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Quote Digest 11 - Support

Thursday, April 08, 2010

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Friendship is born at that moment when one person says to another: What! You too? I thought I was the only one!
- from C.S. Lewis, (1898-1963) British essayist and author of the Chronicles of Narnia, quoted in BigLittleWoman blog 3/27/10

I'm convinced you need to have a plan and a coach or maybe two that can AND WILL kick your rear end when you are just feeling sorry for yourself or letting yourself backslide and let's face it all of us are perfectly capable of excusing ourselves and feeling sorry for ourselves and sometimes we need someone who knows when to be gentle and supportive or when to jar us out of feeling sorry for ourselves. We need someone whose voice we hear and listen to above the crowd even if that voice is getting in our face sometimes.
- from ID_VANDAL blog 8/13/09

If we were outside of ourselves and could watch ourselves, we would see these things we do, these habits that hurt us. But from the inside we just don't see it.
- from BigLittleWoman 3/17 comment on Freelady blog 3/16/10

Learning not to dwell on my failures and not to give up totally is an ongoing lesson that Spark friends have helped me with. One step at a time, one day at a time, over and over they add up to a loss, however slow or small, it's progress! I'm learning to be satisfied with the slow and small losses after putting forth great efforts. - from RitaRose comment on TravelGrrl blog 3/16/10

We can't all be on top of our game every day but when we read others blogs and comments we can absorb their good attitudes, inspiration, fortitude and insight. Some things we know but they slip to the back of our minds and are brought forward when we are reminded once again. - from BigLittleWoman blog 3/20/10

You are NOT how much you weigh. You are a complete, wonderful person who does many worthwhile and loving things on a regular basis. Think about wonderful you and forgive yourself for your perceived failings regarding your food plan, exercise plan, and weight. There are many things in life you cannot change but you can eat better, exercise appropriately and in time you will weigh less. -from ANNANN63 Coaching Corner post 3/16/10

Whenever you are down in the dumps, go into Sparkland. Under the Healthy Lifestyle Tab at the top of the page you can choose the motivation tab. Go there and explore. I dare you to read one or two of those stories, blogs or articles and still be down in the dumps. You won't be, I swear. - from BigLittleWoman blog 3/14/10

To physically hear through words and actions that "YOU MATTER" can shine light on the darkest moments! Sometimes, all it takes is a flashlight of kindness... a smile... a real compliment... a sincere comforting word or two... to bring you out of the shadows and back into the sunshine! - from Momma_Little blog 4/6/10

It is the nature of man to rise to greatness if greatness is expected of him.
- from John Steinbeck, quoted in HULTHEN signature

Getting to ONEderland doesn't have to be a dream, it can be YOUR reality!
It became my reality this week and it wasn't some magic pill that got me there. It was a combination of hard work, sweat, support of family, friends and my new SP family, utilizing the tools on SP, and my body bugg. Mostly, it was God's grace. He taught me to have grace for myself. This hasn't been a perfect journey. In the past this journey has been all or nothing. One mess up and I was done. He has taken me on an incredible journey teaching me about grace with others, my family and finally myself. There have been some pretty tough lessons in this journey but He has been by my side the entire time. - from BMWEBSTER blog 3/10/10

  
  Member Comments About This Blog Post:

ANNANN63 4/8/2010 10:05PM

    I love how we support one another. Bringing so many wonderful quotes together is very inspiring. We get each other and we are friends. Thank you for being wonderful you.

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ID_VANDAL 4/8/2010 9:13PM

    I love how you pull together these positive thoughts from all over (I'm actually thrilled that sometimes I make the cut!!) but it is very helpful to be reminded of things we can do and what others say.

Thanks for taking the time to do this! Sometimes we need to be reminded of things we actually said!

Vandal

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BMWEBSTER 4/8/2010 6:46PM

    awe, thank you for quoting me. I feel so unworthy. I am glad I was able to provide inspiration for more than just myself. emoticon

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HULTHEN 4/8/2010 6:30PM

  Upbeat and positive - thank you. Very nice.

Ada

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LINDABENEDICT 4/8/2010 6:01PM

    This is such a great summary...thank you sooooo much !!!

