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Day 19---21 day healthy habit challenge

Friday, June 20, 2008


SW 184.2

Day 19

6/19/08



Water 11.5 glasses - 13 glasses
Cal range: 1200-1550 - 1,273
Carb range: 130-200 - 158
Fat 32-56 - 51
Pro range: 60-127 - 59
sodium range 0-2300 - 2212 Just under the radar!!!.

Cardio goal 30 min. did 90 min.

strength training: Core-- 2 sets and 2 sets: Bent Leg Knee Raise, Traditional crunch 50, Back extension, Long Arm Weighted crunch 2 sets 20 reps.

Upper workouts: 2 sets and 2 reps--- military press, close arm wall press. tricep kickback, bicep Curl.

Question: Why do we beat ourselves up? A look at self destructive thoughts. Well those days are a thing of the past for me. Since joining sp I have learned many things about myself. Positive and encouraging words can uplift you and help you to keep going. So as a man thinketh so is he--that goes for women too. I am fearfully and wondrously made. I am something special. Gods thinks so and so do I.

Blog done:

post before 2:00: posted 1:30

  
  Member Comments About This Blog Post:

UGOGIRL51 6/20/2008 11:28AM

    Sweetie emoticon

You have all most reached your 21 day challenge emoticon

For someone that I knew before that never could drink emoticon you have come a long ways baby and I am so proud of you!!! emoticon That in it's self was a challenge emoticon

I also love the question part of your blogs. Very informative and insightful. You have done so good.

You are number emoticon in my book girl!!!!

Annette emoticon

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MRSHONEYC 6/20/2008 8:57AM

    Good job on the blog!
emoticon

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DAY 18--21 DAY HEALTHY HABIT CHALLENGE

Wednesday, June 18, 2008


SW 184.2

Day 18

6/18/08



water 11.5 glasses - 14 glasses
Cal range: 1200-1550 - 1,460
Carb range: 130-200 - 220
Fat 32-56 - 49
Pro range: 60-127 - 80
sodium range 0-2300 - 4006 WHEW! I have to team this beast.

Cardio goal 30 min. Did 80 min

no strength training day off.

blog doing!

post before 2:00 est. posting 10.35

9 Hidden reasons to stay motivated --Ways to rediscover your drive--List 10 reasons:

1. Confidence-- The more you accomplish, the more you'll believe in yourself.

I remember when I first started exercising I could do barely 5 min or Walk Away The Pounds Aerobics. I thought I was going to die. Now I can do 30 worth and on good days I can do 45 min. Please note with Leslie a 15 min can equal a mile with her. She really rocks the house!!!

2. Fit into that dress--go that extra mile and stay on track.

Well I gave all my clothes away when they got too little I was deceived into believing before sp that I would never lose weight BOY WAS A WRONG! Recently enjoyed trying on many, many dresses tops and pants. In the past I would dreaded the visit to the clothing store. Now I love it! I am a happy size 14 working towards a size 12.

3. Make the week easier--goals in min will not only go faster but it will be more enjoyable too.

Got um working on them.

4. Gives you purpose--Eat a healthy breakfast it jumps starts your day.

I had trouble with this before sp now I realise it is very important.

5. For your Kids, grands, etc. You'll be able to spoil grands, they'll want you around longer.

Not only I am doing this for my kids but me also. I have family members who are bragging on me so I can not let them down either. They know my struggles.

6. Power of momentum--Something in motion stay in motion. Momentum builds quickly and leads to great results. Sho nuf.

7. The Wow Effect--"Wow you look Great"! stick with your goals and it can happen.

It did happen. My younger child's teacher ask me, "What are you doing"? She said I looked 10 years younger. That felt good!

8. Spread the Spark. Friends and family notice how hard you're working-- they'll want to get motivated too. You can stay motivated and you'll help yourself and others too.

Teacher noticed so does people in the community. I tell them what I am doing and I tell them about Spark People.

9. Keep gaining experience--The more you do --you will learn and understand what works for and what does not work for you.

I am still learning daily.

