RUSSELL1960   34,060
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RUSSELL1960's Recent Blog Entries

A Good Feeling Accomplishment

Tuesday, January 22, 2013

This morning I stepped on the scale and guess what? I lost another pound and more significantly this puts me at the weight I had hoped to achieve when I first joined Spark People. That's just amazing. My goal at that time was to lose 29 pounds and to weigh 194. I started at 223 and now I'm at 194. So I did it. Here I am. It's a nice place to be. I feel better. I have more energy. I have become more focused in other areas of my life as well. I look better. I've learned a lot. My clothes fit better. I can exercise harder and lift heavier weights (in fact I can push 400 pounds with my legs - ok I admit it, I'm pretty impressed by that). Don't ask me what I can lift with my arms. That is another matter and we won't talk about that. But I feel more confident. I'm enjoying exercise and it feels really good to be taking time to take care of me. All of these good things have become reality and I love it but I am not satisfied. The confidence I've gained has motivated me to set a bigger goal and I will reach it. I want to lose 20 more pounds and get within what the Centers for Disease Control names as a healthy weight range for someone of my height. According to the CDC, I am still overweight (albeit no longer obese) at 194. So I'm going for 175 - healthy! So today I celebrate the accomplishment of the original goal and I celebrate the beginning of moving on toward my new goal. All of this feels really good and you can count on this, I will be at the gym later this afternoon!

  
  Member Comments About This Blog Post:

ASHPATCH11 1/25/2013 4:24PM

    you rock you will be in that healthy range soon enough! Love this post! have a great workout and congrates thats really good!!


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EMMAJANEAUSTEN 1/24/2013 8:41PM

    Fanastic!

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GODS_TEMPLE 1/23/2013 12:51AM

    emoticon

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JULESJET 1/22/2013 8:26PM

    Awesome!
Fantastic!
You can do it!
Keep it up!

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FITMARTI 1/22/2013 1:54PM

    emoticon

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I Love Little Mini-Goals

Friday, January 18, 2013

I feel encouraged and motivated today. I lost a stubborn pound earlier this week. I had been stuck for awhile at 197 and I wanted to move on. I have things to do places to go! Goals to meet. This was no time to be stuck. So with the plateau busting program I've been conscientiously measuring everything I eat (using that dandy food scale I got for Christmas) and eating just under the lower end of my recommended food calorie range and exercising! The stubborn pound gave up the ghost. Another followed suit this morning and suddenly I'm upon a delightful set of little mini-goals again. I love them - they keep me motivated.
1. My next mini-goal is to lose one more pound! With that I will have achieved the target weight goal I set for myself when I started the Spark People program - 194 (29 pounds lost). Wow! A lot of work went into shedding each one of those pounds! I didn't have much faith that I could do this when I started but as I gain confidence I realized I could go further and really get to a healthy weight. So once I arrive at this wonderful milestone, I will continue on with my eyes focused on a new destination - 175.
2. My second mini-goal will be to lose an additional pound taking me to 193. With that I will will win the virtual "Lost 30 Pounds Trophy". I look forward to posting that on my Spark Page.
3. My third mini-goal. Well, perhaps it could be to lose two more pounds to put a little distance between me and the 193 mark (i.e. get to 191) so that I'm not in danger of losing my hard earned and prized "Lost 30 Pounds" trophy.
4. My fourth mini-goal - I love this one. Lose two more pounds (i.e. get to 189) and enter the amazing world of the 180s. That takes me all the way back to my college years folks. We're moving way back in time weight wise.
All along this journey, I've found that these kinds of little mini-goals really help me focus and do what I need to do to get there. Losing one pound or two at a time then celebrating each little accomplishment - yea I can do that and its kind of fun and builds a sense of accomplishment and success and even excitement. I love my little mini-goals. Now back to the first one - one pound to my original target weight goal. Wahoo!

  
  Member Comments About This Blog Post:

WAYNE1997 1/19/2013 8:21AM

    Irv, Thanks for sharing your mini goals!! It is an encouragement for me. I am adding the 10 minutes of exercise each day goal starting today. I like the idea of working towards losing each pound.

