I am making progress!

Thursday, November 26, 2009

....I have learned in just the last 2 days that I needed to make some changes in my exercise routine....yet again! Good news! -- I have increased my weight lifting routine to 30 minutes /3 days a week......and increased some of the weights that I lift as well.......I have found that slower reps are more effective & that contracting a muscle group is even more beneficial! Woo-Woo!!! My cardio is also 30 minutes/day......6 days/week.

Also, I am finally able to do good old fashioned push ups!! Woo-Woo!!! I am starting off with 20 reps......it is very difficult for me....but that is Good! LOL!!
I am doing different types of "bootcamp" routines 6 days/week.....lots of lunges, planks, and H I step aerobics.....a little 'running up the bleachers' routine thrown in to challenge me & shake things up too! =)
I have calculated that I burn 2000 calories( this is actually a moderate # just in case SP #totals are too high) each week in cardio & strength training. I am finding my range of calories to be a consistent 1500-1650.......depending on the workout day....this can change as time flys, but for now it is good.

I am feeling GREAT! Today has been a strong day too - I did a mix of cardio....a sprint & a few bootcamp moves. I made wise choices at our T-day dinner. It has been a great day! It is great to be here at SP....so motivating in many ways!
The fitness & nutrition trackers have always been a great guide for me.

Have a wonderful holiday , Sparkers! =)

  

  Member Comments About This Blog Post:

MSWEEZER 11/27/2009 4:10AM

Awesome job Laura, You're doing fantastic and it shows. Report Inappropriate Comment

SNAPHAPPEE 11/26/2009 10:22PM

Yay you! Keep up the good work! You're an inspiration! Report Inappropriate Comment

BEAMISH7 11/26/2009 9:54PM

You are such an example of someone who is into health for life's full journey. And that is cool to read about. Thanks for sharing fitness friend! Report Inappropriate Comment

ANGELCOWBOY1 11/26/2009 9:51PM

Sounds like you are doing a fantastic job! Keep it up - and God bless you, Laura. Report Inappropriate Comment

LIVE2RUN4LIFE 11/26/2009 9:47PM

Way to go on the strength training. That is a really important component of overall fitness, under utilized, imho, by women. It is the secret to an optimal body composition (the scale tells you little about where your weight is really coming from). Cardio makes your heart strong. Together, they make you unstoppable! Report Inappropriate Comment

Pump that iron!!

Wednesday, November 25, 2009

Hi Sparkers!! What a gorgeous day it is here in Texas!
....a great day to maintain fitness! ....give a little extra!....just feel the energy here at Spark People......let the flame ignite you.....Spread Your Spark!

I just learned a valuable lesson, and thought I would share it with you........
For those of you weight lifters....light or heavy.....I just found that by slowing down the reps of each muscle group.....you get a much better workout. You have seen it in the gym - The big macho guy in front of the mirror slowly lifting this HUGE dumbell.....the bicep curl.....LOL!!

Well.....it is not just for show! LOL!! It really works......it burns! Whew! I found myself taking almost twice the time to do my usual routine & getting twice the workout! It also gave me great balance to use my abs to steady myself through each workout & to really concentrate on good posture! {{I feel the Endorphins}} - let me tell ya! =) I feel stronger than I did before when I would methodically move through my routine at a moderate pace.
Also, you end up logging more fitness minutes - now how cool is that! ! I am begining to see definition in myarms and legs more & more!



Go Sparkers!!.....burn that fat ....build that muscle! Woo-Woo!!

  

  Member Comments About This Blog Post:

BOO-SHAY 11/26/2009 1:42AM

Your are doing great, and I always appreciate all of your support! Have a Great Thanksgiving! Report Inappropriate Comment

CYCLINGSANDY 11/25/2009 5:50PM

I like to do my weights while standing on one leg balancing my body. It works more muscles and the core. Report Inappropriate Comment

THEADMIRAL 11/25/2009 4:29PM

Good advice! I don't have much upper body strength; it's something I need to work on to get healthy. Keep on being STRONG! We'll all very proud of you! Report Inappropriate Comment

ANGELCOWBOY1 11/25/2009 3:33PM

Way to go! What a GREAT cheer leader you are! Burn that fat ... build that muscle! Woo-Woo!! Report Inappropriate Comment

BELLACUDDLES 11/25/2009 2:48PM

I found that out a few weeks ago.....great tip and also if you contract your muscle while doing it, that helps as well! YOU GO GIRL!!!!!!!!!! Hugs, Barb ara Burn, baby, burn!!! I wished I had some of your Texas weather......it is damp and gloomy here today in SE Michigan!! Report Inappropriate Comment

LINDA25427 11/25/2009 2:45PM

Way to go keep up the good work . Report Inappropriate Comment

LIVE2RUN4LIFE 11/25/2009 2:42PM

Way to go! You're an inspiration! Report Inappropriate Comment

MSWEEZER 11/25/2009 2:20PM

Way to go Laura. This is true also for things like crunches. Slowly do them and it works the muscles. The bicycle crunches are killer this way but oh so good! You're doing GREAT! I'm so happy for you. Keep up the great work and keep them endorphins moving! Hugs! Report Inappropriate Comment

Enjoying the Process!

