with others, especially those considering bariatric surgery, as I cross into my second year with SparkPeople:

I had a gastroplasty (stomach stapling) back in the earlier days of bariatric surgery (1992) and lost a lot of weight but gained it all back and THEN some.

Since joining the Sparks one year ago I've lost 69 pounds...had already lost around 27 pounds during the six months before hand...so I'm nearing 100 pounds lost in the past year and a half without benefit of any surgery.

What I've learned from all of this is that bariatric surgery affords one rapid weight loss within a limited period of time (a year? perhaps a big more?) to make permanent lifestyle changes...if those changes aren't made there are many risks of re-gaining the weight lost. For me, as I look back over the success I've enjoyed over the past year and a half WITHOUT the risks associated with going under the knife, I've realized that it truly CAN be possible to lose this weight without the risks of surgery! AND during roughly the same period of time, if one counts the AFTER-surgery adjustments necessary to insure the success of bariatric surgery.

I know early on in my efforts I never would have dreamed that this was possible, but through the inspiration, support and motivation I've picked up through SparkPeople this has truly been a wonderful journey and not as difficult as I once thought it would be. I used to look at my weight as if it was an insurmountable MOUNTAIN bigger than EVEREST!

But I'm here to tell you: It isn't!

Just some thoughts to consider as you move forward in your journey to recovering your health and wellness.


  Member Comments About This Blog Post:


What a wonderful year for you. Congratulations! I am inspired by your stick-to-it-ness. Happy One Year Spark People Anniversary! I hope on my one year anniversary with Spark People that I can be as motivated as you are to health and wellness.

Loretta emoticon

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PRINCESSTTM 4/27/2008 2:04AM

    hi, I stayed with a friend who had gastric bypass surgery in March... and I was noticing that as she began eating, she continued to select foods that seemed to be 'comfort foods' vs foods that were highly compact with nutrition... and I must admit I wondered was it worth it.... I do wonder if she will change her lifestyles.... I am concerned that she has not undergone the changes of habit that are needed to be healthier...

My road to health is not because of over-eating but under-exercising.. and I don't think there is a surgery for that...BUT if there was ........

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MAYORCA 4/24/2008 4:25PM

    Congratulations! We should all take a page out of your book. You inspire us, with your knowledge. I am amazed at whatever we want to find out you usually have the answer or know where we should look for the answer. Thank you, continued success with your weight loss. emoticon

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JUSTLYLE 4/23/2008 8:37PM

    Sure enjoyed reading your blog, you made some very good points. I think you deserve a BIG ATTA BOY. Skeeter emoticon

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CECIDITULLIO 4/23/2008 4:09PM

    emoticon Happy Spark Anniversary!!! I am going thru a "rough patch" with my weight loss but you are re-inspiring me. Thank you for being there emoticon

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Walking In Rhythm

Tuesday, April 22, 2008

(note: this used to be my sparkpage text...am backing it up as a blog, since I've changed over my sparkpage - Don)

Music has played an essential role in my efforts to reclaim my health and my life.

I could have never stuck to my diet and daily treadmill workout without my mp3 player and headphones!

I'm a guitarist who loves music that is melodic, distinctive, rhythmic and heartfelt. My preferences range from classic rock / pop, folk, jazz, brasilian and other world influences. I enjoy some of the new age styles which are acoustic and creative (Paul Winter, for example, who also draws from many ethnic influences), but avoid new age which is electronic, dull and repetitive to my ears. Early recordings from ECM records are among my very favorite. These include artists such as Ralph Towner, Oregon, Jan Garbarek, Edberhard Weber, Keith Jarrett, Pat Metheny, Chick Corea and some of the lesser known ECM artists such as Art Lande, Egberto Gismonti, Steve Kuhn, Ketil Bjornstad, David Darling, and Barre Phillips. They stretch the boundaries of music, but not too far into the avante, free music which generally doesn't suit me.

I also enjoy guitar jazz from Wes Montgomery, Earl Klugh, George Benson, Acoustic Alchemy, Joe Pass, Gene Bertoncini, Jim Hall and many others.

What goes better with guitar than the music of Brasil? I began with the music of Antonio Carlos Jobim which soon led me to so many other wonderful artists such as Joao Gilberto, Laurindo Almeida, Sergio Mendes, and more contemporary artists such as Trio Da Paz & Romero Lubambo, Celso Fonseca and Marcio Faraco.

I prefer most of my music to be fairly small in ensemble, solo, duets, trios, quartets, perhaps quintets, depending. Big band jazz rarely appeals to me...but there are exceptions.

