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Maintenance Expectations Continued

Monday, September 24, 2012

A couple days ago I wrote a blog about whether maintaining a weight loss is hard. My point was that if you have reasonable expectations about how you are going to eat and exercise once you achieve your goal weight, that maintenance won't be as hard as it is for those with unrealistic expectations.

I wrote that blog after thinking about the many times I did not succeed at maintenance. I was the queen of unrealistic expectations. I thought my life would be perfect at goal weight. It wasn't. I thought I would not have to work so hard to maintain. It's work. I expected to eat dessert every day. I'm more successful when I eat more fruits and veggies and a few nuts rather than sweets. I thought I'd just naturally learn how much to eat. I haven't. I still need to weigh, measure, and track often.

Having realistic expectations about how you will eat and exercise to maintain goal weight may be necessary for maintenance, but on further reflection, it is not sufficient. This time when I got to goal I read everything I could find on maintenance on SparkPeople, WeightWatchers, Beck Diet Solution, National Weight Control Registry and whatever else I could find. One thing I read scared me. I read several places that expecting success at maintenance is important to maintaining. What?? How could I have confidence that I could maintain when I had failed at maintenance at least eight times before?

I wanted to succeed at maintenance, but I had very little expectation that I would. I knew that building confidence in my ability to maintain was important for my success. So, I started out very slowly. This time, instead of adding desserts and treats to my losing food plan, I added extra skim milk and more extra virgin olive oil. I was not gaining!! I found the SP meal plans with calorie ranges for my maintenance. Although I didn't follow them exactly, I used them to inform my food selections and portions.

Although I got to goal weight with more or less realistic ideas about how I would eat and exercise, I did not have expectation of success. But by eating as well as I could (sometimes far from perfect) and continuing to enjoy my workouts, I gradually built confidence in my ability to maintain. One of my SparkFriends (should I call out MIRAGE727??) said he "owns maintenance". I love that confidence! I'm not there yet, but I'm getting closer.

  
  Member Comments About This Blog Post:

AMARILYNH 9/25/2012 9:59AM

    What MAARTJEBOL said is exactly what I feel - and I too credit SparkPeople and my SparkFriends with my new found confidence!! I CANNOT fail because too many people are depending on me not to!! That is powerful incentive to stay fit and healthy - as is how GOOD I feel each day when I get out of bed! I'll be 65 in January - who KNEW I could feel better at 64 than I did at 34? Amazing!! Life is GOOD!! emoticon

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_LINDA 9/25/2012 1:51AM

    Maintenance is as personal as the weight loss part is -we each have to find our own path. What ever works. I truly believe you have found your balance and will be able to put a stop to any potential weight gains you might encounter. Number one you have found your inner athlete, and number two you have learned to enjoy the foods that are good for you. Number three you are not letting anything that life throws at you (caring for children all over again) get in your way of your healthy lifestyle. You find ways to work around. Its that determination that is making you a successful maintainer! No, by George, this time around, you have GOT it!!
Keep up the fabulous work!!

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POLSKARENIA 9/25/2012 1:11AM

    Great blog. As with all things, we can't stop when we get to the end - that's just the 1st stage in the process... Our bodies need the consistency of wellbeing! It's up to us to keep looking after ourselves!

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ROOSTER72 9/25/2012 12:19AM

    Thanks for your blog.
I too believe I can do this. I will have plenty of ups and downs as I stumble here and there - and lose my way . . . but I know what I have to do, and I can do it.

As can you!

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MARTHAWILL 9/24/2012 8:18PM

    I could have written this blog-it reflects my journey so clearly. I am finding this time to be different. I do find myself struggling and working at maintaining and have had to battle down 5-15 lbs a few times to get back to maintenance range. My confidence in my ability to maintain has skyrocketed and done nose dives. Sometimes I do feel a bit of a panic and deja-vue but the difference this time is that I am able to turn things around and not let things spiral out of control. I credit the connection to SparkPeople for that and all the inspirational blogs like yours.
You can do it! We can do it!
emoticon emoticon emoticon emoticon

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MSLZZY 9/24/2012 8:14PM

    Own maintenance? A great attitude and a goal in itself!
Go for it! emoticon

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WATERMELLEN 9/24/2012 7:41PM

    What a great blog. I wouldn't say I "own" maintaining yet . . . but I seem to have a long-term lease, anyhow: maybe "rent to own"??