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Think Like a Thin Person

Wednesday, April 07, 2010

Yesterday my 17 yo son had a birthday party here with 7 friends. These guys are born comics and delightful young men. It was a blast. By God's mercy the rain cleared in time to play extended outdoor basketball, a highlight for everyone.

In thinking back over how I did on eating yesterday, I was astonished to realize two things:
a) I enjoyed my food very much yesterday.
b) I hardly thought about food all day yesterday.

This tells me how much my mindset has changed, ESPECIALLY on a party day.

I had planned my food ahead of time, allowing for pizza and cake.



I had a moderate breakfast and a moderate lunch. I wasn't hungry for planned snacks. I really enjoyed the planned pizza---deep dish---and it was worth it.

I had planned to have soda pop---it would be "for one last time" since today is the first official day of the Twenty-Four Day Tweak, the challenge from the Beck Diet Solution team. (My goal for "Extinguish a Habit" is to eliminate sweet drinks.) I don't bring pop home even for parties but with eight boys playing basketball I caved and bought it. I did put some on my food plan, but when the time came I decided that it wasn't worth the calories.

I did have two pieces of cake, which I'm not proud of. But the astonishing thing is that food just wasn't on my mind over the course of the day. That is radical for me when a party is in the picture, whether I'm host or guest.

Up until a few months ago, when the word party came up my first thought would be what was to eat and how abundant. I would literally feel impatience ahead of time, and at the party an urgency to get a generous quantity. Even if I wasn't constantly eating, it would never be far from my thoughts. I would be uncomfortably full, yet wishing I could eat more. All of this is embarrassing to tell; I was in denial myself about its unhealthy pattern for so many years.

It is true that yesterday I was busy and occupied, but that never interfered with food fixation in the past.

All I did was follow the instructions in the Beck Diet Solution for a number of months. God helped me do it, layer upon layer of small behavioral steps. I used the Beck cards and experienced gradual mental retraining. [You can read my Response Cards in blogs beginning here www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2833385
]

I still have a long way to go both in choices and thinking, but to experience a PARTY with such liberty is monumental for me.

I reflected on some specific elements that operated yesterday:
*** I am required to sit down to eat. Although I scoffed at Beck about this, I obeyed conscientiously, and it is ingrained. So while I was host, on my feet all day taking care of things, a) I did not graze, and b) Eating was off the radar since I could not graze.

Yes, it has taken four months of strict sitting-down observance to make it automatic, but it has finally clicked to the extent that it's not a struggle and it's OFF MY MIND IF I'M STANDING OR WALKING. I did not anticipate this fringe benefit of the eat-only-sitting-down edict, but I'm elated. (I'm sure I will still have many times of struggle, but to taste liberty is amazing.)

***Planning my food choices ahead gives me FOOD SECURITY. I knew I could eat 2 slices of pizza and some fabulous cake and it would not be bad; it would not make me feel guilty. Chips are not worth it for me so I had decided no chips.

***Planning my food ahead means I did not have to view this party as my last chance for any food indulgence. I can have something yummy tomorrow, and the day after that. I just have to put it on my plan, in a moderate amount, and keep exercising.

***Beck has trained me to eat slowly and mindfully. I was aware of each bite of pizza and how good it was. I really enjoyed it. I savored the wonderful appearance of the cake, everyone's appreciation of it, and my daughter's initiative and skill. So the feel of it in my mouth and sliding down my throat wasn't the only thing I was relying on for pleasure. At the same time, I fully enjoyed every bit of it. So I was able to feel plenty of food-mouth satisfaction.

***All of the new thinking learned with Beck has opened the vista to enjoy more of life. Not focused so desperately on food, I experience more pleasure overall. When I'm letting myself enjoy lots of different sensations and experiences, I don't need the food fix so urgently.

This morning when I asked myself, "How did I do on food choices yesterday?" I was so intrigued that I just hadn't thought about food very much. Wonderingly, I asked, "HOW DID I DO THAT??" And the plain answer was, I have just followed the Beck Days one bitsy step at a time. With God's help, just doing the assignments somehow transforms my relationship with food.