Even folk-bluegrass-quasi-country finds its way into my mix at times, especially female vocalists such as Alison Krauss, Mary Chapin-Carpenter and Nanci Griffith.

Popular music by Santana (such SPIRITED guitar playing!), Steely Dan, The Who, Talking Heads, Blues Traveler and many others have enjoyed a renaissance as I've been hungry for pumped up music for my 'millwork! :-)

Most of all I like variety to my music and prefer to listen to a shuffle of all of the above, which is why I put them all together whenever I listen to music.

You can listen to my music at Pandora Radio: www.pandora.com/?sc=sh5937613187078

or at Slacker Radio:


Alive in the World!

Wednesday, April 09, 2008

OMG! Just listening to Jackson Browne's Solo Acoustic Vol. 2 album for the first time and this song just jumped out at me! It captures SO WELL my current struggles and themes!!! I just had to share it in case it may resonate for some of you out there!!

Jackson Browne - Alive in the World

I want to live in the world,
not inside my head
I want to live in the world,
I want to stand and be counted
With the hopeful and the willing
With the open and the strong
With the voices in the darkness
Fashioning daylight out of song
And the millions of lovers
Alive in the world

I want to live in the world,
not behind some wall
I want to live in the world,
where I will hear if another voice should call
To the prisoner inside me
To the captive of my doubt
Who among his fantasies harbors
the dream of breaking out
And taking his chances
Alive in the world

To open my eyes and wake up alive in the world
To open my eyes and fully arrive in the world

With its beauty and its cruelty
With its heartbreak and its joy
With it constantly giving birth to life
and to forces that destroy
And the infinite power of change
Alive in the world

To open my eyes and wake up alive in the world
To open my eyes and fully arrive in the world
To open my eyes and wake up alive in the world
To open my eyes and fully arrive in the world

Here's an Amazon link to download the mp3 of this song for 99 cents!


  Member Comments About This Blog Post:

ROSESTARS 4/20/2008 1:59PM

    Don, that is such a beautiful song! It filled up my SOUL!! Perfect words and truly inspired me today!!
Thank you for sharing it! I will have to download this song!
Blessings to you and thank you for my flowers and words of encouragement!

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HEALTHY_CAROLYN 4/15/2008 9:36PM

    It's a beautiful thing to see your spirit being healed and watch as you let go of the fearful part of yourself. We who have been bigger all our lives and "unacceptable" to some people really do build up some serious scar tissue, don't we? I guess I just realized that along with the extra fat, we are also removing that scar tissue, too. It won't go completely away, but I don't think it should. It will help us be kinder and gentler when we recognize that pain in another's eyes.

It goes without saying that you have always been supremely acceptable, but only the special people could recognize one of their own.

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DDOORN 4/14/2008 1:57PM

    Even at 50+ years of age, I'm still working on finding who I am...! It's such a process. I recently came across a song you might appreciate. As I listened to it I was overwhelmed with grief and excitement all at once: it captured my ongoing struggles so WELL!

Somebody actually KNEW what I was going through!

Without my weight, it's time for me to realize that it is truly safe to come out into the world and be as genuine and true to myself as I can. I've always so heavily censored myself in the past, especially the more child-like, fun-loving, spontaneous part of myself. Always out of poor self-esteem...fat boys can't be carefree, must always be on the lookout for ways to be acceptable to others! Because I certainly wasn't acceptable just as I was, without conditions...

I can't remember when a song has shaken me so much! Really opened my eyes to what I've been working on UNDERNEATH all the weight loss and healthy lifestyle pursuits! It's beginning to dawn on me that so many things I've censored from my life I can now pursue if I choose.

So this song has become my new mantra...beyond losing weight and living a healthy lifestyle, I am going to do my best to be

Alive In The World!

Comment edited on: 4/16/2008 9:18:47 AM

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Revved & Psyched!

Wednesday, April 09, 2008

Hey, lost THREE more pounds this week TOO!

Woo Hoo! So nice to see pay-offs after several weeks of a plateau! It really DOES work, folks, to stick with what you know works for you, even during plateaus...sooner or later the rewards will become obvious!

One thing I think that helped was, after getting my feet recovered and returning to the treadmill I revved up my workouts by kicking up my baseline speed to 4.2 mph instead of 4.0. Then when a great song comes along I kick it up to 5.0.

Now: off to the Big Apple tomorrow to have a great time and walk away some MORE pounds... :-)

Spring is SPRINGING around here and I'm REVVED and PSYCHED for action!


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