JOIE501   13,067
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Day 7 of 30 Day Extreme Push Challenge

Monday, May 30, 2011

I have joined Sparkgirl32's Challenge and it requires me to blog the mini challenges every other day/ keep you guys updated on my progress. So enjoy :)

My Goals for the 30 Day Challenge:

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

*UPDATES*
Nutrition - Well, today was kind of rough. I went out to eat at a Sushi restaurant so it was hard to track and well being that it was 'order all you want but eat all your order' was hard for me. Prob not a good decision but I stopped when I was full and ordered an orange for dessert ;)Tracked best I could...but its a rough estimate! I will make up for it by drinking alot of water and going back to eating healthy like my normal stuff tomorrow.
Fitness - No run today, it was sooo hot and my gym closed early. (I know, your thinking, wow this girl has excuses...LOL) but I took today off as well. Will hop back on the trail tomorrow for a run, maybe push myself for 4 miles.
Motivation - Keeping up with the Chalene Challenges, not so much the cleaning/organizing my room aspect.

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MINI-CHALLENGE #4 Description: Sometimes we get caught up in compulsively setting goals for ourselves that we forget to give ourselves credit for what we have already done a great job with in our lives! Today is about giving yourself a pat on the back for some things that you have accomplished thus far in your healthy living journey! Just getting started on your journey? Thatís fine!! The fact that you have kept up this challenge for a FULL week is amazing in itself! What are you most proud of that you have done so far?? Itís time to brag a little!!

MINI-CHALLENGE #4 ANSWER:
Well since January, I am proud of many of my accomplishments on my healthy lifestyle change journey. For one, I am proud of fitting being into my clothes (thank you body for losing 33 lbs) and also have waaayyyy more energy than I have had in a while! Like Lauren (Sparkgirl32), I am also proud of the way I think about eating healthy/food and totally feel guilty when I mess up for 'cheat' (like tonight). I do not like 'wasting' my calories on empty calorie foods or foods that lack nutritional values.
[ Sorry I am all over the place , I am randomly thinking of things :) ]
I am also proud of sticking to this plan (SP) and tracking all of my food and exercise. It keeps me on track. (Thank you, Nurse Kathy for introducing me to this site!!)

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Chalene Johnsonís 30 Day Challenge, Day 7 Description: Get a pen and paper and brainstorm EVERYTHING thatís on your mind right now that you need to get to. When you go grocery shopping, you go up and down every aisle to make sure you donít forget anything. Use that same idea here!

Starting with your push goal, what are some things you know you have to do to get further when it comes to reaching it? You donít need to list everything, but if you can come up with 10-15 ideas that will move you closer (quick tasks).

Think about every pending project you have coming up, go through the list of your family members, dentist appointments, things you need to take care of, events (birthdays, showers, etc.), health/fitness, what you need to buy, home maintenance, car maintenance, finances (pay off credit card, etc.), public service (career, faith, etc.), beauty, appointments, vacation, technology, self-development.

When you decide what needs to be done this week, circle what absolutely NEEDS to be done this week. Star what needs to be done this week. Everything else goes on the this quarter or ďsoonĒ list. Go back to the TODAY list and add 2-3 quick tasks that relate to your PUSH goal. Revisit your TODAY list and decide if each item MUST be done today. 2-3 of these items MUST be quick, short tasks that relate to your push goal. This particular task is the longest one of all the tasks, but it will save you TONS of them in the future. It will give you clarity and make your daily to-do list very easy to create each day. From this day forward, you are only going to have to spend 10 minutes a day revisiting your master list. You will move things from the ďthis weekĒ list to the today list. You will revisit your list MANY times throughout the day.

You are only allowed to put tasks on your TODAY list that MUST be done today and you KNOW you can get to. Everything else should go on your ďthis weekĒ list. Create success and more free time. Be realistic about what MUST be done today. Do important things first!

The key to this process is simplicity. Donít worry about perfect handwriting, typoís, or extra details. Donít set dates or include them on your calendar. Use as few lists as possible. Find an app that requires very few steps. Do not use a calendar to hand write to-do items. Always have your PUSH goal at the top!

As for your phone app for organization, try out a bunch of free ones! You have nothing to lose.

Write your push goal at the top of EVERY list.

Chalene Johnsonís 30 Day Challenge, Day 7 Answer:

PUSH GOAL : Live a healthy lifestyle and exercise regularly!

