SLENDERELLA61   140,721
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SLENDERELLA61's Recent Blog Entries

Changing My Schedule for More Success

Monday, October 04, 2010

I just realized that I'm having more trouble with evening snacking because of the Better Sleep Challenge. Before the challenge, I often "walked" (Leslie Sansone style) while I watched TV in the evening. When I was active I wasn't snacking or even thinking about snacking. Now I'm trying to get my exercise in earlier and wind down more in the recommended 3 hours before sleep. On nights I sleep well and get up at 6am this exercise schedule is fine. If I don't sleep well, it is sometimes impossible to get all the exercise I want to do completed in time. Also, I find I'm much more tempted to snack in the evening because I'm tired and not busy. I'm used to the pick up from the activity, so I want to eat for energy. Once I retire all this will be much easier.

I also have been concerned that I may be spending too much time on SparkPeople. Well, maybe I have a solution to both.

After dinner and getting the kitchen cleaned up, I will try to use that time for SparkPeople activities. I don't like to eat around the computer, so that may work for me. We'll see.

  
  Member Comments About This Blog Post:

PARKERB2 10/5/2010 10:55AM

    I have a bad habit of eating while reading, BAD and in front of the TV, BAD. So gotta quit it. Hope you get to retire when you want to. Can one really spend too much time Sparking.

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RAYLINSTEPHENS 10/5/2010 7:48AM

    Sounds like a great plan to me!

I know about the "tired-hungries"

You can do this Marsha! I am voting for your blog! Well stated!!

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SLIMLILA 10/4/2010 9:47PM

    Hope that works for you. Changes in routine easily disrupt our good habits unfortunately. I still haven't gotten my Old good habits" back... "Leslie" and I haven't seen each other in quite a while either.

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ONEKIDSMOM 10/4/2010 7:43PM

    Love your new background photos! And figuring out what to adjust when something's not quite working is a skill to prize. Good for you & best wishes on making those adjustments.

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MEXGAL1 10/4/2010 7:42PM

    sounds like a great plan. hope it works out for you.
thanks for all your support.
Sallie

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HAWKEYERANT 10/4/2010 4:21PM

    Sounds like a good plan! I hope it works!! Let us know!

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DONNABRIGHT 10/4/2010 3:38PM

    I am always looking for things to keep me busy in the evening so I, too, will not snack. I can't exercise either but it is because I am a morning person and do not have the energy to do it at night. My current project at night is crossword puzzles, word finds, etc. After a while I get bored and move on to something else.

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KALIGIRL 10/4/2010 1:46PM

    Sounds like a super plan - hope it works!

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MARYMAC45 10/4/2010 1:24PM

    You have thought about it and have a new plan in place. I am the same. In the evening if I am not busy I snack. I feel I am also spending too much time Sparking. Too much sitting at the computer. I am looking to make adjustments.
Good luck to you.
Mary

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JOYINKY 10/4/2010 1:17PM

    The important thing is you recognize that changing one thing disrupted another. We always have to keep adjusting; the awareness you've developed helps you spot potential problems earlier. That's why you are so successful! If this change doesn't do it; you will find one that will. emoticon

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BESTSUSIEYET 10/4/2010 1:07PM

    Good plan! When is that retirement REALLY coming? Have a blessed day!

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MONTY68 10/4/2010 1:00PM

    Marsha
I think life is a matter of adjustments and changes. If this idea sounds like it will work for you, then that is what you do. One, who is successful, is aware of what goes on in their lives and change when needed. That is why you are so successful in what you have accomplished. Congratulations

Monty emoticon emoticon emoticon

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PMFISH 10/4/2010 12:50PM

    Sounds like you thought about it, wrote it down and solved your dilemma all in your blog! emoticon

When we change one habit we have to adjust to something else. In order to change one habit, it is often said, replace it with another habit and make it a good one. emoticon

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LAURELSPARK 10/4/2010 12:47PM

    That sounds like a good plan to me. I, too, snack in the evening if I am not kept busy.

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New Personal Distance Record

Sunday, October 03, 2010

I just got back from a 25 mile bike ride, which is my longest ever. I really concentrated on distance today, not speed, and took the time to thoroughly enjoy the beautiful day and the gorgeous trail. I accidentally hit something on my MP3 player and put it into random mode. I started to change it back to my exercise music, but I got into it: oldies, classical, jazz, children's, workout, never knowing what what coming next. It took me 2 1/2 hours to complete my trip, but I figure I was actually cycling 15 minutes less. I stopped for 2 red lights, several other car and bike traffic issues, water breaks, and to read a nature sign about gopher turtles. It is a glorious day and I feel full of health and strength!

