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day 9 -- 21 day healthy habit challenge

Tuesday, June 10, 2008


day 6
SW 184.2

1. Water required 11.5 cups consumed 12
2. calorie range 1200-1550 consumed 1403
3. carb range 130-200 consumed 184
4. pro range 60-127 consumed 82
5. fats 32-56 consumed 60
6. sodium 0-2300 consumed 4407 way over!
7. cardio 90 min walking
7. strength core: none day off
8. blog complete done.
Seeing is believing --Seeing visual images helps you stop and think make better choices, Write down goals an place them some place where you can see them along with positive pics.

May well I had too much salt I had a very busy day and instead of having bread (I found out bread has a lot of salt in it.) I could have planned to have a whole wheat pasta or multigrain pasta. Still working on it. I hope that my post did not have any errors in it. The true numbers are here! I tried to copy this down without retyping . This evening I went shopping and I am a loose fitting 14 Whew!!! I am pear shaped and I used to dread shopping because of it. But the Clothes fit me better. Still have a waist issue (my waist is much smaller than my bottom). I tried on numerous outfits for hd and he enjoyed them much. I am encouraged. I used to feel like this women trying on clothes. Now I feel little less like her NOW!

  
  Member Comments About This Blog Post:

UGOGIRL51 6/10/2008 11:00AM

    Do emoticon

I emoticon your pictures you use in your blogs! They tell the story... emoticon Plus I am so proud of you for your disipline and determination in being accountable.

Not only do you get an A++ from me but also a emoticon

emoticon emoticon emoticon emoticon emoticon

Annette emoticon

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MRSHONEYC 6/10/2008 9:21AM

    Great job on the blog!
emoticon

WOO HOOOOOOOOOOOO on the LOOSER FIT!!!


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Day 8-- 21 day healthy habit challenge

Sunday, June 08, 2008


day 8
SW 184.2

1. Water required 11.5 cups consumed 12 cups
2. calorie range 1200-1550 consumed 1255
3. carbs 130-200 consumed 153
4. pro range 60-127 consumed 70
5. fats 32-56 consumed 42
6. sodium 0-2300 consumed 13664
7. cardio none this is done six days a week, Sundays are usually my planning/reflecting day. The only exception is if I did not exercise on Saturday them I exercise Sunday. I upped strength training because of this challange.

7. strength core: 2 sets 26 reps/ back extensions, crunches 50, dumbbell side bends, and dumbbell crunches.

lower: 1 sets 10 reps genie sit, 2 sets 26 reps-- hamstring flexion with ball, lateral lunges, squats with band, and calf raises with wall.
8. blog complete done
9. question: Fitting healthy habits into your hectic life??

1. Drink water thoughtout the day. doing it now but not to much before. I need to stay with this one!

2. cut down on coffee and sodas I do not like coffee, and a rarely drink sodas diet or other wise.

3. Replace high sugar foods with low sugar versions. Doing it! I use low sugar/carb cereals, breads, use sugar free foods every day.

4. Have healthy portable snacks. Got um. I use sugar free puddings, sugar free jello, spaghetti sauce, I have on hand sugar free yogurts, jellies, jams, cheese, fresh veggies, and fruits, and nuts. sugar free candies on occasion. sugar free gum. I use a variety of sugar free food items. I need to Stay consistent!

5. plan healthy meals for the week. I don't plan for the week I need variety and I might change my mind on what I want to eat. So I plan daily. That works best for me. I do this but I could alway use improvments on this one.

6. purchase frozen read-to-eat ingredients I have on hand frozen veggies and fruits, they come in handy when you want next to fresh produce. You worry less about them going bad or spoiling.

7. pack your lunch the night before. I do my younger kid like this. I am a stay at home mom. If I do have errands to run and if I know they will take more than an hour or more I will prepare the veggies etc the night before. This includes defrosting any meat we may have for dinner.

8. Cook double batches of what ever you cook. Nope I plan daily because this works for me. I need to be mo
more consistent with this one/planning!
9. give yourself some slack. That depends on what area the slack is given. As an emotional eater planning is key for me. If I want to splurge I will use fresh fruit-- like berries and whip cream, angel food cake with cool whip and berries, or low fat granola with berries. yogurt and berries. I TRY to stay close to natural as I can. If exercise is the give yourself some thing then I do. If I have exercise for 30 min and I am low on energy I give myself some slack. I have to be lead on this one carefully.