My List:
(I wrote it down on paper too)
-Exercise 4 to 5 days per week
-Eat within my calorie range SP gives me
-Drink Water
-Do laundry
-Pay Kohls/Verizon/Car Insurance bill
-Track ALL food/exercise
-Run 3x per week DEFINITE!

One positive thing I did today: Went for a nice walk on the beach :)

One thing thing I'm grateful for: The ability to realize that one bad meal will not stop me from reaching my goal. Didn't put this weight on in a week, it won't come off in a week! This is a lifestyle change and I am feeling great =)

Goodnight Sparkies, have a great week!! xoxo

  
  Member Comments About This Blog Post:

MISSYSTAR1980 5/31/2011 7:23AM

    I used a free app called colornote. I made my master list on paper, then added my to do list for today on a color note last night. It's color because you can check things off and it crosses them off on the phone!

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FIREMERMAID 5/31/2011 1:34AM

    I love the list idea, and I jumping on board with it too! I entered everythign I need to do on my phone tonight, and I'm excited to work on a master list very soon! You are doing so great! Keep up the good work and attitude emoticon

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JOIE501 5/30/2011 10:57PM

    Hmmm I have the iPhone. What app do you use? I am the queen of 'to-do' lists HAHA! Sometimes they get overwhelming though. How should my master list be different from a weekly/daily list?

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SPARKGIRL32 5/30/2011 10:49PM

    LOVE what you are grateful for!! Feeling guilty over food is NOT a way to live..love when people realize that!! Did you find an app to use on your phone for your Chalene challenge? Tons of good free ones out there..I don't know if you have a smart phone..I made my master list today...really feelin' positive about it!!!

You're doing awesome!!!

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Day 6 of 30 Day Extreme Push Challenge

Sunday, May 29, 2011

Ughhhh so I just somehow lost my whole blog when I went to hit "Post". Blah, since I love you SPARKIES I am going to re-type it =)

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I have joined Sparkgirl32's Challenge and it requires me to blog the mini challenges every other day/ keep you guys updated on my progress. So enjoy :)

My Goals for the 30 Day Challenge:

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

UPDATE:
Nutrition - Stayed within my range (actually a little under, don't worry I don't do that often) and drank about 12 cups of water again today! YAY!
Fitness - I didn't work out today although I probably should have. However, I was out allllll day and washed...no, scrubbed my car for about and hour and half so I figure I burned some cals ;)
Motivation - Not to do with cleaning/organizing...but something along the lines... I find myself with more energy and not as lazy when it comes to doing things. For example today I went to put the hose back in the backyard as soon as I was done washing my car. Old Joanna would have been too lazy and just left it there. So I think this challenge/motivation from SP/ weightloss is doing good things for me :) I just need to stay focused! And now for the Chalene Challenge...Day 6...

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Description: The Carefully Crafted and Diligently Maintained (CCDM) To-do List. Keep your daily to-do list ON YOUR PHONE so it is with you ALL the time. Read through the steps to make a CCDM so you can create your list tomorrow. Keep the five guidelines with you 24 hours! Your homework is to read the steps! Here they are:

