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NANHBH's Recent Blog Entries

Strength training burns calories longer - True

Saturday, November 06, 2010

This was the answer to one of today's trivia questions (makes me happy that I do both aerobic and strength training during my workout) -

John Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.
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  Member Comments About This Blog Post:

LESLIES537 11/10/2010 1:21PM

    emoticon emoticon

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HEALTHDUDE 11/8/2010 9:34PM

    Strength training not only burns calories two hours immediately following a workout....BUT....Strength training builds bigger muscles which in turn needs (burns) more calories to sustain. This translates to more calories burned 24-7!!!

It's best to do all three - Strength training, Cardio training, and Healthy dieting.

T

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YATMAMA 11/8/2010 12:05AM

    Awesome! emoticon emoticon

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TODDJAMES 11/6/2010 11:48PM

    Smart AND funny! I KNEW there was a reason I liked you so much!

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GETFITTER7 11/6/2010 1:07PM

    I was just writing about getting back to fitting Yoga back into my routine. Thanks for the info. With Yoga and the Kettlebells, I am bound to make a difference. emoticon

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BTRTHANEVA 11/6/2010 9:17AM

    Does 12 oz curls count? I feel like Homer Simpson. Hmmmm beer! Thanks Nancy! Will go dust of my weights and pump myself up! emoticon

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MCSNYDER1 11/6/2010 8:19AM

    That IS good to know! I've been doing a lot more ST lately than cardio! Woo-Hoo!!! emoticon emoticon emoticon

Comment edited on: 11/6/2010 8:20:00 AM

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PRINCESSNURSE 11/6/2010 4:48AM

    Now THAT is motivation to do my strength training!

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LITTLEFARMMOMMA 11/6/2010 2:03AM

    Thanks for the information, Nancy! IT was interesting!

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FRAN0426 11/6/2010 2:01AM

    Your right, glad I try to do both strenght and cardio too. I find I feel better when doing both at a workout.

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SNIKWAD 11/6/2010 12:56AM

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Stressing about the # on the scale is making me fatter?

Tuesday, October 19, 2010


Apparently so. I was reading "Mastering the Mysteries of Motivation - Part 1" this morning (see link below), and was surprised to read that "the stress you experience when your body doesn’t meet your weight loss expectations actually increases fat storage." (Pg. 3)

www.sparkpeople.com/resource/motivat
ion_articles.asp?id=630


Now, I am fully aware that the stress hormone cortisol increases fat storage. But who would have thought that a little thing like being anxious about the # on the scale would cause cortisol to be produced? From now on, Weigh-in Wednesday will become Worry-free Weigh-in Wednesday!

Geesh, imagine what going through a haunted house on Halloween must do to our body fat percent!
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Wishing you a fear-less, stress-less, and sugar-less Halloween!

  
  Member Comments About This Blog Post:

TEENY_BIKINI 11/4/2010 7:25PM

    Wow. Great point about stress and weight gain. Stress, in general, leads to no good.

Stay stressless and fabulous - you can do it.

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TRIP2HAPPINESS 10/24/2010 12:16PM

    GREAAAAT blog! Glad I came across it. I weigh in EVERY DAY and if I don't see what I want to see, I do stress out. Sometimes I even convince myself that I mine as well eat how I want since the scale didn't read what I want. Crazy. After reading your blog though, I have gotta pick 1 day a week to weigh or I'm going to sabotage myself.



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LITTLEFARMMOMMA 10/23/2010 10:23PM

    If I'm fearful, I just don't DO it! emoticonIt makes me sense that maybe there's a reason I don't want to see it! emoticon

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GETFITTER7 10/21/2010 9:24PM

    Great Blog Nancy! I am grateful that I am not the couch potato that I used to be. That in itself is a gain (not on the scale).
I try not to stress on the scale, in fact I haven't weighed myself too much lately. I had to go to a doctors appt. and I was over a few pounds from the time before. That is a great stresser! But I will not let it bother me cause I am exercising more than I have on my routine...so I am on the right track. Stress free to you... emoticon

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DAISYTERRI 10/20/2010 2:44PM

    Too, too funny everybody!!!

