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Day 4 healthy 21 day challenge

Wednesday, June 04, 2008


Calorie Ranges --- 1200-1550 consumed 1465
Fat ranges-- 32-56--consumed 55
Carb ranges-- 130-200 consumed 185
Pro range-- 60-127--consumed 70
sodium range-- 0-2300--consumed 2130
cardio: 30 min aerobics
strength training--none night off.


Just under the radar. I am still planning my meals. I am not a scale junkie But I just found out that I lost 5.2 pounds. So I got to move my turtle!!!! As for continued planning I do it daily and I record my exercises and I use reward stickers. Someone may think that is silly but it works for me. I have started to use stickers on my food tracker also. I make chart for the week or at least for a couple days. Sunday are my day for making charts etc. for my food/exercise journal. I have a comments section to I writer how felt about an activity and I have a section to journal my feelings with emotional eating.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:28AM

    emoticon 5.2 pounds, the size of one of my cats! You go....

Love to you
kat

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UGOGIRL51 6/6/2008 10:21AM

    emoticon (((( HEY GIRL FRIEND ))))))

CHECK IT OUT.....................

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

YOU emoticon BUTT OUT OF 5.2 POUNDS!!!! RIGHT ON!!!!!!

Annette emoticon

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MRSHONEYC 6/5/2008 8:58AM

    Great job on the blog!
emoticon

I like 'reward charts' --- EVEN FOR GROWN-UPS!!! Hey, it's a VISUAL AID and I think they work WONDERFULLY!

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Day 3 --- 21 day healthy challenge

Wednesday, June 04, 2008


water required 11 cups consumed 7 cups
calorie range 1200-1550 consumed 1247
carb range 130-200 consumed 162
fats 32-56 consumed 42
sodium 0-2300 consumed 1101
cardio 20 min aerobics and 30 min walking.

strength core: 2 sets & 26 reps back extensions, reverse crunch, 50 crunches, and dumbbell side bends. Upper body workout: 2 sets 26 reps: triceps kick backs, dumbbells chestflys on ball, alternating dumbbell bicep curls, chest press with band, one arm dumbbell rows, close arm wall push ups
blog complete done
question: using smart goal setting techniques: start with a long term goal, create a timeline with weekly goals. plan out the short term action plan.

A DIFFICULT JOURNEY

WELL MY ROAD THUR EMOTIONAL EATING HAS NOT BEEN EASY. IT HAS BEEN A VERY, VERY LONG JOURNEY! THIS IS A DAY TO DAY, MINUTE TO MINUTE THING.

I HAVE FOUND A WONDERFUL TEAM THAT HAS BEEN A BIG HELP TO ME. I'VE JOINED THE BECK DIET SOLUTION TEAM HERE ON SPARK PEPS. YOU CAN BE HONEST ABUT YOU FEEL, HOW YOU ATE, SHARE WHAT STRATEGIES TO USE TO OVER COME A DIFFICULT TIME.

YOU CAN TELL HOW YOU FEEL WTHOUT ANYONE BEING OVERLY JUDGED. AFTER ALL NONE US HAVE ARRIVED WE ALL ARE A WORK IN PROGRESS. IT IS IMPORTANT TO BE ABLE TO SHARE WITHOUT FEELING SHAME OR OTHER NEGATIVE (IF THERE ARE SUCH) FEELINGS. THERE IS ALWAYS SUPPPORT AND SUGGESTIONS FOR EVERONE WHO ASK FOR THEM.

I HAVE HAD DAYS WHERE I HAVE OVER CAME AN ISSUE WITHOUT USING FOOD AND THEN THERE ARE THE OTHER TIMES.

MY GOALS ARE TO PLAN MEALS AND SNACKS OUT HAVE IN PLACE DISTRACTION TECHNIQUES-- WHEN I AM STRESSED (STRESS/ANGER EATER) ONE TECHNIQUE I USE IS GOING OUT SIDE AND TAKING A BREATH, CHEWING GUM, EXERCISE, WORK ON A GOAL ON THE COMPUTER, ETC.