The Carefully Crafted and Diligently Maintained To-Do List
Here are the five essential steps to building the Carefully Crafted and Diligently Maintained To-do List. If you follow these steps your life will change. I promise. But you have to do them all and you have to commit to making it a habit. Ready?
1. Make your to-do list at the same time every day.
I make mine at 7 a.m. every morning, after my workout and before I enter the house and tackle the morning rush of getting everyone out the door for school and work. The time you make the list has to be non-negotiable. If I waited until I walked into the house, I would be distracted by phone calls or other peopleís needs. A news story might catch my attention or I might get involved in a conversation. No. The list-making most occur at the same time every day and become as much a part of your routine as brushing your teeth. I admire those who make their lists before bed. They can sleep with peace of mind.
2. Make your to-do list in the same place every day.
I know most of us have made to-do lists before. We put them on post-it notes or in our calendars. They are on scraps of paper, the backs of envelopes. This doesnít work. How much value do you attribute to the crumpled grocery list in your pocket? Not much, right? The to-do list needs to be easy to find and accessible!
3. Keep your list with you at all times.
I am going to suggest that you use your smart phone and task software to manage your to-do list. When are you ever without your phone? Donít be afraid of the technology, it will take you an hour tops to learn and it will change the way you manage your life in a meaningful way. I check my list constantly. And, even more exciting Ė I add to it. If you ask me to send me the number of my babysitter, I can add that to my list. I wonít forget. It keeps me accountable and takes it off my mind so I can focus. It doesnít matter which smart phone you use, just learn to use the task software. The tasks that you havenít completed will scroll over to the next day. There is no way youíre going to forget! Absolutely everything I need to do goes on my list. There is nothing too big or too small. If I need to call my sister, it goes on my list. Return a dress, on the list. Call the vet, on the list. Put the people you need to connect with on the list. If there is someone you wanted to get to know better, or a call you had been meaning to make, put that on your list. Use the list to make yourself the kind of person you want to be. Itís a prescription for success. If you wanted to do something and write it down, you will do it and check it off your list and before you know it you will be making progress like you never imagined.
4. Add two or three small steps that will move you forward on your list every day.
This is a critical piece of the to-do list. Now, you have scheduled your dental appointments, sent the birthday cards, returned the phone calls. Your life is rumbling along smoothly. Letís be sure itís moving forward in the direction you want it to go! The three steps that move you forward aim you to achieve your big dreams.
5. Think about what you want to achieve in life.
Donít put them on a vision board and hope that they materialize. Make continual progress towards the realization of your dreams. You need a strategy and it doesnít have to be huge. Know where you are headed and take small but meaningful steps to get there. Connect with a mentor, take the next step in achieving a goal, make a call you are afraid to make, sign up for that course, build the website, get started on your social media campaign Ė and then break these goals into small do-able steps that you can achieve today! Walk for 30 minutes is a great way to get started on a big goal of getting back in shape. There is no reason to wait Ė do it now. Put it on your list and youíre going to check it off. Take some time to reflect on what your life goals are and then make a start on them by taking three small steps a day. Imagine how that is going to change your life. This isnít about hope. Action will get results. Motion begets motion.
6. Review and revisit the list.
You have heard about positive thinking and how our thoughts create our reality. This is a way to cultivate positive and meaningful thoughts. Note your progress! At the end of the week, you have made 21 small steps towards your bigger life-goals. Your life is in order, the kids permission slips were signed and returned to the teachers on time. You called back the clients who had questions. You are not out of milk. Itís easy to see how good things are when you have a written record. You donít need to rely on natural optimism this is black and white. You are making progress towards huge life-changing goals as well as meeting the requirements of every-day life. Take a minute to reflect on your progress and to see yourself as actively changing your life every day. Talk about power! You have amazing resources of power because you are taking action!
Get out your phone and begin. Keep it up until itís long enough to be a habit and you wonít believe the results!
Chalene Johnsonís 30 Day Challenge, Day 6 Answer: YOU GOT IT!!

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Push goal: Healthy lifestyle and continue exercising regularly

One positive thing I did today: Washed my car. Inside and out! YAY I love a clean car!

One thing thing I'm grateful for: The sun. Today was the first full day I was able to enjoy the sun/warm weather. emoticon

  
  Member Comments About This Blog Post:

SPARKGIRL32 5/29/2011 10:50PM

    haha-I need to clean my car SOOOO bad!! Congrats on getting that done! I just realized I wasn't subscribed to your blog..so I'm kinda behind on comments!! Great job though!!

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Day 5 of 30 Day Extreme Push Challenge

Saturday, May 28, 2011

I have joined Sparkgirl32's Challenge and it requires me to blog the mini challenges every other day/ keep you guys updated on my progress. So enjoy :)

My Goals for the 30 Day Challenge:

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

UPDATE:
Nutrition - 1529 calories today. Niiice =) I even had to bring some snacks with me to the movies to make sure I ate them all! haha. I also hit all my ranges for carbs, fat, and protein. And drank 12 cups of water today. I had to think about it but I made sure I got them all in.
Fitness - Today was my day off. No cardio or weights.
Motivation - Haven't started cleaning yet but so far keeping up with the Chalene Challenge =)

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MINI-CHALLENGE #3 Description:
Believe it or not, recognizing what can sabotage your goals/your triggers that causes you to sabotage them is one of the most beneficial things you can do to make sure you reach them! Many times, the goals that each of us have had are ones we have had prior and failed. This is good news! Research shows the more times you have tried to do something..the more likely you are to be able to succeed!! How cool is that!!?? The goal for this challenge is to pick apart your three goals and realize the triggers that have sabotaged you in the past from reaching them. Then, ask yourself what you are going to do different to make sure you avoid these triggers or at least are well aware of them. This way, you can create a backup plan!