But it's so true!

I told someone recently how much the "numbers" affected me. ]

That my weight could literally ruin my whole day.

They said, "wow, you are giving those numbers way too much power'.

Helps keep that blasted scale in perspective!

Happy Wednesday!

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BTRTHANEVA 10/20/2010 6:55AM

    Hey, Nancy -

They say some stress is good for you... Obviously not weigh-in stress...

I expected the scale to be tipping upwards after spending 5 day with my GRANDsons... but I was delighted that it was only a pound! I did keep up working out, but slacked a bit on my nutrition. Well, I'm back home, and already back into my *routine*. NEXT WEEK I WILL PERSEVERE!!!

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ALLBW2U 10/20/2010 1:18AM

    Hey, Nancy.

I am wishing you a Wonderfully Wacky Worry-free Weigh-in Wednesday. Remember....the scale can play tricks on a person. You also need to consider how you feel, how clothes fit, how much energy you have....and how many WONDERFUL Spark friends that you have!! Okay, just thought I would throw that part in!!

I was reading in Ecclesiastes 2:24-25.... A man (or woman) can do nothing better than to eat and drink and find satisfaction in his work. This too, I see, is from the hand of God, for without Him, who can eat or find enjoyment?

So have wonderfully enjoyable day....Bill

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RJ-CYCLES 10/19/2010 9:35PM

    My scale has a body composition feature, so it helps go past the mere weight and tells me my fat percentage is going down, and my muscle is either the same or increases.

Todd makes a good suggestion below :)

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MSANITAL 10/19/2010 9:31PM

    I got to say you always find the best spark articals.. very good point.. you know like they say knowledge is power..
Thanks for posting this

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YATMAMA 10/19/2010 6:36PM

    Good point!!

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MCSNYDER1 10/19/2010 3:19PM

    How much cortisol does being stressed about being stressed produce??? I'm a goner!!
Good luck!!! emoticon

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TODDJAMES 10/19/2010 1:48PM

    Honestly...good luck with that!

True confession from Todd? I don't weigh in alone...I can't take it...I weigh once a week...on Friday...but do it with my eyes closed...she looks at the scale...I get off...without her saying a word...I get back on...just in case it was wrong...THEN...and ONLY THEN...she shares the number!

Stress about the number...HELL YES!

But learning to enjoy smaller clothes and enjoying the cashier at the grocery check out my cute bubble butt? HELL YES!

SOOOOOOOOOOOO...if this whole NO STRESS thing works...LET ME KNOW!

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CINCYDORA 10/19/2010 1:26PM

    It's even worse when I stress about being stressed about not losing weight. It's easy to get into a ridiculous stress cycle and forget that often being healthy is more important than being thin.

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BURKEBRIZ 10/19/2010 12:24PM

    I second that! I have no desire to have anything else going on in my body to get it to want to store anything more!

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How much sleep is enough?

Friday, October 01, 2010



Ah, sleep - the healthy habit that somehow still eludes me. But, wait - is there good news? After beating myself up over not being able to schedule 8 hours of sleep, I finally changed my focus to 7 hours of sleep (since I will rarely, if ever, get 8). Even though I'm aiming for 7 hours, I'm still only averaging 5 hours of sleep each night.

But, according to the article below (see link), I might actually be increasing my longevity by only sleeping 5 hours per night!

"The surprise was that when sleep was measured objectively, the best survival was observed among women who slept 5 to 6.5 hours," Kripke said. "Women who slept less than five hours a night or more than 6.5 hours were less likely to be alive at the 14-year follow-up."
www.sciencedaily.com/releases/2010/0
9/100930161837.htm

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So, for those of you who are sleeping your life away getting 8 hours of sleep -- WAKE UP and LIVE! That much sleep isn't prolonging your life! Now, if I could just manage to get 6 hours of sleep...