10. Stick with it and keep going--Never give up and never quit.

  
  Member Comments About This Blog Post:

BIGGIRL2082010 6/19/2008 9:28PM

    Doing good there, girl! I like the size 14-morphing-into-12 image! Keep it up!

Hugs,
Maya


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UGOGIRL51 6/19/2008 10:32AM

    Do emoticon

I am noticing something here. Little by little, as the days go by and you blog. I can read and hear the tone in your words as you speak.

You speak with more self-assurance, confidence, pride in yourself, and a gleam in your eye and a smile on your face. I get goose bumps. You are blossoming into this beautiful young woman. Not that you weren't before.

I am so very, very proud of you my sista and my emoticon. You are going to do this!!!!! You are going to do this!!!! Praise god!!!! emoticon

Annette emoticon

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UNSURE 6/18/2008 11:42PM

    good to see you so constance.

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MRSHONEYC 6/18/2008 11:18PM

    Good job on the blog!
emoticon

I really enjoyed seeing your feedback on each of the points!

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Day 17 -- 21 day healthy habit challenge

Wednesday, June 18, 2008


SW 184.2

Day 17

6/17/08



water 11.5 glasses - 12 glasses
Cal range: 1200-1550 - 1,424
Carb range: 130-200 - 170
Fat 32-56: - 62
Pro range: 60-127 - 113
sodium range 0-2300 - 2,321 all most!

cardio 30 min.

strength training: 2 rep 2 sets - (core) V-Spread toe touch, Twisting Crunches, Pulse-ups, Obilque V-ups.

upper workout: 2 reps 2 sets Dumbbell flys, Dumbbell Chest Press, Upright Rows, incline Bicep Curl, Modified push ups 1 rep 10 sets.

Question: Pulling Sweet tooth / Decrease Cravings with these tips.

1. Find a substitute like fruits tea etc.
I am not big on chocolate anything. But when I want chocolate I eat Sugar free/low cal fudge pops, along with sugar free/fat free puddings, fruits, sugar free popsicles, and sugar free candies on occassion.


2. Wait out a craving--occupy yourself with something else.
Beck says cravings start to dimish the moment you decide you are absolutely not going to stray from your diet. They increase when you are indecisive about whether or not to eat.


3. Set daily goals and reward yourself for meeting them. Find a reward worth holding out for. I just found out I need to update my blog I have lost 5 pounds plus. So I have met my goal and I have already brought new clothes and shoes.

4. Recuit someone to do it with you.-- Clean out refrig of all bad food. I do not buy junk food. It is my hd that brings it in the house. He has a sweet tooth. Trying to get him not to eat sweets is like me trying to pull out his teeth with my hands. (((GIGGLES))). I have told him to take those sweets and put them in the truck of his car and lock it. I pick my battles and I don't bother his sweets. I can not drag him and keep myself too. He has to decide for himself. I personally do not want to become his food police and I don't want that from him either. Sometimes your advice falls on death ears...maybe they will come around for themselves.

Beck suggestions: removing yourself from the situation, do something else. Remove the temptation from your sight, If something you smell cooking remove yourself from it. I guess sometimes you can not remove yourself from anything. Other techniques occupy yourself with house cleaning, exercise, chewing gum works for me and drinking tea helps.

5. Put yourself in Good situations -- example eat before you grocery shopping.

Blog done it.
Posting by 2:00 est posting at 12:03 est.

I am glad I did this challenge it has helped to to be accountable to myself and the team, and my fellow beck team.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/18/2008 12:23PM

    I really enjoyed reading this blog... emoticon You are doing a emoticon job sweetie...keep up all the good work and especially these blogs... emoticon

emoticon emoticon emoticon emoticon on the weight loss too!!!!!

Annette emoticon

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MRSHONEYC 6/18/2008 8:57AM

    Good job on the blog!
emoticon

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BIGGIRL2082010 6/18/2008 8:04AM

    Hee hee - if you'd been on one of those "team" challenges (the ones where she grouped participants into teams, I mean, and the teams competed with each other!) with MrsHoneyC, you'd have felt the pressure even more! :)

I agree that being on the challenge has opened my eyes, too! It's hard going sometimes, but we just keep on going, right? Right!

Cheers,
Maya


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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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