Stepping Up the Workout

Wednesday, November 09, 2011

I did 50 minutes on the treadmill with 10 intervals of 4 minutes of running. I told myself I only had to go 5 mph if that is what I felt like, but I probably averaged 6.5 mph. One minute I managed 7.5mph, but I'm not able to sustain that for long . Anyway, it feels great to be running again!!

  

  Member Comments About This Blog Post:

MONTY68 11/10/2011 11:37PM

Hi Marsha You are amazing. You really pay attention to your body and it shows up in your great results. Thanks for sharing this Monty Report Inappropriate Comment

_LINDA 11/10/2011 11:37AM

That is awesome! Glad you are feeling more like your old self again!! Report Inappropriate Comment

PEGGYANNSCH 11/10/2011 10:09AM

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WATERMELLEN 11/9/2011 10:12PM

Hurrah! So glad you're feeling on top of your game again!! Report Inappropriate Comment

MONGO2TEN 11/9/2011 7:16PM

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MIRAGE727 11/9/2011 3:52PM

Outstanding, Marsha! Whew! Those are respectable numbers. And I like the overall interval approach. Report Inappropriate Comment

RAYLINSTEPHENS 11/9/2011 2:54PM

WTG Marsha! Report Inappropriate Comment

Things on My Mind Today

Monday, November 07, 2011

Things on my mind today:

My daughter and son-in-law are now homeowners!! I am so happy for them.

Natalie's arm is healing well. She was in her first red cast 2 weeks and now is to be in this purple cast for 3 weeks.

I enjoyed a good treadmill workout at the gym today. I did 8 intervals of three running minutes each at 6mph followed by one minute of walking at 4.3mph. Felt great!!

My daughter will now have a reasonable work schedule rather than 2 full time jobs. I did just fine with the extra child care and she did what she needed to do. I'll be glad to help a little extra while they are packing and moving.

I had a reasonable portion of Halloween candy on Halloween and have ignored the more than 100 chocolate fun size bars still in our kitchen 6 of the last 7 days. And the day I did have one it was only 40 calories worth. This is BIG. For years and years and years I could not have eaten just a little chocolate.

I am so glad I can exercise now. It makes me feel so much better and helps control my appetite. When I exercise and am hungry my body really needs food. When I'm not exercising, I don't feel full and want to eat.

I did well not to gain when I was on exercise restrictions. But now it is easier to find satisfaction in food and get in my nutritional requirements because I can eat more. Today I burned over 300 calories. I find 1500-1800 calories is much more comfortable than 1200-1500.

I've been at goal so long some of my "new" clothes don't feel new any more. It was nice when everything in my closet was new, but I'm delighted they still all fit!

When I first got to goal I thought everything looked great on me. I'm getting pickier about what I think looks flattering, but also accepting that some things do not have to show off my shape and size.

This fall I have enjoyed fresh ripe pears a great deal. I don't know if they are better this year, or if I just appreciate them more.

  

  Member Comments About This Blog Post:

RAYLINSTEPHENS 11/8/2011 6:46PM

very impressive indeed!! WTG Marsha!! Report Inappropriate Comment

MIRAGE727 11/8/2011 1:11PM

Solid thoughts. Thanks for sharing, Marsha! Good to see you're doing well! Report Inappropriate Comment

_LINDA 11/8/2011 1:16AM

Very impressive self control over the chocolates!! This is just pointing up why you are such a success at maintaining!! You are awesome!! That is wonderful your daughter has a new home and that its closer to you. Its nice to hear her work will settle down somewhat. Keep up the great work!! Report Inappropriate Comment

JOYINKY 11/7/2011 9:00PM

I enjoyed your musings Marsha. Impressed with one chocolate bar; I still can't trust myself to do that! I've been keeping a chart and you are right on; The days I don't make my milage goals are days I usually end up being over my calorie range. I think the blip in your regular routine was a good thing! Much to be greatful for; thanks for sharing. Hugs. Report Inappropriate Comment

FROSTY99 11/7/2011 8:05PM

Hooray for your daughter. What a thrill. Report Inappropriate Comment

Join the No Gain Holiday Pledge

Sunday, November 06, 2011

I encourage all my SparkFriends to join MONTY68 in his pledge not to gain weight this holiday season. Check out his great blog:

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4566968

In recognition of the challenge, I changed my profile picture to reflect my commitment. I know it can be done. I lost weight in December 2008 -- I think about 10 pounds. I did not gain in 2009 or in 2010. However, I have gained weight in at least 40 holiday seasons of my life, so I know it takes some work and dedication to make it [not] happen.