10. Fit exercise whenever you can. Do it daily. It is a part of my Beck Plan. If I don't feel like it I do it anyway. This is one of my response cards beck cards. I need to stay consistent.

11. Take a walk break during the day. I can not exercise outside. I do not want to flare my asthma. I am controlled for now and I want to keep it that way!!! It is also hot as the devil here with the other illness I have that is a no no. I want to be wise and work things the way they work for me. I do ride my bike and have 10 min session of pilates for a pick me up.
I could do more of this but inside only

12. when ever possible walk. I have incorporated this into my keep yourself moving goal with Beck. I make sure that I wear a hat in this hot weather. I park away from the store and walk. I have set in my car and watched people drive around and around trying to find a parking space close to the store. I found out that my car was getting dings, and stratched up so I park way away from the stores and walk where I need to go. I am stremetly careful at night! Hang out the clothes instead of using the dryer. I do this early in the morning before the heat comes. I do move with a purpose now.

13 Get enough sleep. Now if I needed to improve on anything this is the one. I am a night owl. This is a hard habit to break. I am a busy mom and the truth is I exercise at night. Morning are too busy. But I could and do some exercising in the later evening. I have to work on this one. I have tried when I could to go to bed early but I only lie there looking at the ceiling. I guess If I keep trying it will happen.

Post before 2:00 est 1 posted 10:50 est

Well I am a work in progress. I did mangae to stay in cal range and I did pretty good today. But there is always room for imrovement. Getting slack isn't an option for me. Planning is important for me at this stage. Sunday are kind of hard for me to get in any calories. I am in worship services most of the morning. I had to plan carefully kust to get enought food. Isn't that something. last night I was over cal range and today it was opposite. Well I am gone. Planning for tomorrow.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/9/2008 12:15PM

    As Tony would say...You're.... emoticon.... emoticon

Keep up the good work sweetie. It's paying off.

Annette












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MRSHONEYC 6/8/2008 11:45PM

    Good job on the blog!
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day 7 --21 day healthy habit challenge

Sunday, June 08, 2008


day 7
SW 184.2

1. Water required 11.5 cups consumed 12 cups
2. calorie range 1200-1550 consumed 1945
3. carbs 130-200 consumed 248
4. pro range 60-127 consumed 109
5. fats 32-56 consumed 63
6. sodium 0-2300 consumed 4264
7. cardio 30 min pilates-- 10 min power sculpting with band, 10 min pilates

7. strength core: 2 sets 20 reps Twisting crunches V-Spread Toe Touch, crunches 75, Crunch/Side Bend combo, Long Arm weighted crunches,

lower: 2 sets 26 reps Lying leg curls, shoulder bridges, 2 sets 20 reps: Leg kicks, and lying adductors.
8. blog complete done
9. question: Why keep a food journal? tracking food we eat forces us to take responsibility for our food choices. Food journals help with seeing eating pattern and help we to know when and why we eat. Monitoring food we eat heps us to estimate the calorie intake and make adjustments by eating less.

Post time by 2:00 est missed that 2:30

We always have pizza saturday night. Pizza is one of my trigger foods. I will have to rethink having that for saturday night. I did plan my food but I let temptation get the best of me. As Beck said it is not the end of the world, that we can start over. II can not let that be used foran excuse to over eat.

Isn't it something how these articles are matching up with what is going on me??? At any rate I have planned my sunday meal out and pizza isn't on the list. Just the like the rainbow is a promise for renewal. I will begin anew also. I am learning each day. Never, never giving up not even if I have to crawl!!!!!

  
  Member Comments About This Blog Post:

MOMZILLA52 6/8/2008 6:24PM

    emoticon You are doing great! God is so true to His word and is helping you along the way...Praise His name

Love to you
kat

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UGOGIRL51 6/8/2008 11:40AM

    Sweetie emoticon

emoticon job on the emoticon I know that was a hard one for you but I am so proud of you. You did emoticon girl friend.... emoticon emoticon emoticon

You're doing it Do!!!! emoticon

Annette emoticon

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MRSHONEYC 6/8/2008 9:42AM

    Good job on the blog!
emoticon



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Day 6 -- 21 day health habit challenge

Saturday, June 07, 2008


day 6
SW 184.2

1. Water required 11.5 cups consumed 3
2. calorie range 1200-1550 consumed 1081
3. carb range 130-200 consumed 103
4. pro range 60-127 consumed 70
5. fats 32-56 consumed 42
6. sodium 0-2300 consumed 2319 ooopps over!
7. cardio 20 min pilates and 15 min walking
7. strength core: none day off
8. blog complete done
9. question: What are the 6 guidelines suggested in this article to help you put your self first.
1. sleep, exercise nutrition.
2. emotional health--have friends/family and be willing to laugh at yourself.
3. Schedule fun activities regularly.
4. Identify busy behaviors (or people) that drain your time & energy. dump unimportant things that could wait or dump the Had that they have on you.
5. combine family time with exercise.
6. Learn to say (only say yes to things that are important to you.)
Post by 2 am est: 12:00 a.m. est.

