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Bookmark to Self - sparkpage intro to be rewritten

Sunday, September 19, 2010

I want to keep what I wrote at start. But I also want to put a new intro up.
So, this blogpage will be my place to look back to. (If you're visiting, thanks for stopping by, and yet I'm not sure this is anything you want to read at this point). Love, Paula

Greetings and Hello.
I am on a roll! And thank you for coming with me ;-)
Daily discipline. Daily Maintenance. Daily Attention. Steady process. This is my quest. And this is every day's journey.

There have been and are so many lessons learned in a lifetime of food&weight-related struggles. And the pieces and peace to learn NOW (not yet learned deeply enough or integrated well enough before) have much to do with being in my body, being in the present moment (every NOW) --- and the energetics and simplicity of the fact that 'you're never done' and that little bits go a long way.

MOMENTUM is a better lesson to 'get' ...

Sooooooooo DONE am I with being "the fat girl"
(and with a litany of other stock personas and descriptions that have outworn their use)

I'm 52 (wow). I started SP in July weighing 221#. My highest weight in my life was 299 at age 17; lowest weights 145 for a day at age 19, and 165-175 for a season (I'll post a photo from 1989 soon). I've lost and gained 100's of pounds, but gratefully found a stillpoint for the past decade between 195-225. At the top of that range... I find this NOW... And am "Sparked" to create a new chapter in Paula's story.

Shi(F)t Happens! Daily Practice. Honesty and Loyalty to Self. Goal by Goal. Reward to reward.

For me, the Goal Setting and Rewards is truly new. And I need help with this.

I'm in the middle of reading The Spark book... and it's helping to remind me.... What are my core values? In words? In images? In goals that will instruct and motivate? I don't know why that's hard for me. The weight goals are the ones that come up first and on top. That's GREAT. Yet, I believe that the deeper goals ARE needed to anchor the whole.

When I first started I wrote that what I want or had "for now, my future vision is that I would like to be 175 or less. I want to have more EASE of movement, and I want more energy. I want to learn through experience about setting attainable goals and rewarding myself for doing so. Appreciate EACH day. NOW. Set goals. Create and receive rewards. Generate Pleasure and ... Joy." I'll stick with this for now. And I'll let the scale numbers sub-script morph over time.

Lasting Change happens in hearts and minds... almost invisibly. Yet making specific goals has to be done in order to be able to celebrate and motivate. So.....

How about a pound a week? Or 4# a month!?
Long range goal 222-145 (lose 77 lbs) -- by Dec 2011

7/26/10 221
8/16/10 215 Done!
9/1/10 Stuck here. Too few calories? Not enough exercise?
9/11-22 212 (gi problems moving through)

222 Sparked July 20, 2010
210 (-12)
200 (-22)
190 (-32)
180 (-42)
170 (-52)
160 (-62)
150 (-72)
145 (-77)

Thank goodness for the roads already traveled. And the best of friends met along the way.

  Member Comments About This Blog Post:

BIGMAMAT 9/21/2010 9:01PM

    Great blog, wonderful focus! Awesome last line! hugs Tricia emoticon

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Thursday, September 09, 2010

The black stones, gathered on a beach walk over labor day weekend, speak to my essence. Feel real to me. I will gather other true things, as I go along.

stone by stone. visualizing the pounds.
an hourglass.
a sundial.
a mandala.

I've lost 7lbs -- these are the black stones in the goblet.
14 stones in the small glass is my next goal - Move 14 more and get to ONEderland.
Another 50 in the jar, which I can move in goalsetting groups to the small glass
step by step
stone by stone
spark by spark
fire to fire

Moving Water
Moving Fire
"Moving the Mountain"

While the scale has been stuck for weeks, I continue to see changes and improvements to my wellbeing and overall health. Surely, my stamina is growing, as I add more minutes and velocity to my workouts.

I'm not sure where I'm going or how long it may take me to get there.
I invite a clearer picture for me to imagine and hold and desire.
I think the SparkGuy is right about how pivotal such clarity must be.

For now this will be a placeholder:


  Member Comments About This Blog Post:

BTINTERNET 9/25/2010 11:21PM

    What a great visual/visceral aid - it's real movement in a way that even the little 'tracker' isn't. Step by step, stone by stone.

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DOTSLADY 9/20/2010 9:27AM

    Great visual/idea. emoticonit. emoticon

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ROBINSNEWNEST 9/15/2010 11:20PM

    Love this! Thank you so much for sharing... I hope it's ok to add you as a emoticon. Looking forward to getting to know you on the journey...


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BIGMAMAT 9/11/2010 6:22PM

    This is awesome!!! Now I understand your status And congratulations on your 2 pound loss!!!! emoticon

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ANNIE924 9/9/2010 4:11PM

    What a great visual. Thank you for sharing. emoticon

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DIALIOTO 9/9/2010 1:22PM

    That is so neat! What a great visual to have.

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Diversify: Treadmill Newbie (intervals, numbers, games)

Friday, September 03, 2010

I've been an Elliptical person for many years now. I don't remember how that happened. Some talk about knees. Or maybe about relative (dis)comfort. Or because I'd been able to sustain more minutes on elliptical than treadmill. I stopped treadmilling long ago.

But I've been feeling inspired by others' on SP C25k programs, and am now of the mind to incorporate treadmill routines. After all, with more days per week at gym, I need to diversify!

