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My September Goals

Wednesday, September 01, 2010

I love the beginning of a new month. It feels like a new page, a reset, a new start.
Here are my goals for the month (let's see how many I achieve):
-Lose 8 lb, all fat
-BMI under 30 (no longer "obese")
-Waist under 35 inches (no longer "obese")
-Run/walk 4 days/week
-Strength train 2x/week
-Core strengthening exercises 3x/week
-Stretch daily
-9 vegetables and fruits daily
-Tofu recipe
-Read The Spark book
-Tai chi classes weekly (Sept to Dec)
-Volunteer to be a Reading Buddy at the local school
---LESS TV

OK, those are my goals. Now to pull out the calendar and schedule them.

What are your September goals?
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  Member Comments About This Blog Post:

KIMROID 9/7/2010 3:35PM

    GREAT GOALS!!!!

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VIVIBARAJAS 9/7/2010 11:08AM

    My goal for the rest of September is NO fast food at all. All my meals made by my own little hands
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Comment edited on: 9/7/2010 11:08:35 AM

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STILLPOINT 9/3/2010 9:56AM

    Wow, that looks fantastic! I love that you include non-weight goals, like volunteering. I don't know if you can 'plan' how much weight loss that will be, though. You are doing great and if you work hard at these goals, pounds will surely come off.

Way to go! emoticon

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CBARRETT10 9/3/2010 1:33AM

  I'm working on my goals this evening! Great blog, great goals!
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MAMAFEELGOOD 9/2/2010 12:31PM

    1) Drink more water
2) Lose 15 lbs (I can afford to do that)
3) Exercise a minimum of 120 minutes each week
4) Log 5 miles per week
5) Try a new recipe each week
6) stay within my calorie range

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THENEWME43 9/1/2010 11:07PM

    emoticon emoticon

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LAURIEB27 9/1/2010 9:51PM

    emoticon emoticon

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EMILYJEN 9/1/2010 4:14PM

    I think this is great. I feel the same way about this month. A new start. Way to go!!!!

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COLD_GOLD 9/1/2010 3:20PM

    hey fellow 101010 member!

good job! those are great goals! How are you planning on watching less tv? I started this week and I find it *really* challenging.



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MICKIDEE44 9/1/2010 3:19PM

    Yes, emoticon

I'm working on mine's now and will post too.

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LIVINGONMYTERMS 9/1/2010 1:59PM

    emoticon emoticon

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CONNIE1-11 9/1/2010 1:51PM

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CONNIE1-11 9/1/2010 1:50PM

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"Tip the Scales in Your Favor" program summary

Monday, August 30, 2010

“Tip the Scales in Your Favor” was a three day seminar offered at the Duke Integrative Medicine facility in Durham, North Carolina.
We began with Tanita Composition Analysis, which took into account gender, age, and height, and measured weight, BMI, basal metabolic rate (BMR), % body fat (which allowed calculation of fat mass and nonfat body mass), and total body water (TBW). It then gave you a desirable range for fat % and fat mass.
Always good to know where you are starting.
The emphasis of the seminar was on mindfulness. This has many applications but I’d summarize as “being in the present moment, aware without judgment or criticism.” We were able to experience a mindful eating lunch (if anyone has followed the show RUBY, you have seen this on several episodes), meditation, as well as a later hypnosis session.
Several excellent talks were on metabolism, diet fads, healthy components of an optimal individualized diet plan, strategies for restaurant eating, and how to stock your pantry. You will not meet a more enthusiastic or well informed group of speakers.
Several talks also focused on the gap between knowing what we should do to how to actually DO the things needed for the desired results; in other words – what it takes to change.
The last day everyone began writing out an action plan in four areas of their lives: movement/exercise, stress reduction/mindfulness, nutrition/diet, and support/environment. For each area we were to outline what we are already doing now, what we want more of, and what we want to do less of. Individual steps could then be taken for concrete change.
Lastly, we used a meditation to support our weight loss goals with LOVING KINDNESS.
Each day there was a physical activity. We did a class in each of the following: NIA, Zumba, and yoga. ALL of them were more fun and beneficial than I expected (and I had prior experience with all three).
Hope that gives you something to consider, and if you are curious about the other programs offered at Duke Integrative Medicine their website is dukeintegrativemedicine.org

  
  Member Comments About This Blog Post:

FITJEANS 8/31/2010 5:03PM

    emoticon advice as always.

