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Coach's Pep-Talk in our Virtual Locker Room (Quote Digest 14)

Sunday, May 02, 2010

(To be read aloud with passion. Shake your fist in the air. Pound on the desk a few times. )

I am not dieting, I am changing my lifestyle to insure my future and that of my loved ones. This is so important to me . . . . I am paying a price to achieve my health goals but I would spend much, much more because it is that valuable to me.
- from ANNANN63 blog 3/15/10

NO EXCUSES!!! Excuses are what got you here... excuses won't get you to your goal.
- from HSMOM2FOUR SparkPage

The little tasty bits will still be there when we are smaller but girlfriend you need pep talk tonight. We are the people to do this and this IS our year to lose the flab---so you had a big fat case of the I don't want to's tonight---tomorrow you will make it up--- to yourself. You CAN do this. You want to succeed and you can. Think how good it will feel to get into a smaller size top or skirt for a fancy occasion. We will climb this hill and see what is on the other side---that side where we can say to others---I did it!
- from VetMed comment 4/17/10 (on BigLittleWoman blog)

History is not destiny. From a psychological point of view, emotional "reality" is the product of whatever story you tell yourself about how things are and why you are the way you are. If you want (or need) to change your reality, then change the story you are telling yourself. This does not mean denying or ignoring your past or present circumstances, or inventing a nice fairy tale to take their places . . . But you CAN rewrite your story so that these circumstances are not the determining factor in your success or failure. Your new story can be about how your creativity, ingenuity, and perseverance enable you to find full or partial solutions to these challenges, and to do the best that you can with what you've got to work with . . . . The best way to really come to believe your story is to see it come true in the small, well-chosen steps you take every day.
- from Spark Article on Motivation
tion_articles.asp?id=634&page=3 recommended by BigLittleWoman

I am WORTH the money it costs to keep my fridge stocked with fresh fruits and vegetables.
I am WORTH the energy it takes to wake up 30 minutes early to exercise.
I am WORTH the effort of filling up the water purifier so I stay hydrated.
I am WORTH the hassle of special ordering food at resturaunts to get what I need.
I am WORTH the money it costs to buy exercise equipment or maintain my gym membership.
I am WORTH the effort it takes to cook healthy foods for me and my family.
I am WORTH the time it takes to prep fresh veggies to have them ready for quick snacks or salad.
I am WORTH all the time, energy, effort and money it will take to lose weight.
I am WORTH my health and happiness!
excerpted from DownHomeDiva blog 3/13/10

The way to get started is to stop talking and begin doing. - Walt Disney, from JTEWZANDB SparkPage

You miss all the shots you don't take. - Wayne Gretzky, National Hockey League

  Member Comments About This Blog Post:

FITJANE 5/9/2010 7:35AM

    Great and inspiring blog. This bunch of sparkpeople are amazing with support and insight. Thanks for collecting these thoughts, I would have missed them otherwise.

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TIGERESTJEN 5/6/2010 12:04PM


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FLUENTFROG 5/3/2010 10:46PM

    Thank you!

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TRAVELGRRL 5/3/2010 9:58PM

    This is just what I needed today! I am shaking my fist and pounding the desk!!! Thanks for another inspiring compilation.


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ID_VANDAL 5/3/2010 4:16PM

    Good one FreeLady - but then you always come up with good ones!

I like the Disney quote "The way to get started is to stop talking and begin doing" An inferior plan well implemented is better than a superior plan never implemented - at least if will have you moving towards something.



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NANCY- 5/3/2010 8:10AM

    What an inspiring collection!

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RATTOAC 5/3/2010 1:42AM

    this is fantastic. SIMPLY FANTASTIC!

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NONNATAMMY 5/2/2010 10:01PM

    Great encouragement. Thanks. emoticon

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    It is these pep talks that keep us going through a month long plateau. Great job in persevering and hooray for the weight loss. I had a forever plateau and have a great deal of empathy for anyone in that groove.

The experts tell us the slower losses are more likely to stay lost. Especially true of lifestyle changes resulting in weight loss rather than temporary diets. As long as those healthy changes become lifelong habits of course.

Good job Freelady. emoticon

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    Great pep talk. Thanks. I may need to come back to this one from time to time. Congrats on the pound lost and breaking your plateau.

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Ready for a May Challenge?

Friday, April 30, 2010

I have posted a challenge for May on the Beck Diet Solution general discussion board. The title is "Add and Subtract." This month, pick a habit to add. Pick a habit to subtract. Here is the link if you'd like to participate!

Whether I drink enough water sets the trend for everything else, so I'm making that my habit to add. My specific goal will be to drink 8 cups of water each day.

