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Day 21---21 Days healthy habit challenge

Saturday, June 21, 2008


SW 184.2

DAY 21

WATER 11.5 -- 13
CAL RANGE 1200-1550--- 1756
FAT 32-56-- 63
PRO RANGE 60-127 -- 80
CARB RANGE 130--200 -- 226
SODIUM RANGE 0-2300-3573

STRENGTH TRAINING --CORE -- BACK EXTENSION 2 REPS --2 SETS, CRUNCHES 50, DUMBBELL SIDE BENDS,

LOWER-- BODY WORKOUT-- 1 SET 1 REP GENIE SIT, 2 SETS 2 REPS, CALF RAISES WITH WALL, DUMBBELL SQUATS, LYING DOUBLE LEG RAISES,

CARDIO 20 MIN BIKING.

BLOG: YEP

POST BEFORE 2:00 EST POSTED 11:17

QUESTION: REMEMBER TO REWARD YOURSELF--HOW TO PAT YOURSELF ON THE BACK. WELL I HAVE ALREADY REACHED ONE OF MY GOALS I LOST 5 POUNDS AND I GOT MYSELF SOME NEW CLOTHES AND NEW SHOES, MY NEXT GOAL WILL BE TO LOSE 15 POUNDS--OF COURSE I'LL BREAK IT UP INTO WEEKS. ONE STEP AT A TIME AND ONE DAY AT A TIME. WHEN I LOSE THE 15 POUNDS MAYBE HD AND MYSELF CAN GO ON A MINI TRIP. WE SO NEED IT. I USE STICKERS TO ENCOURAGE MYSELF ON EXERCISING AND STAYING ON CAL RANGE. AT TIMES I DON'T MAKE IT BUT I GO ANYWAY. FOR ME THE CHALLENGE NEVER ENDS BUT IT IS A DAILY THING. I DO PAT MYSELF ON THE BACK BUT NOT IN A PRIDEFUL WAY. IN A WAY TO ENCOURAGE MYSELF TO KEEP GOING. THIS CHALLENGE HAS KEPT ME GOING AND REACHING FOR THE BEST THAT I COULD BE. I AM LOOKING FORWARD TO THE NEXT CHALLENGE . EMOTIONAL EATING IS A NEVER ENDING BATTLE. I AM IN THE FIGHT FOR MY HEALTH SAKE. THE BEST GIFT I CAN GIVE MYSELF IS A HEALTHY BODY AND I AM WORKING ON IT.


IN THE PICTURE THIS MAN RAN THE BOSTON MARATHON IT WAS SAID THAT AT THE END HE HAD TO CRAWL TOWAD THE FINISH LINE. THATS HOW MY MIND IS SET. EVEN IF I HAVE TO CRAWL I AM GOING TO MAKE IT.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/22/2008 10:30AM

    A JOB WELL DONE!!!!

THIS CHALLENGE, THIS GOAL,

HAS BEEN FINISHED AND MET!!!

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ANNETTE emoticon

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MRSHONEYC 6/22/2008 9:59AM

    Great job on the blog!
emoticon

I enjoyed 'getting to know you' via your blogging!

You're right - it's not how well you run the race, it's the completion of it!!!
I am going to quote you, "EVEN IF I HAVE TO CRAWL I AM GOING TO MAKE IT. "

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day 20-- 21 days healthy habit challenge

Saturday, June 21, 2008


SW

184.2

WATER 11.5-- 13.
CAL RANGE 1200-1550 ---1584
FAT 32-56--- 65
CARB RANGE --- 194
PRO RANGE --- 62
SODIUM RANGE 0-2300------ 2600 OUT OF SIGHT AGAIN!!!! I'LL GET YOU YET!!!

CARDIO 30 MIN.

STRENGTH TRAINING NONE TONIGHT

QUESTION: THINK TWO STEPS AHEAD --FIND THE BIG PICTURE: WHAT MOTIVATES AND INSPIRES ME. WOW I MUST ADMIT TOO MANY TIMES (ESPECIALLY WITH THE KIDS ON SUMMER VACATION) I'VE HAD A CONVERSATION WITH MYSELF ABOUT DISHES NEEDING WASHING OR CLOTHES NEEDING FOLDING. HUH THOSE CHORES WAIT MANY TIMES. I TAKE CARE OF ME FIRST. PLANNING AND TIME MANAGEMENT IS A FACTOR FOR ME. WHAT MOTIVATES ME IS WHEN I CAN DO AEROBICS FOR 30 MINUTES AND NOT FEEL LIKE I'LL FAINT. I RECENTLY HAD A CHECK UP MY DOCTOR WAS PLEASED WITH MY WEIGHT LOSS. I AN ENCOURAGED WHEN MY BLOOD SUGARS ARE WITHIN RANGE THAT DOC SUGGEST. SEEING RESULTS OF COURSE IS A MOTIVATOR. BEING ABLE TO EAT A MEAL AND FEEL SATISFIED WITHOUT FEELING OVER BLOATED. LESS OF A DOUBLE CHIN. THE OCCASIONAL COMPLIMENT DOES NOT HURT EITHER AND FINALLY BEING ABLE TO WALK WITHOUT THE SOUND OF SWEEPING WHEN I WEAR STOCKINGS. (NO STOCKINGS NOW IT IS TOO HOT!!!!)

BLOG: GOT CHA

POST BEFORE 2:00 EST----- POST 1:00 EST.

PS I LEFT THE CAL RANGE CONSUMED OFF MY POST BUT IT WAS 1584.

  
  Member Comments About This Blog Post:

UGOGIRL51 6/21/2008 10:30AM

    Ooooh! I emoticon it!!!!

GO ON WITH YOUR BAD SELF GIRL FRIEND!!!! emoticon

YOU GOT THE HOOK UP WITH THE ENERGIER UP ABOVE WITH THIS!!!! emoticon

CAN I HAVE AN "A" FOR AMEN????

ANNETTE emoticon

Comment edited on: 6/21/2008 10:29:23 AM

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MRSHONEYC 6/21/2008 1:09AM

    Good job on the blog!
emoticon

I like your reflections on the article!

Comment edited on: 6/21/2008 1:08:24 AM

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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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