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THENEWME43 8/30/2010 10:07PM

    emoticon info!

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SHAKENMA 8/30/2010 9:26PM

    I need to check this out...sounds great!

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BUGGYS 8/30/2010 7:18PM

    The course seemed to cover everything...thanks for the website!

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RED_WRITINGHOOD 8/30/2010 7:00PM

    Sounds like it was a great course!! Awesome!

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ABSOLUTZER0 8/30/2010 6:15PM

    Whoa, that sounds like a great seminar! I bet you were there soaking it all up like a sponge. It energized you, eh? Well, let's get fired up then! LET'S GET IT!!

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CBARRETT10 8/30/2010 5:58PM

  Thanks for sharing, great info! emoticon

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REJ7777 8/30/2010 5:27PM

    WOW! Sounds like that course was a great investment! It seems to cover all the bases. Getting away for 3 days like that in order to focus on your health goals must have renewed your Spark!
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SCHMEVELYN 8/30/2010 5:07PM

    Mindful eating.... How does one learn how to do that?

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COLD_GOLD 8/30/2010 5:03PM

    thanks for sharing this! I have been using yoga meditation to help me through my weight-loss. It really helps my stress. I've heard good things about mindfulness techniques.
go 101010 team!

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Weed wacking - Guys, I totally get it!

Thursday, August 26, 2010

OMG! Used my new electric trimmer for the first time today. I had fired my lawn service because I was having to call them to come keep the yard from turning into a jungle, and if they weren't going to take pride in my yard, they weren't getting the point. So those funds went into a new lawn mower (a friend calls it "the Cadillac of mowers") and the trimmer was free on special. I had been hesitant to use it, but when the flower beds looked like they were reverting to primal Amazon conditions, I figured I'd best attend to it or suffer the consequences of critters taking up residence. Now I'm not opposed to taking care of the yard (learned to drive on the riding mower when I was a preteen), but that used to be one of the jobs my dear (ex) husband took on as his chore. This year is the first in about... well, since I was a kid, that I was actually mowing the yard.
Well, I now totally get why people love working in their yards. Even though it's sweaty work, it gives you that "instant gratification" factor. It's the same feeling I used to get cross-stitching, the picture appears as you work. Watch out, or I may start creating my own topiaries! emoticon
Moral of the story: try something new, you may find you really enjoy it! And burning off the extra calories is a real bonus! emoticon

  
  Member Comments About This Blog Post:

THREEE 8/29/2010 2:31PM

    ABSOLUTELY!!! emoticon emoticon

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KAITLYNSNAMMY 8/26/2010 10:35PM

    Good job! Instant gratification is a good thing indeed. You got a lot of work done and gave us all a good laugh too! :)

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SHAKENMA 8/26/2010 10:18PM

    You make it sound like fun and not a chore emoticon I need to get my son to read this!

Thanks.

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TWOTIMESS 8/26/2010 8:27PM

    Hmmm... and the small of freshly cut grass! Heavenly!

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ABSOLUTZER0 8/26/2010 7:17PM

    Trying something new is how I got on SP and running, so I agree! Keep burning those calories and opening your mind to new possibilities. I hope you had a great day! Fantastic Friday is tomorrow! Woohoo!!! SMILE!

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CBARRETT10 8/26/2010 2:26PM

  Great emoticon blog!! I bet you burned over 900 cals if not more emoticon Did you add it to the fitness tracker? Great blog!! emoticon

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DLEE27 8/26/2010 1:39PM

    Lol emoticon

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JOSIEBON 8/26/2010 1:37PM

    Isn't it nice to think of something as an activity you enjoy and not a chore? Now that we have a much smaller yard, I enjoy taking care of it too.