  
  Member Comments About This Blog Post:

ID_VANDAL 4/8/2010 10:31AM

    Hi FreeLady - I thought I already left a comment here but I guess I forgot the "post comment" button. Now all the good stuff has been said and all I can do is say - I agree - this is really a great and well written blog!

You and your success are a truly inspiring story!!

Vandal

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NANCY- 4/8/2010 8:51AM

    It is amazing how our point of view regarding celebrations changes with Beck's.
Great Blog.

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MARCIEHANNA 4/8/2010 7:59AM

    Very encouraging...I have never heard about Beck Diet Solutions. I will need to look it up. Great job!!

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MONGO2TEN 4/8/2010 5:39AM

    Great job! Keep it up, you are doing fantastic.

~Nancy

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MAZZYR 4/7/2010 8:24PM

    emoticon
It so nice to hear that you're taking such good care of yourself!!

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BIGLITTLEWOMAN 4/7/2010 4:19PM

    You exerted control in so many marvelous areas of your life for this event. I am very excited for you and I know you feel a wonderful breakthrough. And once you start feeling that control, you start exerting it more and it is POWERFUL. I wished I had time to gush more.... But just know I am celebrating with you. Way go go Freelady. emoticon emoticon

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FLUENTFROG 4/7/2010 3:25PM

    What a great story and account of how habits, once ingrained carry such synergy to enjoying the rest of life more fully. Makes changing LIFEstyle all the more enticing! THANK YOU for sharing with such honesty.

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JOJODOLPHIN 4/7/2010 2:39PM

  Thank you for posting this blog. I am inspired by your new found liberty! Great job!

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TRAVELGRRL 4/7/2010 1:11PM

    You absolutely DESERVE to bask in your success of the day. Undoubtedly you will have wonderful memories of this day that go far beyond how much you were able to scarf down.

Your day is a confirmation and REconfirmation that the Beck plan works if you work it. WAY TO GO, FL! emoticon

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JLITT62 4/7/2010 12:48PM

    Interesting. With an upcoming event, I'd be focused on the food, too, but not so much to get as much as I can -- more what will there be? any good choices for me? will I be able to eat mindfully (always harder when there are lots of other people around).

Good job!

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SEWINGMEG 4/7/2010 12:15PM

    You are doing GREAT!!! YAY!!! I love the cake!

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GLAMOURGIRL-9 4/7/2010 11:40AM

    emoticon You did fantastic!!!!

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ID_VANDAL 4/7/2010 11:07AM

    WOW! That is an awesome story! You really have turned a corner!

I'm so happy for you!! In fact I'm checking the "I Liked This" box. I think lots of people should read this one!

Keep up the good work.

Vandal

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ICANDOITSUE 4/7/2010 11:06AM

    Such an inspiration..I will have to read and reread this. Such a blessing to me.

Keep it up and keep encouraging. emoticon emoticon

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MICHY1980 4/7/2010 10:53AM

  Great job!

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PRINCESSMANDIE 4/7/2010 10:53AM

    Good for you! It's so much easier when you plan your meals ahead of time. I tend to not deviate to the "dark" side when my meals are planned everyday. I also will eat lighter in the day if I know I'm going to a resturaunt later that evening or eating pizza etc.

Keep up the great work! And 2 pieces of cake is not going to hurt you, sounds like you deserved it!

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MAREBEAR53 4/7/2010 10:48AM

    Cool.

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Run to Burn Fat

Tuesday, April 06, 2010

My workout coach clarified the directions for cardio intervals --when I want to maximize fat burn without metabolizing lean muscle.

He said the research shows that what is effective is bursts of intensity interspersed with recovery level exercise. Total cardio workout is best kept to 30 minutes.

To burn the most fat I should work on increasing the duration of the intense, full-steam portion of the run (or swim or bike) while maintaining its high-demand intensity.

Prescribed intervals:
*10 min. warm-up -- jog or walk very fast
*10 intervals each consisting of 10 seconds of full-effort sprint plus 50 seconds fast walk or jog
*10 min. cool down -- jog or walk very fast

When I want to increase the challenge, the most fat-burning comes through shifting seconds to the sprint surges, maintaining 60 second intervals. For more challenging cardio, the center portion would look like this:
*10 intervals each consisting of 15 seconds full-steam sprint plus 45 seconds fast-walk or jog.