Key thing is managing those expectations . . . . and in particular the expectation of weight regainers (former me) that we can return to eating and not-exercising the way we did before we lost it!!

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AQUAGIRL08 9/24/2012 7:38PM

    I'm so glad that you gave all of us a real look at what maintaining will be like. I think including your reasons for wanting to lose in the first place will also help. If a person thinks that being thinner is, by itself, going to automatically make them a happy person, they are setting themselves up for failure. I've watched you struggle and work at it, Marsha. You don't take maintenance for granted. It is an every day struggle sometimes but you don't give in. Your journey has been an amazing one and you have every reason to be proud of yourself! Kudos to you! -Cyndi

Comment edited on: 9/24/2012 7:39:45 PM

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2WHEELEDSHARON 9/24/2012 7:34PM

    You're managing it very sustainably this time. Thank you for sharing your insights with us!

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ONEKIDSMOM 9/24/2012 7:13PM

    I've got a ways to go to get to "owns maintenance", too... but I'm closer than I have been in the past! emoticon

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JOYINKY 9/24/2012 5:28PM

    I'm experiencing success this time because my choices are driven by a desire to maintain good health; the number on the scale is 3rd after healthy and happy! By chance, it fell right into place. I never did expect to be the weight/size I am. But, I do expect to maintain it now that I'm here doing the same things that got me here. Healthy choices. I've loved following your journey Marsha! You're a great example of how someone can completely remodel their livestyle! Now, I'm heading out to walk Sugar!

Comment edited on: 9/24/2012 5:29:15 PM

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MIRAGE727 9/24/2012 4:06PM

    As I mentioned to Marsha, I should have said that I totally embrace a healthy lifestyle now after wasting 40 years of my life. I spent the first few months of maintenance finding my delicate balance in nutrition and exercise. Yes, I stressed a bit but after I found the formula, I "embraced" a healthy lifestyle to the fullest. And there's the secret! I don't believe in diets! Marsha, you're doing fabulous and I know where your Spark is! You are extremely there! Stay positive, don't let anyone take it away from you, and stay strong!
emoticon

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DDOORN 9/24/2012 3:35PM

    Whoa..."expecting success at maintenance is important to maintaining"...talk about a change in mind set! It does make sense, but getting there means dumping a lot of old bad training and negativistic thinking. Now THERE'S a challenge!

Don

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CHICA125KML 9/24/2012 2:20PM

    emoticon Thanks for being an inspiration

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NATPLUMMER 9/24/2012 2:09PM

    You're doing great! Just take it one day at a time :-)

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Bike Ride Pix of the Week

Sunday, September 23, 2012

We had a great ride today, my longest ever. I enjoyed all 23.5 miles of it. The most special part was riding on the dirt and gravel paths through the Circle Bar B Nature Preserve. Although I have walked back in there, this was my first time to go by bike and cover far more area than I ever had before in a day. We were so close to sand hill cranes and great blue herons I think I could have touched them if I were willing to lean enough to fall off the bike! There were anhingas, roseate spoonbills, egrets, turkey vultures,small herons, and quite a few birds that I can't name. I caught a glimpse of a large gator moving away that they tell me I rode right by without seeing!

I really need to get a camera that I know how to work. I would love to post pictures of what we saw today. However, I can post the two pictures that Janet took:


The guys actually got in the picture this week!


We did get a picture with just the women.

After the group ride, I cycled over to my daughter's house to take care of my granddaughters and this evening I rode home before it got too dark. I really enjoyed my activity today and feel so blessed that I am healthy enough to do it!!!

  
  Member Comments About This Blog Post:

WATERMELLEN 9/24/2012 7:37PM

    Fabulous!! When I get to Florida, I really enjoy the birds (at Sanibel) -- especialy the egrets and the roseate spoonbills: the alligators, not nearly as much.

Thanks for your very kind comment on my "components of fitness" blog! You certainly have them all going on . . . literally and metaphorically!

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DDOORN 9/24/2012 3:34PM

    Great pics! I had a super time out with my bike club for a glorious 50 miler with the colors just coming out on the trees here in our beautiful upstate New York!

Don

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DONNABRIGHT 9/24/2012 10:00AM

    emoticon

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ALLYSONRW 9/24/2012 9:44AM

    Looks like everyone had a great time!
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2WHEELEDSHARON 9/24/2012 8:25AM

    Wow! Yay for that scenery!

