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SIRENALEANNE's Recent Blog Entries

My Realistic Happy Markers of Heath and Well-being are:

Thursday, January 03, 2013

Today's SparkCoach Lesson
Action Step: Write down your realistic ''happy'' markers of health and well-being. Refer to them as you continue on your journey. You may discover that you are at the right weight for your body--sooner than you expected. If your weight loss stalls, stay at your happy weight with your focus on weight maintenance for the next 6-9 months. Then, revisit your weight-loss goal in the future. Remember to celebrate every accomplishment during your journey to health!

Until next time, Keep Sparking!

My Realistic Happy Markers of Heath and Well-being are:

Lowering my A1C
Being able to shop for clothes at any store
Being able to hike and run without getting winded
Not being sick all the time
Being happy and having more energy

If "weight" didn't exist, how would you know if your body was healthy? Blog today about all the signs that you're getting healthier, happier and fitter that don't involve the scale.

Signs that I am getting Healthier:
My clothes feel loose
I have more energy
I sleep better
I lowered my A1C to 5.8
I am able to go more places and enjoy activities with my family.
I feel Happier


  Member Comments About This Blog Post:

KITKAT717 1/4/2013 7:46AM

    This is such a positive post!! You can do this! SP is here for you!! Good Luck! emoticon

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Action Plan: How I see myself in 10 years

Friday, December 28, 2012

Todayís Action Plan from the SparkCoach Program from Coach Nicole is to Journal or Blog about How I visualize myself in 10 years and what small action steps and goals I will take to get there.

I visualize myself living in my own home, at goal weight with my dogs and husband. I imagine I have nice land and I go for nice walks and am healthy and active.

I will bring God e very aspect of my life, especially ask him for help to achieve my financial goals and bring him along for my weight loss journey. Gods been there all the time but I need to ask him and trust him and pray more. Try not to worry so much and trust God. When I have the urge to over eat I can pray. When I donít have strength to workout I can pray. Bring God into every aspect of my life.

The small steps I will take to get there is to slowly pay off credit card debt. Stop racking up more debt and use only cash and my bank card. Stop buying things we donít need and focus on things that that we do need. Budget better.

For my weight goals I need to not worry how fast the weight is coming off but to focus on how far Iíve come and to never give up. I will allow myself one free day and my all or nothing attitude needs to change. I need to forgive my mistakes and no matter what never give up. I will get there it just takes time. The small steps I will take is to allow myself one free day, Walk and get out as much as possible, find new fun activities that involve the outdoors, Not eat out as much and keep tracking 5-6 days a week. Slowly but surely the weight will come off.

Action Plan:
Journal About things I visualize in the next 10 years
List smaller goals and action steps I will take to get there.

  Member Comments About This Blog Post:

NANNBIRD 1/1/2013 5:41PM

    Excellent goals, very actionable and very achievable. Keep us posted!

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Emotional Eating Chain of Events

Monday, October 15, 2012

Emotional Eating Chain of Events:
1. Something Happens (Sleepiness, boredom, stress,
2. You think about it
3. You feel an emotion about it
4. You deal with the emotion by turning to food.

Prevent trigger emotions.
Avoid or change the situation or trigger.
Deal with the emotional problem directly.
Eating is only a temporally solution.
Change you thought or response to the emotion
Reduce the intensity of the emotion

Choose something other then eating to break the chain
Breathe deeply
Count to 10
Take a walk
Read a book
Proactive meditation
Craft or hobbies
Pray and read the bible.
Clean the house
Paint nails
Get on

  Member Comments About This Blog Post:

TAMARA6905 10/17/2012 2:36PM

    Those are some great tips! I'm sure lots of people will find that info beneficial! One of the simple things that I do to help with that is not to keep unhealthy foods in the house. When I find myself eating out of boredom, I can feel good snacking on fruit or nuts. If I find myself eating out of sadness or something similar, it's not as satisfying with healthy food so I usually don't do it!

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MYBULLDOGS 10/15/2012 1:10PM



my sister walks 15,000 steps a day at 63 years
old and has lost 105 pounds. she went from a size 24 to a size 10. all her health issues dropped off as the 105 pounds dropped off. took 16 months.

i gave up grain and sugary products and have lost 44 pounds at age 60. i went from a size 18 to a size 10 shorts and medium tops from a 1 or 2x. took 7 months.

we are both still loosing weight until we reach our goal


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Coach Dietitian Becky Handís tips for not overeating at events and parties

Monday, October 08, 2012

Coach Dietitian Becky Handís tips for not overeating at events and parties
3 methods to deal with the urge to overeat:
1) Stay away from the location or event
2) Change the route, the place or the activity, remove the cue to eat
3) Choose a different action to replace the action.

Calorie Bank
Save Calories through the week before the event
Know the calorie amount and range
Before you arrive plan ahead and visualize
Donít stand near the food, go to a different room, keep busy at the event
Donít drink your calories
Bring your own food to share
Look before you bite
Eat more

Donít crash diet or over exercise
Bank for 2-4 days before the event

Review the event
If you mess up try to learn from it.

Stay in control of what you eat

  Member Comments About This Blog Post:

ARUSHING2 10/8/2012 3:10PM

  Thanks for the suggestions.

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SparkCoach conquer cravings

Thursday, September 27, 2012

Action Plan
Next time I have a craving:
1) Track Cravings, Log in journal or blog
Note time of day, what the craving was for, How intense was it
2) Ask yourself is why do I have this craving (Borden, stress, emotional)
3) Create a plant to deal with your cravings; substitutions that fir with in my Spark Diet
4) Find a distraction technique
5) Go over previous blogs
6) Go over Spark Motivational poster.

  Member Comments About This Blog Post:



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