As I condition, the middle block can move to
*10 intervals each consisting of 20 seconds hard sprint and 45 seconds fast walk or jog, and eventually
between warm up and cool down I would run
*10 intervals each consisting of 30 seconds sprint and 30 seconds fast walk or jog.

It is more significant to keep the bursts intense, every second expending full effort. Better to stay at sprinting 10 seconds with every second a full-out sprint, than to extend the interval without the full surge intensity. The metabolism will be most efficient for burning fat if the total time is kept to 30 minutes. Longer cardio conditions the metabolism to conserve fuel for sustained demand.



  
  Member Comments About This Blog Post:

TIGERESTJEN 4/8/2010 1:17PM

    I was just talking to my nephew today about my goal to run a 5k one day. I think this would be good training for me. Great information! I printed it out so I can start using it. Thanks!
Awesome!!!!! emoticon

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BIGLITTLEWOMAN 4/6/2010 7:46PM

    FL, excellent explanation. I like your explicit instructions and I promise to give it a try. I'll let you know if my treadmill adapts to the stress.

I'm still struggling with this "bug". I tried to convince myself I felt better today but I was whooped by 2pm and struggled all afternoon. I just want to be done with this so I can get back to my regular pursuits.

I read you commitment and enthusiasm and wish I had your energy. Maybe later this week. In the meantime I'll try to think of a bad habit to give up.

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FREELADY 4/6/2010 7:40PM

    Here's a recap of what I proposed when BigLittle Woman suggested a challenge and ID_Vandal & TravelGrrl said "Yes, let's do it." This would be for the rest of April:

TWENTY-FOUR DAY TWEAK
(April 7-30)

a)Extinguish one habit
b) Establish one habit

Mine would be a) April streak of NO sweet drinks
(soda, sweet tea, caramel latte) Another example is no alcohol, or no twinkies during the late news, or no eating the kids' leftover plates . . . you pick a habit to challenge!

b) April streak of EACH DAY'S menu planning, or reading Beck Diet Solution cards, or daily cardio, or always sitting down to eat . . . or your choice of a healthy habit to start a streak!

I will also post this on a forum message so others can participate if they like.

Thanks for your enthusiasm! You guys are the greatest!

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TRAVELGRRL 4/6/2010 6:55PM

    Hey Freelady,

I really like your challenge too. I think I'll extinguish alcohol (YOU MEAN SHE'S STILL DRINKING WINE??) and establishing a new habit -- that's a toughie. I think I really need to work at talking back to my sabotaging thoughts. That needs to be something I practice. Does that count?

You're on, girl!!

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SUCHAHOOT 4/6/2010 11:34AM

    Thanks for the details and great explanation. I've been trying to do some intervals. The forsythia is beautiful!

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SEWINGMEG 4/6/2010 10:57AM

    emoticon

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ID_VANDAL 4/6/2010 10:28AM

    I'm not sure I'm smart enough to do a fat burn!!! emoticon

I've read about this time of workout and they are supposed to be very very good. I think I'll give this a try however. Thanks for sharing.

I liked your suggestions for the challenge of the month. To establish one new habit and extinguish an old bad habit! I'll have to figure out what I'm going to do.

Make it a great day!

Vandal

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JLITT62 4/6/2010 8:32AM

    Interesting. Everyone wants to burn more fat!

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NANCY- 4/6/2010 8:00AM

    Great info ... thanks for sharing.
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Run and See the Forsythia

Monday, April 05, 2010

Driving around Saturday I was fussing that I saw only a few forsythia bushes. Called yellow bells when I was growing up in the south, this plant is at peak of bloom now in my part of the upper midwest.

I went running today and guess what . . . when on foot I could see many spectacular forsythia!