MINI CHALLENGE #3 Answer:

Lets see a huge trigger that sabotages me from succeeding in my Nutrition challenge is not being on a schedule. When I am at work, there are certain times I eat. Before I go I have breakfast (8 am), a mid-morning snack around 11 am and lunch is a 1 pm. Monday through Friday I am soo good. When I get to Saturday and Sunday I'm a mess bc of the lack in structured schedule. I barely drink my water and find myself picking instead of eating a whole meal. Ugh. So this challenge really has me focusing on eating balanced meals and getting in all my H20 in. As far as my Fitness challenge of running 3x per week, it would have bothered me a month ago if I 'had to' run on the weekends, which used to be my exercise free time. Not anymore. I also used to not want to drive to the gym. (Uh hmmm, Lazy!) Now I look forward to running my 3 miles (Crazy, right?) I find time to fit it in regardless of how much I want to put it off or else I feel behind. And well, as for the Motivation challenge, I haven't found the time to really go through my clothes and do a serious cleaning so I will definitely have to get on that!
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**Organization/Chalene Johnsonís 30 Day Challenge Ė Day 5

Description: Turn your push goal into a promise!
1. Write down the names of the people whom the achievement of your push goal will most positively effect.
2. Next, list an important person in your life whose opinion of you you greatly value. The more people you put on the list, the better!
3. Call, text, e-mail all the people on your list and make them a promise! Promise that you will achieve your push goal in the next 12 months!
4. If it's appropriate, and not too personal -- make your push goal a public promise! Post it on Facebook and Twitter! Tell your friends! Make this promise to the universe!
5. To keep you accountable--now post your promise in the area below this video! Tell us how committed you are to keeping your word

Chalene Johnsonís 30 Day Challenge, Day 5 Answer

1. It will affect mostly just me. After all, my push goal is to stay healthy and continue exercising. I guess it will also affect my mom, since I do the grocery shopping and she mostly eats what I eat :) also maybe some of my friends that see I am losing weight and also would like to lose, or just get healthy/stay active.

2. Hmmm. I value the opinion of my mother. And that is probably it. Maybe some friends that I know I can trust like Rachel, Erica, Missy. I know they wouldn't steer me wrong.

3. Lol, they are going to think I am nuts. Although I will do it, I have discussed with them before my goals.

4. Will do :)

5. I promise to stay focused on my healthy lifestyle and make exercise a habit ;)


* 1 POSITIVE thing I did today: Took some time out to relax. I never get to do that Mon-Fri I feel like I am always going! So I took a little nap, it felt wonderful!

* 1 Thing I am GRATEFUL FOR: My Mikabean! My niece. She is spending time with me this weekend. She can put a smile on my face no matter what! I love that little girl!


  
  Member Comments About This Blog Post:

SPARKGIRL32 5/29/2011 10:49PM

    Congrats on relaxing a bit!! Great job keeping up with the challenge, you are doing AWESOME!

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JOIE501 5/28/2011 11:07PM

    HAHA thanks Missy =) emoticon

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MISSYSTAR1980 5/28/2011 11:03PM

    Oh believe me, I am all over you! Haha. I got your back. You are a fitness and nutrition queen! and I wouldn't be where I am at the moment if I hadn't been motivated by you!

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Day 4 of 30 Day Extreme Push Challenge

Saturday, May 28, 2011

I have joined Sparkgirl32's Challenge and it requires me to blog the mini challenges every other day/ keep you guys updated on my progress. So enjoy :)

My Goals for the 30 Day Challenge:

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

UPDATE: This blog is really for Friday but I am writing it on Saturday :)

Nutrition - I stayed in my calorie range and since Fri is the weekend, I guess I'm on a good start! I also drank more than 8 cups of water. YAY!

Fitness - I ran outside again, the Q Trail, I did 3 miles in about 30 min. Feels soooo much better than the treadmill!

Motivation - Haven't started cleaning yet but so far keeping up with the Chalene Challenge =)

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Chalene Johnsonís 30 Day Challenge, Day 3 Description: What is your push goal? What is the one goal you have for this year that makes all the other goals much more likely to happen?

Chalene Johnsonís 30 Day Challenge, Day 4 Answer: My Push goal would have to be keeping up my healthy lifestyle. Making sure that I keep exercising regularly a priority, and making healthy choices when going out to eat. I feel so much better minus 33 pounds and I just really want to keep this weight off.
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* 1 POSITIVE thing I did today: Exercised even though I usually give myself Fridays off.

