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6 Tips To Make Your New Years Resolution Stick

Friday, January 01, 2010

I got this article from an online subscription and I am not sure of number 6 because this doctor is trying to sell his protein whey powder which I took out his sales pitch. The rest is true I’m sure.

Whatever your New Year’s Resolution for 2010 – here are six tips to make your New Year’s Resolution more ‘sticky’ – which will greatly increase your odds of success.

1. Write it down! You’re much more likely to fulfill your goal of losing, say, 20 pounds, exercising more, and eating healthier foods if you put it in writing. Better yet, post your written resolution on your bathroom mirror, refrigerator, or some other prominent, frequently visited location where you’ll be reminded of it often.

2. Your goals should be specific, quantifiable, and measurable. Otherwise you have no way to assess whether you hit your goal.

For instance, from #1 above, what exactly does ‘exercising more’ mean? Or ‘eating healthier foods’? Put some traction on your goals by defining what specifically you’re trying to accomplish. You could set your exercise goal as a 30-minute power walk three days per week. That’s specific and measurable. As for ‘eating healthier foods’… how about adding one more veggie than you’re currently doing for lunch and dinner? Define what that number is for you. You get the idea…

3. Get an accountability partner. It could be a spouse, friend, sibling, or even a son or daughter. Make a weekly appointment time to check in together and see how you are progressing on your set goals.

The accountability partner should be someone you respect and admire and with whom you’ll be honest about how it’s going – and not offended that they’re even asking.

4. Set intermediate steps for big goals. If your goal is to lose 50 pounds, define when you could realistically lose it, and then set a goal for each week and month as road marks along the way. You’ll be encouraged by the progress. And success breeds success.

5. Schedule time to meet your goals. Write your exercise times into your planner. List your trips to the farmer’s market or wherever you plan to buy your veggies into your planner… so they become part of your schedule and therefore part of your lifestyle.

6. Feed you body proteins every day and rebuild muscle after working out. Some great sources of high- quality protein are poultry, beef, eggs, nuts, beans and legumes.



emoticon emoticon emoticon emoticonHAPPY NEW YEAR

  
  Member Comments About This Blog Post:

LINDAINALABAMA 1/18/2013 9:04PM

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MOBEANZ 10/13/2010 10:12PM

    Love it! My resolution last year was to lose weight and get healthy. I repaired my body after a car accident ruined my back, and now I'm almost 60 pounds lighter and stronger than ever. I definitely agree with all of your resolution advice. Thanks for posting and congratulations on your success!

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DANIABRASIL 2/14/2010 1:07PM

    Great post.. thanks for sharing.

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LESLIEAK 1/3/2010 8:35PM

    These tips are great,shares for sharing them!

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JGMK55 1/2/2010 4:50PM

    These are very good suggestions. Thank you for sharing them with us.

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TERRIEJO53 1/1/2010 8:09PM

    Great tips ... thanks for sharing. I've seen them scattered about before, but not all in one place like you listed them.

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GCHUNG 1/1/2010 11:02AM

    You are the mistress of your success or failure. Accountability to yourself is key.

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SHARONSPARKLE 1/1/2010 10:32AM

    Great tips - 2010 will be my year to reach my goals! I will follow these tips and watch me go!

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YORKIE2466 1/1/2010 8:36AM

    emoticon emoticon Great tips! This will definitely give me some encouragement!

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MOTOMOMOF2 1/1/2010 8:05AM

    Good advice tfs

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Thanksgiving dinner.....

Wednesday, November 18, 2009




TWAS THE NIGHT OF THANKSGIVING,
BUT I JUST COULDN'T SLEEP.
I TRIED COUNTING BACKWARDS,
I TRIED COUNTING SHEEP.



THE LEFTOVERS BECKONED -
THE DARK MEAT AND WHITE,
BUT I FOUGHT THE TEMPTATION
WITH ALL OF MY MIGHT.



TOSSING AND TURNING WITH ANTICIPATION,
THE THOUGHT OF A SNACK BECAME INFATUATION.
SO, I RACED TO THE KITCHEN, FLUNG OPEN THE DOOR,
AND GAZED AT THE FRIDGE, FULL OF GOODIES GALORE.
GOBBLED UP TURKEY AND BUTTERED POTATOES,
PICKLES AND CARROTS, BEANS AND TOMATOES.



I FELT MYSELF SWELLING SO PLUMP AND SO ROUND,
'TIL ALL OF A SUDDEN, I ROSE OFF THE GROUND.
I CRASHED THROUGH THE CEILING, FLOATING INTO THE SKY,
WITH A MOUTHFUL OF PUDDING AND A HANDFUL OF PIE.
BUT, I MANAGED TO YELL AS I SOARED PAST THE TREES....
HAPPY EATING TO ALL - PASS THE CRANBERRIES, PLEASE.



