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Feeling Great

Thursday, November 14, 2013

I can't believe how good I feel today. I have back on my Spark-diet for only 24 hours and I have more energy and feel better internally than I have in months. I've been tracking my food and still have 2 issues. I can't seem to get my calorie "pie" right, 20% protein, 30% fats, and 50% carbohydrates. I would like to get my protein up to around 25% and my carbohydrates down from 65% to 45%. I just can't seem to get those carbs down.

But like I said, I have soooooo much energy. Can't wait to check my weight on Monday. Just a gauge mind you, I still don't believe the scale is my friend.

See you all tomorrow.

  Member Comments About This Blog Post:

GORIANA 11/15/2013 12:21AM

    Good luck.

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Hey Everyone, I'm Back!

Wednesday, November 13, 2013

It's been a long hot summer here in Florida and now that the weather is finally cooling off, I can get back to actual workouts I enjoy, not just working hard in the hot, humid Florida sunshine.

I wanted to share with you a conversation I had with a small group in my homeowner's association. We were talking about what direction we should take in the redevelopment of our clubhouse. While our town is rather large (more than 40,000 people) our little community is made up of about 600 homes with aging facilities in desperate need of repair and updating. Our neighborhood is largely made up of retirees, but we are seeing a turn around in our area as many younger families with small children are moving into the neighborhood. It is a largely middle-class blue collar neighborhood and our "clubhouse" has a pool, tennis courts, basketball courts, a great hall, a lending library and 5 acres of undeveloped grassy area. Sounds nice, right?

As we were talking I remembered back to my childhood growing up in northern Illinois. Our family belonged to a swim and tennis club. Not a country club mind you, but a private club with a swimming pool, tennis courts, basketball courts, and about 8 acres of grassy areas to play. Sound familiar? It was a safe place for kids to go and spend all day there. There was swimteam practice in the morning, tennis lessons and swimming lessons available, kids could get a basketball or softball game going at a moments notice, and adults had their own area to relax in. The facilities were nice for what was available in the '70's, but nothing like what is available today.

As I was waxing nostalgic to my small group, they could begin to picture the "Rockwell-esque" portrait I was painting of our facility. I was painting a picture of children laughing and playing, being active after school in a safe place right in their neighborhood. The picture I was painting wasn't of a bunch of privileged kids at a golf course, it was of their kids.

And then I remembered what a typical day was like for me growing up in Illinois. I remembered how active I was. How I got myself up before 6 a.m. to ride my bike to swimteam practice at 6:30, then rode my bike home for breakfast. Later in the morning I would push my mower around the neighborhood and mow my lawns before riding my bike back to the pool to work as a lifeguard. Then home again 6:00 for dinner or stay at the pool for a swimmeet on Thursday evenings.

It was like that everyday all summer long. Our family didn't have 3-4 cars. My brother and I rode our bikes EVERYWHERE. Our parents didn't give us a ride anywhere. I think about it now, I must have ridden that bike 20 miles a day. I remember what great shape I was in. No aches, no pains, no sleep apnea, no beer belly, just energy to spare.

So, I'm getting back to that. I'm not going to train for a triathlon or anything like that, but I am going to get much more active in a constructive way. I'm going back to my youth. I'm turning back the clock not just on my body, but on my workouts. (Cue "Rocky" music).

JUICE to you all!

Jonny Mac

  Member Comments About This Blog Post:

GORIANA 11/15/2013 12:26AM


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Goal Setting - Part I: Goal Criteria

Thursday, February 21, 2013

Hey Everyone,

"A goal without a plan is nothing more than a dream." -Unattributed

I have been reading, and responding, to several blog posts from people who are unhappy with their progress on reaching their goals. Almost without exception they don't really have a goal, just a number they arrived picked out of thin air. Before I respond to any post or blog I go to the person's Sparkpage and try to learn something about them. Many people don't make their nutrition and fitness tracker public or even their Sparkpage public so it makes it really hard to offer sound advice to someone asking for help. One thing I have noticed is most of the people on Sparkpeople who are failing are doing so because they don't have clear goals or a step-by-step plan to reach their desired outcome (notice I didn't say goals).

For the next few days I am going to be writing about Goals and Goal-setting.

Today I want to share what I have learned about creating Goals. Goals must meet the following criteria in order to be effective, otherwise why have them at all.

1. Goals must be WRITTEN DOWN. In order to be a true goal it MUST be in writing. If a goal isn't written down it's a wish not a goal.

2. Goals must be SPECIFIC. It's not enough to write down "I want to be thinner." How much thinner? How do you define thinner? Thinner than whom? It's not enough to have a goal of "losing weight." How much weight? How much do you want to weigh? You need to be specific. "I want to be thinner by reducing my waist by 6 inches, my hips by 10 inches and each of my thighs by 8 inches. I also want to reduce my weight by 40 pounds." That is a specific goal.