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MSLZZY 9/24/2012 7:24AM

    emoticon emoticon

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TINAJANE76 9/24/2012 7:16AM

    Thanks for sharing this! The smile on your face in these pictures tells it all. You're the picture of fantastic health and you radiate happiness and positivity. Love it!

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GABY1948 9/24/2012 6:57AM

    What a emoticon ride! Thanks for sharing...great pics too but do hope you get a camera soon...I love seeing wildlife! Have a wonderful week!

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ROOSTER72 9/24/2012 6:25AM

    That's a huge ride. So great that you have a group to ride with - it adds to the enjoyment.

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123ELAINE456 9/24/2012 4:16AM

  Awesome!!! Sounds like You had a very Big Fun Day. Lots of Exercise too. God Bless You and Have a Wonderful Week. Enjoy Your Day. Take Care.

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NEW-CAZ 9/24/2012 2:54AM

    emoticon that sounds like a lot of fun

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DALID414 9/23/2012 11:26PM

    That sounds SO fun!!

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NATPLUMMER 9/23/2012 10:03PM

    Sounds like fun :-)

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AQUAGIRL08 9/23/2012 9:25PM

    emoticon emoticon emoticon

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WILLOWBROOK5 9/23/2012 8:45PM

    What a fantastic day! Good going!!!
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WILLOWBROOK5 9/23/2012 8:44PM

    What a fantastic day! Good going!!!
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JOYINKY 9/23/2012 8:32PM

    What a great day! I'm proud of ALL of you for getting out and enjoying it!

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ONEKIDSMOM 9/23/2012 8:09PM

    Health is indeed a blessing. May it continue, for years to come!

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How Hard is Maintenance?

Saturday, September 22, 2012

Some people say it is harder to maintain than it is to lose weight. I think that depends -- depends on what your expectations of maintenance are.

If you think you'll go back to eating just about the way you did before you started losing weight, perhaps with a little less food, maintenance will be hard.

If you think you'll continue to eat the way you did while losing, with just a little more food, you probably won't find maintenance so hard.

If you think you can quit exercising because you are now at goal weight, maintenance will be hard.

If you continue to exercise after making it to goal, or better yet take on new exercise challenges (I'm going for a half marathon!), you may find that maintenance is not so hard after all.

  
  Member Comments About This Blog Post:

TINAJANE76 9/24/2012 7:19AM

    Great points! I still think maintenance is hard but changing our mindset about it can definitely go a long way in making it a bit easier.

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ISHIIGIRL 9/23/2012 3:14PM

    I totally agree. You have to look as losing weight as a lifestyle change and not a temporary solution to a problem. If you are only doing it "to lose weight" you will eventually gain it all back. You need to realize it is form now on or you wll not be successful in keeping it off. You have to make the commitment to yourself.

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MILLIE5522 9/23/2012 1:39PM

    emoticon I have only just reached my goal weight so this advice was great. I plan on continuing to track, to increase my strength training and more or less to continue eating similar amounts of food as I did when I was losing weight...... I lost weight very slowly.

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2WHEELEDSHARON 9/23/2012 11:56AM

    I like your style, Marsha! emoticon

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NATPLUMMER 9/23/2012 11:55AM

    emoticon

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123ELAINE456 9/23/2012 3:47AM

  Awesome!!! How True This Is. Thanks for Sharing this with Us. God Bless You and Have a Wonderful Week. Take Care.

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MSLZZY 9/22/2012 10:46PM

    Right on!

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WATERMELLEN 9/22/2012 10:38PM

    Managing expectations about exercise and nutrition are KEY to maintenance; you've hit the nail right on the head.

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RONALANA 9/22/2012 9:25PM

    emoticon I love seeing the success stories. It is so motivating to see someone who has managed to keep the pounds off after reaching the goal! Thanks for sharing your views on maintenance!

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GABY1948 9/22/2012 7:36PM

    Thanks for sharing! emoticon

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SWEDE_SU 9/22/2012 6:52PM

    it sounds so simple the way you put it - maybe because it is! when you look at things in the right way, the lightbulb goes off!

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ROOSTER72 9/22/2012 6:35PM

    We seem to dwell on 'how hard' maintenance is.
You are so right - through Spark we have learned the right lifestyle - planning our food, exercising etc - as long as we continue, we will succeed!

Thank you for reminding us that it is possible.

