ISHIIGIRL 65,842 SparkPoints

 ISHIIGIRL's Recent Blog Entries

# My BMR and how to calculate.

### Wednesday, March 10, 2010

This is for my own benefit so I don't forget. I saw an interesting article on how to calculate your BMR. Here is teh BMR formula I used to determine my BMR
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

655 cals burned at my weight. 632.1 cals burned for my height. and 310.2 cals burned for how old I am.
Here is the link I found to calculate your BMR(basic metabolic rate) ...
www.bmi-calculator.net/bmr-calculato
r/bmr-formula.php

The total is my BMR which is 1385. this does not include cals for added activity. I think I got about 700 more for my most intense activity days but I try to keep it toward the low end of this scale, 1200 cals on slow lazy days and when I am pigging out or just having a day where there is food everywhere, I tend to be on the high end around 1600 to 1800 cals. I am trying to track eveything. some days are better than others. So now I know that 1400 cals is a good number to shoot for to maintain, not counting my extra activiy, LOl!

 MISBEHAVING 3/23/2010 7:12PM I have been looking for this! I had it at one time and now want to revisit checking my daily calorie deficit. Thanks so much for sharing. Report Inappropriate Comment
 BDJOHNSON 3/23/2010 6:51AM Thanks for sharing this information. take care, and God bless. Report Inappropriate Comment
 4A-HEALTHY-BMI 3/11/2010 10:44PM I actually prefer the Katch-McArdle formula over Harris Benedict.http://www.cordianet.com/calculator.htmbut it requires an estimate of your % body fat.If you don't have % body fat available then I like to use Mifflin-StJeor:http://www.diet-blog.com/archives/2005/12/26/how_to_calculate_your_daily_calorie_needs.phpAnyway, they're all just estimates. In the end no matter which one I use it seems like I still have to use trial and error to figure out how much to eat, LOL Report Inappropriate Comment
 BURGHGIRL 3/10/2010 10:34PM I just figured out mine yesterday! I am at 1467 cals without adjustment, and 1771 for mild activities. This week, i am trying to average 1200 cals a day to see if I lose a lb that way, and to burn 3500 cals to see if I loss a second lb that way. We will see how my experiment turns out! Report Inappropriate Comment
 THECRAZYMANGO 3/10/2010 7:08PM This link shows how SP calculates our BMR, suggested calorie intake and burned calories. I think you guys would find it quite useful - I know I did!http://www.sparkpeople.com/resource/calorie_calculation101.asp Report Inappropriate Comment
 ANG76H 3/10/2010 6:58PM Here's a link to a website that does the formula for you...just plug in your info. http://www.bmi-calculator.net/bmr-calculator/ Report Inappropriate Comment
 ANG76H 3/10/2010 6:54PM Here's a link to a website that does the formula for you...just plug in your info. http://www.bmi-calculator.net/bmr-calculator/ Report Inappropriate Comment
 SHUTRBUG1 3/10/2010 6:49PM Thanks for the formula - I was wondering how to check it. Report Inappropriate Comment
 CRUZIN2LOSE 3/10/2010 6:35PM Thank you so much for the formula. I had been looking for it. It really is a comfort to know what works for you as an individual and not just as an average group in a chapter somewhere. It really lets us zero in on our goals with accurate info. No excuses anymore! Know we'll know exactly what we should be putting into our mouths! Keep up your great effort! Report Inappropriate Comment

# The importance of getting enough sleep

### Tuesday, March 09, 2010

I find it interesting that today I have seen alot of comments and articles on spark about sleep. I was just telling myself that I need to get back to getting my 8hrs in. I started getting off track on Saturday night when I went to bed late. Sunday we get up really early. Thus, Sunday afternoon our family takes a nap. I think napping is perfectly fine but I did a little too much napping and stayed up late again Sunday night and so on. Well, it has finally caught up with me. This morning I wanted to die doing level 2 of the 30 day shred. Last night was Zumba, no problem. But getting through 20 mins of Jillian screaming at me wasn't much fun today. I know it has to do with being off my schedule. I also know that not getting enough zzz's will influence the scale in a negative way, as well as my attitude and my bodies ability to be at its optimum. . Sleep is beneficial in so many ways. It helps your body recharge for the coming day, it helps your muscles repair themselves after all the damage done from working out. It resets your battery!
So tonight I have made a promise to myself. No more staying up late. I WILL go to bed ontime and not hover, finding reasons to stay up. Everything can wait until tomorrow.