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NUTRON3 1/19/2013 6:16AM

    they really do help

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GODS_TEMPLE 1/19/2013 3:10AM

    emoticon I know you can get that last pound loss in no time! emoticon

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HEALTHIERKEN 1/18/2013 9:12PM

    Great work, Russell! You're a great role model for us Sparkers, I have to say. Talk about perseverance, you've got perseverance down pat.
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BELLATRAVELLER 1/18/2013 2:34PM

    Your mini-goals sound great! I love mini-goals and like you said, every time you reach a new mini-goal, it's time for celebration!

Good luck! emoticon

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Starting the Plateau Busting Program

Monday, January 14, 2013

I completed the 90 day Spark Coach program today. Its been good. I've learned a lot and I've lost 26 pounds during this three month stretch and I feel really good about that. However, this past week has been frustrating. The scale doesn't seem to want to budge and I have stayed at the same weight all week. Eating two cups of ice cream yesterday at our church youth gathering didn't help - what was I thinking? I realize I've been quite fortunate to have been steadily losing one to two pounds a week and maybe it's not realistic to think that I will continue to lose at that rate to the very end - although I certainly want to. Also, I am not unaware of how good it is to be at my current weight compared to where I was three months ago and how good it is to be maintaining as opposed to gaining! Nevertheless, I'm eager (impatient) to move on. I don't want to be stuck here! I want to lose three more pounds to get to my original target weight of 194. That way I can move on beyond that and get started on my new target weight goal of 175 by summer (with in interim goal for my April birthday). So with these good goals calling my name, being stuck is simply not acceptable. Having completed the 90 Spark Coarch program as of today, I signed up for Spark Coach's 28 day Plateau Busting Program. I'm ready to smash this plateau to bits and get out of these upper 190s. The more distance I can put between me and 200 the better. So we'll see where I am 28 days from now, Feb. 11. Imagine starting the season of Lent in the 180s?

  
  Member Comments About This Blog Post:

ASHPATCH11 1/16/2013 12:43PM

    you so got this and my the msg update today it looks like it kicked that platue in the butt! keep bringing it!!


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GODS_TEMPLE 1/15/2013 4:00AM

    Maybe you just have to drop your calories a little, or change up your exercise routine. But don't start stressing. Slow and steady STILL wins the race!

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HEALTHIERKEN 1/15/2013 1:59AM

    Happy plateau-smashing!
You can do this.
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EMMAJANEAUSTEN 1/14/2013 7:45PM

    emoticon emoticon

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LADYJ6942 1/14/2013 9:47AM

    The inital weight lose is always the fastest and easiest and then the plateau hits but with spark coach and many other resources here you can push through. Maybe review your journals or fitness journals or trackers to see what you were doing while dropping that maybe you stopped doing now. Maybe changing your meals or workout routine.

Weight lose is like a stubborn child and you've gotta keep digging away until you find the key that works. Good luck!!!

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Hmmm... Balsamic Vinegar

Tuesday, January 08, 2013

What do you do when you have a great tossed salad but discover that there is no salad dressing to be found in the house? That was my predicament recently. Not wanting to go to the store, I decided on a whim to try using balsamic vinegar as my salad dressing. I was rather stunned by the results. It tasted good to me, really good on my salad.

Then I had to wonder why do we have this custom of putting oil with vinegar on our salads? What does the oil add except lots of calories? Can I really taste the oil? Well, no. I couldn't really say that the oil adds anything that I would ever miss now that I think about it. I just added oil by habit, I guess.

A little more thinking got me really sold on the idea of letting the balsamic vinegar handle the salad all by itself. Salad dressings have 60 to 120 calories or more per two tablespoon serving (oil and vinegar has 140). Balsamic vinegar, on the other hand has ten, virtually calorie free. Wow, why waste one's calories on salad dressing when there is such a delightful alternative? I could give up the salad dressing without any sense of loss and have a chocolate covered cherry for dessert instead! With this line of reasoning in place, I bought myself a bottle of dandy balsamic vinegar just for my salads and I've been munching happily away ever since.

  
  Member Comments About This Blog Post:

ASHPATCH11 1/16/2013 12:44PM

    I should use balsamic vinegar more thanks for posting!!

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ZAHNASGRANDMA 1/9/2013 8:32PM

    I use Balsamic Vinegar or lemon juice on my salad and some veggies.


