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DAY 16 ---21 DAY HEALTHY HABIT CHALLENGE

Tuesday, June 17, 2008


DAY 16

WATER TO CONSUME 11.5 --- WATER CONSUMED 12
CAL RANGE 1200-1550---- CONSUMED 1445
FAT RANGE 32 - 56-----FAT CONSUMED 50
CARB RANGE 130-200---- CARB CONSUMED 156
SODIUM RANGE - 0-2300 --- SODIUM CONSUMED 2115
PROTEIN RANGE - 60-127 --- PROTEIN CONSUMED 121

STRENGTH TRAINING NONE DAY OFF.

EXERCISE 2 HOURS AND 156 MIN.

BLOG: DONE
POSTED BY 2:00 EST POSTING AT 11:55 EST.
QUESTION: DO AND DON'T OF GOAS SETTING: KEY PIECES TO THE PUZZLE.

1. DO CREATE A PLAN DON'T WAIT ON SOME DAY.
2. DO START OUT SMALL DON'T FOCUS ON TOO MANY THINGS AT ONCE.
3. DO WRITE IT DOWN. DON'T FORGET TO GIVE YOURSELF A DEADLINE.
4. DO LEAVE ROOM FOR FAILURE. DON'T EXPECT PERFECTION.
5. DO TRACK PROGRESS. DON'T FOOL YOURSELF INTO FAILURE.
6. DO REWARD SUCCESSS. DON'T BEAT YOURSELF UP OVER FAILURE.
7. DO FIND A SUPPORT SYSTEM. DON'T TRY TO DO IT ALONE.
8. DO MAKE A COMMITMENT. DON'T EVER FORGET YOU CAN DO IT.

ANOTHER DAY AND A MADE IT. EVEN THOUGH I STAYED IN CAL RANGE. I HAD THOUGHTS OF EATING AND I WAS NOT HUNGRY. I CAME CLOSE MANY, MANY TIMES TO OPENING THE REFRIG AND EAT. STRESSES ARE GOING ON. I DECIDED TO HAVE SOME CHEWING GUM INSTEAD. THIS WAS NOT EASY. I DID SAY IN THE LAST POST RECOVERING EMOTIONAL EATER. THIS BEAST IS STILL VERY MUCH ALIVE IN MY LIFE. AND IT IS NOT EASY. BUT I WILL GO ON ANYWAY.THE OLD ME WOULD NOT HAVE PUT UP A FIGHT...I WOULD HAVE ATE WHAT I WANTED WITHOUT A THOUGHT AS TO THE CONSEQUENCES.

I AM NOT AN EXPERT BUT I DON'T LIKE THE WORD FAILURE IN THE ARTICULE. A FAILURE IN MY BOOK IS SOMEONE WHO THROWS IN THE TOWEL FOR GOOD. A WORK IN PROGRESS IS SOMEONE WHO STUMBLES, SLIPS. AND EVEN FALL OFF BUT MANAGES TO GET UP AGAIN. HEY THAT IS AN OVERCOMER AND A GO GETTER. JUST MY 2 CENTS WORTH.

I WAS VERY BUSY HOUSE CLEANING TODAY SO I USED HEAVEY CLEANING AS A EXERCISE AND I WALKED 15 MIN RUNNING ERRANDS..

  
  Member Comments About This Blog Post:

MRSHONEYC 6/18/2008 8:56AM

    Good job on the blog!
emoticon

SUPERB on choosing chewing gum instead of the foods! You're making great accomplishments!!!!

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UGOGIRL51 6/17/2008 10:07AM

    That is exactly what a failure is and YOU are NOT that sweetie. I'll help you tame that beast emoticon

When you get that urge coming one, drink a lot of emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Then you'll drown his happy butt.... emoticon KEEP UP THE emoticon WORK SWEETIE!!!!!

Annette emoticon

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BIGGIRL2082010 6/17/2008 1:46AM

    I totally agree - a failure is someone who gives up, not someone who carries on after a setback! :)

Good for you ignoring the "hungry-NOW" voice in your head - I wish I was as smart as you! :)

Cheers,
Maya


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Day 15-- 21 day healthy habit challange

Sunday, June 15, 2008


Day 15

6/15/08


water 11.5 glasses - 12 glasses
Cal range: 1200-1550 - 1,577
Carb range: 130-200 - 108 a little low!
Fat 32-56: - 85
Pro range: 60-127 - 89
sodium range 0-2300 - 2,764
cardio 30 min. (sundays are usually off day for cardio but I decided to do it anyway.)

strength training: 2 rep 2 sets - (core) back extensions, dumbbell side bends, dumbbell crunches, and 50 crunches.

lower workout: 2 reps 2 sets lateral lunges with over head dumbbell presses, Lying adduction, Lying leg curls, Lying double leg raises.