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ALLISAMAZING 8/26/2010 12:18PM

    I rediscovered my joy of working in the yard this summer. It does give you an amazing feeling of accomplishment. emoticon

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FITJEANS 8/26/2010 11:59AM

    I love this blog I found myself laughing several times.


hesitant to use it, but when the flower beds looked like they were reverting to primal Amazon conditions

Now this was funny emoticon

Take care and hace a sparktastic day. emoticon

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BOOKAYB 8/26/2010 11:41AM

  Great thread and GREAT blog!!!

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ANONALEE 8/26/2010 11:34AM

    I love doing anything where I can see the results of my labor right away. I'm glad for you that it worked out this way!
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AKSTACEY70 8/26/2010 11:19AM

    Doing something fun is always the best for of exercising.


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LIVINGONMYTERMS 8/26/2010 11:10AM

    Good for you! I always say you never know until you try it. emoticon emoticon

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COTEL1 8/26/2010 11:09AM

    As long as it's fun Go for it.

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Use it to Lose it

Sunday, August 22, 2010

You've heard the phrase "Use it OR lose it." Absolutely true. It applies to abilities, muscles, memory.
I'm finding I have to Use it TO Lose it - the more active I am, the more fat I lose and the smaller my measurements become. Before, when I'd spend hours on the computer playing games from boredom, the consequences included "an expanded rear view."
But now that I am walking emoticon, running emoticon, biking emoticon, weight training emoticon, and stretching emoticon
I'm SHRINKING! This allows me to fit into clothes that used to be too tight (I call it "shopping in my closet"), move with less effort and fewer aches and pains, and have more energy.
Have you ever seen examples of what 5lb of fat looks like? It takes up so much more space than 5lb of muscle! So losing fat means losing inches. It's frustrating when people (especially women) say they don't want to weight train because "they don't want to get big." The weight training actually makes us smaller, by reducing excess fat. And it's easier on your heart!
Have you picked up a 5lb bag of flour, a 10lb bag of ice, or a 20lb bag of potatoes? Have you thought about the effort it would take to carry that around all day? Or the relief of NOT having to carry it around all day? Gives us a whole new perspective...
So USE IT...by being more active!
to LOSE IT... like the lyrics in "Honky Tonk BaDonkaDonk" - "you hate to see her go but you love to watch her leave"
and in the process you may find your true self.
I'm loving the changes I see in the mirror! emoticon emoticon

How about you?

  
  Member Comments About This Blog Post:

FITJEANS 8/26/2010 8:29AM

    That was cute. I call it shopping in my awesome. It really is a great feeling when one can go shopping in her closet again. Boredom sure will get you if you let it. Heck boredom got me all last week. Glad that you r seing some results, Ive seen good results and I am working on the next step strengthening my abs

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AKSTACEY70 8/24/2010 5:10PM

    Love the blog. You gave some great examples of 5lbs, 10lbs, etc.
My 14 year old son gave me one that fits best in my mind. He picked up the 10lb weight that I was using for strength training. Basically it is like this: people don't want to strength train, but they are caring the same 10lbs, 20lbs of weight around all day when they could do it for 30 or 60 minutes a day and let their bodies have the rest of the day off.
Thanks for the great post.


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MOOMOO40 8/23/2010 12:19PM

    I love your blog!! emoticon on your weight loss! I love to closet shop!! Have a great week!! emoticon

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ANONALEE 8/23/2010 10:30AM

    I am unfortunately not cleared to exercise hard just yet, but I'm back to walking and hope to add strength training this week -- I've missed it so much. I love going shopping in my closet too and have plenty of sizes to choose from!
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WENCHMAID 8/23/2010 7:26AM

    You know what's funny? I love strength training. At least upper body-I want to have Madonna arms. I need to do more lower body/ab ST. Closet shopping is awesome. I totally saved myself from having to by new scrubs from work by going closet shopping. Keep up the great work! emoticon

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DAVEINSEOUL 8/22/2010 8:53PM

    I'm sure I could lose more if I weight trained - but I have so much more fun on the bike!

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PATRISNA 8/22/2010 3:46PM

    Great Blog! I admit the weight training is hard for me. Not because i am afraid I'll get big, but I like cardio so much better.