It is funny that we had to read this article!!! I missed some of my goals because I decided to fast this morning for my kids sake. There were having end-of-course testing, and had to take the end of grade testing today and have been taking them all week. My older son struggled with algebra, and have taken the course more than once. My middle son struggled with geometry all year and I have had to carry them to be tutored every other week . My older son had to to get help with french II. So this year has been a busy one. I knew that If I prayed and fasted they would pass these test and they did. This was the one day I put me aside for a couple hours, and did what I though was more important at that time. School is hard for kids these days and they are pushed in every direction. I am a very supportive mom of three boys.


It look like I had a bad day but on the contrary. My day was made when I found out that the boys passed those tests. Next week they have more.. It seems never ending. So the numbers are off because I had another mission to tackle. I will be on track tomorrow and the remainder unless I am moved to fast again.

Those kids are dancing because they passed the test!!

My goal is keep planning my meals, exercise and keep drinking water and stay on top of these goals. Be mindfully of what I am feeling and handle the negative emotions when I encounter them. I will use the distraction techiques that I have in place.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/7/2008 8:50PM

    Sweetie emoticon

God will bless you even for your sacrifice to your family. He knew where your emoticon lied.

So I say: emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon all away around for the decision that you have made.

Annette emoticon

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MRSHONEYC 6/7/2008 12:41PM

    Great job on the blog!
emoticon

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MOMZILLA52 6/7/2008 9:30AM

    I admire you following your goals and going forward. You are so together, I am not good at following plans set out, I have to work at that! My continued prayers for you.

hugs
kat

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Day 5-- 21 days healthy habit challenge

Thursday, June 05, 2008


WATER RANGE 11.5 CONSUMED 12
PROTEIN RANGE--60-127 CONSUMED 62
CALORIE RANGE 1200-1550-- CONSUMED 1344
CARB RANGE -- 130-200 CONSUMED 164
FATS-- 32-56 CONSUMED 54
SODIUM 0-2300--- CONSUMED 1914
CARDIO--30 MIN AEROBIC

Strength core: 2 sets 26 reps Bent leg knee raise, back extensions, Crunches/Side Bend combo, Long Arm weighted crunch, Oblique V-up,

Strength Upper: 2 sets and 26 reps, military press, upright Row, tricep kickbacks, Bicep Curls, Bent Over Row, Squats (1 set and 10 reps Modififed pushups.)
8. blog complete done
9. question: What does optimisim/positive outlook have to do with one's healthy? Optimism strenghtens one's outlook on life. increases over allhappiness and promotes health, reducing depression and chronic stress. and strenghtens the immunity system.
blog: done
post time by 2 am est 11:35

I did pretty good to day. I am going to comment on being optimistic: In spite of my struggles I believe I will reach my goals. I May experience some set backs but I can and will work thur them.

My faith is a big part of my life. Faith without works is dead. I must work my faith. (So as a man thinketh so is he. ) I will not go farward reaching back. Since I have some health challenges--I use opportunities to exercise and moniter my tendencey to emotional eat. I try to take heed that diabetes does not quit neither can I. I am controlled by exercise and diet for 6 years. This is a daily challange it takes time and preparation. Beck is also a part of what keeps me going. I have leanred how important it is to measure, plan, and retool my goals. I will make it with my savior.

  
  Member Comments About This Blog Post:

MOMZILLA52 6/7/2008 9:29AM

    emoticon You are doing a super job and your faith is taking you through all things!

Hugs
kat

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UGOGIRL51 6/6/2008 10:24AM

    emoticon(((hey girl friend ))))

GOOD JOB emoticon

WHAT YA GOING TO DO NEXT emoticon

I'M SO EXCITED!!!! I JUST CAN'T HIDE IT!!!!

I KNOW, I KNOW, I KNOW.....

YOUR GOING TO emoticon

ANNETTE

emoticon emoticon

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MRSHONEYC 6/6/2008 10:13AM

    Great job on the blog!
emoticon

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