  
  Member Comments About This Blog Post:

JHADZHIA 10/4/2010 12:40AM

    Awesome day! Way to go!! Keep up the great work!

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KALIGIRL 10/3/2010 6:11PM

    Sounds like a great way to spend a glorious Sunday.
I may have to concede my biker queen status to you...
emoticon emoticon emoticon emoticon

Comment edited on: 10/3/2010 6:12:47 PM

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EILEENV3 10/3/2010 4:56PM

    Copngrats! emoticon

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WALKINGANNIE 10/3/2010 4:26PM

    emoticon What an inspiration you are! emoticon emoticon


(It's been pouring rain in my part of England all day.)

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DONNABRIGHT 10/3/2010 4:22PM

    It was a gorgeous day here in the mountains - nice to hear it was a good day in FL.

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HAPPYSOUL91 10/3/2010 3:19PM

    This is amazing....25 miles is a long way to go, love music when I exercise emoticon

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ONEKIDSMOM 10/3/2010 3:02PM

    Sounds like a wonderful ride! And sometimes we have to change up the music, even if it's by accident! emoticon emoticon emoticon

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JOYINKY 10/3/2010 1:02PM

    Wow! What a great way to start the day! I counted at least 6 awards for you this morning; that's great too, but, no surprise!
You are awesome!

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RHONDA_11 10/3/2010 11:53AM

    Wow, quite impressive! emoticon

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-PAULA 10/3/2010 11:52AM

    Sometimes the random music is the best! Sounds like a great ride and congratulations on making it your personal record for distance.

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MONTY68 10/3/2010 11:47AM

    Hi Marsha
Ho Hum, just a Sunday morning bike ride, Well!!! congratulations on your ride and your best time ever. I know, I have said this before, but are amazing and I am always inspired when you blog. Great description of your ride and music, and if I may ask what is a gopher turtle?
Thank you for sharing this wonderful day.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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Meeting with the Wellness Coach

Saturday, October 02, 2010

I met with the Wellness Coach at my gym yesterday. Yes, I know, it was part of my plan for September, but I only missed it by one day. Although I did not get exactly what I wanted out of the session, it made me feel great!

The obviously athletic and super muscled young male coach made my day when, after he observed my workout, he said he had never seen a woman my age as strong as I am. He said he sees quite a few at our gym. When I asked for goals to set, he encouraged me to maintain my weight/BMI and to strength train 3 times a week. He didn't advise me to set building more muscle as a goal. He didn't think I should push it and risk injury, when I'm clearly in the acceptable range already. He measured my body fat percentage as 29.5%. That sounds awful to me, but he thought it appropriate.

He reviewed the way I have added weight on all the machines in the past seven months, although I reduced weight in response to a shoulder injury and then built it back up. He encouraged me to keep going as I am, adding weight when it is no longer challenging. He said I may or may not add more muscle mass, but I will get stronger. He actually said that doing the two sets of 12-15 reps is appropriate for me and for toning. To build more muscle, I would only do 8 reps at higher weights. He pointed out that although I don't set goals to achieve, I can see my progress. My best is the leg squat machine. I have gone from 88 pounds to 176 pounds now. He added one abdominal machine to my routine, so I now have 10 machine exercises.

For October, I will try to strength train at the gym three times per week. That is a stretch goal with my current schedule.

  
  Member Comments About This Blog Post:

SCREWIE 10/3/2010 5:03PM

    Wow, that sounds great!

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JANEWATKINS 10/3/2010 9:23AM

    Marsha, You are definitely Mrs. Universe. We MUST talk.
Jane

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AQUAGIRL08 10/3/2010 8:48AM

    Wow! I'm in total awe of you Marsha. I wish I could do all of those machines but I can't with my spine problems and joint replacements so I'll live precariously through you! LOL Way to go!

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THINRONNA 10/3/2010 4:43AM

    How nice to receive such positive feed back! You are really on the right track and have some wonderful goals...I'll bet you see a difference after just one month! emoticon

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BESTSUSIEYET 10/2/2010 7:43PM

    Well Done, Marsha! You are inspiring to those of us 'older' women, and to the younger gals ('cause we're showing them that you don't have to be fat & frumpy just 'cause you're not in your 30's anymore ... or 40s ... or ...). Keep up the good work!

