NETSUE64   55,457
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Music really helps - playlist samples

Wednesday, November 05, 2014

I have been walking almost daily for a couple years, and recently started a couch to 5k program with Jeff. We are taking longer than the plan to get through the running program, but the progress is really amazing! I can run (jog is probably a better term) for 24 minutes (in 3 minute intervals) when before I couldn't even jog across the street!

Anyway, to the point of my blog. I STRUGGLE to walk or jog when I start, and it's not very enjoyable. I created a walking playlist and it helped a ton. It made walking way more fun. When we started the running program I didn't have a playlist and really struggled. My first time with a playlist was WAY easier.

The problem is I am kind of OCD when it comes to music. I can't just have music playing, I have to, HAVE TO, walk or run to the rhythm of the music. I have had to build my own playlists by using an online site to find the BPM of songs and choosing the ones that are the right speed. My walking playlist has gotten faster as I've progressed in my weight loss and my exercise routing. I started out at about 115-120 BPM, and now my range is 116-129. I'm still ironing out my good running BPM but it's about 148-157 BPM.

Since it's hard to find the information easily I'm listing some songs below with the BPMs. Maybe it will help someone start their own list. I listen to all kinds of music so it's a mixture of music types. Songs I enjoy really make me happy to be exercising.

Walking songs:

Song; Artist; BPM
Smoke on the Water; Deep Purple; 116
Black or White; Michael Jackson; 116
Ladies Love Country Boys; Trace Adkins; 117
Then Came You; The Spinners; 117
You Ain't Seen Nothin Yet; Bachman Turner Overdrive; 118
Run Like Hell; Pink Floyd; 118
Then The Morning Comes; Smashmouth; 119
Man On The Moon; REM; 119
Keasby Nights; Catch 22; 120
Let The Praises Ring; Lincoln Brewster; 120
Short Skirt Long Jacket; Cake; 121
Viva Las Vegas; ZZ Top; 121
I'm Too Sexy; Right Said Fred; 122
Going In The Right Direction; Robert Randolph; 122
Rain On The Scarecrow; John Mellencamp; 123
The Way; Fastball; 123
Heaven Is A Place On Earth; Belinda Carlisle; 124
Plastic Plan; CKY; 124
Missionary Man; Eurythmics; 125
Summer Nights; Olivia Newton-John; 125

Running Songs (a smaller list, I'm just starting!):

My Sharona; Knack; 148
Big Shot; Billy Joel; 150
GNO; Miley Cyrus; 152
Velcro Fly; ZZ Top; 153
Angels On The Moon; Thriving Ivory; 154
Wipe Out; Sufaris; 156



A busy 2014 so far

Tuesday, July 08, 2014

So much has happened this year! Not in the weight loss category, but I can live with the maintenance I have done. I got married which took a lot of time and attention away from the weight loss - completely worth it! Now my new husband (JeffAllen70) and I are adjusting and getting into the routine of living together. We have rededicated our efforts to incorporate more fitness and better nutrition in July.

I have never been a runner. I have heard so many good things about it that I mentioned to Jeff that maybe we should try it. He embraced the idea and we are starting a walk/jog 5k training program. We are almost done with the first week and I have to say it isn't too bad. I am sore the day after running, mostly in my thighs which is good news! We haven't found a 5k to aim for yet but I'm sure that will come soon.

I am also focusing on getting my calories down. I found myself going over more often than I should, and skipping tracking a little too often. I did gain a couple pounds according to the scale last week, but it's hard to tell if it's temporary water or longer term fat so I am watching carefully!

I want to start working on pushups so I can do 5 by my birthday in October. I haven't started on that yet. I better get cracking!

Thanks to Jeff for helping me get refocused. Having a partner to help makes it easier to make progress.

  Member Comments About This Blog Post:

JEFFALLEN70 7/13/2014 11:13AM

    Having a BETTER partner than I could ever dream of is the BEST part of our lives together. I am proud of us for pulling away from the darkness and stepping back into the light. Lets keep on sparkin', My Netsue. You inspire more than you could ever know! I love you!

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My weight loss article!

Wednesday, February 12, 2014

I have lost 73 pounds since I joined SparkPeople. I never thought I would be this successful. But what I really can't believe is that I am frequently asked about diet and fitness advice now! My company recently started another round of the Biggest Loser with the new year, and as part of the quarterly newsletter they asked me to write about how I lost weight! I just can't believe it! So I want to share what I wrote with my SparkFriends. There were before and after pics as well but they are too large to load here.