Be well,
Nancy
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  Member Comments About This Blog Post:

ELIZABETH182 10/19/2010 2:06PM

    i will relax about my five hours now. Once I wake I try to lie in a relaxed state so as not to wake other family members. I stress about not sleeping and jsut as the alarm goes off I feel as though I anm drifting off to sleep.

lol Liz

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EPIPHANYANGEL 10/18/2010 8:30AM

    Interesting article. I average about 6-6.5 hours sleep but know I am desperately in need of more. emoticon emoticon

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TEENY_BIKINI 10/17/2010 10:47PM

    Lol. Wake up and live! I just love it. I definitely get about 5 hours!

Oh well... I think we are doing just fine.

I always love to see your smiling face. Have a great week, gorgeous.

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RJ-CYCLES 10/15/2010 6:26PM

    Sounds good on paper... For myself - I probably don't fit this. If I get less than 6 hrs (7 better for me), I'm not doing well... I feel horrible - headache, drag in the day.

But it is an interesting read and if it's true, my wife will live forever (she lives sleep deprived, she's had sleep studies ordered by the doctor, etc., too much to go into here.)

Interesting though - hope this helps some

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GETFITTER7 10/6/2010 11:34PM

    Well this is great news for those who have professions that leave you with only 6 hours of sleep. I work on call and at times I only get 2 hrs of sleep some days and some others I get 6 or 7. It is nice to know that the statistics are on my side for a change. Thanks for the good news!! emoticonI am going to bed now...

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BABY_GIRL69 10/4/2010 4:57PM

    This is wonderful!! Look & Live my brothers & sisters!! I have been getting 5-7 hours of sleep but I would rather be doing something else. So this is good!

God bless & thank you for sharing!!

Dee

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FLBEACHBUM14 10/3/2010 3:15PM

    I am with you in that I never join Team goals that strive for 8 hours of sleep a night because I NEVER get that much unless I am catching up! I like to get 6-7 but most of the time I wake up early and think about all I have to do or want to do and go ahead and get up and make coffee even if it is 4 AM! (as long as I have already had at least 4-5 hours sleep). Even if I get up early though I will still get my 6-7 for the day because later in the day; either after lunch or in the early evening, I will fall asleep with the computer on my lap for an hour or two LOL! So I tend to think that I get what my body needs! emoticon

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ALLBW2U 10/2/2010 2:17AM

    The real question is.....did those who got the most sleep actually live a fuller life during that time than did the "mini" sleepers? Hmmmm.

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LUCKYDOGFARM 10/2/2010 12:17AM

    boy, will i ever live long!!

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PRINCESSNURSE 10/1/2010 9:47PM

    i'm gonna live forever if this is true---lol!

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YATMAMA 10/1/2010 8:54PM

    Good news, indeed!

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CARLA0716 10/1/2010 8:48PM

    Studies schmudies. They never truly factor in the bits and pieces that can differentiate one person from another. I wonder, aside from being done in San Diego where there is no shovelling as compared to Chicago!, if other genetic and lifestyle factors were considered. I guess this goes for any study.

That being said, I LOVE sleep. I'm usually at 6 hours a night. I love waking up in the morning to think about my dreams and how ridiculous they are. They're getting more bizarre and vivid. Weird. emoticon

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ROCKYCPA 10/1/2010 7:01PM

    I am lucky if I get 5 hours a night but I do need more. I could never do 8 - then I am exhausted all day. Studies aren't always that good. I figure do what you body allows you without being exhausted.

Have a great weekend!!!

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BTRTHANEVA 10/1/2010 6:10PM

    Oh, I'm so confused. 8 hours sleep is ideal, less than 7 could lengthen my life. Coffee, no coffee. What's good today will be bad tomorrow. HELP!