MAY YOUR STUFFING BE TASTY,
MAY YOUR TURKEY BE PLUMP.
MAY YOUR POTATOES 'N GRAVY HAVE NARY A LUMP.
MAY YOUR YAMS BE DELICIOUS.
MAY YOUR PIES TAKE THE PRIZE,
MAY YOUR THANKSGIVING DINNER STAY OFF OF YOUR THIGHS!!

HAPPY THANKSGIVING TO ALL


  
  Member Comments About This Blog Post:

PEDIPOD 11/19/2009 5:16PM

    Can't wait -- but I think I will SINK and not FLOAT!!

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KLAD_COCKERS 11/19/2009 11:19AM

    Cute!

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SOPHIEMAE2007 11/18/2009 5:18PM

    Yum, cranberries! emoticon

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SURENDERISNOTME 11/18/2009 4:47PM

    Thank you so much for sharing this. I hope you don't mind I copied it an sent it to some family who I knew would enjoy it as much as I did.

Debbie

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RLDN05 11/18/2009 9:35AM

    Thanks for the smile

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One Year - Size 18 to 8

Saturday, November 14, 2009

NOV 15 -1 Year Sparkversary




I remember dieting all my life and within two weeks going OFF the diet. This road has been different. I can’t explain why, except that logging what I eat every day keeps me on track. My main concern when I started this new lifestyle was to be healthy and not become diabetic which runs in my family When I first started with Spark, I logged everything BEFORE I ate it and knew how many calories I had left or was over, and could adjust before the day ended. As I started losing weight it was exciting to see how much each week I could lose and then that kept me going.

As I surfed through the Spark pages I found and joined Sparks Biggest Loser winter challenge (Cranberry Team – love them) and my competitiveness kicked in and I won the 10 week challenge with a weight loss of 20 pounds. I joined the same team for Spring BL losing 16.4 pounds and then Summer BL losing 8 pounds each in a 10 week period.

I took one day at a time. I knew the days seem to fly by so I told myself if I can just make it through TODAY. Some days I went to bed early just so I wouldn’t eat any more but it worked. In three months I wasn’t obese anymore. In 5 month I reached the goal I had set of losing 55 pounds but realized that according to my BMI I was still overweight and needed to lose 8 more pounds. I have now lost 65 pounds and have been in my healthy BMI since July 21st.

Maintenance is not easy! There have been days that I just had cake for supper and days that I still eat a box of cookies at one sitting, but I know that if that happens I just have to say “tomorrow will be a better day” and stick to it. I make sure I always have carrots, celery, cucs, fruit, and any healthy foods to snack on. I also have to remove all sweets because that is my downfall.

I have to say, healthy was my main objective but fitting in a size 8 and looking nice in your clothes is such a great feeling. Before losing weight I never wanted to go anywhere with my friends when I was asked because I didn’t look good in anything I put on. Now I dress up every day, and love it.

I have also realized a lot of things I am able to do now that I have lost weight

• I can cross my legs (this was the main reason I wanted to lose weight)
• I can do 45 min on treadmill 4.0 speed and 15 incline
• I don’t snore (as loud) (as much)
• I can wear pants without elastic in waist
• I love being in pictures
• I will go anywhere when someone asks
• I like looking in the mirror now
• I can grab my foot in back of me doing stretches without the use of a chair or wall
• I like ironing my clothes so they look crisp (I haven’t ironed in years)
• I can give myself a pedicure without my stomach in the way
• I can prepare meals and put them on the table without eating half of it before sitting down.
• I can say “No chips please” when we go to a Mexican restaurant.



The most important thing I realized after losing weight and showing my closest friends and the people that loved me, my before and after photos..... They all said they didn't remember me EVER looking like that. People see the person you are INSIDE not outside. They love you for who you ARE and not the person YOU see in the mirror. I wanted to lose weight to be healthy and feel more confident in clothes that fit me better. With that done, it made ME feel better. I really don't think anybody cared if I lost the weight. I think they are happy ONLY because now I am a happier person…. And I am REALLY happy.

When I first started with Spark I was so inspired by all the people who lost weight and showed their before and after photos never thinking I would be one of those people one day. On Aug, 18, 2009 you all voted to make me a Spark People motivator and that has made me more aware and focused to maintain my healthy weight. I have welcomed hundreds of people since and realize that they need to see it CAN be done if you just want it bad enough.

Thank you SPARKPEOPLE and all my spark friends and supporters!