I want to enter 2012 as fit and healthy as possible. You can, too!

  

  Member Comments About This Blog Post:

BMART133 11/10/2011 2:34PM

Im in! Report Inappropriate Comment

PEGGYANNSCH 11/9/2011 9:22PM

Lets Go Count Me In Report Inappropriate Comment

GUITARWOMAN 11/8/2011 8:29PM

I AM SO IN THIS CHALLENGE!!!!! Any Particular place to sign up? Where do we get the logo? Is there going to be a special team or thread? Whoo-hoo! > Report Inappropriate Comment

MONTY68 11/6/2011 11:17PM

Thank you Marsha for the support of my Challenge, Wouldn't it be wonderful if every Spark member took the challenge and committed to a no weight gain season. Monty Report Inappropriate Comment

NANCYLL3 11/6/2011 9:02PM

OK I'm in!! Saw your challenge this morning and thought about it and finally decided "What do I have to LOOSE!!??(play on words!) Sounds like a great idea! Report Inappropriate Comment

DONNABRIGHT 11/6/2011 7:40PM

Great plan! Report Inappropriate Comment

TBRANCH2 11/6/2011 7:17PM

Count me in! The hardest part isn't the "thanksgiving dinner", it's that hubby is home on vacation that week!! lol He is worse than any "festive dinner" could EVER be!! Report Inappropriate Comment

WATERMELLEN 11/6/2011 6:12PM

Definitely committed to "no gain" over the holiday season (although Canadian Thanksgiving has come and gone . . .). And "liked" Monty68's blog too!! Report Inappropriate Comment

RAYLINSTEPHENS 11/6/2011 6:04PM

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JOHAL52 11/6/2011 5:17PM

I'm in! Report Inappropriate Comment

SEPPIESUSAN 11/6/2011 1:26PM

Fantastic idea. I did this once with Weight Watchers a few years ago and actually kept my commitment! I'm off to check out the link... Report Inappropriate Comment

HAPPYSOUL91 11/6/2011 12:54PM

Count me in...I currently weigh 131.0 and on January 1, 2012 I challenge myself to weigh the same. Thx Martha for this blog Report Inappropriate Comment

MNNICE 11/6/2011 12:36PM

Holidays are always difficult for me. I do enjoy the holiday "goodies", but I will definitely try to use moderation and get in some extra cardio. My goal will be to maintain! Report Inappropriate Comment

_LINDA 11/6/2011 11:36AM

It will be an especially hard challenge for me as I won't be able to do my usual ground pounding exercise with my new hip. But as always, I will try and the food tracker is my lifeline to stay the course as are my wonderful, supportive Spark friends.. Have a super Sunday! Report Inappropriate Comment

NEWNAC304 11/6/2011 11:21AM

I'm not only planning to not gain over this Holiday season, I'm planning to see a loss. We can do this! Report Inappropriate Comment

WILD4STARS 11/6/2011 10:37AM

Count me in! Whatever I weigh tomorrow morning, I will weigh that or less on Sunday, January 1, 2012. Thanks Marsha. Happy Sunday and Happy Sparking. Vikki Report Inappropriate Comment

Scale Crazy

Saturday, November 05, 2011

Overall, I'm doing a great job with my fitness program. I've now been a healthy BMI for 33 months. I've reduced my goal weight officially at Weight Watchers twice and I'm well below that weight now, too. BUT I still haven't gotten used to the weight fluctuations on the scale.

This week I had my lowest morning weigh in for more than a month. I just felt victorious all day long!! And then after several days of eating healthy and within my calorie range without a major sodium indulgence I had my heaviest weigh in for months. I had a hard time trying not to feel bad all day long. I was still within my stated goal weight range, and yet it is just hard to see that number go up.