Question: Manage yourself in no time. What is a time audit? Assessing how you spend your time with activities etc. or what activities take a BIG CHUNCK of your time.


Blog: Done

Posting by 2:00 est posting at 10:37 est.


Today I am off little in my carbs and up in cal range, sodium and fat. I will try to pay better attention to my meal plans. Sundays are hard to get enough carbs sometimes. Most of my morning and mid evening is spent in worship services. I love Monday it is a time for reflection and continuing working on goals for the day/week. I am a work in progress. So I will go on each day. Yes Iove Mondays!! I can not forget the main source of my strength which is Christ. I am trusting him to get me thur this week just as he has been doing all along.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/16/2008 11:13AM

    Do emoticon

Wow! You are in day 15 already. You should be so proud of yourelf.... emoticon emoticon emoticon emoticon I know I am!

I know that this has been a dream and a goal for you and you are doing it. And i will be here for and with you every step of the way cheering you on.

You so deserve this emoticon

Annette emoticon

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MRSHONEYC 6/15/2008 11:41PM

    Good job on the blog!
emoticon

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Day 14 -- 21 day healthy habit challenge

Saturday, June 14, 2008


SW 184.2

Day 14

6/14/08



water 11.5 glasses - 12 glasses
Cal range: 1200-1550 - 1,542
Carb range: 130-200 - 183
Fat 32-56: - 72
Pro range: 60-127 - 54
sodium range 0-2300 - 1434
cardio 30 min.
strength training: 2 rep 2 sets - (core) back extensions, dumbbell side bends, dumbbell crunches, and 100 crunches.

lower workout: 2 reps 2 sets squats,Hamstring flexion with ball, (Genie sit 1 set 1 rep), squats with band, lateral lunges, calf raises with wall. s.

Question: Top 10 strategies for success ?Use these ideas to meet your goals.

start small I started out last month with one of my goals to lose 5 pounds etc so that is on going. I will add new goals when this month ends. I want to go slow at this.

write it on paper I started out with pen and pencil the net is new to me still. I am from the old school. My goals are written on paper and computer both. You never know when the computer will have problems. I have a back up system pen and paper.

Focus on everyday habits. Since I am an emotional eater on the road to recovery staying focused is one of the keys to my success.
Always see your goals- set reminders out. As a part of Beck activites we were to make advantange cards remind usl or motivating us to loss weight I have several one of them is to wear more stylish chothes. EWxercise to improve my health is another. I have made myself two set of the cards one that I carry aound when needed and the other ones are back up incase I lose them. I also have them posted on my refrig.

Be consistent (working on it daily.)

Never stop learning. I read artcules on nutrition related to diabetics, etc. I have subscribed to some websites for the aid in my health. I always take my dr advice but If I have inout I don't hesitate to tell him. I think he respects me for that. Need to start back reading my Beck Book I have not finished it yet but I will. working daily.


Come out of seclusion. I have several friends on my teams they are a great system of support and If I need a shoulder to cry, laugh they are there. I also have a special friend here at home we talk/pray often together, share tears too if we need too.

allow for setbacks. (do it but need to do more) being that I have helth irriants this is tricky along with emotional eating recovery. I know that I will slip but I don't stay there. I pick myself up and go on anyway. I do not wallow in the slips---for me that could spell trouble. No I am not a perfectionist but I am playing this carefully.

Trust your plan. (doing it) I always see how thing are going and if I need to revamp anything. For now things are working out so I am staying!!!


Have fun. I am being real here in the past I would not have called cardio fun or strenght training either. But they are growing on me. If I want my health back I have got to work at it and I will. I have had much with my friend here and they are a great source of strength.

Well now that is over the party went well for me I stayed in cal range. What I thought would be there was there. Cupcakes, chips, ice cream. I must say that I was not tempted to go after any of those foods. I was inspired when my dress fit perfectly and how I looked and felt in it. Which was great!!!!! I only had a hot dog with just a drop of chili and slaw. I had water with it and I was satisified.


Posting by 2:00 est posting at 8:20

  
  Member Comments About This Blog Post:

MOMZILLA52 6/15/2008 5:37PM

    emoticonWay to go...this is so uplifting and I am enjoying your journey!