Monday, November 23, 2009

Dear Sparkers.....

I want to encourage you, , to really stop & consider if you are taking time to enjoy the day to day process. Each small step that you take on a daily basis really Counts! To even be here at SP is successful! I say to you, "You Can Do It!" I know you can. Keep your eye on the goal, yet open your eyes to enjoy today too. Yes, there are plateaus, and a host of other "bumps" along the way, but don't stay discouraged & unmotivated. Come here and choose to Spark.......that little "Spark" can turn into a flame & you might just start a brushfire!! How Amazing would that be!!

I am just one pound away from my "goal", but 2 weeks ago, I decided to not focus so much on that number. It is discouraging to eye the scales, and I have found it is better to weigh in & walk away.......when you know you are doing your best...Relax. Jump into the day with your eye on others (not so much self), the delicious healthy food you have planned to eat, the workout you have planned enthusiastically, and your Spark friends who are cheering you on - don't forget to listen to them! This lifestyle should last for a lifetime...not just a year. Do today what you will do the rest of your life........and taking that a step further....
try to think today the way you want to think for a lifetime. Time is precious too......I have found it helpful in my journey to be honest with others & to reach out with my enthusiasm to Sparkers. I am so much more motivated to keep my focus when I am spreading the Spark to others......something to think about.

I AM making progress, I just renewed my wardrobe......out went the large & most medium sizes too. I went out to one of my favorite consignment shops & purchased lots of beautiful clothes.....mostly small sizes.....even my fitness pants are size small! Woo-woo! ....now those scales are stuck for a bit, but my eye is on this wardrobe. LOL! LOL!! My perspective has changed. I want to enjoy the holidays.....and I knew I couldn't relax with my thoughts so intensely on the scales. So, I will keep my eyes focused on the progress & enjoy all of these QuickFires even more....I am not engaging in exercise to lose weight. I happen to LOVE exercise now. LOL!!! Isn't that a miracle?! and I eat healthy foods because I WANT to, not for a season until I reach my goal.

Consider your journey & the choices you make along the way........ will you be living this way for a lifetime? ......just a few thoughts to chew on during the holidays. Spark On!!!

  

  Member Comments About This Blog Post:

NBLNBL 11/25/2009 10:44AM

Great post Miss Laura, as always. Thanks too, for the very timely and helpful reminder to enjoy the process. All too often we focus on the end goal and when we don't quite achieve that goal, we think it's all for naught. Nancy Report Inappropriate Comment

BELLACUDDLES 11/24/2009 2:47PM

Laura, what an inspiring blog! YOU GO GIRL!!!!!!!!!! ONE POUND!!!!! 4 sticks of butta!!!!!!! Hugs, Barbara Report Inappropriate Comment

MSWEEZER 11/24/2009 6:10AM

Well said Laura and you have done an outstanding job. You've stayed focused and just kept forging on and your success has shown thru brightly - just like YOU! You are a true inspiration and such a beautiful person, inside and out! I'm happy to call you my friend. Hugs! Weezie Report Inappropriate Comment

BOO-SHAY 11/24/2009 12:49AM

You have really done well, and your priorities are very clear and keep you real. Congratulations on the small size. I've lost some dress sizes but still have a ways to go, but I'll be happy when I get below size 20. (I'm just getting into 22's now) Report Inappropriate Comment

DSCHONDOG 11/23/2009 9:43PM

You expressed how I feel so very well. It IS the process that changes a person. Making those changes permanent, you CAN live the rest of your life in "health" mode. Without the process, you're only on a diet. The process is the new way of life you're learning. When you really realize that, you aren't easily discouraged. You know there will be ups and downs and many lessons to be learned along the way. For example, I used to drink Dr. Pepper a couple of times a day. It took me 18 months to get it out of my life. Now, 5 years later, I don't ever even want a soda let alone a specific one like Dr. Pepper. My taste buds changed as I changed what I ate. I can give you dozens of examples like this from my process, but each of us has our own unique lessons to learn so each of us will go through a different process. I couldn't agree with you more. Life is an adventure! Enjoy your personal process! It's making us who were were meant to be! Happy Thanksgiving! Dawn Report Inappropriate Comment