* 1 Thing I am GRATEFUL FOR: Having such a strong mindset. Biggest Loser ends in 3 weeks at my school and I WILL win it! You can do anything you put your mind to!!

  
  Member Comments About This Blog Post:

SPARKGIRL32 5/28/2011 9:52AM

    Oh my gosh...I LOVE running outside..if I run on the treadmill, I have like soreness the next day usually depending on how fast I was going..not good soreness though..like soreness in my joints! haha.

You're doing great :)

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Day 3 of 30 Day Extreme Push Challenge

Thursday, May 26, 2011

I have joined Sparkgirl32's Challenge and it requires me to blog the mini challenges every other day. So enjoy :)

My Goals for the 30 Day Challenge:

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends
Fitness - Continue to run 3x a week for atleast 30 minutes
Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

UPDATE:

Well I haven't been doing the challenge long enough to know how I will do this weekend but I know I am going to succeed that goal and plan ahead to stay in my range/drink all my water this weekend :) Also, I am keeping up with the Chalene 30 Day Challenge and responding to the questions via these little blogs. Tomorrow is a running day, I may just run outside again by the river. It was peaceful and a nice change of scenery.

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MINI-CHALLENGE #2 Description:
We always hear that one of the most important things about having goals is having incentives to keep you moving forward. What are going to be your incentives to propel you to success? How are you going to break your goals down and reward certain milestones? What incentives are you going to offer yourself once each of your three push goals for the month are complete? Since scientific studies prove that the most successful people are the ones who reward the positive behaviors that lead to the positive end result (instead of the result itself), what is your game plan to reward the behavior that gets you to your result? (Example: Donít reward yourself after you have lost five pounds, reward yourself after you have consistently stayed within your calorie ranges for two weeks).

My Answer:

I too believe incentives are a BIG motivator and help reinforce the positive behavior you are rewarding (Hello, BF Skinner ;] ) I have a system in my profile on my SparkPage for every 10 or so pounds to buy myself a little something for getting to that weight (i.e. a sparkpeople t-shirt, new sneakers, etc). Although I do reward myself more often, I didn't add it to my profile. For example, buying new clothes, and fitting in a smaller or size or simply fitting better in my size...is a reward for me! As for rewarding my three push goals at the end of the 30 days, I haven't really thought about it...but hmmm lets see....

For my NUTRITION GOAL (staying within range/drinking my water on the weekends) - a new bikini followed by weekend trips to the beach!

For my FITNESS GOAL (run 3x for 30 min per week) - a massage

For my MOTIVATION GOAL (Chalene Johnson's 30 Day Challenge/organized room and closet) - Well, that is it exactly, a CLEAN ROOM!!Haha! And maybe a better perspective of my own values, goals and where I am headed on my journey.

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Chalene Johnsonís 30 Day Challenge, Day 3 Description: What are you top 10 goals for the year? You can redo these every week, so they donít necessary have to all be super important.

My Answer: My Top 10 Goals for this Year -
1. get my first teaching job
2. go on a vacation
3. read 3 books this summer
4. get to a 'normal weight' BMI
5. go camping this summer because I miss it!
6. look good in a bikini
7. be less of a control freak
8. run atleast one 5k
9. stop being such a procrastinator
10. save money
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* 1 POSITIVE thing I did today: Helped my students get one day closer to learning their multiplication facts!

* 1 Thing I am GRATEFUL FOR: My boyfriend who cooks me dinner almost every night during the week (and even has been good about my healthy choices because I know he didn't enjoy those 94% Fat free Turkey Burgers I requested!)


  
  Member Comments About This Blog Post:

LUCKEE40 6/8/2011 11:17PM

    What grade do you teach? My sister teaches third grade and loves it. Good for you finding a boyfriend that cooks. Mine has a hard time boiling water. Oh well he can fix anything on my car, mows the lawn and snowblows in the winter. I can't complain. : )

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SPARKGIRL32 5/26/2011 10:40PM

    You're a teacher?! I didn't know that!! Neat!!! :)

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MISSYSTAR1980 5/26/2011 10:24PM

    Yay for multiplication facts! LOL. Thank god you are working with those poor children daily. I am impressed with how many in my group are getting the division. Practice pays off!

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