LEANGIRL22   14,318
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LEANGIRL22's Recent Blog Entries

Finally Broke Through That Plateau!

Sunday, June 02, 2013

I was struggling for over 2 weeks with losing any weight at all. In fact I struggled to lose any weight before starting the Spark Coach Program and that's why I joined. During my 2 week plateau journey I had to figure out what to eat and since I was low carbing when I started and that wasn't working for me. I decided to follow the Spark People plan as it has helped so many others on the site. I had a hard time adjusting to eating more food as my body had actually been in starvation mode because I wasn't eating enough calories. (Now I eat about 1200 .) I do have to adjust the Spark People diet as I am very gluten intolerant but I am able to substitute gluten free items without too much trouble. I just have to be sure to include enough fiber that you normally get in wheat products. So, the first week I kind of got the kinks worked out of my nutrition issues, but I still hadn't lost any weight.

I admit I was becoming a bit frustrated because I hadn't lost anything and "I was doing all the right things." Well, that was true but I just wasn't doing enough on the exercise side. With a sluggish metabolism it just wasn't happening. So I decided I needed a more intense workout and I upped my pace on the cardio and made sure to do enough (30 - 45 Min.) to burn the calories. I have posted my workout plan on my Spark Page and I am now sticking to it. By the time I was ending the second week and had added the resistance bands to the plan I could feel a difference. I had more energy and just felt better. And then it happened yesterday that pound finally dropped off -- I had enough of a calorie burn that it just couldn't resist any longer! I have never been so happy to lose a pound! This one pound was significant for me because I felt for the first time in a long time that I was regaining control over my body once again.

I am now more motivated than ever to get on the treadmill and out on the road for more intense walks than ever! I am more motivated to add more to the strength training that I have started. The plateau is broken and I have a measure of control over this body! I am also pleased with myself because I didn't get negative (as I have done in the past.) Instead I worked to problem solve it. We can all do that if we choose and we must make those good choices if we truly want to be fit and healthy.

My hope for tomorrow is that we will all be making good and healthy choices for ourselves and I encourage you to be good to yourself tomorrow!

Sheila
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  Member Comments About This Blog Post:

CALLIECURTIS4 6/4/2013 8:39AM

    This was motivating because it showed you didn`t stay discouraged and you were determined to find a solution. I am impressed that you stayed so commited. I can only do aerobics w/Leslie Sansone for 30 minutes......but I can feel that I may be increasing the time in about a month.Good luck to you on your journey.

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TFMNOW 6/3/2013 12:14AM

    Congratulations! It feels good to see the pounds come off after a plateau.

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MCFITZ2 6/2/2013 11:47PM

    Glad you are seeing progress. Never quit. emoticon

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Spark Coach & the Bucket List

Friday, May 31, 2013

It's all connected you know -- the physical and mental aspects of this healthy body and weight loss journey we are on. Spark Coach has been a positive experience for me because it not only gives us the information we need to develop our body, but challenges us mentally to sort out just why we are doing this. I think if we are doing it solely to look good in those skinny jeans or a size 10 we probably will lose some of our motivation to stay on course. The real prize is to be able to accomplish the goals and dreams we have for our life -- our bucket list if you will and have the health and fitness to really enjoy it. Just like when we were kids out playing, riding our bikes, climbing trees, and building forts (I was definitely a tomboy.) We were naturally developing our fitness without realizing it, and enjoying ourselves in the process. One of our Spark Coach assignments was to create a bucket list -- which surprised me. I actually had one I had been working on in the computer so I pulled it out and reviewed it. Some I have checked off and others still remain on the list. I have shared just a few of them on my Spark Page and thought they might be food for thought for others. Right now the top of my list is to lose weight and achieve a decent level of fitness and that is where my focus is for the moment. I am still working on other goals at the same time such as working on my cookbook (which has turned out to be a lot more time & effort that I ever anticipated.) I'd like to travel to the Canadian Northwest and the Grand Canyon one of these days, but when I get there I want to be able to hike and get out there and really enjoy it. That's where these health and fitness goals come in.

I don't mind telling you it is far more difficult to achieve weight loss and fitness when you are in your 60's but it can be done and I will do it. It may take longer and it may take more determination to stick with it, but I can't wait to achieve it. I can almost taste it and that will taste better than any tempting treat.

So once again thank you to Spark People for helping me realize once again why this journey is so worth it. Think about how you will feel when you have the energy and the good health to play with your kids and grandkids, or just go for a hike in the woods and watch the sunset from the top of a mountain! Nothing better, my friend, than having the good health to enjoy the wonderful gift of life that God has given us!

Sheila
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  Member Comments About This Blog Post:

MORTICIAADDAMS 6/1/2013 11:12PM

    I'm in a similar place too. I'm 61 and my priority is to achieve better health and maintain it. At our age it's important.

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HEALTHY-SPARK 6/1/2013 8:23AM

    This sounds great! Thanks for sharing!

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CALLIECURTIS4 5/31/2013 9:24PM

    Very well put...my friend. The average woman today is a size 14. I am 5`2" tall and am happy in a size 12. You are doing so well......I know you have to be pleased with all you are learning and becasue you are blogging...I am learning, also. emoticon

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JOHGLO2011 5/31/2013 8:58PM

    Thank you for your blog! Very inspiring - I needed that today!

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SULLYL28 5/31/2013 7:46PM

    emoticon The journey is so worth it!

