RUSSELL1960   31,131
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RUSSELL1960's Recent Blog Entries

Energy Imbalance

Wednesday, August 07, 2013

I was in the doctor's office yesterday for a six month check up. A medical magazine had an editorial on the challenges of losing weight. The doctor writing the article described the problem of obesity as an "energy imbalance." I like those descriptive words because they point to the solution. The root of the problem for many people is that in our society too much food (energy) is readily available to us throughout the day while at the same time our work/lifestyle doesn't readily provide us with enough opportunity to expend all the energy we take in. So the spark people approach of providing accountability and support for limiting intake as well as burning more of the energy in exercise corrects the imbalance. it was a good reminder to me to get back into daily exercise following a summer schedule of travel and conferences which have interrupted the good routines spark people helped me establish. So onward and forward with energy balance!

  
  Member Comments About This Blog Post:

ASMARTERWAY 8/15/2013 2:33AM

    I have a desk job and I've always meant to fit in small exercises during the day at work but realistically it never happens, so I run up the stairs instead. The general lack of activity at work makes it harder to be motivated to work out when I get home; I'm sure we've always been there before, but I keep in my mind a picture of how I want to look and my end goal, and on I go.

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GODS_TEMPLE 8/8/2013 12:38AM

    The idea behind the article is a very good one, but if I was taking in all that energy, and not expending it...why was I so tired all the time? emoticon



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FEMISLIM 8/7/2013 10:28AM

    Great thoughts!!!

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CELIAMINER 8/7/2013 10:02AM

    Good analogy! I just read Kanoe10's blog, and this one provides great reinforcement.

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KANOE10 8/7/2013 9:11AM

    Great idea. Good luck with the energy balance and getting focused after a busy summer.

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NUTRON3 8/7/2013 9:10AM

    emoticon

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AUNTB63 8/7/2013 8:58AM

    Really like this way of looking at what we need to do on our journey to a healthier lifestyle. Thanks for sharing this info. Have a great day. I'm going for that energy balance today.

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PEZCATHY 8/7/2013 8:51AM

    I've never thought of it like that, but so true it is! That traveling can so throw off your routine, can't it? Especially, the eating out. That is the most difficult part of it. Most of us on vacation walk a lot, or swim, or something active, so we get exercise without realizing it, but our eating habits go lax and we pay for it with unexpended calories, which equals weight gain. And working travel is worse because our eating choices are many times made for us and we rarely get any exercise. Thank you for your blog today. I know you will get back into your routine like a champ! I like that "Energy Balance"!
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CSKIES1 8/7/2013 8:45AM

    I like your insight...thanks for sharing!!

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Time to Re-focus

Thursday, July 25, 2013

July has been a tough month. I was away for a week at a conference, then had a short week home with activities involving eating out. After that I was a counselor at a church camp for a week and the food prepared for us was often fried, high fat, high carb items. I returned home to a house full of family visitors and again there was lots of food around and meals ate out. The bottom line is that my routines have been interrupted and I have gained weight. I weighed 177 this morning - eleven pounds over my maintenance goal of 166. I know what to do and today I start again. I'll do an 1800 calorie diet for two weeks to jump start my return to where I want to be.

  
  Member Comments About This Blog Post:

FEMISLIM 7/25/2013 11:37PM

    You sure can do it!!!

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GODS_TEMPLE 7/25/2013 3:59PM

    It's good to see you back. Hope you enjoyed all the activities (except for the weight gain part).

You'll be back to your maintenance weight in no time!!! emoticon

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150 and 1500

Saturday, June 08, 2013

This morning I just did not want to do any exercise. I've been feeling discouraged because of some troubling challenges I'm facing which don't have any easy solutions. This has had quite a negative impact on my outlook and motivation. So I'm thankful for little, silly goals. I set this goal to complete a streak of 150 days of daily exercise (at least 10 minutes a day) and to do 1500 push ups by the time I reach the 150 day streak, 150 and 1500. Today is the 128th day, without exception, of daily exercise and in spite of feeling HIGHLY UN-motivated, I was not about to mess up a streak like that no matter how down in the dumps I felt. I did mess up my first attempt at a 100 day streak of daily exercise and I'm not going mess it up again. Period. So I did the exercise, 20 minutes worth to start the day today and quite frankly it didn't hurt me to do it. In fact, I feel better now. At least this part of my life, my self-care and fitness, is going well. That provides a foundation, at least one good leg to stand on for dealing with the rest of life's challenges.

  
  Member Comments About This Blog Post:

GODS_TEMPLE 6/10/2013 1:17AM

    Whenever I have a day when I don't feel like exercising, I just remind myself that I don't want to break my streak of doing at least 30 minutes of exercise a day. I'm on day 173. Just to be able to click that little box makes my day! emoticon

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FEMISLIM 6/8/2013 8:40PM

    It is well with you.