I set my SparkPeople program for another very small weight loss. I set it to lose 2 pounds in six months. I was hoping to fluctuate in the 124-128 range, rather than the 126-130 range for morning unclothed weights. I'd like to try it and see. If I like it, I'll change to the maintenance SparkPeople ticker and change my goal to maintenance. But if it ends up being too hard, I can be perfectly happy at the higher range.

I keep thinking that once I really commit to a maintenance range, and spend several months there, I will give up frequent weighing, and just eat healthy, confident that my weight is fine. Weighing monthly is probably adequate for maintenance. But I have spent every day of my life since I was 9 years old "scale crazy". And although I know that the scale is not my judge and executioner, it feels like it. Changing my thinking so that the scale is a helpful tool is not something that is going to happen overnight.

And whatever happens with my maintenance vs. weight loss goals and efforts, I'm going to stay focused on the positive: overall I'm doing a great job of maintaining an over 80 pounds weight loss. And I'm getting more and more confident that although I might still let the scale make me feel bad, I'll never be fat again!

  

  Member Comments About This Blog Post:

SUSANK16 11/6/2011 11:58AM

Hey there! Thanks for the encouraging blog. I have a lot to lose and I occassionally look through Spark for people who have lost a lot and are keeping it off. One of my long term goals is to set a maintenance plan in place. What I got from reading your blog is to set a maintenance range. What a great idea I would have been fighting a weight. May I recommend once a week weigh in's rather than daily or monthly. I have been weighing in once a week for the past six months and logging my weight on a spreadsheet. It has really helped to see the weight loss in the big picture rather than in the small daily picture. I am also learning how my body responds to weight loss as an example I tend to have a zero weight loss every four weeks which I have begun to think of as my the time by body seems to be resetting itself. Report Inappropriate Comment

HAPPYSOUL91 11/6/2011 8:57AM

You have the right idea, you can and will maintain your happy weight Report Inappropriate Comment

GVANSCOOT 11/6/2011 6:43AM

Keep up the great work! Report Inappropriate Comment

FROSTY99 11/5/2011 7:15PM

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CHUMLEY54 11/5/2011 4:17PM

Numbers do up and down for no rhyme or reason...well maybe some reasons... I have weight 1.5 pounds heavier in the morning than when I went to bed. How did I gain while sleeping? High Calorie dreams?? The scales fluctuate, your body fluctuates. I am a 2X a day weigher, and it amazes me that I can eat and lose weight, and not eat and gain weight. Just stay the course, and so will your weight over time. (I thnk scales have a conspiracy and are trying to make us depressed and confused)... Report Inappropriate Comment

_LINDA 11/5/2011 3:56PM

Wow! You have been obsessed with the scale since age 9!! That is really extreme and something that will be very hard if not impossible for you to overcome. One of the first things I would say to a scale obsessed person is get rid of any scale that weighs in fractions of a lb, that is just over the top as far as I am concerned. Trying to figure out what your ideal weight range should be is really tough, but of course, everyone wants the lowest possible range, but listening to your body should let you know what it really prefers. Hopefully you will find that happy weight and finally relax and accept you are truly on maintenance and are truly a success in having lost, and kept off your weight. In my book, you are already a success, looking fabulous and fit, something anyone would want to aspire to. You just need to get mentally there. I wish you all the best with it. Report Inappropriate Comment

ONEKIDSMOM 11/5/2011 3:07PM

I "get it", completely, but somehow, lately, as in since I made my "one year" maintenance goal, I've become a wee bit better about not going nuts over the couple pounds up or down fluctuations. I still have to be vigilent, and for me that means daily recording, so I catch those bumps. It's one of those things we just have to work out for ourselves, one person at a time. Report Inappropriate Comment

WATERMELLEN 11/5/2011 1:20PM

Marsha, as you know I absolutely relate to this -- only 10 pounds higher! Hate to be 140 (and yup, still sticking there on my home scales . . .) and feel "victorious" at 138 or lower. The home digital scales "flicker" on 138 and I think they're going to stick there and then -- zoom -- back to 140. At the Y on the balance beam scales, it's 138. Arrggh. Used to be 138 at home too. Want it to be 138 at home too. Hate being obsessive, but remember when I wasn't obsessive and ignored that steady climb to 230. OK, gonna deal with this. Yes! (Totally ashamed to even write it down, really I am!) Report Inappropriate Comment

