PAQTEQ   20,054
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MY 20 YEAR PLAN

Thursday, April 03, 2014

DAY 93 - MY 20 YEAR PLAN

1. Seven Things I Can Do Forever

No Soda

Remain Active/Some form of exercise most days of the week.

Limit Fast/Fried Foods

Eat Healthy

Drinks Lots of Water

Eat Lots of Vegs daily.

Moderate my Portion Sizes


2. Favorite Foods and A Plan For Managing Them

Starchy Carbs - eat in moderation. Small portions.

Desserts - Eat on special occasions and try making healthier versions at home.

Fried/Fast Foods - Only for special or rare occasions.


3. My Exercise Plan and How I'll Make It Work

Amount - 5 to 7 days per Week

Goals to become Stronger or More Fit -
A. Incorporate Strength Training.
B. Improve 5K Speed.
C. Work toward 10K.
D. 1 Charity Fun Run a Month.

Exercise Plan & How to Maintain it - Keep my exercise days and times scheduled so it becomes automatic.
Walking,
Running,
Cycling,
Tennis,
Swimming,
Outdoor Activities,
Walk at Home DVDs,
Spark Videos,
Try New Exercise Programs and DVDs


4. Barriers and Life Issues & A Plan for Managing Them

Stress - React differently. Manage source of stress better. Pray about it. Stay Positive.

Emotional Eating - Continue to work on emotional issues. Recognize when it is getting bad and distract self with activity.


5. Crisis Management - Immediate Crisis Plan If I Begin Gaining Weight

Red Flags - Gaining weight and Inches or Losing Muscle

Crisis Plan -
Reevaluate Eating Habits.
Limit Salt and Sugar and Starchy Carbs
Try New Exercise
Get Back on Plan
Track

  
  Member Comments About This Blog Post:

SUNSHINE5268 9/17/2014 9:45PM

    wow, I soooooooooooooooo admire a woman with a plan and a way to GET THERE! emoticon emoticon

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SUNSET09 4/4/2014 3:19AM

  Oh emoticon emoticon and emoticon ! Looks like a good plan to live by and make it a lifestyle change! emoticon emoticon

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STEVIEBEE569 4/3/2014 11:00AM

    emoticon emoticon

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RIDLEYRIDER 4/3/2014 7:17AM

  Wow! This is plan for life!! emoticon

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I need HELP! getting to the New Me.

Saturday, March 08, 2014

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UPDATE - MARCH 2014 - NEW YEAR, NEW ME!!
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Since my last update I have lost about 15lbs. So I am now down 55lbs in total. This has been a rough year so far when it comes to weight loss. I keep fluctuating and I am working so HARD! Here is what I have been doing:-

1. Walking/Jogging twice a week, 3 to 4 miles minimum each time. I have also added bursts of Sprinting to that because I read that it helps to burn fat. I might add that this includes 2 bridges. I trudge/speed walk over one at the beginning of my workout and the other at the end.

2. Cycling 3 times a week, either 4, 6 or 8 miles at a time.

3. Playing (or should I say fumbling to play) Tennis twice a week (in the middle of two of my cycle days), anywhere from 20 minutes to 2 hours at a time with my son.

Please note that I rest on Wednesdays and Sundays.

4. On the eating front I have gone from having 3 balanced meals with two healthy snacks a day eating less meat to now a Moderate Protein / Low Carb way of eating with NO Snacks during the week. I might add that when I say Low Carb I mean no Starchy Carbs. No bread, flour, potatoes, rice, pasta. I am still within in my carb range according to my tracker. I get most of my carbs from fruits and nuts. I am still off sugar and desserts. I eat fruits for desserts.

5. I have a fledgling start in strength training and as I write this I realize that this may be my secret to consistent weightloss. I now have 5lb weights and a medium resistance band. I have yet to work those into my schedule on a regular basis.

6. I have as a goal to run as many Fun Runs and Charity Races that come my way this year. I have already done the Susan G. Komen 5K Race For The Cure (which I was training for all last year) and I also did a Fun Run with the Bahamas heart Association (my first time with the runners).

7. I have joined a few Team challenges here on SP and I have even begun to tackle the emotional side of my eating with the book "100 Days To Weightloss" by Linda Spangle and doing a book discussion with my Emotional Eaters Team.

8. I am also about to join a New Year New You Fitness challenge at work next week. It will be for 10 Weeks and it's in conjunction with a local gym. They will work us out so I am looking forward to that. Zumba, Spinning and Class Aerobics!

My Goal this year is to get to Onderland. I. Will. Do. It. Even if I have to scrape my way through and come out the other end with bloody nails. I will do it. I am not giving up because I do not want to lose ground and have to start over.

So someone, please help me. Why is my weightloss not consistent. Why is it fluctuating, why do I get these mini plateaus???

  
  Member Comments About This Blog Post:

LILSHINE 3/10/2014 10:59AM

    Congrats on the weight you've already loss. I've been at the same point as I'm guessing you are. I fluctuate the same 5#s. I've tried almost everything and I'm still fighting. I've started strength training more consistently and I'm hoping this helps change SOMETHING!!! I know the scale is going up and I'm guessing due to muscle gain. I've vowed to not let the weight on the scale bother me while I'm strength training. I hope to start walk/jog this week and see if that helps. My diet I'm focusing on as well and getting in more water. We will break this plateau, hang in there you're doing an awesome job.

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PAQTEQ 3/9/2014 8:54AM

    Thank you, guys.