MONSTERDECOOKIE 11/23/2009 9:38PM

Size small?!? That's fantastic! I want to be a small! You're so right about making a lifestyle change... It's the only way. Keep Sparking, Laura! Your friend, Claudia Report Inappropriate Comment

BEAMISH7 11/23/2009 9:35PM

Like many of the sermons I hear, I read this knowing God sent the words to me. Ironically, dear Laura, I processed the honesty of my motivation with my personal trainer tonight. I'd been really praying and thinking about it - you have to wonder when you continue to stray from something you have identified as so important. Your sharing here just furthered my introspection because I have been indeed focused on some way far away outcome and that makes the journey seem L O N G and arduous. Thank you for sharing not only your thought`s but also who you are with us. You are an integral part of my journey dear sister. peggy Report Inappropriate Comment

ANGELCOWBOY1 11/23/2009 9:25PM

Laura, thank you so much for the good advice and encouragement! You seem to always know what I need to hear! God bless! Hugs, Diane Report Inappropriate Comment

THEADMIRAL 11/23/2009 9:21PM

God bless you for your blog! I'm feeling tired right now and needed some encouragement. I'm SO PROUD of you! New, teeny, tiny clothes for that sleek, slender, siren! Thanks for the timely blog -- I'll keep my eye on the goal of living healthy, to the glory of God! Report Inappropriate Comment

Happy Thanksgiving, Sparkers!

Friday, November 20, 2009

We feel so blessed to begin our holiday early......the traditional family celebrations are next week. So this is my Fun opportunity to make our healthy version of Thanksgiving dinner. It also happens to be my youngest son's 3rd birthday! So it is Party Time here in my home today! ....and it smells so yummy!
Today is cold & rainy.....with north winds....my kind of day! The sky is a gorgeous blend of indigo blues, violet, a variety of grays & white clouds moving fast......I look forward to a cup of tea today.....which will be my choice of dessert! LOL!

Our Menu:
** 20# Roast Turkey
** light gravy using the turkey drippings & rice flour ( I make this from scratch) due to allergies
** roasted sweet potatoes & baked potatoes
** whole cranberry sauce ( I make this from fresh berries.)
** steamed green beans
** An Apple Crisp....I make mine on the tart side & I use very little sugar.
** Homeade 100% Whole Wheat Bread
** A Spice cake for the birthday cake.......this reminds me of a healthy version of gingerbread - Yum! ....no icing. =)

We have a huge present for my son to rip open - a Sesame Street Kitchen.....with all of the old characters...and thier sounds! I am so excited.

My eldest son has a light cold/flu today - so it has been tricky to minister to him & prepare the meal....but I have lots of helpers! We are having Fun!


I wish all of my Sparker friends a very healthy & Happy Thanksgiving!!
....and safety for those that are travelling......God Bless you!

  

  Member Comments About This Blog Post:

BELLACUDDLES 11/23/2009 2:41PM

Yum and I love the pictures too! Happy Thanksgiving!!!!!!!! Report Inappropriate Comment

BEAMISH7 11/21/2009 6:54PM

What a wonderful nurturer you are, Laura. I can smell the turkey and fixings even a day later :-). I'm guessing your little guy had a wonderful day and is cookie up a storm with bert and ernie and the gang right this minute! Praying for health for al of you! And, Laura...thank you so much for your support on my blog earlier this evening. Always so appreciated. So looking forward to the Lord's day! Peggy Report Inappropriate Comment

ANGELCOWBOY1 11/20/2009 6:49PM

Happy Birthday to your son! And blessings and an early Happy Thanksgiving to you and the family. Report Inappropriate Comment

THEADMIRAL 11/20/2009 4:11PM

What a delight! Three-year-olds are so much fun! And I'm sure your "old" guy is also a lot of fun -- I pray he recovers quickly from his cold/flu so he can really enjoy the festivities! Enjoy every moment and be blessed in the riches God has given you! Vikki Report Inappropriate Comment

EARTHANGEL2B 11/20/2009 12:25PM

Happy Thanksgiving and Happy Birthday to your little boy and get well soon to your other son. Report Inappropriate Comment

PJSTIME 11/20/2009 11:51AM

It sounds wonderful and I can smell the turkey. Have a great day and enjoy. PJ Report Inappropriate Comment

MARGOTBL 11/20/2009 11:02AM

Hi Visuallyrics, Your blog flows like poetry...How Awesome Is That! The pictures are beautiful, your blog is beautiful and your thoughts. The menu looks great and it is very nutritionally balanced. It's all about family, friends and community this Holiday Season. I'll be assisting with distributing Turkey baskets (as well as groceries needed for making side dishes and desserts) at a food pantry on Monday, Tuesday and Wednesday of next week, to help make sure that as many families as possible will have what they need to celebrate the holiday together. Thanks so much for extending Holiday Greetings to me and the rest of the SparkPeople Family. I wish you and your family a Happy Thanksgiving. Comment edited on: 11/20/2009 11:05:26 AM Report Inappropriate Comment