JOYINKY 11/5/2011 1:19PM

Marsha, I fully understand "scale crazy" and there were periods in my life that it ruled my life; and not in a good way. I didn't understand how anyone could NOT own a scale; my trim SIL didn't. Today, I don't own a scale; I weigh once or twice a month at the gym in workout clothes and shoes. I measure once a month too. My clothes and tape measure are my gauges. Your description of how the scale makes you feel is perfect! Sad thing is, it can pull you down even when you are already below your goal weight! Yet, logically we know it HAS to go up and down or we'd disappear! Logic has nothing to do with it! Do what you must; but I will never own a scale again. Be well and thanks for sharing. We've all got enough crazy quirks to go around! Smiles. Report Inappropriate Comment

Local SparkTeam Dinner

Thursday, November 03, 2011

I thought I'd be late and maybe even really, really late. But my daughter's second job didn't need her this evening, and then she got off a little early from her full time job. So I was right on time to our local SparkTeam dinner.

There were 6 great women there this month. That might be one of our smaller gatherings, but it was far from insignificant. I am so glad I went. Some people were missed, but those who were there made it seem like a big occasion. It just feels great to get together with people who want to live healthy and care about each other. I love the online support, but the 3D support can not be beat!!

  

  Member Comments About This Blog Post:

PEGGYANNSCH 11/9/2011 9:23PM

I hope to be there next month Report Inappropriate Comment

MISTYRIVER64 11/5/2011 8:25AM

Wonderful that you have such a nice group near you! Report Inappropriate Comment

FROSTY99 11/4/2011 9:07PM

That was great-support here is nice, but those in person, is even better. Report Inappropriate Comment

JOYINKY 11/4/2011 11:19AM

Yes, you are blessed to have that 3D support! Hugs, Joy Report Inappropriate Comment

TBRANCH2 11/4/2011 10:39AM

Yes, Marsha, we did have a great time of fellowship, laughter and encouragement! Thank you and the rest for attending!! Putting a "personality, voice and face" with the spark name, sure makes a difference! See you at the team walk tomorrow!! Hugs, Theresa Report Inappropriate Comment

DONNABRIGHT 11/4/2011 8:00AM

So glad you had a great time. Report Inappropriate Comment

BLUESKY_321 11/4/2011 5:58AM

How very cool! Report Inappropriate Comment

_LINDA 11/4/2011 2:15AM

Wow! You are so lucky to have that many Spark friends to see in real life! That is just awesome, and it is far better to have real life support! So glad you can enjoy this on a regular basis!! Report Inappropriate Comment

-WRKNG2ABTTRME- 11/3/2011 10:10PM

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WATERMELLEN 11/3/2011 9:26PM

Sounds like so much fun!! something that's becoming a highlight for you . . . And as for the Hallowe'en candy . . . . my DH "disappeared it", I don't know where it is, I'm not looking for it and it's outta sight, outta mind. Yeah!! Report Inappropriate Comment

WILD4STARS 11/3/2011 9:25PM

Marsha - I truly enjoyed talking with you this evening. We all have so much in common, much more than just our desire for good health. The six of us there tonight need to each encourage at least one other person to show up on December 1 and double the energy that was shared this evening. Such positive and fun energy all in one place - amazing. I'm already looking forward to December 1 !! Thank you for signing my book. I would love to hear more of your stories. I hope more of them are published !! You are an inspiration in so many ways, it's an honor to know you. Report Inappropriate Comment

JAMER123 11/3/2011 9:16PM

So glad you could make it. Do you have more than 6 in your area that gather together? What a wonderful thing to do and such a great support system for each other!! Report Inappropriate Comment

SKIRNIR 11/3/2011 9:13PM

Okay, how did you start such a local group? Just choose a meet place and post to the local spark message board? Or was there more to it? Report Inappropriate Comment

JAMBABY0 11/3/2011 9:01PM

That's great! Report Inappropriate Comment