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VELMATULIP 6/8/2013 11:24AM

    In any life-changing goal, we have to accomplish many little goals. We have to make goals of changing the way we eat, exercising and just being different than the way we used to be. Bravo to you for such an accomplishment of 128 days! emoticon

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Three Accomplishments (well four)

Saturday, June 01, 2013

The Spark Coach Challenge for today is to write down three accomplishments as a way of staying focused on the positive.
1. I have maintained my new weight now for two months. In fact, my goal was to lose 50 pounds and weigh 173. I achieved this goal on Easter Sunday, March 31, 2013. Since then my weight has dropped below 170 and that's where I plan to keep it (between 165 and 167).
2. I met my goal of exercising for at least ten minutes every day for 100 days. I decided to extend that goal and go for 150 days and add the challenge of doing 1500 push ups by the time I get to 150. I've done 400 push ups so far.
3. I have planted our garden - a source of great satisfaction. New this year is a perennial garden of asparagus, strawberries, blackberries, raspberries, currants, rhubarb, and some blueberries (which don't look like they're going to make it :( I'm also trying artichokes for the first time this year and popcorn. As I work in the garden, I'm aware of the fact that the physical work is much easier now that I am not carrying the extra 55 pounds of fat around with me.
OK, let's list four. 4. I resisted the temptation to eat a pastry dessert with friends last evening at Panera Bread. Like always it was hard at the time but later I was pleased with myself for staying true to my goals. I still struggle the most with "emotional eating" when I am stressed or discouraged. I was up a few pounds last week because of that but got it back off this week. I do know how to lose weight when I need to and it sure is easier to lose two pounds than 55!!! So it certainly pays to get it off quickly when a little gain creeps up on you rather than letting it go until its a major project.
Well, time for a cup of coffee and on to the day's work.

  
  Member Comments About This Blog Post:

GODS_TEMPLE 6/2/2013 12:31AM

    emoticon Especially resisting that pastry!

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FEMISLIM 6/1/2013 8:28PM

    emoticon

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Fine Tuning the Plan

Monday, May 13, 2013

Something seems wrong with this picture. Increase the calories and lose more weight (not that I'm complaining mind you). I attribute some of my weight loss this week (three pounds worth) to the flu. I got hit with the 24 hour variety which left me uninterested in eating for two days. I forced myself to drink liquids and eat some soft foods which didn't look nauseating and turn my stomach. This was also a high activity week (prior to the onslaught of the energy sapping flu). I worked hard in the yard and garden - what fun! That also burned calories by the thousands. Nevertheless, to lose three pounds in a week when I am theoretically on maintenance is a fairly clear indication that I'm not eating enough yet (even taking into consideration the two flu days). So far I've gradually increased my calorie intake from 1800 to 2230. I've allowed myself more freedom on "feast" days. This freedom feels strange and "out-of-control" but it is apparently quite ok. I am determined to do this maintenance stage in a disciplined way because I don't want to regain weight I worked so hard to lose. So this week I will move to 2400 calories a day and see how my body responds to that. I also met my goal of 100 consecutive days of at least ten minutes of exercise. These streaks are motivating and kept me at the minimum even on days when I had the flu (I wasn't about to mess up this steak when I was in the upper 90s!!!). I've decided to keep the streak going and my aim now is 150 days with 1500 pushups completed by then. I'm doing 20 pushups a day and I'd like to get that to 40. So this is the latest fine tuning on the exercise and eating plan and we'll see where it gets me by the end of May.

  
  Member Comments About This Blog Post:

WAYNE1997 5/18/2013 6:41AM

    I have been feasting on my birthday and other days. I have eaten 2800 calories on some days and 2400 on others. I do feel out of control somewhat, but my weight has stayed within 2 pounds of where I have started and has moved up and down. I am doing less exercise due to a busy time at work, but I have maintained 10 minutes a day throughout so far. I don't know exactly what my calorie intake will look like when things level out. I think I will join you in adding in push ups to my daily 10. Thanks for sharing your thoughts.

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GODS_TEMPLE 5/13/2013 2:40PM

    Sorry to hear that old bug caught you, but great going on keeping your exercise streak!

Oh, the problems you are having with losing weight when you don't want to... emoticon I feel for you... emoticon

Hope you get this rhythm down soon! Wouldn't want you blowing away... emoticon ...or your pants falling off!

(Taken way out of context)
He must increase, but I must decrease.
John 3:30


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NUTRON3 5/13/2013 8:49AM

    Keep pushing!

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KANOE10 5/13/2013 8:19AM

    Great job on your streak of exercise. Hope your new plan of calories works out for you. Way to go on maintenance.

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FCARMICH 5/13/2013 8:01AM

  be good to you!

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