3. Goals must be ATTAINABLE. A real goal is one that can be reached. If you weigh 300 pounds and your goal is to lose 180 pounds in a year, that's probably not attainable without professional intervention. However, by adjusting your goal by either giving yourself more time or weight loss within the year, you can make your goal attainable. Which leads me to the next criteria...

4. Goals must be TIME SENSITIVE. By definition, a goal has an achievement date. To write down a goal such as "I want to lose 100 pounds." is not enough. It must have a completion date, a deadline if you will. "I want to lose 100 pounds by December 31st, 2013." That is a specific, time sensitive goal.

5. Goals must be REALISTIC. This single element is the most important part of any written goal, it MUST be realistic. Take me for example, it is not realistic for me to ever get my weight down to 145 pounds again. On my frame, with my skeletal structure and minimum muscle mass, I will never be able to weigh 145 pounds or even 150 pounds. But realistically, I could get down to 160-165 pounds again.

6. Goals must be Relevant. A realistic written goal must be important to the person setting the goal, otherwise there is no "burning desire" to achieve the goal. Irrelevant goals are like New Year's Eve pledges, they fall by the way-side after a few days or weeks. A real goal is important. It's something you work toward a little bit every day. It's in the forefront of your mind every day.

These are the six major criteria for creating a GOAL. Next we will explore creating a plan to achieve our goals, A PLAN FOR SUCCESS.

Until next time, JUICE to you all!

Jonny Mac

  Member Comments About This Blog Post:

SHESMITH1 3/4/2013 3:15PM

    Great reminder! Thanks for sharing.

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GORIANA 2/25/2013 11:46AM


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DIANER2014 2/24/2013 2:03PM

    Great blog! emoticon

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Happy Valentine's Day

Thursday, February 14, 2013

Hey Everyone,

Happy Valentine's Day! If you don't have a "valentine" let me be your valentine. I love this week actually. My birthday was just the other day and now V-Day. I know many of you are sad today, but today is really a day to rejoice. It's a day you can decide to love YOURSELF.

Think about it. How can we expect others to love us if we don't love ourselves? How can we expect others to accept us for who we are if we don't first accept (and respect) ourselves? I think we have all taken a step in the right direction by realizing we needed change in our lives and joined Sparkpeople to help us along the way. We are changing every day. We are learning to love the healthy food choices we make, the healthy exercise routines we do, and hopefully we are passing that love along to our families, friends and significant others.

We "spread the Spark." I say we spread the LOVE! Share our journey toward better health, both on the inside and the outside. It's not only about how we look in our clothes, but more importantly, it's about how we feel inside. So, get out there and show the love you have for yourself with everyone around you. Be the light!

Again, Happy Valentine's Day and JUICE to you all.

Jonny Mac

  Member Comments About This Blog Post:

ONBEACHSIDE 2/14/2013 3:48PM

    Happy Valentine's Day!!! emoticon

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TKTMTA 2/14/2013 12:18PM

    emoticon Happy Valentine's Day!!

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GORIANA 2/14/2013 11:39AM

    emoticon Happy Valentines Day. emoticon

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Where do I start?

Tuesday, February 12, 2013

Hey Everyone,

Sorry I've been gone so long, I've been painting the inside of my house. But I'm back now and wondering... What's going on?!?

I"ll bet I read 25 blogs and postings today about the scale and weight, and most of them horrified me. I couldn't believe how much personal power people give away to an inanimate object. I couldn't believe how people tied their success to a number that means absolutely nothing.

Let me make one point perfectly clear, there is no such thing as a healthy "weight". It's a myth, a misnomer, a non-fact. Over all health is determined by health markers such as blood pressure, resting heart rate, cholesterol levels of both HDL and LDL, VO2 Max (a measure of oxygen in the blood), body fat content both vitreous and non-vitreous levels and several others markers as well as physical fitness.

It is possible to have a BMI of 25, 26 or 27 and still not be healthy. Just because you are 5'-5" and weigh 130 lbs doesn't mean you are healthy. You can still have high blood pressure (or low blood pressure for that matter), a rapid pulse, high cholesterol, low VO2, poor muscle tone, etc... and be in the "healthy" range on some weight table.

Losing weight is not the end-all be-all. As a man, I would rather be 15 pounds "over-weight" with 12% body fat than 2 pounds under the cut off line on some table with 20% body fat. Because I know I'm healthier at the lower body fat than the lower weight.

That's why I say people shouldn't pin their hopes to a number on a scale, but rather, look at "Leading health indicators" and track those. If you make yourself healthy and physically fit, the weight will come off. Trust yourself and stop making yourself crazy looking at the scale.

Good luck and JUICE to you all.

Jonny Mac

  Member Comments About This Blog Post:

GORIANA 2/12/2013 12:32PM


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MSPATOOTY 2/12/2013 11:03AM

    True. True. True. True. TRUE! emoticon Thank you for posting this.

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