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DONNABRIGHT 9/22/2012 3:10PM

    emoticon

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QUILTANDKNIT 9/22/2012 2:50PM

    emoticon

Marsha

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JOYINKY 9/22/2012 2:17PM

    emoticon

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BUBBLICIOUS6 9/22/2012 1:23PM

    How true!! Thank you for the insight.......right on!!
emoticon emoticon emoticon

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NEW-CAZ 9/22/2012 12:53PM

    Spot on Marsha, it's a lifestyle maintaining, a healthy active lifestyle!

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MEXGAL1 9/22/2012 12:51PM

    Love this blog Marsha...you sure summed up what we talk about. I personally think it's a challenge everyday but one I understand now and am willing to take on for great health and feeling good.
Thanks for sharing and thanks so much for all your support.
This achy body got the dogs walked and it felt good to work those sore muscles. Now off to do some errands.
Have a terrific day.
Sallie

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PERSISTANT123 9/22/2012 12:38PM

    emoticon emoticon

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ONEKIDSMOM 9/22/2012 12:36PM

    Nice insights, Marsha! Thanks for sharing.

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MIRAGE727 9/22/2012 12:30PM

    Love your reasoning in this blog, Marsha! Spot on! I tell my SparkFriends the bottom line is "Embrace the journey because it is for life!" I'm almost embarrassed to say it...I own maintaining!
emoticon

Comment edited on: 9/22/2012 12:30:53 PM

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POLSKARENIA 9/22/2012 12:24PM

    That's where the lifestyle change comes in.....

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MARIAJESTRADA 9/22/2012 12:21PM

    Well said! I often ask myself if I can keep this up for the long term, or if there some hope for heavier indulging, and I don't see that in the horizon. (Says the woman who just had two turkey sticks = 70 calories.) I also am really enjoying the work outs, and really don't want to slow down. So, I guess if you have the right attitude and don't see the process as a pain or chore, then, you'll be able to maintain.

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MELLIE1030 9/22/2012 12:04PM

    emoticon

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MERETONI 9/22/2012 12:02PM

    I'm looking forward to maintaining. I agree.. I know that my eating will stay the same as it is now as will my working out. (Just cut back a little).

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Bike Ride 9-16-12 Picture

Monday, September 17, 2012

With my usual Sunday morning group, I rode right at 20 miles yesterday in about 2 hours. We took this picture after the ride:



There were actually 7 of us. One rider left before the picture and the two guys just don't like photos, I guess.

There have been years that all my exercise has been a solitary enterprise. I don't have to have a group or buddy in order to enjoy it. But if you ever have a chance to exercise with a group, I'd highly recommend you try it. I have found it to be more fun than I anticipated. Really!!

  
  Member Comments About This Blog Post:

PERSISTANT123 9/19/2012 10:59PM

    You look great! I hope that I when I'm done with my activities for the day that I look as happy as you!

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AQUAGIRL08 9/19/2012 3:47PM

    What a good looking group!!! Like you, I prefer to exercise in a group or at least with an exercise buddy.

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TERRIJ7 9/19/2012 3:13PM

    I used to love playing on a women's softball team. It never seemed like exercise in those days.

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EMERALDIVER 9/19/2012 12:35AM

    I love my bike rides too! I took my bike to Pensacola Beach and rode towards Navarre last weekend ~ it was so pretty out there I hated to leave. I have convinced my hubby to go with me some, but my legs are longer and his bike is harder to ride so he only went 1 x. emoticon

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WATERMELLEN 9/18/2012 8:53PM

    Nice!!

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FROSTY99 9/18/2012 2:39PM

    emoticon

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MOM23CUTIES357 9/18/2012 12:28PM

    so cool

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NATPLUMMER 9/18/2012 10:47AM

    emoticon

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DONNABRIGHT 9/18/2012 10:13AM

    emoticon

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MEXGAL1 9/18/2012 10:11AM

    You just look awesome! And so happy!
Have a terrific day.
Sallie

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JOYINKY 9/18/2012 9:50AM

    WOW Marsha! You look great! Plus, you're making it fun! WTG!

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BEAUTY_WITHIN 9/18/2012 8:57AM

    Yea for you! You look great! Keep it up!

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IAMWINNING 9/18/2012 8:19AM

    It's wonderful that you enjoy riding (exercising) alone or with a group - you just don't let anything get you down. emoticon

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CELIAMINER 9/18/2012 7:49AM

    Good looking group! Makes me want to join a bike club for a ride!
emoticon

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MSLZZY 9/18/2012 7:36AM

    Alone or in a group, you make the most of
every opportunity. emoticon

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GABY1948 9/18/2012 6:01AM

    Great blog! You are SUCH an inspiration!