How I lost 72

I didnít start my weight loss
intending to lose as much as
I have. I was just tired, tired of
gaining weight and more tired
than I should have been. I
found myself thinking of things
I could not do, and knew I
should be able to.
My first step was to stop gaining weight. I was 225 pounds, the
highest I had ever been. I went online searching for tools, specifically
a calorie tracker that was easy to use and that I didnít have to pay
for. I was very lucky that I found SparkPeople. Itís a completely free
health website with nutrition and exercise trackers. It also has tons of
information about health issues, exercise suggestions, videos, recipes
and a supportive community.
I started slowly, initially just tracking my food intake. I was shocked! I
had no idea how many calories were in the foods I was eating. It didnít
take me long to start saying, ďNo.Ē to some of those foods. After about
a week, I started eating within a lower calorie range and I started
exercising. I decided to try to lose 10% of my body weight over a 6
month period, or 25 pounds. My exercise goal was 10 minutes a day.
I joined the Biggest Loser contest in the Fall of 2012. I was down about
25 pounds by then. I set a goal to lose 20 pounds during the contest
(my second 10%) which was far more aggressive than my first goal.
The contest was a great motivator! I knew I had to face the scale, and
Nikki, and did NOT want to have to pay for gaining in a week. I made
my 20 pound goal on my last weigh in and was very proud! Sadly I
didnít win, but the benefit was undeniable.
I have been losing weight since April 30, 2012. I have lost 72 pounds
and I want to lose 75 by March 31. I do not know what my ending
weight goal is, yet. I would like to be at a healthy BMI. I do know that
I am not on a temporary diet. I am building the habits I need to have
so I will never weigh 225 again. I still track all my food, staying within
1400-1700 calories a day. I exercise for at least 10 minutes every day,
but average around 20 (usually at lunch).
The advice I would give anyone who wants to make some changes is
1) Set small goals (tracking food, drinking water, exercise 10 minutes
a day).
2) Calories make a bigger difference than exercise Ė donít rely on the
gym only for weight loss.
3) Find what motivates you (like the Biggest Loser contest) and keep
remembering it.
4) Donít think of this as a temporary situation, but permanent, new
5) Donít deny yourself: instead of ďno
chocolateĒ, eat a reasonable portion thatís
part of your calories for the day.
6) Beware of the scale! It is not always a
friend. I had to put mine away and only
weigh in every 2 weeks.

  Member Comments About This Blog Post:

FRANKI46 3/5/2014 8:09PM

  Oops! Forgot to like it too. WooHoo!!

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FRANKI46 3/5/2014 8:08PM

  Wow! Just saw you pictures and decided to visit. Am very glad that I did as I came across your article. Very inspiring. Congratulations!
Can't wait to see the next one. lol

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COOKIE_AT_51 2/20/2014 8:25AM

    emoticon emoticon you are so amazing and such an inspiration!!

So proud that you are in "my spark class" ... and I thank you for your continued support of our group especially in my absence.

emoticon emoticon

Cookie emoticon

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JMC155 2/15/2014 12:35PM


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GOLFGMA 2/13/2014 9:18AM

    Kudos to you for your determination in losing 72 pounds! Great advice you've given and I know you will lose to your goal no matter what you choose. emoticon

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TMNORD 2/13/2014 7:23AM

    Great job! You've done an amazing job. And I love the idea of putting the scale away. I'll have to do that. Thanks for being an inspiration.

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KAREN608 2/13/2014 1:51AM

    That's great!

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MJ7DM33 2/12/2014 9:13PM


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STEVEN_D 2/12/2014 8:59PM

    I am glad that you are frequently asked for your advise. You obviously have made some good choices. Helping others is what it's alll about.

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JEFFALLEN70 2/12/2014 8:59PM

    You are becoming quite the consulted expert on so many things!! I'm very proud of you, not only for what you have done, but for your willingness to share your accomplishments with others so they can be inspired by your success. You are AMAZING!!!

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TRYINGTOLOSE64 2/12/2014 8:34PM

    Good job!!

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THEVOW2013 2/12/2014 8:27PM


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Trust the process!

Thursday, October 24, 2013

I have had great results with SparkPeople - 65 pounds down! I am much more active and healthier. I track my food, stay in my range, and exercise at least 10 minutes every day. I've been doing it for 18 months and I know it works.

The problem is that my weight loss is sporadic. I might gain a couple pounds for a day or 2, but mostly I maintain for 2-3 weeks then will have a pound or 2 loss all at once. It would drive me crazy so I would just keep getting on the scale even when it wasn't weigh in day just to see what my number on the scale was.