 DAWNO64 3/10/2010 2:24PM I need to get my sleep on track, too. five to six hours a night just doesn't cut it. Report Inappropriate Comment
 FITN2014-TSP 3/9/2010 2:06PM Some nights I just have trouble sleeping and this is one area I feel like I have a hard time controlling on a consistent basis. But I love to sleep! Report Inappropriate Comment
 MRSSHANNONC1970 3/9/2010 1:12PM HUGE thing on the news about this the other night. Sleep is key. Years ago my husband has sleep apnea and SNORED and I didn't sleep at all and I was a MESS. Not to be mean but I was truly more concerned over my not sleeping then his issue. He had surgery and WOW once i was sleeping again, what a blessing. I actually take sleeping pills sometimes because I am a light sleeper and if mark is out at a fire or something I cant sleep and he will get him late - I wake up and there I am at 3 am doing laundry - so they gave me something mild to take here and there and I tell you - it really helps! Tons! I wish I could get 8 hours and OH to nap- naps are wonderful....when you can get them! Report Inappropriate Comment
 KIRSTN617 3/9/2010 12:51PM Definitely take some time off to catch up on sleep if you need to! It makes a difference - I slept a LOT of last week when I wasn't feeling well and it helped my re-coup sp much better and faster I think!Hang in there!!! Report Inappropriate Comment

# Today was the day of my first 5k

### Saturday, March 06, 2010

It was a beautiful day, very sunny, not too cold at 10am. The race followed the Provo River Parkway, which is very picturesque and follows a river for most of the way. I was walking along just hitting my stride when I realized DH wasn't anywhere to be seen. We had both been listening to our ipods.
I looked back and he was coming up from behind a little slowly. I had promised him I wouldn't leave him. This was a herculean effort on his part. He only walks with me a few times a week and I am on week 4 of the C25k. So I adjusted my stride and enjoyed his company. I showed him my usual route to his office, which I walk almost every day. He had taken a ipod ap with him and was calculating the actual distance. For some reason this 5k seemed a little long.
As we went along the route we realized we were probably the last participants. That's fine, we started 7 mins late. Oh well!

 SPECKER_RECK 3/9/2010 2:18PM Congratulations! That race actually went right by my house and it was fun to see all the runners/walkers running the race while I was out for my Saturday run. I am doing the Rex Lee on Saturday and also managed to talk my non-runner husband into it. It will be fun to do it with him though. Report Inappropriate Comment
 CHOESCH 3/8/2010 11:09AM It's funny how the people at these events think that everyone there has done this before - it would be nice to have a little more information. LOL Glad you kept a good attitude about the whole thing and that it ended up being a positive experience for both of you. CONGRATS on finishing and on meeting your first goal. It is so amazing to be able to tick those off the list. Keep moving forward - you are doing great things for you and for your hubby! Cathy Report Inappropriate Comment
 DAWNO64 3/7/2010 6:38PM Congrats on completing your first 5K!!! Report Inappropriate Comment
 BURGHGIRL 3/6/2010 10:55PM Great job!!!! And it will be a memory you and your husband will always cherish (and laugh about!!) Report Inappropriate Comment
 MGAYLE 3/6/2010 7:55PM Good for you! Report Inappropriate Comment

# Attitude is contagious, Is yours worth catching?

### Friday, March 05, 2010

I have been reading a lot of blogs over the past several days and one thing stands out. Those who are successful at weight loss tend to have a great positive attitude even in the face of diversity or when things get tough. I had a bad day yesterday but I tried to find the positive in it. I read a blog on gratitude today from my sparkbuddie Cathy, you can find it here...

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=2962431

How often do we forget to be grateful for the little things in our lives. I know I have been obsessing over something I have no control over. I can't control anyone or anything except myself. So why do I continue to obsess.
It's my attitude and part of my personality to not allow anyone to be mad at me. I hate it when someone is less than happy with me. I can't control them, only myself and if I have done everything to make things right then I have done all I can. I have no control over whether someone can forgive and move on or not or whether they want to forgive me. It is up to them. So I choose to continue to be me and realize that Ihave value even if no one else sees it.
It is only up to ourselves to have a positive attitude towards weight loss. Everyone is on their own journey and everyone goes at their own pace. So be grateful for the little things that keep you moving in the right direction. Watch your attitude. Watch what you say to others and how you say it. Watch how you talk to yourself. Do you tell yourself its ok if you mess up or skip a workout or do you beat yourself up? Attitude! A positive attitude will help you get over it more quickly. A negative attitude will get you no where.
Do you find yourself in a situation where everyone around has a poor attitude? Change your environment. Start with yourself and try smiling at everyone you see. A smile does so much and goes so far. Much farther than a frown or a negative comment.