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MONTY68 10/2/2010 6:31PM

    Marsha
You have a great coach, compliments you and gives great suggestions. It is very much the same as my coach has told me. She is more into building strength and not muscles. Gave me a couple of new machines for my upper legs. I thought my legs were strong from walking but sure have felt the burn in my thighs with zumba and dancing.
One of the fantastic things about you is your commitment to better health and you take this very serious. Just another thing that has made you so successful.
Thank you for sharing this information.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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JHADZHIA 10/2/2010 6:19PM

    That is really awesome! Nothing like confirmation on how well you are doing! Just reading what you have been doing for your workouts sounds like you are on top of your game!
Keep up the great work!

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HAPPYSOUL91 10/2/2010 6:06PM

    That is great news how strong you are, nothing like a coach that makes you feel good. He gave you good advice

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ARTSLIM 10/2/2010 5:28PM

    Congratulations it sounds like you have made efforts to be proud of.

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HAWKEYERANT 10/2/2010 4:33PM

    Sounds interesting - I would definitely like to see what a coach would think of me --- but doubt he'd compliment me like that! How awesome! Congrats on coming out with a good report card!

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CLOVERR1 10/2/2010 4:16PM

    Sounds good, and don'ty ou just love complements from obviously athletic and super muscled young male coaches? :)

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WALKINGANNIE 10/2/2010 3:50PM

    emoticon Marsha!

You must be really thrilled with this progress.

emoticon

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JOYINKY 10/2/2010 3:19PM

    You are doing great! But, it is nice to have it officially affirmed! emoticon

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ONEKIDSMOM 10/2/2010 2:56PM

    Good goals! Somehow it feels good to be coached, doesn't it?

emoticon emoticon

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September Review

Friday, October 01, 2010

September Results:
SparkPoints: 2692
Fitness Minutes: 2466 (41.1 hours)
Strength Training Gym Sessions: 9
Days Food Tracked (almost 100%): 25
Days Stayed within Calorie Range: 16
Calorie Differential Report: Not valid due to lack of 100% tracking

Official Better Sleep Challenge: Completed
Weight Range of morning weights for the Month: 127.2 - 131.0 (but skipped 2 weigh ins when I was feeling bloated)
Personal Longest Bike Ride Goal: achieved; 23 miles
Trivia: 91%
New fitness goals set with Wellness Coach: not achieved

(Discrepancies between results reported in WAYMO team yesterday and today's blog are because I did it from memory yesterday and looked it up today. I was out of calorie range many times more than I thought.)

Analysis: I did just fine in SparkPoints and trivia. If anything, I am spending too much time at the computer with Sparks.
I achieved all my minimum fitness goals, except meeting with the Wellness Coach. I put it off and then tried to schedule it at the last minute. Strength training 3x per week would be better than 2x. A little more cardio would be even better.
My attempts to improve my sleep were difficult, but I had some success. I went to bed earlier and more consistently than any month in my adult life. I counted being to bed on time if I made it by 10:35, but most nights I was there by 10pm. 27 good night's sleep; 3 insomnia. Both times in Sept that I really lost it and overate by a mile were middle-of-the-night-can't-sleep eating. Timing my exercise earlier is difficult, but may be worth it. Timing and controlling my evening snack (not snacks) is important for my sleep and weight.
I ate lots of healthy food and very little junk. Portion control was the issue. I want to do 100% tracking in part so that my reports will be valid. I took 3 days off of tracking when my new granddaughter was born. It was exciting and I had my 3 year old granddaughter 24 hours per day for 4 days, so I was out of routine. I didn't expect to do so badly. In the future, I am more committed to track even in exciting or challenging times.
September was my second month back to work. It is part time, but I find I am sitting far more than on days I don't work. I packed a healthy lunch every day but one and did okay on that day. General stress level is decidedly higher when working, at least at this job.
I honestly thought I had stayed in my calorie range many more days than I did. I'm going to put a lot of effort on that this next month. Although I admire those intuitive eaters a tremendous amount, for me I think it has to be tracking for the time being.

Overall, it was not a terrible month, but I can do better.

  
  Member Comments About This Blog Post:

WALKINGANNIE 10/2/2010 2:09PM

    You're a model of vigilance and perstistence Marsha. That's why you are so successful.