I read a comment by another member (I wish I could remember which friend it was) that said they were only going to weigh once a month. I thought "Wow I couldn't do that!" but the idea stuck in my head. After having it nag at me for a couple weeks (with no movement on the scale) I decided it might be a good idea. So last week while I was on vacation I put the scale in my closet and haven't weighed since. I'm going to wait until November 1 then weigh myself.

It's starting to get to me, I must admit. I keep wondering if I'm gaining weight and I don't know it. I shouldn't be. I've been following the process. I know it works, I've been doing it for 18 months or so. I keep pinching my waist and checking how my jeans fit and if anything things are better, but I still find the doubt nagging at me. I really hope when I weigh in again I will be pleased and can put the scale out of my head for a while!

Do you think you can stay off the scale for a month? I'm wondering how other people feel.

  Member Comments About This Blog Post:

JEFFALLEN70 10/26/2013 8:11PM

    I'll make a deal with you. It will be our spark streak....days off the scale together. Lets talk about it. I think it would be good for both of us to take a break from the scale, and focus real hard on the program....what do you say, gorgeous???

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MEH50BEWELL 10/25/2013 9:45AM

    That's what I'm dong too! Daily scale weighing was being counter productive for me. A good loss was like a license to eat something I wouldn't normally have. Which kept me moving between the same 3 lbs up and down every week. My DD in Florida has started a nutrition plan and working with a trainer, so we agreed to weigh and measure last week, write it down and when she comes home for thanksgiving we will weigh in together. It's been very motivating for me. Good luck with stashing the scale for a bit. You are so right! TRUST the process... emoticon

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FORMYDARLINGS 10/25/2013 3:25AM


I applaud you. I would love to put mine away for a month but I just don't have faith in myself. Maybe I can work toward that goal for starting Jan1/14. A great goal. Congratulations. You will do fine.


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LADYDG 10/24/2013 8:54PM

    NetSue , I know what you mean I absolutely cannot stay away from the scale. I would gain immediately. I know I have tried. I just cannot help myself.. I feel as though a few ounces gained turn into pounds and before I know it I am back with all the weight I lost and some times more.. Some tricks to help you along that have worked for me when I elaborately had not scales at all. 1. Measure your inches on waste , hips, arms , and legs... other areas too , like calves and middle arm forearms, etc. Also, sound like you may have #2. in the midst .. I watch to see if my pants, especially the waste are fitting me and tops as well they can be a better guide than anything.. It is good to keep track of the inches as you may know. We all have seen the girl who went down 4 sizes and lost 43 inches and fits into a very small size now but still only lost about 25 pounds while many of us have struggled with 39+ and more!! So watch the inches carefully they tell a bigger story about your weight and how to control it and most importantly HOW TO BE HEALTHY emoticon

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Crying in the Old Navy dressing room

Monday, August 12, 2013

Yes I was. All out crying in the Old Navy dressing room in front of everybody. I was going to ask JeffAllen to write this for me because he's such a good writer but since I felt it I thought it would be better coming from me.

So I wrote in my blog last week that I had tried on some Levi size 12s and was very excited that they fit. I was so motivated that it's been easier to say no to snacks and stuff. Well Saturday Jeff and I had to wait for my daughter to get out of work and I was very tired but didn't want to nap. I thought maybe if I went to the mall I could get my hair done but didn't really expect it because they are always so busy. Well they were. I had mentioned to Jeff that if I couldn't get my hair done that I could go buy the jeans instead. He was a little hesitant because he really wanted his 32s but is not quite ready for them yet. He only hesitated a moment because he's such an awesome SparkBuddy and knew I deserved to get mine even if he couldn't get his. So we went and I grabbed some 12s and headed for the dressing room. I tried on 3 pair but was not comfortable with the rise in the waist. I am very high waisted and the low cuts are just not my thing. So I sadly put them back and decided I could check a couple more stores.

A little way down was Old Navy so I was excited again. Old Navy never had my old sizes so I only shopped there for my kids. I had to ask the stock girl which cut I needed (which was the sweetheart), found some 12s and headed for the dressing room with Jeff in tow.

I put the jeans on and they were fine, but the waist was a little looser than I wanted. I had the fleeting thought that maybe I could fit into a 10 but didn't really expect it. I went out and showed Jeff and he went to grab some 10s just to see. While I waited for him I explained to the girls running the dressing room that I had lost a lot of weight and really didn't know what size I was, and that I hadn't been able to shop in the store before. They were very nice and supportive. Jeff came back with the jeans and I went back to try to squeeze into them.