With this information and what Todd has added, I am going to exercise every day and hope for 5 hours a night. Working 24/7 in the control room has left me in a constant state of jet lag. Looks like I might be on the *early out* list if I don't get my insomnia problem solved real soon! That's my next project on my *to do list*!

Now, if I could just get the voices to stop... hehehehe. They're telling me to wish everyone a good weekend. Guess I just did!

Happy OctoberFit!

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NELLIEC 10/1/2010 5:20PM

    Well, since getting arthritis at the age of 16, I need 9.5 to 10 hours of sleep. I am now 65 3/4, and my mother died at 47 and my father died at 62, so I have outlived both of them by several years. I am aiming to get to at least 90 since that was the death age of my grandmother.

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JAJOLLY422 10/1/2010 5:16PM

    So my 4 hour naps at night are not normal????? Geez I thought everyone lived on 4 hours of sleep every night - I was excited to get 5 last night!!!

Doc just renewed my prescription for Ambien...but I'm not getting home in time to take it, LOL!

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TODDJAMES 10/1/2010 4:02PM

    Nancy...thanks for sharing this information! I hope you are not TOO hung up on the numbers!

I tend to believe the studies that say the more exercise you get the less you need to sleep...THAT makes sense to me!

That said...remember..the MORE you work out...your body will need STRONG recovery time...BUT according to GMA yesterday...people who work out...go to sleep faster and sleep deeper...INTERESTING FACTS!

Thanks for sharing!

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ABETTERSOUL 10/1/2010 3:29PM

    I usually get about 6 hours a night. But I still feel tired in the mornings, so maybe it is not enough for me. If I sleep later in the mornings I feel like I missed a big part of the day.

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BTINTERNET 10/1/2010 3:28PM

    Hm. 86 out of 444 are dead, but some of the group were 81 at the time of the original study, which would make them 95 now if they're in the still-alive group. I'm not sure I attribute that to sleep as much as pure cussedness :-) I'd love to see this broken out by age group and other factors (accidents, etc.)

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HEALTHDUDE 10/1/2010 3:15PM

    Nancy,

This study was conducted with women all living in San Diego. Have you been to San Diego? I have. And I'll wager that the average person from San Diego lives longer than the average person from Chicago. Just the activity of shoveling snow will kill about 15 people this year. (I don't trust "studies").

5 hours of sleep seems Ok so long as you feel refreshed.

I get about 6 hours of sleep per day plus a good nap 3 times a week.

T

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BURKEBRIZ 10/1/2010 2:53PM

    I definitely need 6. Less than that and I am not as good as I could be. When i was younger, I used to say I can live on 4, 6 is enough and 8 or more is too much.

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APRILBLESS 10/1/2010 2:53PM

    Huh... how interesting. But I guess I'm in the safe range as I have now shifted to 6 hour cycles. Wake up, I shall. Although I do miss the days where I had no worries in the world to just sleep all day... (:P) Good times.

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GRACEFULIFE 10/1/2010 2:50PM

    I'll certainly have to read this article. My experience so far is that I perform best on 8, am OK on 7, can live for extended periods on 6. Any less and I am screwed up.

My motto used to be "sleep when yer dead!"


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MCSNYDER1 10/1/2010 2:25PM

    Hurray! Then I will live a long time! I usually get 5-5 1/2 hours a night! Great information. Thanks for sharing! emoticon

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Lasting Change Takes Time (Or what I learned about weight loss from wearing braces)

Tuesday, September 21, 2010

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I’m doing my happy dance today! After 26 months, I got my bottom braces off this morning! The top ones will come off "before Christmas." My orthodontist said that will be his Christmas present to me.

Twenty-six months to straighten my teeth (after having braces as a teen, too) is a reminder to me that any lasting change takes time. Losing weight and getting healthier doesn’t happen overnight. Just like the slow movement of my teeth over the last two years, daily healthy lifestyle choices are leading me to my goals.