  
  Member Comments About This Blog Post:

LINDAINALABAMA 1/18/2013 9:08PM

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MOBEANZ 10/13/2010 10:14PM

    "I have to say, healthy was my main objective but fitting in a size 8 and looking nice in your clothes is such a great feeling." I agree. And it's hard to share that with someone who doesn't know the feeling without sounding rude. I want to be healthy but seeing my body in the best shape it's ever been in and being able to wear NICE clothes instead of plus sizes is possibly the best feeling in the world. And I agree, people tell me they don't remember me being big too.

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ELAINECARTER27 3/23/2010 2:15PM

    This is such a great blog. The photo's look like 2 totally different people. You must feel wonderful. I loved you saying you do not snore as loudly or as often. I am a snorer, and can't wait not to be. I would say you have always been a happy person, but now your happiness must be a joy to behold. Your story will change the lives of many. Keep up the good work. emoticon

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DANIABRASIL 2/14/2010 1:12PM

    emoticon You're really a motivator!!

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ZOLLINGERMOMOF3 2/11/2010 12:47PM

    "Some days I went to bed early just so I wouldn’t eat any more but it worked"....been there ....so enjoyed your blog!

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CARRAND 12/18/2009 7:19PM

    You are so inspiring. I started as a size 18W and after 4 months I am a size 14W. My next step is into the ladies sizes instead of the women's sizes. Maybe someday I'll even be a size 8 like you! I've lost 24 pounds and already improved my cholesterol and blood sugar levels significantly.

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MALTILUV 11/23/2009 11:45PM

  Hey Girlfriend! Your blog really is motivational. I can't believe that I am having such a difficult time getting started. My liver is messed up and the doctor said I must loose the weight. I'm going to try and follow your lead.

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PEDIPOD 11/16/2009 4:43PM

    WOW!! Even Lucy must be proud! Congratulations -- I am proud to have been a part of your journey!

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KLAD_COCKERS 11/15/2009 4:26PM

    WOW!!!!!!!!!!!! This is an extremely motivating SparkBlog - you have really kicked some butt and made major life changes. Good for you, and thanks for sharing it with those of us that need the extra little push to keep with it. You ARE a motivator, for sure!

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TERRIEJO53 11/14/2009 8:01PM

    emoticon

Thanks for sharing your story ... it's quite inspiring.

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SARAHF_24 11/14/2009 7:48PM

    all i can say is WOW! You look wonderful! You are such an inspiration! My 1 year anniversary will be Aug of 2010 and I truly hope I can have a story like yours!

Congratulations!!!

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PJSTIME 11/14/2009 3:32PM

    What an inspiration you are. Job well done. You look wonderful and much younger and happier. PJ emoticon emoticon

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YELLOWBRICKRD 11/14/2009 1:37PM

    You have a wonderful attitude, thanks for sharing!


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SURENDERISNOTME 11/14/2009 1:35PM

    Your success story is very motivational and inspiring. Thank you for sharing it with us. I noticed that for the first time in a while the scale has moved back down for me. You did a great job and maintenace might be difficult now but I am sure you will be fine.

Debbie

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LENOREMARY 11/14/2009 12:19PM

    Wow, you look about 15 years younger. You are an inspiration! You have shown me that it can be done. Congratulations!

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FLUFFYLYNN 11/14/2009 12:11PM

    wow!!! this is very motivatiional... it can be done!!

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BOO-SHAY 11/14/2009 11:49AM

    Thank you for sharing your journey and you wonderful success. I'm making progress and your story helps to motivate me. Thanks

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TORNADO40 11/14/2009 11:46AM

    How great you look!! You look like a completely different person. Congrats on changing your life so dramatically.
emoticon emoticon emoticon emoticon emoticon

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JGMK55 11/14/2009 9:56AM

    Congratulations! You are an inspiration. emoticon emoticon emoticon

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MRS.DOYLE 11/14/2009 9:44AM

    Wow! Well done from another November class graduate.
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JODI912 11/14/2009 9:43AM

    Happy Anniversary! You look fantastic! emoticon

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RUTHANN05 11/14/2009 9:43AM

    Congratulations

Now that is will power!

I haven't gotten lower than a size 16. I seem content at that weight for now. I have lost 75 pounds and I do try to go lower, but food and not exercise gets in my way.

Keep track of yourself and stay at your goal.

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2BTHINNERIN10 11/14/2009 9:42AM

  Thank you for sharing. I am just getting started and have been told that I am pre diabetic. My overall goal is to become healthier. i also have found that logging my food each day takes time but it also alters my eating habit. It is nice to read success stories like yours. emoticon

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BUFFALOGAL1952 11/14/2009 9:42AM

    I think that is WONDERFUL Marlene!!! I didn't realize you came so far!!
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YOU DID IT!!!!!