IF I AM TEMPTED TO EAT FROM ANGER-- IF IT IS AT MY HD I TALK THINGS OUT WITTH HIM. I DON'T LET THINGS FESTER THAT IS THE WORST THING TO DO!

PRAYER IS A BIG PART OF MY LIFE MY FAITH HAS GIVEN NE THE STRENGTH TO KEEP GOING REGARDLESS IF I HAVE A SET BACK. THEY ARE A PART OF THE PROCESS. I CAN ALWAYS GO BACK AND RETOOL AND SEE IF I CAN IMPROVE OR DO SOMETHING DIFFERENT. OR ASK FOR HELP AND I DO.

I FEEL I AM PROGRESSING SLOWLY AND THAT IS OK. I REALLY WANT TO UNDERSTAND AND GET INTO MY MIND AND BEING THE LESSONS AND ACTIVITIES PERFOMED FROM THE BOOK TO GET THE RESULTS I AM LOOKING FOR AND THAT IS TO BECOME FREE FROM EMOTIONAL EATING.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:27AM

    emoticon Prayer is the only thing I hold really close to me, without it I could not get through the day! You are doing great, blessings to you

Love
kat

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UGOGIRL51 6/4/2008 11:35AM

    emoticon job sweetie. I'm so proud of you. emoticon

Annette emoticon

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MRSHONEYC 6/4/2008 7:22AM

    Great job on the blog!
emoticon

When I get sad, I can't eat - I end up pretty much 'starving' myself (not that ANY weight comes off!!! gr!) and when I get MAD, I CLEAN like a MAD demon. I have found, recently, that I am a 'stress' eater which really surprised me.
You're doing a great job!

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Day 21 day to make a healthy habit --day two

Tuesday, June 03, 2008


This is day 2 of my challenge.

1. water required 11 cups water taken consumed 11 cups:
2 calories range 1200-1550 my calories 1316
3 Carb Range 130-200 my range 179.
4 fat range32-56 My range 44
5 sodium range1,000 2,400 mg My sodium range 2787
6 cardios perform 50 total min 30min stationary biking, 20 min walking.
7 Strength training none tonight no strength training on mondays
8.- blog done here
9 - question and answers Smart goal setting techniques start a long term goal, create a time line, plan short term action

10 -posting time 1:55

Since I am not new to strength training I will have more exercises. I think if you do the same exercises your body will get used to them. So I try to mix it up.

If I understood the note right???

strength training days are Tuesday: 2 sets of lower body workouts
Dumbbell squats, dumbbell squats with calf raises and over head press, Lateral lunges, lying abductors, and Lying adductors.

thursday upper body workout 2 sets
Triceps's kickbacks, dumbbell chesflies on ball, alternating dumbbell bicep curls, chest press with band, one arm wall push ups and one arm dumbbell rows.

for core (I am not sure how many days on this one is required??

Core: back extensions, reverse crunches, low mount crunches with band, regular crunches 50 reps and dumbbell side bends.

I hope this is right?? I found from a fellow team mate said that strength training can have a positive affect on your blood sugars so I do them often. I hope that these exercises can be changed after a week. I find I have a tendency to need changes,or I will burn out. But this is no option for me now. I going forward anyway!

  
  Member Comments About This Blog Post:

UGOGIRL51 6/3/2008 4:08PM

    hey girl friend,

I commented on this blog earlier but it never posted!!! emoticon Anyways, looking good and I'm right here to cheer ya on. emoticon GO DO!!! YOU CAN DO IT!!! IF YOU CAN'T DO IT. NOBODY CAN!!! YAAAAYYY DO!!! emoticon

ANNETTE emoticon

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MOMZILLA52 6/3/2008 11:54AM

    Hay friend, love the baby picture! Just read both of your blogs, you seem to be right on track...that is so great for you! I watch and pray and am blessed by your journey!

Love and hugs
kat

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MRSHONEYC 6/3/2008 9:04AM

   
Remember that the blogging goal is to reflect on your HABIT choice - in your case it was controlling the EE. Daily Blog must include how you do and how you feel in regards to your progress. In a time crunch you may use a scale of 1-5, but you MUST recap at LEAST once a week.



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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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