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Nutritional Changes I've Made

Wednesday, May 29, 2013

I just wanted to take a moment to share some of the nutritional changes I have made in this journey. Actually, it is an assignment from Spark Coach and a good one. The most important change has really been portion control if I am honest about it. Kind of embarassing really. I would eat supersized meals and especially as we get older our bodies just don't need that much food. So where does it go? My body stored it as fat right quick and in a hurry. The last thing that I want. I would kid myself and say that these foods were healthy foods so I could have as much as I want. The scale doesn't lie and neither does the mirror. At any rate that is first on the list, and I now weigh and measure every bite. It's been a serious and necessary adjustment.

I confess I struggle to get fiber into my diet as I am gluten intolerant. So each day I have begun to be sure to include high fiber foods when making the substitutes for wheat and gluten bearing products in my food tracker. I follow the food tracker to the letter with these gluten free substitutes and I'm doing well with this eating plan and feeling better to boot.

Thank God I don't have sugar cravings or I would really be in a pickle. It was bad enough to crave the salty items like chips and the pasta -- don't even let me go there! Those are my comfort foods. Add a little stress and there I would go, but no more! I now have a piece of fruit for a healthy snack and that does the trick.

Lastly, the water! Our well water is healthy but doesn't really taste very good. My husband likes it fine -- but for me -- not so much! So to get my water in I have been doing flavored water putting in Lipton peach tea. I think this is okay, if not, someone please let me know because the calories are negligible and I really enjoy it!

Well, that's a wrap on the dietary changes and I confess I am feeling so much better and my energy level is definitely up! Hope this finds you all having a healthy day and God bless!

Sheila
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  Member Comments About This Blog Post:

CALLIECURTIS4 5/30/2013 3:15PM

    Portion control was an "eye opener' for me as well, when I learned about it years ago. I said to myself, "No wonder I got fatter and fatter". Adjusting it is very easy but keeping to it is sometimes difficult. I am a "quanitity eater" and most times I want ALOT. So learning what makes a larger quantity of food has been interesting. I learned that your cooked macaroni will get bigger and fuller if you cook the macaroni and let it sit in the water awhile. I pre weigh 2 oz (210 cals) and then turn it off and drain water out and blanche it after about 1/2 hour of sitting. It really works. I do the same with rice. I measure 1/2 c uncooked rice (150 cals) Cook rice in 2/3 c chicken broth and let it sit in the pan after it is done. It swells up and it seems that I have more to eat for the same amount of calories.

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MORTICIAADDAMS 5/30/2013 1:48PM

    It sounds like you are making some really good changes and they should work.

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JOHGLO2011 5/29/2013 1:29PM

    Flavored waters are just fine as long as they don't have a lot of sugar in them. ;) Sounds like you are well on your way to a healthy new you!
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SPERRIN2012 5/29/2013 12:56PM

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Back on Track

Tuesday, May 28, 2013

We had a wonderful Memorial Day at our house with my 2 kids and our 2 grandchildren sharing it with us. Also, we celebrated my husband's birthday as well. I just want to give Fred a shout out today as he has been very supportive of my Sparking and healthy lifestyle changes. These changes I think affect our friends and family in a positive way because it encourages them to be healthy and think about their own health and vitality. Thanks Fred for your encouragement and support!

Today is a getting back on track day so I am ramping up my cardio today and getting in more fitness minutes. I am slowly figuring out that going from 0 to 30 isn't going to cut it. I need to be more like 0 - 60 to get this done. So be it...whatever it takes to be fit and healthy. That is my goal and I can't wait to get moving today! Make it a great day for your because you are so worth it!

Blessings to you and yours,

Sheila
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  Member Comments About This Blog Post:

MORTICIAADDAMS 5/28/2013 2:45PM

    I'm so glad your weekend was great. Bless both of our suppressive hubbies. Good luck with your goals!!

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JOHGLO2011 5/28/2013 2:19PM

    Love spending time with my family ( even if it involves eating!) And I couldn't ask for any better support than my husband gives me. I am very blessed! Best wishes to you as you get back on track today!

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HONEYCART07 5/28/2013 12:50PM

    Sounds like a wonderful weekend! For me it is my favorite time when I get to spend the holidays with my family! I am so happy for you that your husband is supportive on your journey it can make a HUGE difference. At first my just ok whatever you want. Now he is seeing how much more fit I am and home much more energy I have. He actually is thinking about doing more since he had gained about 40lbs since we got married almost 2 years ago. Good luck on the workouts I know starting out you are just trying different things to see what works. I know as you go you have to adjust them to keep moving forward. Have a wonderful day and thanks for the encouragement on my post!

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A Quick Update

Monday, May 27, 2013

I have modified my diet and I am now eating the recommended foods (with some substitutions for gluten free items) and I am actually eating more food now. That may help. I did cardio today but spent most of the day cooking with all the family coming tomorrow. My goal for tomorrow is a no cheat day and 10 min. Of exercise unless I can get some folks out for a walk! Spark Coach recommends I do the Fitness Generator so that's my next step. My goal is to get more fitness minutes in and to add some resistance or strength training. I would love to be toned up a bit! Wouldn't you? Not just for how I look but just to have more strength. I can tell my legs are stronger just from what I have been doing so far. That is encouraging. Well bye for now and keep on Sparking guys!

Sheila
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  Member Comments About This Blog Post:

MORTICIAADDAMS 5/27/2013 8:32PM

    I didn't do any cooking before hand so I had it all to do today but I will have food for several days.

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TENACIOUSTRISH 5/27/2013 4:33AM

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