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NEWLIBRARIAN 11/14/2009 9:41AM

    Yeah! Good for you. Maintainance is hard. There will always be days that are a struggle but you are making it.

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Spark Support Walk

Friday, July 03, 2009

I didn’t make it to LA spark rally with SparkGuy but I did make it to the Botanical Gardens in South Buffalo where I met up with two other Sparkers from my team “Buffalo Gals” for a walk. It was so nice to put faces with the people you converse with in the spark threads.

We wore our shirts and I asked someone to take a photo of us. Left to right… Claudia, Jamie and myself walked for an hour which not only did I show my support for spark for the weekend but our challenge for the biggest loser this week was to hike an hour and blog about it. So our team will now get a point for that too.

The weather was beautiful, the company was great and I hope we get to do it again with more members of the team. My goal is to meet as many of my team as possible before the summer is over because I will be heading back to Arizona where I spend the winter.


  
  Member Comments About This Blog Post:

VTORIA3 3/2/2010 6:23AM

    Would love to connect with the Buffalo Gals for a walk. Have a great day.

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BUFFALOGAL1952 7/8/2009 8:25AM

    Marlene...I had such a good time meeting up with you and Jamie! So hoping we can do it again in October...hope you are still in Buffalo girlfriend!
Have a GREAT day!
Claudia

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ILOVECOFFEECAKE 7/4/2009 12:02AM

    It is so great that you got to meet with some of your Spark friends!!!! I hope you enjoy the rest of your summer!!!

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DIVA26 7/3/2009 10:15PM

    Sounds like you had fun!

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RES1968 7/3/2009 7:53AM

    Sorry I missed you guys. I was busy that day... Hope to catch the next one....

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5K - I did it!

Wednesday, May 13, 2009

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After quitting the training for the 5k challenge because I wanted to focus on reaching my goal weight by getting more calories by doing 15 incline I opened the email from Sharylann, our team leader from “Biggest Loser Cranberry Spring into shape Challenge” and it said to try doing the 5k even if you walk.

Well, after being inspired from watching the Biggest Loser finale last night and knowing I am leaving in the morning and won’t have access to exercise again for a few days, and this being the last week of the challenge for my team “Biggest Loser” I thought this would be a good last chance workout for me.

I also wanted to post a blog... not a blah, and thought this would be good if I can do this. I like for my blog to be something I can look back on and it means something to me, not just what I did that day. I save that for my journal and forgo the spark daily points (which is hard to give up)

I set my mind to do it in 60 minutes but didn’t know if I could. After 2.5 miles, halfway, I was at 28 minutes. I thought well I know I am going to slow down because this is going to get harder but I kept trekking. When I had 1.2 miles left I was at 40 minutes. I was calculating I can do a 15 min mile walking at 4.0 and I am running at 5.7 and resting at 4.7 so this seemed doable. Finished 5 miles in 58.37! I ran at 6.4 at the end to get it in and I was dying but I did it.

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I didn’t have to put blush on today; my cheeks were red for hours.

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Marlene

  
  Member Comments About This Blog Post:

SHERYB777 5/19/2009 1:30PM

    Congrats!!!!!!!!! emoticon

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DANTHEMAN55 5/17/2009 12:28PM

    Way to go! Keep up the good work. emoticon

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6THOFSIX 5/17/2009 8:53AM

    Congratulations!!! emoticon

Am back to the gym and ready to do more!! 5K's may be the best next step for me. Thanks for the motivation.

Best!
-Carol emoticon

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DIVA26 5/15/2009 10:45AM

    You totally went the extra mile!!!

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ILOVECOFFEECAKE 5/15/2009 8:04AM

    emoticon emoticon emoticon

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LUCYSMOM09 5/15/2009 7:59AM

    OMG!!!!! I thought a 5k was 5miles! I guess I didn't pay full attention and then I quit training mid stream. But yes I did 5 miles and my thighs are paying for it. I had to rub Ben Gay on them yesterday.
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ILOVECOFFEECAKE 5/15/2009 6:40AM

    Wow, Marlene! You ran way more than a 5K(=3.1 miles)! It was hard for me to breathe by the end of my run. I might try for a longer distance later, but right now the 5K is like a marathon to me! emoticon

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BEV312 5/14/2009 3:24PM

    Congratulations! I've never attempted a 5K! Wow! That was a cute comment about not needing blush!

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Bev

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GCHUNG 5/14/2009 2:43PM

    congratulations!!! that's wonderful. I'm slowly (very slowly) working up to running my 5K which I now walk. It does feel great when I can run a bit farther each time.

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DIVA26 5/14/2009 10:45AM

    Love it! Way to go! I am going to try to do mine today!!! You have inspired me.

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