I started putting them on, they were snug on the way up but they didn't fight me. I got them all the way up and buttoned them just fine. Then I looked at myself. And I started to cry. I was so happy. I was so shocked. I was so PROUD! I ran out of the dressing room bawling, face red, tears running down my cheeks. I saw Jeff through the haze and grabbed him and hugged him hard. I couldn't explain why I was crying. He said "what happened" with a very worried tone thinking something terrible had happened. Then he said "they fit?" and I nodded and he laughed. He finally got to look at me and said they looked great. It took me a couple minutes of laughing and crying but I finally got it together. I turned around and looked in the dressing room and there was a whole group of people there watching me. I said "I'm sorry, I know this is very silly" and they were all saying "No, no, it's great!". One woman was sitting on a bench wiping her eyes a little and said "You're making me cry. I've been losing weight too, not as much as you, but I understand".

I have worked so hard. Sometimes it feels like I'm not making progress at all. I know I am but when that scale won't budge it gets very frustrating. I have been wearing clothes that are too big for me for a long time. I didn't know what I looked like in clothes that fit. I looked good. I looked NORMAL. Not obese, barely even overweight. There weren't globs of fat hanging over the waist band. I had a waist and hips and my thighs looked right. I had curves instead of blobs. I had no idea that this was what I looked like now.

Well I sniffled all the way through checking out. Then I went to another store and bought a shirt that fit too so I would look really good. My daughter said I looked awesome, younger, and that I might be as thin as her. Then she went and got me some jeans out of her closet to try on. A paid of capris DID fit!

Anyway, I now realize I should have taken a picture to go with this blog. I will post one as soon as I can.

  Member Comments About This Blog Post:

FRANKI46 10/19/2013 9:09AM

  Very touching. I think everybody was wiping away a tear. I sure was.

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BECCA315 9/4/2013 6:55AM

    emoticon Becca

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TAYSMOM77642 9/3/2013 10:24PM

    1So proud of you! That even made me tear up a little bit. Congratulations!

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Thank you for sharing.

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HARPEG 8/27/2013 4:46PM

    Absolutely wonderful success story! So happy for you and I hope you enjoy continued success.

I'm very happy for you!

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RUNNERKDB 8/16/2013 8:28PM

    Great job Congrats! Enjoy your success! emoticon

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KWAY783 8/16/2013 12:06PM

    This is a very inspirational and heart felt post!
Congratulations, you deserve every bit of pride that you feel about your accomplishments!

emoticon emoticon emoticon

Comment edited on: 8/16/2013 12:07:11 PM

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QUAIL75 8/16/2013 11:01AM

    WooHoo! You made me cry too! Happy tears of course! emoticon emoticon

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DEEDEE1102 8/16/2013 9:19AM

    Yahoo! Congratulations! I totally understand why it made you emotional! I'm so happy for you!

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CAROLCRC 8/16/2013 8:03AM

    Aww - I'm tearing up reading this! Congratulations!!!!

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BOILHAM 8/16/2013 7:36AM

    emoticon emoticon

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DARLY55 8/16/2013 7:30AM

    What a wonderful feeling that is! You wrote it beautifully - I could feel the emotion you were sharing loud and clear!! emoticon emoticon

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JUMPINJULIE 8/16/2013 3:44AM

    I'm so happy for you. Happy Dance it in order. emoticon

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KLONG8 8/15/2013 2:26PM

    What a great story! What a great life experience. You've done some hard work and it's paying off. Good luck in your continued journey! And thanks Jeff for pointing me to this blog!

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NKING1982 8/15/2013 12:39PM

    That is so AWESOME! Congrats! emoticon too (but in a good way)

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JEFFALLEN70 8/14/2013 3:47PM

    Ok, got a few tears myself now after reading that. I am SOOOO PROUD of all you have done, and so proud of you for sticking it out during the times when you just didn't want to. You have come so far, and some tears shed over your wonderful success are apropos! You are the bestest spark buddy EVER!

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MEH50BEWELL 8/14/2013 10:56AM

    Awesome blog! I cannot help but smile while I'm reading it. Can't wait to see a picture.

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MRSTABER 8/13/2013 9:21AM

    So proud of you! That is absolutely amazing!

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BECKYSRN 8/12/2013 3:49PM


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ALICIA214 8/12/2013 1:37PM


All that hard work is paying off.. Good for you.


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BAILEYS7OF9 8/12/2013 1:28PM

    Great job! I'm emoticon too!

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AJB121299 8/12/2013 1:23PM


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