I am getting anywhere from 6 to 8 hours of sleep and I do drink a lot of water. But i guess i could monitor that again to see how much I am actually taking in.

I believe I am getting enough healthy fats. I use Olive Oil and Unsalted Butter. I eat Nuts sometimes. I also try to take a little Flax Seed with my Green Smoothies sometimes.

I was watching my salt intake but not too stringently. I will take your advice and slowly lower it until I have eliminated the table salt usage. I guess it's time to start using my Mrs. Dash seasonings again.

Still not doing the Strength Training. I will try harder to work it into my schedule.

Since I cut out the Starchy Carbs and the Snacking my Calorie Intake has been much lower. I have to figure out how to raise it again. Maybe more Skim Milk and More Nuts.

I have been losing inches slowly but surely and now fitting into smaller sizes but at some point I do expect my weightloss to follow as well.

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SALAM4545 3/8/2014 3:28PM

    Have you tried tracking sodium? I have found it to be an important part of breaking my own plateaus.

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CIERAPOET 3/8/2014 1:49PM

    Happy Saturday! emoticon

You do have a great routine. YES you MUST add strength to your plan. How is your SLEEP and WATER goals? The scale shouldn't be your only measure either so don't focus too much on the number. Are your clothes fitting looser? Do your body feel better? Weightloss is different for many. I started losing again after a year without one pound loss in 2011. I got on healthy fats and increased my calories. Every meal had to be at least 400 cals each including my snack. Healthy fat with every meal. That was in 2012. We should strive to get 8 hours per night and 64 ounces of water per day. Sometimes that water amount could be more or less depending on your bodies need. Keep tweaking your plan and I'm sure you will see results. I'm cheering you on! Enjoy a successful March!
Blessings!
Deb
emoticon
With God All Things Are Possible!

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OSDOWNS 3/8/2014 10:36AM

    I'm trying to get to Onderland too. We can do this together. Keep with it.

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I CAN DO IT Because.....

Tuesday, January 07, 2014

I CAN DO IT Because.....

I am a confident, disciplined person and can achieve anything I want.

Eating fresh, wholesome food makes me look and feel great.

I love my life, and every day of it is a blessing.

(Borrowed this from Beyond Diet)

  
  Member Comments About This Blog Post:

VANICIS 1/8/2014 1:31PM

    YES!! Release the inner Goddess!!

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VANGO79 1/7/2014 12:26PM

    You go girl!

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High Risk Events

Monday, January 06, 2014

We are all faced with events that cause us to deviate from our healthy plan EVERY SINGLE TIME!

Here are my 3 Most High Risk Events & How I Will Protect My Diet Program During These Events

WEEKENDS
Plan Fun Physical Activities.
Go Outdoors.

SOCIAL GATHERINGS
Eat Before.
Have One or Two of the Healthier Options Available.
Stash A High Protein Snack.
Dance or Move Around Talking to Friends.

WHEN PRESSED FOR TIME
Manage Time Better.
Always Endeavor to Have Pre-Portioned and Pre-Packaged Healthy Snacks Available.
Choose HEALTHIEST Available Option.

Throw in Another Fun Workout To Counteract Any Slip-ups.

What Are Yours?

How Do You Plan On Dealing With It Next Time?

  
  Member Comments About This Blog Post:

PAQTEQ 1/7/2014 6:31AM

    Thank u. Now to implement them.

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NUTRON3 1/6/2014 8:55AM

    Yours are very good

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New Outlook! On Plan vs. Plan B

Saturday, January 04, 2014

On Plan - Clean Eating, Well balanced Meals.
Plan B - Stay as balanced as possible. One meal at a time.

On Plan - Healthy Options.
Plan B - The 80/20 Rule.

On Plan - 10 Minute Videos Daily.
Plan B - Some sort of Laid Back Movement. Eg: Crunches in Bed, Wall Push-ups while Cooking, Bicep Curls while watching TV, or Stretching Videos.

On Plan - 4 Days of Cardio Activity, Weekly. Jogging, Biking, Sports with Son.
Plan B - Be careful to stay within my Calorie Range when skipping exercises.

On Plan - Track Meals Thoroughly.
Plan B - Rely on Memory and Routine, Eyeballing measurements and other tricks (smaller plates) when not tracking properly.

On Plan - Get Enough Rest.
Plan B - When not getting enough rest, make sure I am at least diligent my multivitamins and water intake.

  
  Member Comments About This Blog Post:

VANICIS 1/5/2014 12:24AM

    emoticon

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VWMOMMY 1/5/2014 12:22AM

    Great idea! I love that it takes away the whole "failure" feeling that we can sometimes get when things don't always stay "on plan". emoticon

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MILLIE-MILOU 1/4/2014 6:22PM

    Your plan B seems very sensible.
I might have to take a leaf out of your book emoticon I never thought of having a contingency plan for when I can't track or can't exercise. You are an inspiration.

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PAQTEQ 1/4/2014 5:18PM

    Thank U guys for your support. It means so much to me!!
emoticon

Comment edited on: 1/5/2014 4:59:18 AM

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GR8TAWK 1/4/2014 5:15PM

    emoticon emoticon

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TKOVACH1 1/4/2014 10:18AM

    Looks like you have a very good plan for the new year. I love your On Plan and Plan B idea!
emoticon emoticon

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LOUBUG1012 1/4/2014 8:54AM

    emoticon

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GHOSTFLAMES 1/4/2014 7:13AM

    emoticon emoticon emoticon emoticon

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