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NEW-CAZ 9/18/2012 3:12AM

    Looks like you all enjoyed it, you look great Marsha emoticon

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_LINDA 9/18/2012 1:37AM

    Looking fabulous! And no one even looks tired! Great group!!

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JACKIE542 9/17/2012 11:30PM

    Looks like fun. emoticon

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ROOSTER72 9/17/2012 11:10PM

    I agree - it makes a nice change to exercise in a group!

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LKEITHO 9/17/2012 10:07PM

    Looking great - and you always look so happy!

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2WHEELEDSHARON 9/17/2012 9:35PM

    Marsha, you look so strong! emoticon

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How to Thank Chris Downie???

Sunday, September 16, 2012

Thanks, everyone, who read and liked my "How I Found My Inner Jock" blog. This eve there are 84 comments on it. And can you guess who made the 83rd comment? SparkGuy, Chris Downie, no less!

Isn't that awesome? Here he gives us this incredible free site, and even takes the time to check out member blogs!! I went to his SparkPage and gave him a goodie, because that's what we do here on SparkPeople. Right?

PS I'm up to 105 comments and I received a Popular Blog Award. Thanks, SparkFriends and other readers!! Isn't SP just so positive and reinforcing??

PPS I now have 148 comments and 99 "like" votes. This is so cool!?? ! One comment mentioned that the Inner Jock blog was featured in an e-mail, but I didn't see it. If it is true, I would love for someone to cut and paste it into a SparkMail to me!!

Last postscript??? (no guarantee - LOL): Thanks, TerriJ. As of 9-20-12 I have 164 comments and 128 "likes" on the blog. It has been a hoot watching the number go up. I've tried to thank each person commenting, but may not get to all. Will try!! I love SparkPeople!!!! I think because I've been writing blogs for almost 3 years, I have really enjoyed my first two Popular Blog Awards.

9-21-12 PS Now 172 comments and 138 "likes"! Now what am I going to write?? I feel a little pressure to write more than my usual stream of life dribble. Ahhh, I'll be back to usual blogging soon, but I can get the three points just by editing!!

  
  Member Comments About This Blog Post:

BUBBLICIOUS6 9/22/2012 1:20PM

    emoticon emoticon

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PEGGYANNSCH 9/22/2012 10:29AM

    emoticon

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DDOORN 9/21/2012 8:31AM

    ...and thank YOU for being such an invaluable addition to our SparkFamily!

Don

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AQUAGIRL08 9/19/2012 3:52PM

    Wonderful!!! Thanks Chris Downie!

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TERRIJ7 9/19/2012 3:10PM

    It was listed on a Spark email, Marsha. That's how I found it. I liked your title and clicked on the link. I'm still looking for my inner jock. I know she's in there somewhere!

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WATERMELLEN 9/18/2012 8:54PM

    Yes yes yes: and YOU deserve it!!

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SWEETYOUNGTHING 9/18/2012 6:04AM

    That's pretty cool

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THETROUT 9/17/2012 10:46PM

    He really is a great guy!

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CANDOK1260 9/17/2012 4:00PM

    yes chris as help allot of people

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MIRAGE727 9/17/2012 12:19PM

    Very nice, Marsha!
emoticon

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LIBBYFITZ 9/17/2012 10:40AM

    Now I will go and read the blog that started all this! emoticon

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MEXGAL1 9/17/2012 10:25AM

    That is just so cool Marsha.
I admire the man and thank him everyday for creating such a wonderful site.
Have a terrific week.
Sallie

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KANOE10 9/17/2012 8:36AM

    Great idea! You did write an ex emoticon cellent blog!

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MSLZZY 9/17/2012 8:16AM

    emoticon emoticon

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ONEKIDSMOM 9/17/2012 7:17AM

    OK, NOW I'm star struck! emoticon emoticon

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GABY1948 9/17/2012 6:46AM

    emoticon emoticon emoticon emoticon

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NEW-CAZ 9/17/2012 2:59AM

    emoticon

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JOYINKY 9/16/2012 10:41PM

    emoticon

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BLUE42DOWN 9/16/2012 10:13PM

    Quite right!

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NATPLUMMER 9/16/2012 9:32PM

    emoticon

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