Eliminating sweet drinks was a beneficial change for me during the April challenge, so I'm continuing that. I kept my streak, but it was challenging, so I want to re inforce and establish that behavior pattern more firmly . . . or at least continue its advantages in my life!

Habit to add: 8 cups of water each day
Habit to subtract: sweet drinks

Drop by the Beck Diet Solution team site and join the May challenge! Let's try to keep the streak going. Even when we break a streak, I suggest posting the best streak we've had. Just for example . . .

Habit to add--Exercise 20 min. per day: current streak, 3 days. My best streak so far, 12 days.

I want to celebrate any movement in the right direction and any degree of consistency!!

  Member Comments About This Blog Post:

FLUENTFROG 4/30/2010 10:24PM

    Thanks for offering this challenge, Freelady! Like others, I don't like how I did in April and/but/so am giving a lot of thought to which to identify in May.

I like the new idea of current and best streaks. Any movement forward counts toward success!

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ID_VANDAL 4/30/2010 9:58PM

    Hi FreeLady - great idea (again) I'll give this some thought before I commit. I really didn't like how I did last month so I really want to get it right this time!

Water is a good place to start but maybe I'll come up with something else!!

You have a great weekend - here's to nothing but success in May!!




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WEIGHFAITHFUL 4/30/2010 3:14PM

    What a great idea to add a good habit and subtract a bad one! I too am working at giving up pop and sweet hard! You are doing great!


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AUTUTMNLYNN2 4/30/2010 3:03PM

    Very good .. now to weigh out my bad habits and replace them with good ones... oh my where do I start...

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BIGLITTLEWOMAN 4/30/2010 12:54PM

    Thank you for helping us all to move forward. I'm thinking, thinking hard about how to challenge myself in May. Give yourself credit FL for helping us to help ourselves.

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SEWINGMEG 4/30/2010 11:41AM

    You are doing great! Keep up the great work!

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NANCY- 4/30/2010 9:12AM

    Replacing a habit is a great plan.

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GLAMOURGIRL-9 4/30/2010 9:10AM

    emoticon very motivating

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MITTEN02 4/30/2010 8:52AM

  Cool! I'm in!

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Quote Digest 13 - Habits

Sunday, April 25, 2010

I think I am actually getting the hang of all this stuff. It's becoming more of a natural part of life. One example is that, when I fall off the wagon (so to speak), it's no longer a trauma. (smiling) I just acknowledge it and get up the next day (or later the same day) doing things the right way. - from SlimmerJesse blog 3/8

When I started this journey with SparkPeople I was prepared to be disciplined and motivated. But what I learned was that willpower got me nowhere. My key to successful weight loss has been replacing one habit at a time. Water, not soda: Apples, not cookies: Half portions, not excessive portions, etc. I've learned to eat more slowly, smaller and but frequent portions, and the hardest component for me: exercise.
- from SkinnyMe82 blog 3/21/10

One thing I relearned this month is that habits are just that -- HABITS. The more I am away from the good ones the harder they are to practice. The more I indulge in the bad ones the easier they become. - from Travelgrrl blog 4/1/10

We must first make our habits, then our habits make us.
- John Dryden, quoted by SkinnyMe82 on 3/21/10 blog

This is a business, the business of taking care of ourselves and doing things to enhance our health and well being. Just like succeeding as a student, in a career, or being a good person. In all of these things we were persistent, repeated the things that worked, tossed out those things that didn't work,and cultivated good habits. - from BigLittleWoman blog 3/20/10

That all or nothing thinking is really going away this time. Am I doing it consciously? Yes and no. I'm consciously thinking about my eating, exercising, drinking decisions on an almost hourly basis. So in that way, I am purposely changing my way of thinking. But it almost seems a by product of all the positive things I'm working to do each day. It really does show that what Chris says in The Spark book is true. (I'm paraphrasing) All the little (even tiny) things truly add up. They reach critical mass and the good just keeps on rolling!! - from KellyBW3 blog 3/26/10

I resisted structure too. Spontaneity seemed like fun. Then I remembered that I could still be spontaneous in all the rest of the areas of my life (except food / exercise).
- from Daredevil23 4/19/10 comment on Nancy- blog

Do you want to know who you are? Don't ask. Act! Action will delineate and define you. - by Thomas Jefferson, from ValerieMaha page

Isn't it wonderful the sun comes up and gives us a New Day every 24 hours? -from BessHaile comment on JLitt62 Blog 3/12/10

Now when Daniel knew that the document was signed [forbidding making a petition to any god or man besides Darius the king] ... he continued kneeling on his knees three times a day, praying and giving thanks before his God, as he had been doing previously.
- from verse 10, chapter 6 of the Book of Daniel, the Old Testament.

  Member Comments About This Blog Post:

CROBINGO 4/29/2010 11:26AM

    I really like the Quotes you chose and that they are from Sparkers. Very neat!