I will wear a retainer 24/7 for several months (except when eating), and then only at night for who knows how long. I’m not sure if the hygienist is serious when she says, “You’ll wear them at night for the rest of your life.”

Maintenance-mode in weight loss is like wearing a retainer. My lifestyle changes must be with me “for the rest of my life” not just while I am on the weight loss journey. Just like it would be crazy for me to skip wearing my retainers and let the last two years of hard work go to waste, it would be crazy for me to no longer keep up the healthy lifestyle choices that I made.

Who would have thought that wearing braces and retainers would be a metaphor for weight loss and healthy living? I’m grateful for the everyday reminders of what it takes to create lasting change. It takes perseverance, patience, and time. Oh, and showing up on a daily basis!

Thank you to all of my Spark Friends who show up on a daily basis to support, encourage, and cheer me and others on to our goals. You are all special to me!
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Nancy

  
  Member Comments About This Blog Post:

GAELENEC 10/13/2010 8:08AM

    You are SO right! Thanks for the thought provoking comments.

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DITTY1013 10/12/2010 10:02PM

    Excellent metaphor! By the way, I got my braces off when I was 13, and now that I'm nearing my 28th birthday, I still wear my retainer at night about 90 percent of the time. That being said, I'm the only person I know who still wears their retainer. I'm also the only person I know whose teeth have remained completely straight, so there you go. Also a good metaphor for weight loss, I think. ;-)

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TEENY_BIKINI 10/12/2010 8:46PM

    Wow. What a great analogy, gorgeous. Lasting change takes time and it is well worth it.

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GETFITTER7 9/29/2010 11:20PM

    I like your blog. Congrats on the new smile! Just think, the next new smile will be your Christmas present. Persistance is the key which I will be working on..

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ALLBW2U 9/22/2010 1:31AM

    Yay, Nancy.

Good for you....and a Christmas present to boot!! I enjoyed your blog tonight and you were right on target. This is a "for rest of our life" kind of change....and it takes us working hard and so many out there providing support on a daily basis. We don't want to disappoint ourselves OR any of our support team. Good motivation to keep moving. :-)

I hope that you have a great Wednesday.....Bill

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LUCKYDOGFARM 9/21/2010 11:11PM

    guess the retainers are equal to our 30 minutes of exercise that we will have to do each day that we want to maintain our weightloss! it's not a chore, it's a choice!! woohoo! the best one i have made in MANY years!

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YATMAMA 9/21/2010 1:53PM

    What a wonderful analogy! Congrats on getting your braces off!! Our son (now that he's on SP his nickname is Botz9292) will be getting his off at Christmas, too. Yay for both of you!!

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MCSNYDER1 9/21/2010 1:41PM

    I am so happy for you for getting your braces off! And I love the way you found the metaphor between braces and losing weight!

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Persevering in Adversity

Friday, August 27, 2010

I'm having lunch with my dad tomorrow. Dad finished his radiation treatment for skin cancer on his ear and came through it like a champ! I'm so proud of him. He'll be 87 in October. He has been hit with one health challenge after another since my mom died 6 years ago, and he just keeps bouncing back. I can learn something from him about staying positive and persevering in the face of adversity.

In my humble opinion, that is what Spark People is all about - persevering in the face adversity by supporting each other, lifting each other up, and encouraging each other through our struggles, and cheering each other on in our victories. For many years, I tried in vain to control my eating and be motivated to exercise on my own. Sometimes I was successful, most times I was not.

When one of my professors turned our class on to Spark People last fall, something clicked for me. The team spirit, the camaraderie, the encouraging remarks, the positive comments, the Spark Goodies -- they all helped to keep me in the game and motivated. It's been 9 months that I've been Sparking, and I could never give you guys up now! Nine months - I could barely stick to anything for more than a few weeks before! I don't know any of your here personally, but I feel such a bond to so many of you. (OK, I know my sister and 3 friends I introduced to Spark, but they don't check in regularly.)