First Round
On Wednesday, at the health club, I did 30 easy minutes in the high 2's building up to low 3's. Honestly, it felt like "enough", if not a lot. I had invited myself to start small, even as I judged myself for the low speed numbers (compared the 3.6-4.0 speed walking I did ten years ago).
Okay, I said to myself, "Walking, Is good." For my 5'4" pear-shaped self, it felt "brisk," and when I logged in to SP I felt that I could call that a medium intensity (My heart rate stayed at top of "fatburning" range).

Second Round
Today, the health club was closed. So (and this deserves a emoticon)... I went home and dusted off the treadmill I purchased long ago and have rarely actually used. Really. I did! Four stars for shi(f)t happening ;-).

I warmed up in the mid 2's... 2.6..2.7.. 2.8 steady..... then interval at 4.0 (30sec). Recover at 2.9. Up again to 3.2... and steady there with 3-4 more 4.0 intervals.

You guys.... I was startled by how tough those 30 second intervals were!!
I mean, my body felt leaden. AND, TOO... I took the Spark advice and set achievable goals.
30 second intervals were just right, right now.

Yes, i'm just starting. Yes, I'm giving myself credit for doing it! At all, and for 30 minutes! YET... ( HERE is where I could really use some feedback and tales of others' personal experience)....... I FEEL I NEED PERSPECTIVE FROM SOMEONE WHO'S BEEN HERE, AND GOTTON 'THERE' (wherever there is).

When I held side rail and took some weight into my arms, lessening the load on torso and legs, I got a glimpse of what running may feel like in future. No wonder, I say. Aha! If I was lighter in body weight, I may get a feeling of Air... of more fluid motion. (This, not ever having been my experience.)

YES, I want to feel like that (THAT). I'd like to try that, at least.
And I realize it may take me a long long time to get there.

So.. I am interested in creating a treadmill routine that will build my skill and stamina.
But if I should keep-it-simple until I've lost more weight, that's fine too. (I am avidly against flirting with injuries.)

What have other people done?

I'm thinking I'll stick with 30 minutes for now and will get my stride rhythm moving up in speed. I think I may not be ready for C25k yet. Maybe I should build up my stride pace first? Or should I just jump in to that c25k chart?


I love the SPARK suggestion to keep the goals Do-able. Keep feeling positive. Staying focused. And rewarding myself for all I am doing Today to further my fitness and integrated health/vision.

  Member Comments About This Blog Post:

EDOWNEY1972 9/4/2010 2:15AM

    I think you're off to a great start! I too have felt bad about not doing 4.0 mph. It seemed that "everyone" could do 4.0 mph and that it was the most common speed. HA! SOOO not true obviously. I'm not treadmilling it myself anymore. I have a tendency of tensing my legs and hurting my shins. I do walk a lot though. It was how I first got on the road to being more healthy.

I think when you start the C25k program is up to you. I haven't done it yet. I'm going to start in October when the Phoenix temperatures won't kill me. But I've seen a lot of other people post about their C25K experiences and it seems that many of them will repeat weeks or specific days until they are able to complete the number of minutes of running required. This seems a very flexible, forgiving and smart thing to do and makes the program accessible to all fitness levels. However if repeating days or weeks would be too disappointing then build up the miles without that program first. I think the important thing is doing things that make you feel good about yourself!!

So congratulations on your successful treadmilling!! What a fantastic start to a new routine!!

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JAZZYJAS 9/3/2010 2:43PM

    Good for you -- I find constantly changing speed and intensity keeps me entertained on the treadmill.

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New Tude; Following you wonderful leaders

Wednesday, September 01, 2010

Thanks to the amazing women I've found in the SP pages today, I am believing that I TOO can succeed. Bought some new products to copycat some of your great ideas for menus, and will think of you as I get my self in motion 5-6x week and for higher calorie burning activities as I work up to them.



September Sights -- Vision Plan Action (let it burn!)

Tuesday, August 31, 2010

September Vision Wish -- Goals Action & Practice
A new month. New Spark. New Goals.
I WANT IT: to get under 200 lbs.
September will get me closer to that goal.
I will break the 'plateau' of the second half of August.
(& Dr. O will see lower BP by November appointment!)

Action Plan: javascript:%20void(0);

*eat enough calories 1500-1600 average
*drink enough water 8x
*exercise 4-6x week


Calorie Deficit Nutrition
500/day x 7 days 3500/wk or 1lb

200c/day x 4-6 = 800-1200/wk;
300c/day x 4-6= 1200-1800/wk
400c/day x 4-6= 1600-2400/wk

A)Water Aerobics - 1hr, 1x per week (starting 9/1)
b) Treadmill- starting aerobic pattern at 30 minutes 3.2-3.6 8/31 (burn 230c)
Elliptical- L3 30min or 45min up/down pattern (burn 9c/minute 300-400)

DVDs: yoga am/pm, ADD MORE!!

emoticon emoticon

  Member Comments About This Blog Post:

AUDREYHK 8/31/2010 9:12AM

    It depends on what you're doing.

A good estimate is that, for example, you burn 100 calories a mile, running or walking. If you are going to run for forty minutes five times a week (that seems a little physically grueling to me though) then it's fine. If you're going to go for a forty minute brisk walk four or five times a week, it's probably overly optimistic.

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