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Peek-a-boo(June 21 day healthy challenge)

Monday, June 02, 2008


This is another beginning for me. My weight is 184.2

I am to drink 11 cups of water. I must admit this will be new also. Many trips to the bathroom. emoticon

My cardio day will be 6 days a week. monday-saturday, aerobics, pilates, stationary biking 30-45 min.

Strength training will be tuesday, thursday, saturday total workout on these days core, upper, lower and sunday will be abs day.

It has been a while since my food tracker was made public. I was a little concerned. I am an emotional eater. I have been with the Beck diet team and I am learning a new way to use food each day. We all have issues with food or we would not be here with spark peps.

Peek-a-boo I see you. (my food tracker) I need to be accountable to myself for myself. This will help me move forward.
Water intake goal 11 cups: 11 cups taken in (5 pts)
cal range 1200-1550: 1177 ooppps!
carb range 163-236 Note I am diabetic and I will follow dr ranges tonight 153.
Protein 60-127/ 61
Fat ranges 32-56 / 35
Soduim goal: 0-2300/ 2304
cardio 30 min aerobics
strength training 20 mins (tonight)
plie squats, 2 reps, leg curls 2 reps, adductors 2 reps, abbuctors 2 reps, sqauts with weights 2 reps.
cardio goal Monday-Saturday 30-45 min. 30 min today.
strength training: 20 min on Tuesday, thursday Saturday, and Sunday- Tuesday thur Saturday will be total body workout Sunday will be abs day

  
  Member Comments About This Blog Post:

UGOGIRL51 6/2/2008 3:07PM

    hey Girl friend emoticon

I like the way you have everything all laid out and set before you so you can see what you need to do. It's a good plan! emoticon

Here's to a successful June!!!! emoticon

Now go get'em tiger... emoticon

Annette emoticon

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MRSHONEYC 6/2/2008 7:59AM

   
GOOD JOB on the blog!
emoticon

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TACKLING BIG CHALLENGES WITH SMALL STEPS

Wednesday, May 21, 2008


What would life be without challenges??? Kind of boring, kinda of easy. It is how you view your life. I have many challenges in my life. But I know that I am not on this journey alone. The Lord is on my side. If God is for me who can be against me? Even diabetes has to bow in his presence. I speak of diabetes because of the devastation it can bring if you let it.
I have taken small steps this week TO HELP WITH MY CHALLENGE. I have revamped my strength training. I am trying to work on my emotional eating. I believe that was a contributor to me becoming diabetic. I have heard some say "eat what and lean on insulin or pills." I would rather not do that. I want this disease gone. I know of a fellow sparker who has worked hard and her diabetes is all but gone. I am slow at weight loss. I am no quitter, and I will succeed at my weight loss. I am on a journey to reclaim my healthy back. With the help of God that is what I will do each day-- one day at a time!!! NEVER, NEVER NEVER STOP TRYING!!! THE RACE ISN'T GIVEN TO THE SWIFT OR TO THE STRONG BUT TO THOSE WHO ENDURE!!!

Just a note to me as a reminder.

  
  Member Comments About This Blog Post:

MOMZILLA52 5/24/2008 5:09PM

    emoticon Do, you are so special and I know that all things will come to you through your strong faith and love of God. I so agree with....The Lord is on my side, so who can go against me? Nothing can separate us from His love and grace. Amen.....I am praying for you and the race you will win.

Love to you
kat

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YVONNE2001 5/22/2008 1:02AM

    Hi, you really have the right idea taking baby steps and walking with your Lord as you face the challenge not only of losing weight but doing it in a healthy, life affirming way. Strength training is a great beginning because it increases muscle and this will boost metabolism which will encourage weight loss AFTER YOU FINISH EXERCISING! But don't stop there, take a look at your eating profile, and work towards finding a way of eating that works for you and incorporates those foods that will boost your mood so you will not be at the mercy of your emotions. I will be cheering you on as you develop those practices that will prevent the negative side effects of diabetes.

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UGOGIRL51 5/21/2008 4:05PM

    Do emoticon

YOU SAID IT BEST WHEN YOU SAID: THE VICTORY IS TO THOSE WHO ENDURE emoticon

KEEP ON KEEPIN ON!!! I KNOW YOU'RE GOING TO DO IT GIRL!!! emoticon

ANNETTE emoticon

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2BEFITBY7-09 5/21/2008 1:38PM

    Hi DO,

You can do this! I know it can get discouraging. I have been at it since the end of January and I have lost 7.8 pounds about 3 times. Too bad it is the same 7.8 pounds. I am back down to my lowest weight (this time around). So we will push on together and move on down the scale. In the process you will push diabetes back and no longer require the insulin. We can do this with God's help and by encouraging each other.

Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. 1 Corinthians 10:31

Just a little verse to say when you are tempted to eat due to emotions. I tend to want to eat when I am bored or tired. Bored doesn't happen often, but I am tired most of the time.

You are in my thoughts and prayers

Love, emoticon& Prayers
Michelle

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AFERRARI 5/21/2008 11:58AM

    Congratulations on revamping your strength routing. You are doing great - keep up the good work

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Overcoming Obstacles one at a time

Friday, May 16, 2008


Obstacles are not new to me. In fact life would be boring without them. We would know what to expect. Not being challenged is almost like a slow death. Well I have many challenges.