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TRAZIJANES 1/9/2013 2:54PM

    A little Balsamic Vinegar is great on roasted veggies too... Love it.

Comment edited on: 1/9/2013 2:55:08 PM

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GODS_TEMPLE 1/9/2013 1:38PM

    Some people use lemon juice for some of their salads. My mom used to use pickle juice. Of course she didn't have to watch her salt intake...

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I'm in ONEderland - Wahoo!

Thursday, January 03, 2013

I had to weigh myself at least a dozen times last night and this morning because I couldn't believe it. Not only did I NOT gain weight over Christmas and New Year's Day, I lost weight, and not just one pound but three!!! Even more exciting, this accomplishment puts me in ONEderland. I now weight 199, I dont' remember for sure when my weight first surged over 200 but I know that I have weighed well over 200 for at least fifteen years and it may have been as many as twenty. So I am thrilled to be under 200 after so many years of feeling utterly defeated.

Here is how I did it. I was determined NOT to gain weight over the holidays. I had worked too hard to lose 20+ pounds and I knew I was close to entering ONEderland. At 202, I wanted to be in ONEderland in January of 2013 and I didn't want to make reaching that goal difficult by gaining weight over the holidays. So each day I reminded myself of the vision of entering ONEderland. I took out a guest membership at the fitness center in my parents' hometown so that I could keep working out daily (cardio each day and alternate days of strength training). This was after starting each day with ten minutes of warm up exercise. I also tracked all my food intake, every crumb! I informed my family of my goal and they helped me by leaving some of the desserts (already prepared) in the freezer and by offering healty choces. I checked out some menu items ahead of time on the food tracker so that I knew how much I could indulge in certain high calorie items without blowing my diet. In this way, I was able to enjoy fruitcake, apple pie, ice cream, cookies, and ice cream pie (not to mention stuffing, gravy, casseroles, mashed and scalloped potatoes and meats of all varieties...). I can't say that I was really deprived at all of anything, I just stayed highly disciplined in terms of portion control and sticking to one serving. I did choose not to eat any bread or rolls for the most part. I drank tons of water and kept in touch with my Spark Friends! I also shared what I was doing with family members and inspired a few of them to join Spark People! That's about it. It worked better than I thought it would.

So don't hate me for losing weight over the holidays. I know its a hard time for many people as it has always been for me in the past and some on the other hand chose to relax and enjoy the season which has its justifiable merits. But it was really important for me this year to not lose ground and in my fear of gaining weight I overshot my goal of maintaing and actually lost quite a bit of weight. I have no regrets about that :)

Well, what's next. I can win the "lost 25 pounds" trophy as soon as I lose one more pound. That's a good short term next-step goal. I've also decided to aim for a 100 day streak of getting at least ten minutes of exercise daily (with the intention of getting 250 minutes of exercise a week). This will help me keep moving forward toward my original goal of getting my weight down to 194. That will be the next milestone (30 pounds lost). But I don't plan to stop there. If I can lose weight during the holiday season, then I can surely go on to meet my latest goal of weighing 184 in time for my birthday in April and a very healthy 175 by summer. It really is great to be in ONEderland. What a fantastic way to start the new year!

  
  Member Comments About This Blog Post:

HEALTHIERKEN 1/4/2013 12:01AM

    "So don't hate me for losing weight over the holidays."
Hate you????? No way!!!!!! Admire you? yep! Envy you? yep, a little. Respect you? Damn right!

Way to go, SparkFriend!
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EMMAJANEAUSTEN 1/3/2013 8:32PM

    emoticon emoticon

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SSDCQUINCY 1/3/2013 1:47PM

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I remember that feeling of Onederland, and it IS a great feeling!
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ASHPATCH11 1/3/2013 9:08AM

    Love it! You really rocked it out this season not to many people can say that!! Now which way to the beach emoticon !

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GRANNYADA 1/3/2013 7:38AM

    Congratulations!!!!!! emoticon

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CLWALDRO 1/3/2013 7:22AM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon
I would always cheer someone who made goals and despite everything the world throws at them is able to stay the course and succeed.
I look forward to learning even more about your successful journey to better health

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