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SUCHAHOOT 4/26/2010 12:44PM

    These are great. Thanks for the compilation!

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    As usual, these make such great reading. The best of the best. Today I heard a new one (to me) from Martin Luther King. Every day he started the day with an hour of prayer. If he knew it was going to be a busy, hectic, demanding day he started the day with 2 hours of prayer.

When we know we are going to be tested and tried we need to dig deeper for what we believe. It is our core values, our good habits, or strengths that will get us through. So when life gets tough, spend more time anchoring ourselves in our beliefs.

Have a good week Freelady and thank you once more. You have a magical way of picking up those aha moments out of everyone's blogs.

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NANCY- 4/25/2010 11:41AM

    Love your collection of quotes.

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Dodged a Bullet!

Tuesday, April 20, 2010

My 11 year-old came in from an excursion with friends, grinning and holding out to me a Sonic Sweet Tea. [This is like gifting a recovering alcoholic a double Scotch.] "Look what I got for you, Mom!" she said proudly.

I was on my toes enough to take it from her enthusiastically. I received her loving gift with a big hug. She skipped off, pleased and satisfied.

My internal response was "Oh, no! I have this 12-day streak going for the Beck Tweak challenge, since my target is eliminating sweet drinks. I've done so well, and now I'll have to confess I'm back to zero!"

Then it dawned on me: I DON'T HAVE TO DRINK THE STUFF!

Honestly, before Beck Diet Solution, this would never have occurred to me. A specific gift would have been a great excuse to jettison my no-sweet-drinks streak. And I won't belabor all the reasons sweet tea is a humongous cluster of emotion-laden cravings for me.

PLUS for me sweet drinks trigger all kinds of unhelpful eating accompaniments. Also for me mood swings and increased cravings result every time. At least for now, the healthy path is to abstain from sweet drinks. They interfere with my goals.

Back to the story: Mom makes girl feel great about gift. Girl goes off happy. Sweet tea in seductive Sonic cup with crushed ice sits on table.

Then, suddenly, I felt free and powerful. I had the POWER TO DECIDE what to do with that liquid sabotage!

It felt like a great liberty to me. Sweet tea? So what? I am a person who has something positive happening in my life; I am stronger and healthier; I find joy in many things. I don't require the passing pleasure of a sugary beverage in order to make it a good evening. I can tear up my sugar ticket and still find happiness!

Can you understand that I felt triumphant pouring that stuff down the sink? It was like a ceremony, an enactment that by God's grace its power over me is broken!

In a minute I realized that I still had my streak for the Beck challenge . . . that was sweet. Danger was on the line the moment I saw the cup in her hand! Yet I did not succumb to this 180-calorie-missile. I dodged!

  Member Comments About This Blog Post:

FITJANE 5/12/2010 5:34PM

    Great way to handle the situation. I hope to stay so strong!

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SUCHAHOOT 4/26/2010 12:46PM


Every choice. Every day. I'm getting it!

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ANNANN63 4/23/2010 3:04PM

    Congratulations. I am very proud of you. You did good!

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FLUENTFROG 4/23/2010 9:01AM

    What wonderful story of win-win! The biggest sweetness to me is in how you also allowed your daughter the joy in her gift -- what STRENGTH to allow that AND keep your path! WooHoo!

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MAZZYR 4/21/2010 12:07PM

    Good for you! It's funny how all behavior begins with a single thought.

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JLITT62 4/21/2010 10:21AM

    So wonderful that you didn't drink the tea AND you made your daughter feel good for thinking of you. A win-win all around.

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NANCY- 4/21/2010 7:41AM

    Isn't it amazing how empowered we feel when we realize we have the choice.
WTG on your choice.

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MOTHERDUCK3 4/20/2010 10:50PM


You truly are becoming a FREELADY! It is for freedom that Christ has set up free. Gal 5:1.

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JTEWZANDB 4/20/2010 9:38PM

    I have the "Sweet Tea" problem as well. Great job at walking away!


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ID_VANDAL 4/20/2010 9:11PM

    FreeLady - all I can say is - wait for it - here it comes

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

That was so great!!



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AMARAN 4/20/2010 9:04PM

    Way to go! Good for you! Way to overcome!
emoticon emoticon emoticon

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    Marvelous emoticonSimply marvelous! Now you have to subtly let everyone know what your new favorite drink is so they can surprise you with something your really can drink. There are many low calorie/no calorie very tasty beverages.(green tea and others)

You have a head of steam and are pushing forward. Yes you can, yes you have.