When I feel sad, frustrated or discouraged, I come here and check the team discussion boards -- you make me laugh, you lift me up, sometimes you make me cry when I realize my situation is nothing compared to what you are going through. We all have our struggles, and reading how someone else came through their struggle gives me hope. Or just putting it out there that I need help with something, many of you offer your supportive or suggestive comments to see me through a situation. And I feel empowered knowing that I have you sending your positive vibes and prayers my way.

There is a Swedish proverb that says, "Shared joy is a double joy; shared sorrow is half a sorrow." I am ever so grateful that I can double my joys and halve my sorrows with my Spark Friends! You guys ROCK!
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Nancy

  
  Member Comments About This Blog Post:

GETFITTER7 9/13/2010 10:18PM

    I wholeheartedly agree! I have never been so positive in my thinking since being here with SP. I feel that my life has changed to the better. I am now taking stress better. I do not get easily upset as I used to. I owe it to my SF. They are always there seeing me through when there is doubt.
Best of health to your dad. I am glad that he resilient and hope he continues in the future. I am glad that you are here for us on SP and that you are my SF. emoticon

Comment edited on: 9/13/2010 10:18:46 PM

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GOSPELCLOWN 9/8/2010 11:20AM

    I am in agreement with what you have written. Even though I'm on the extremem west coast, there are still Sparkers awake after I come home from a late shift.

Thanks for the update on your dad. He sounds resilient!

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TEENY_BIKINI 9/1/2010 2:05PM

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ALLBW2U 8/28/2010 1:02AM

    You've really hit the SP nail on the head!! Thanks, Nancy, for sharing with all of us.

No matter what my day is like, whether it has been an awesome day or a really terrible day, I "run" to SP when I get home from work to check in on my Spark friends to see how their day has gone....sometimes to encourage them and sometimes to be encouraged!

My day would never be complete without checking in on you!!

Thanks for sharing with all of us. And for being my Spark friend....as well as my prayer and support friend. My life is greatly enriched by just knowing you!

Best wishes always.....Bill

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FISHKNEES 8/28/2010 12:15AM

    thanks for sharing..and Well Said. Congrats on your Dad getting done with the treatments and being such a rock for you. emoticon emoticon emoticon emoticon

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1HOTMAMA2BE 8/27/2010 4:46PM

    I feel exactly the same way! Thank you, Nancy, for all your support and encouragement. I couldn't have made it without ya!

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Sherry

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HEALTHDUDE 8/27/2010 3:44PM

    Nancy,

Well said! Thanks for sharing.

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Tony

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URSULA125 8/27/2010 2:04PM

    I feel the same way! Best wishes to your father - and you too!

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YATMAMA 8/27/2010 1:39PM

    You spoke so much of what is in my own heart concerning SparkPeople. What an amazing gift this community is!! I rejoice over your Dad's completed treatments and wish him good health!!

*huggggggggggggggs*


Missy

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NANALD 8/27/2010 1:03PM

    Your blog caught my eye when someone on my feed commented on it. I am so glad that I read it. The blog really hits home and you have done an excellent job of capturing the essence of Spark. I've never heard the proverb either and I love it....it just became a new old favorite! Thanks for sharing!

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MCSNYDER1 8/27/2010 12:56PM

    Beautifully written, Nancy! You have said it all. Plain and simple. SP in a nutshell.
Mary

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FRAN0426 8/27/2010 12:39PM

    Great blog Nancy, and oh so true---spark friends are always there for one another. So glad your dad did well going through radiation treatments.

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FLBEACHBUM14 8/27/2010 12:06PM

    You have a way with words, Nancy... Quite simply, by the time I finished reading your last paragraph I had tears in my eyes. Thanks for sharing...

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BURKEBRIZ 8/27/2010 11:10AM

    What a great sentiment! Thanks for sharing this, Nancy, and glad your dad's doing so well!

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