One of which is emotional eating. I have been with Beck Diet Solutions a couple weeks. I am determined to get a grip over this ugly cycle. One day at a time. That is the way I have to look at it. Not getting ahead of myself, not comparing myself to any one here hmmm sometimes is a factor. But I will remind myself that I am me and theirs on ly one me.

I have learned a lot from her books and have seen myself in what she says about food.

Posting what I ate is a struggle, so is staying to what I have planned to eat. NO CHOICE, I have to plan my meals and stick to them.

Exercising comes naturally to me I WISH eating healthier did. Oh Well I'll have just keep trying. God will see me thur this time. I am not the kind to give up. I can't afford to give with diabetes on my back (so to speak) it doesn't quit so I can not quit. The battle still rages but I know that God will help me to fight this battle. I know I am not alone, and that give me hope. He will bring me comfort thur this obstacle in my life. He will never fail me!!

Just a note to remind myself that the race isn'tt given to the quick or the strong but to those endure. I am a endurer thur Christ. Oh Lord, God help me to lean on you, and not lean not to my own understand but in all my ways let me recognize you. emoticon

  
  Member Comments About This Blog Post:

ANGELBELIEVER 5/16/2008 9:55PM

    Do, You are doing well. You are having victories. You are having and seeing results and successes. Praise God. You will be fine. One baby step at a time. One Day ad a time. emoticon from Elayne P. S. Love the kitten pictue!

Comment edited on: 5/16/2008 9:54:40 PM

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MOMZILLA52 5/16/2008 7:17PM

    emoticonSometimes old habits and old thoughts, even with God on our side, are hard to break. I know that you will do it, you are a positive, strong, giving woman of God and He will always stand beside you. So will I through prayers and love.

Good post.

Love you
kat

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UGOGIRL51 5/16/2008 9:39AM

    Do I smell the sweet aroma of victory here? WHY YES I DO!!!!!!! emoticon emoticon emoticon

WE ARE MORE THAN OVERCOMERS IN THIS WORLD!!!! emoticon

ANNETTE emoticon

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2BEFITBY7-09 5/16/2008 9:25AM

    Hi DO,

You can do this. Just take it one step at a time. I am the opposite I can eat healthy but I hate structured exercise. I see it as a waste of time and energy, when there is so much that needs to be done around the house. I am slowly trying to get this idea out of my brain.

I love the picture of the cat, hanging on for dear life.

Please know you are in my thoughts and prayers.

Love Ya!
Michelle

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The little turtle that could....

Tuesday, May 06, 2008


I found a great article at sparkpeople. I have been known to run put of power during some of my aerobics workout. So I am like the little turle that could.


What to Eat Before You Work Out
Eating Before Exercise for Maximum Results

-- By Dean Anderson, Fitness Expert
Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
Fruit juice
Fruit smoothie
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties, which digest slowly)
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:
Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

This is some great tips. I will read them later. Got to go for now! Still working on my goals. I have enrolled in the women challange it starts this sunday. Wish me luck!! or say a prayer.

  
  Member Comments About This Blog Post:

2BEFITBY7-09 5/9/2008 6:20PM

    Hi Do,

I don't know why but I haven't been getting notices of your blog entries. Problem fixed though. This is a very good articile. Thanks so much for sharing.

Keep up the great work.

Love ya!
Michelle

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ANGELBELIEVER 5/8/2008 2:47AM

    Thanks for a wonderful blog, Do. I picked up some great tips too. All the bet to you on your workout journey.

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BONNIE627 5/7/2008 6:56AM

    Do we are always praying for you... I read the same article yesterday.. very good... have a great day.. hugs, Bonnie

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UGOGIRL51 5/6/2008 11:47AM

    DO!

This is my 3rd time trying to post this!!!!! I read this article also and enjoyed reading it. But I appreciate the add ons you submitted on the excerising and the different we are concerning it.

emoticon job sweetie..... emoticon

Annette emoticon

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MOMZILLA52 5/6/2008 11:19AM

    I had read this acticle and also like it, a lot of great ideas. I can't run, but I walk a lot, 120 minutes a day, so I use some of these ideas to help keep me going!

You are doing great, thanks for the inspiration and desire to keep up with you!

Love and hugs
kat

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Boot camp Bikini Challenge

Saturday, May 03, 2008


This is close as I would step near one these. emoticonIt is a virtual model. This model resembles me a lot. I could not get the virtual to come anywhere close to my bodies make up though. I am a little thinner in the waist. My chest is fuller than hers. I had to reduce the weight of the model to match how my weight looks.

My weight is 183. I am well proportioned weight wise except I am some what bottom heavy.

Measurements:

Chest: 38
waist: 36
hips: 46
thighs: 25
neck: 13
arms:13

I hope to drop 5 pounds by the end of this challenge. I am not to concerned about the bikini but I would not mind getting into one these cute suits. Hopefully be the end of this year this virtual model will be cut in half.

  
  Member Comments About This Blog Post:

ANGELBELIEVER 5/6/2008 12:24AM

    If anyone can do this, you can. I can just see you now...... Look ot everyone...Here she comes. emoticon

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TEDDYBEARGIRL 5/4/2008 11:01AM

    YOU CAN DO IT!!!!!!!!!

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UGOGIRL51 5/4/2008 11:00AM

    U GO GIRL!!!! I'm behind ya 100% cheering ya on!!!! emoticon

Annette emoticon

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MOMZILLA52 5/3/2008 11:23PM

    emoticonI know that you will do it....prayers for you..

love and hugs
kat

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