Surround yourself with positive people and positive comments. Write down the positive comments you hear and post them in places you will see frequently. This is visual reinforcement. Put them in your wallet, next to your night stand or on the mirror in the bathroom.
When you feel negative thoughts coming on repeat two positive statements to yourself. One I like is an attitude of gratitude. I also like No one an make you feel inferior without your permission-Eleanor Roosevelt.
I haven't done this for awhile but each morning write down or repeat to yourself 10 positive affirmations or things to be grateful for.
Ah, I feel so much better just concentrating on being positive. It really is true focusing on the positive does brighten your mood. Have a great weekend Sparkers!

 NHGRL68 3/6/2010 7:49AM Great blog and it is so true! We would all be much happier if we would really make an effort to focus on the positive. Enjoy your 5K today Report Inappropriate Comment
 TEENY_BIKINI 3/5/2010 7:37PM Totally true. I believe positivity is most of the battle. It is so important to keep your head in the battle. I love this site because there is inspiration and extraordinary people everywhere.Have a great weekend! Cheers. Report Inappropriate Comment
 BURGHGIRL 3/5/2010 3:01PM Great blog! Sounds like you have the spark! So many of us care more about what others think than what we think of ourselves.....and no good can come of that! You have to love yourself, be proud of yourself....and a positive attitude really will take you far!!! Report Inappropriate Comment
 MRSSHANNONC1970 3/5/2010 2:38PM It is very true a positive attitude can turn a negative one right around. Its not always for me to practice what I preech, I really am more that "glass half empty girl" married to that "glass half full guy". I am trying harder to keep a positive attitude these days, in hope that it spreads and if we all did that, the world would be a happier place....great blog! have a fantastic weekend! Report Inappropriate Comment
 ZPBDIVA1997 3/5/2010 2:29PM My motto is "Attitude detemines Altitude." With a positive attitude you can go anywhere and do anything!Good blog! Report Inappropriate Comment

# Trying to make Lemonaide from this basket full of lemons!

### Thursday, March 04, 2010

I have had the most stressful day and I am very glad it is over. I had business meetings most of the day and a business luncheon. I did really well at the luncheon. We went to Red Robin and I had looked at the menu before we went so I knew what to order. I ordered an Asian Chicken salad with dressing on the side. Well, the waiter brought the salad covered with dressing so instead of sending it back i chose to not make a fuss but he didn't get a tip from me. He simply wasn't paying attention. It was a simple request. Chock that up to my intolerance after having so many meetings. Poor guy!
Dealing with conflict on the job is never easy so lets just leave it there. I simply hate being taken for granted and coworkers assuming you will pick up the slack for them or cover their butts. It is so inconsiderate. All I really expected was to be asked. It wasn't too much to ask. There has been some miscommunication at work and instead of just blowing it off it has been weighing heavily upon my heart so I did the thing anyone with any integrity would do and I made amends the best I could. Hopefully things will blow over next week, but it still bugs since I was actually the party who had been wronged. UGh! Anyway, left work, went right to church to set up for soup supper before lenten services, I had planned on eating only one portion of my egg drop soup, but I was so stressed from work I ended up eating the french bread I had not intended to eat. Then the soup ran out so when I got home a had a few leftovers that were from last nights dinner and a nice cup of hot cocoa.
Oh well, I still stayed within my goal range and used a few extra ww points. I also did not get a chance to finish week 4 of couch to 5k. If the weather holds for tomorrow I will try and get that in. My hubby and I are scheduled to do our first 5k on Saturday, which we are walking so I don't think trying to get in a run will be too bad. However, I did get up and do The Biggest Lose Bootcamp level 2 this morning.
So then the snow has ruined my plans for tomorrow, disappointing myself and my daughter. Maybe we will take in the new Alice in Wonderland movie which comes out tomorrow. Trying to make lemonaide out of lemons but boy it sure is hard sometimes. I need a nice massage and a good nights sleep. Everything will be so much better tomorrow.