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CAMEOSUN 4/20/2010 5:50PM

    Great Job ! You are an overcomer. You're right we don't have to eat/drink gifts given, nor do we have to "finish our meals" every time {reminder to self}. When we're full, we're done.

emoticon emoticon

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GABBYANNIE 4/20/2010 5:21PM

    Soooo funny!!! Great Job on resisting temptation. That really is what this healthy lifestyle is all about. Making healthy choices one at a time. I have a weakness for sweet tea too!!! I used to stop for a taco bell or McDonalds sweet tea about every time we passed one. The other day I tried to drink some of my husbands and I couldn't IT WAS TOO SWEET, YUCK!!!! Amazing what staying away from that stuff for 4 months will do for you. Keep up the good work!!! emoticon emoticon emoticon emoticon

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TIGERESTJEN 4/20/2010 4:54PM

    WOW! AWESOME!! What a great feeling. Thank you for sharing this experience. How loving of your daughter and how much you have grown to accept and then take control of your own distiny. It's the end of the work day for me but it feels like I can do anything right now. You are an inspiration!!!
WAY TO GO!!!!!! emoticon

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ESMOMMY13 4/20/2010 4:28PM

    Loved your blog. What is the Beck Diet Solution?

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Quote Digest 12 - Chocolate

Monday, April 19, 2010

You need never again eat a burger with 680 calories. If I'm going to consume such a quantity of calories in one sitting it isn't going to be ground beef. I'll opt for chocolate instead. LOL
- from BigLittleWoman blog 3/04/10

I have learned, over many years, that I need to have my chocolate stash. That by allowing myself to eat what I truly want, i am satisfied and I will eat less . . . You've got to know yourself, as I write so often. You might have to totally ban chocolate right now. Or maybe you can only have it when you specifically go out and get it. I just know for me, right now, if I don't have something on hand that will satisfy me, I'm more likely to eat around my craving -- which often leads to eating a whole lot more.
- from JLitt62 blog 3/16/10

I don't feel guilty if I splurge on licorice or 85% chocolate - I just enjoy them in the moment but I don't keep a stash in the house or car!
- from Sheila1505 comment on JLitt blog 3/12/10
I only feel guilty if I give into the cravings without planning. . . If I've been craving a Butterfinger for several days, I'll find a way to work it in. - from Crave_Free comment on JLitt blog 3/12/10

The benefit attributed to cocoa stems from substances it contains known as flavonoids, which are believed to help protect against certain cardiovascular disease risk factors, such as blood pressure and blood clotting.
- from Spark Article, "Chocolate May Make Some Strokes Less Likely"

Eating small amounts of cocoa could be beneficial in the context of an appropriate intake. There are several possible mechanisms, but the effect of rich cocoa [dark chocolate, at least 35% cocoa] on cardiovascular health seems to be through its effect on blood pressure, and the capacity to improve the flexibility of the blood vessels.
- Dr. Martin Lajous, a doctoral candidate at the Harvard School of Public Health, quoted in above article

There are only three things in life that matter - good friends, good chocolate and, oh dear, what was that other one?
- anonymous

You know, hon - chocolate is not really bad for you. It's a WHOLELOTTA chocolate that's bad for you.
- from BessHaile comment on JLitt62 blog 3/13/10

In heaven, chocolate has no calories and is served as the main course.
- from Going2LoseNow signature

  Member Comments About This Blog Post:

TIGERESTJEN 4/20/2010 2:08PM

    I know alot of what you are saying is soooooooooo true. You put a smile on my face. thank you!

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WCATAP 4/20/2010 9:08AM

    So funny. I stress on what to write in my blog. Great idea...just use snippets from everyone else. hahaah

Great Post!!!!!!!! You chose good ones.

And funny comment from blwoman

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    You made me laugh out loud. Wait, maybe I made myself laugh out loud. I was reading the first paragraph of your blog and I thought yeah, me too. I will never spend 680 calories on a burger, I'd eat chocolate instead. Then I got to the last sentence and it was an excerpt from one of my frustrating experiences about a month ago.

Then I really did have a belly laugh!!! Oh thank you for that. That's weird to read an insightful bit that ends up being insight to your own mind....

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NANCY- 4/19/2010 1:38PM

    I found that by being selective I can bypass the temptation at checkout counters. If I'm going to have chocolate, it's going to be good chocolate.

Last night I wanted chocolate brownies something fierce, I opted for a cup of hot chocolate rather than baking a batch. (lesser of two evils)

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ID_VANDAL 4/19/2010 10:53AM

    I think the quotes say it all! If you are going to indulge make it the right dark chocolate and then SIT DOWN and ENJOY EVERY BITE!



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PASTORJEFF2 4/19/2010 7:59AM


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NAKIOMA 4/19/2010 7:58AM

    A lot of truth there - just have to show some self control - remember it's you and not the chocolate that will pay the quotes though

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