I am running intervals as my exercise-class coach advises. 50 paces (for me that's a left-right) fast walk, alternating with 10 paces sprinting. When I can, I do 20 or 30 paces sprinting, but always 50 paces walking in between. I hold my head up and envision myself as a fit, muscular runner. Even though a lot of the time is walking, I am getting stronger already. I am a fat-burning machine!

I did 4K today and it took 36 minutes. That's about 44 minutes for a 5K. That's okay. I am a runner and it's making me healthier and I enjoy it and I'll get faster--at least a little faster--eventually.

As I was walking back toward the house, my daughter passed me on her bike. "Are you OKAY, Mom?" she called out. I knew I'd been working hard, but I didn't realize my face was so red!!!

  
  Member Comments About This Blog Post:

PEPPERLEAH 4/5/2010 9:42PM

    Wow! Great job! You are awesome!

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BIGLITTLEWOMAN 4/5/2010 7:17PM

    I have come to realize that there is no one right way to run. Whatever sytle allows you to "run" is what you should use for your own style. Like swimming, I could never get the rhythmic breathing down correctly but I can swim and I have fun doing it. So who cares if you do it right or not? Truth be told is that nobody cares but us!! We care about what we look like to others and now we know it doesn't matter. No one is watching. Keep your eye on the prize. Real runners are just happy for you that you are motivating on down the trail. Cheers to you. emoticon

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SEWINGMEG 4/5/2010 6:31PM

    PRETTY!!! You are doing great.. keep it up and you will get through a 5k faster! WOOT!!

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JLITT62 4/5/2010 1:20PM

    Good job! There is room in this world for all sorts of runners -- lord knows that I am quite slow. But still I run on.

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RUNTRILAUGH 4/5/2010 12:28PM

    They AND EVERYTHING ELSE! Are in full bloom down here in Atlanta! LOVE THEM! But not all the pollen! LOL

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RUNROW 4/5/2010 11:58AM

  I noticed forsythia for the first time on my run this morning. We are having an unusually warm spring and so the blooms are a bit early for Ottawa. Good to read your positive approach to running, too.

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The Resurrection: Astonishingly Practical!

Sunday, April 04, 2010

The quotations below are from the New Testament. Easy online Bible search: www.biblegateway.com/

Romans 6:4
Therefore we have been buried with Him through baptism into death, so that as Christ was raised from the dead through the glory of the Father, so we too might walk in newness of life.

Romans 6:8,9
Now if we have died with Christ, we believe that we shall also live with Him, knowing that Christ, having been raised from the dead, is never to die again; death no longer is master over Him.

Romans 7:4
. . . so that you might be joined to another, to Him who was raised from the dead, in order that we might bear fruit for God.

Romans 8:11
But if the Spirit of Him who raised Jesus from the dead dwells in you, He who raised Christ Jesus from the dead will also give life to your mortal bodies through His Spirit who dwells in you.

Romans 8:33,34
Christ Jesus is He who died, yes, rather who was raised, who is at the right hand of God, who also intercedes for us.

1 Corinthians 6:13,14
Food is for the stomach and the stomach is for food, but God will do away with both of them. Yet the body is not for immorality, but for the Lord, and the Lord is for the body. Now God has not only raised the Lord, but will also raise us up through His power.

Ephesians 1:18-21
I pray that the eyes of your heart may be enlightened, so that you will know what is the hope of His calling, what are the riches of the glory of His inheritance in the saints, and what is the surpassing greatness of His power toward us who believe. These are in accordance with the working of the strength of His might which He brought about in Christ, when He raised Him from the dead and seated Him at His right hand in the heavenly places, far above all rule and authority and power and dominion, and every name that is named, not only in this age but also in the one to come.

  
  Member Comments About This Blog Post:

EWEINHISPASTURE 4/7/2010 1:56PM

    I love these Scriptures! Thanks for posting them.
God bless dear sister in Christ,Ruthie emoticon

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PEPPERLEAH 4/5/2010 9:51PM

    Beautiful. Thank you!

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ANNANN63 4/5/2010 7:21PM

    I hope you had a wonderful Easter.

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BIGLITTLEWOMAN 4/4/2010 11:46AM

    Happy Easter to you. Thank God for his plan and our Savior Jesus Christ. I cannot imagine living life without hope.

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