Thanks for sharing your review.

A few people have suggested to me that my increased appetite last month - which I attribute to a caffeine reduction - might be a seasonal impulse to eat in preparation fro winter. It's an interesting idea.

Wishing you a happy, healthy October.

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MONTY68 10/1/2010 6:26PM

    Marsha, Of course you continue to amaze me. This blog needs to be in the " Manual" on how to be successful. What great detail and really how dedicated you were to what you do. Just one of those things that creates success.

Thank you so much for sharing this.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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JANEWATKINS 10/1/2010 5:39PM

    I'm so impressed that you do a month-end review. I think I will do the same. I'm excited about the Ocktoberfest Challenge for our group as I think if I write it down and make it public, I will be more inclined to stick with it. I now have my 2-1/2 year old grandson at my house permanently. OMG. What a change for us all. THANK GOD for preschool!

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KALIGIRL 10/1/2010 12:37PM

    Sounds like a super month to me.
I'm a little confused - did you back track to find out you were out of calorie range on those days you didn't track? Regardless, sounds like you've got a plan that works for you.

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JOYINKY 10/1/2010 11:16AM

    Managing maintenance is a challenge! You're doing great; it's part of the learning process to try to not be too rigid. To live comfortably and maintain a healthy weight. I too have to track my eating; think I always will. You are doing great!

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HAPPYSOUL91 10/1/2010 10:59AM

    You did a good analysis of your month, in fact I am going to start to look at items the same way. Thx for posting this reminder

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DONNABRIGHT 10/1/2010 10:28AM

    Gosh, I wish I could be as dedicated as you are but I still struggle daily!

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BESTSUSIEYET 10/1/2010 9:58AM

    Not Terrible?? I think it's GREAT! And I love the new photo with both grandkids (and your hubby?)! Keep on inspiring us!!

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Don't Hold On

Thursday, September 30, 2010

Reference: www.sparkpeople.com/resource/fitness
_articles.asp?id=1544


I'm making a concerted effort to read my SparkPeople articles more thoroughly and apply them to my program. In the video article above it stresses not holding onto the treadmill when walking or running. I don't think it ever was a habit of mine to hold on, but I just did it from time to time. Yesterday I made a point to get a good treadmill workout and not lessen the intensity by holding on. Every little Spark tip employed helps!!

  
  Member Comments About This Blog Post:

MONTY68 9/30/2010 6:51PM

    Hi Marsha
i had read that article couple months ago, and said something to different people at our gym. The article also refers to balance and actually feels that holding on causes unbalance. I don't totally agree with that, knowing people my age and older, it doesn't take much to lose balance. I see it all the time here and I am taking a balancing class, to reprogram the brain into better balance. I do agree with the idea of getting less results from holding on and for healthier people , it makes sense to get the most efficient workout.
So I also agree with how you see it for yourself, we always should try to do the best in all we are doing for better health and you certainly look at all possibilities when doing something. That is one reason why you have been so successful.

Monty emoticon emoticon emoticon emoticon emoticon

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ALLTHNGSPOSSBLE 9/30/2010 4:16PM

    Good advice.

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KALIGIRL 9/30/2010 2:12PM

    Letting go of lots of things works!
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JOYINKY 9/30/2010 2:07PM

    Alas, for the small amount of difference it makes I think I'll continue to rest my hands on the bar; don't really "hang on". It's a small part of my overall fitness activity and since I listen to books at the time and may not be fully attentive; I'd rather stand (walk?) on the side of safety. When not listening to a book I do walk with a good arm swing. Thanks for the video link! Joy

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GATOR12 9/30/2010 1:11PM

    I know at Fitness Center I NEVER hold on. I guess because I have "witnesses"????? But it make sense that we help our balance and have more of a workout!!

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HAWKEYERANT 9/30/2010 11:13AM

    I hold on with one arm the whole time -- yikes! It makes me feel grounded... but guess it's not a good thing.

Thanks for sharing!

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BESTSUSIEYET 9/30/2010 9:59AM

    I usually hold on -- think I started to focus on heart rate, but I really need to get out of the habit! Once or twice during the workout to see if my heart rate is up -- that should be plenty. Like you said, Marsha -- all these articles are only helpful if we actually put the knowledge into action! Live Healthy - Don't Just Read About Healthy Living!!

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DONNABRIGHT 9/30/2010 8:26AM

    Thanks!

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