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Comment edited on: 8/22/2010 3:47:08 PM

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RED_WRITINGHOOD 8/22/2010 2:40PM

    Great blog!! And yes I am loving the changes I am seeing in the mirror!!

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ABSOLUTZER0 8/22/2010 1:48PM

    You so right about the weight training. A number of women do believe they will get bigger, but it is quite the opposite. You had better keep on getting finer then!

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A Clean Slate - Personalizing SP to work for us

Thursday, August 19, 2010

Life can teach us lessons in the every day things that happen.
I was so excited yesterday, my new smart phone arrived! I'd been waiting a few weeks because it was backordered, so I was content not to jump right in and try to use it by myself. I knew it was going to be complicated. So I simply put it together and plugged it in to charge up. This morning I took everything to the Verizon store and had the customer service folk help me get set up and oriented to the features. Good thing, too! I used to be with AllTel, so I wasn't even able to activate it (boy, wouldn't I have been frustrated and mad, punching the same numbers over and over and wondering why they weren't working?!) The sales guy tried to put features he liked on it, and I'd say, "I don't use that." Weather forecast? "I look out the window." Location? "I'm in a different zip code." Email? "I don't want my entire number of regular emails to be downloaded to my phone, just a separate account that a few select people have access to." We are all different, and as soon as someone starts using phones or computers, they become personalized.
Well, our diet program is the same way. There are basics that people need to consider - what you eat, what type of exercise and activity you are going to do daily, the support you have to keep you motivated, education on how to make better choices and what has worked for others... but in the end, each of us is personalizing our own plan. It has to fit us, our real lives, and if we don't know how to use it, we won't stick with it.
When I signed up for SparkPeople I quickly saw there was "too much" information, where I could easily spend hours online (hours I do not have). So as I got more familiar with the site, I found there were things that made it more manageable. By aiming to earn SparkPoints, I was able to try out different parts of the site a little at a time, once or twice a day. I found teams with interests of mine. I can see my calorie count and the amount of fat I eat each day. When I exercise, the amount of time has a great impact on how many points I can earn. And occasionally there is that surprise bonus - the wheel is kind.
So just as I'm starting from scratch with my new phone, personalizing it to my needs,
the same way we are able to use Spark People. Each of us can make it work for us, we just need to try the different features and see which ones consistently move us toward our goal and fit into our lives.
We are starting from scratch - writing our own futures!

What are the SP features you love the most?

  
  Member Comments About This Blog Post:

FITJEANS 8/21/2010 3:49PM

    Wow great blog. I love it. It is so true how we each personalize our own diets and excercises. My favorite spark feature is being able to create topics on the team forum and have hundreds of people through out the day respond to what you wrote.Take care now.

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DAVEINSEOUL 8/21/2010 8:08AM

    Without a doubt, my favorite part is the nutrition tracker.

I would rate the blogs a close second, however.

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SEWICKED 8/20/2010 5:47PM

    emoticon
The support is first, but the nutrition tracker is a close second. It helps me to plan my meals and figure out what will
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and will not work.
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Comment edited on: 8/20/2010 5:53:24 PM

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ANDI571 8/19/2010 11:17PM

    It is the support and encouragement I get from my spark friends. They have helped me the most on this journey. emoticon

Second would be the fitness log. It keeps me honest on how much I do, or not do when it comes to my exercise.

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LILDREAMY 8/19/2010 3:55PM

    emoticon emoticon
Nutrition and fitness trackers are great but nothing compares to the friends and encouragement!
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LJCANNON 8/19/2010 2:22PM

    emoticonMy SparkFriends, without a doubt!!

The Nutrition & Fitness Trackers are important~~Maybe Vital~~to this Journey, but I could NOT do this without my SparkFriends and CurvesFriends supporting me and encouraging me every day.

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SUZIEGREY 8/19/2010 2:22PM

    As a newbie I like the food tracker and nutrition report. I've learned a lot about my old eating habits and how to make better choices.

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TWOTIMESS 8/19/2010 1:51PM

    emoticon
It must be the Friend Feed.I constantly pop in there to see what my friends are up to and I've developed great relationships with most of them.

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