Love to you
kat

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SERIOUSLYOLGA 6/15/2008 5:31PM

  great job on the blog and opening up on your goals. It is so helpful to write them out sometimes.
Awesome job on keeping on track at the party. You must feel so proud of yourself!
You inspire me!
O emoticon

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MRSHONEYC 6/15/2008 11:19AM

    Good job on the blog!
emoticon

WOW on the party and food - you did well!
I really like your comments on the '10 strategies'

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UGOGIRL51 6/15/2008 10:47AM

    emoticon emoticon emoticon

U GO GIRL!!!!!! emoticon emoticon emoticon

I BET DH WAS SO PROUD OF YOU AND WAS FIGHTING THEM OFF WITH A STICK.... emoticon

KEEP UP THE emoticon WORK AND HAPPY FATHER'S DAY TO DH!!

ANNETTE emoticon

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Day 13--- 21 day healthy habit challenge (Invited to a party)

Friday, June 13, 2008


Day 13

6/13/08




water 11.5 glasses - 10 glasses
Cal range: 1200-1550 - 1,243
Carb range: 130-200 - 142
Fat 32-56: - 55
Pro range: 60-127 - 79
sodium range 0-2300 - 2546
cardio 4 min.
strength training: none day off

Blog: done

Question: Procrastination habit and breaking the cycle.
1. act
2. erase the to-to-list.
3. Acquaint with action oriented people.
4. Exercise and sleep plenty of it
5. simplify the to-do-list.
6. put it in action.

Posting by 2:00 est posting at 10:20 est.

Well our family is invited to a pool party. I know they will not have anything great to outside of chips, hot dogs and cake. I will not have any cake because I don't want it and I don't want to awaken that sugar monster. I will have to plan extre carefully. I will not use the excuse that I had to good week and give myself permission to over eat or eat without purpose. If I do give myself permisson to over eat I will pay later. I will bring some of my beck cards with me for support and read them while we are there. Wish me the best folks I'll need it!!!

And no I will not be wearing a swimming suit one or two piece. I will wear a nice sun dress, sandles, and a hat to ward off that blazing sun. I brought them at my shopping spree Thursday.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/14/2008 10:05AM

    Do emoticon

Good for you sweetie. You have a plan for how you are going to handle the emoticon and new clothes to boot too... emoticon

If things get to stressed, go for a long walk.... emoticon

Love ya girl frind... emoticon

Annette emoticon

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MOMZILLA52 6/14/2008 8:54AM

    emoticon Do, I have read the weeks' worth of blogs and it is so good to see how you are doing. This is a great way to achieve your goal. I am so sorry that I can only come once a week now, but it is a blessing to me on my day off to read and enjoy how you are doing. Prayers and love to you

Kat

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BIGGIRL2082010 6/13/2008 11:48PM

    Hmm. I don't see why you can't wear a swimsuit as well - get in some laps to offset the chips/cake/whatever. :) Or bring along your sneakers and challenge some of the pool-sitters to a game of tag or something! :) I know, you can beat them up with one of those pool-noodle things (what _are_ they called, anyway?) and count that as upper-body resistance training! :)

ONE day won't throw you off too much! :)

Cheers,
Maya


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MRSHONEYC 6/13/2008 11:40PM

    YEAH! A good excuse to show off new clothes!
Heres to resisting temptation tomorrow!!!

emoticon

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day 12 - 21 day healthy habit challange

Thursday, June 12, 2008


Day 12

6/12/08

(posting before anything else happens to computer carrier tonight).


water 11.5 glasses - 12 glasses
Cal range: 1200-1550 - 1,269
Carb range: 130-200 - 122 a little low!
Fat 32-56: - 54
Pro range: 60-127 - 73
sodium range 0-2300 - 2,133 just made it.
cardio 30 min.
strength training: 2 rep 2 sets - (core) back extensions, dumbbell side bends, dumbbell crunches, and 50 crunches.

Upper workout: 2 reps 2 sets chest press with band, dumbbell Chest Press, Dumbbell kick backs, Close arm wall push ups.

Question: Finding meaning in a job well done. What reason did women give for continuing to work. if no money were no object. They would work for the satisfaction they received.

Posting by 2:00 est posting at 8:10 est.

I could have follow my meal plan more closely. I will add some variety to my plan since I burn out easily eating the same things. I will continue to work on my plans daily and follow them. One day a time. Do it anyway. Even if I have to crawl I will get thier.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/13/2008 10:06AM

    I just emoticon coming here and seeing how you are doing girl. And I like the way you're doing it too. keep up the good work. You can DO this!!!! emoticon

Annette emoticon

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BIGGIRL2082010 6/12/2008 9:53PM

    Heh. Yes, eating a "planned" set of meals gets boring very fast for me, too! But sometimes it's that very boredom that keeps me on track - if I find something off-plan that's yummy, there's no temptation to eat it, because I'm already full from eating ON-plan! :)

I like that "even if I have to crawl" bit - great determination there!

Cheers,
Maya


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MRSHONEYC 6/12/2008 9:00PM

    Good job on the blog!
emoticon

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