MSWEEZER 11/20/2009 10:51AM

How wonderful - enjoy!!! Report Inappropriate Comment

BIGDAD1211 11/20/2009 10:44AM

Hello Laura Sounds like you have your holiday all planned! Good for you. I love the fact that we are about to get all my family together and celebrate the holiday. I am thankful for my family and even though some of my family are going through financial difficulties, I am going to try to make it the best Thanksgiving ever for everyone that comes to my house. And as always, I will bless those that are homeless with a meal for Thanksgiving. God bless you and yours with this Thanksgiving In Jesus Name Greg Report Inappropriate Comment

so grateful for harmony....

Monday, November 16, 2009

Hi Sparkers!!!

I am so thankful for you..... I can see the sea of Sparkling faces & the beautiful voices that accompany each face! You have reached out & Sparked me - LOL!!! I am aware of each of my Sparkfriends throughout my day & I really appreciate YOU!!

I have been learning to balance my priorities....and I am focused & excelling!
Moderation is key for me.
My daily checklist goes something like this:
** Put Christ first with daily Bible reading & prayer.... praying for the needs of those I love.....
** track nutrition
** follow exercise program
** Quick Fire EVERY day!
** drink plenty of water
** enjoy teatime daily....very special social moment with children....and by myself too.
** Place my "job" as teacher before SP....I Spark during the afternoon now, and evening when I need to. =)
** Totally have FUN...(loaded with creativity) with my children, listen carefully to them & take time to be crazy....lol!
** Laugh often.....I do.
** journal.....I do.
** be flexible, yet never a rug
** don't take the journey so seriously - use humor as a tool and Thrive!
** take the promises of God very seriously & stand on them in Jesus Name. =)

I don't feel so much as if I am juggling everything anymore.....rather I am slipping into the mold of "mother" in a deeper way, and I am really enjoying my role!
I receive such OUTSTANDING support from YOU....my dear Sparkers...... so I say Thank You!! I enjoy coming here & talking with friends.....giving & receiving.....SP is Awesome!

  

  Member Comments About This Blog Post:

FLORIDASUN 11/24/2009 12:12PM

Another lovely caring blog...from an inspiring beautiful caring mother and friend. What a gift you are to your children and your family...what a gift you are to all of your Sparkie friends! We all adore you...yes we do! Report Inappropriate Comment

NBLNBL 11/18/2009 12:28PM

Beautifully written dear Laura! Your loving and generous spirit comes through in everything you do. God bless! Nancy Report Inappropriate Comment

CYCLINGSANDY 11/17/2009 10:14PM

Laura: It is wonderful to read your blog tonight. Yous said it so well, and put the focus on Jesus, as usual. May God bless you as you seek to walk in obedience as you teach your children academics and Bible. They will surely see you model the life you want them to grow up and lead too. Thanks for being a SP friend and prayer partner. Sandy Report Inappropriate Comment

BELLACUDDLES 11/17/2009 2:24PM

You are doing so well! YOU GO GIRL!!!!!!!!! Report Inappropriate Comment

THEADMIRAL 11/17/2009 10:36AM

I'm SO PROUD of you! You have balance, joy, fun and every day chores all under God's Hand. Stay the course. We're all on this journey TOGETHER. Vikki Report Inappropriate Comment

MONSTERDECOOKIE 11/17/2009 8:42AM

Your light always shines bright, Laura! Your day sounds heavenly! Report Inappropriate Comment

BEAMISH7 11/17/2009 7:16AM

There is so much to your blog, Laura -- beautiful and meaningful on the surface but rich with His guidance deeper down. You paint the picture of who God made us to be as women and mothers and I am moved by your insights. (plus, you write so expressively - like a poem :-) While responding to your words, I keep traveling back up to read them again. You wrote: Totally have FUN...(loaded with creativity) with my children, listen carefully to them & take time to be crazy....lol! How perfect. Thank you for sharing these steps in your journey. I so wish I lived next door to you. love, peggy Report Inappropriate Comment

EARTHANGEL2B 11/17/2009 1:16AM

The living flow or spirit and energy and sharing and caring that flows between you and other caring members and sparkfriends as well is a flowing heathy steady stream that is alive with energy and light and it touches all of us who are a part of it anywehere along the line in big ways or even very small ways. And the living flow you send back to all of us in your sharing and your bright glowing spirit and positive ways, lifts us up as well and when that kind of communion between caring groups of people is occurring, magic and miracles can be accomplished too. I am sure we all hope to bless you in some ways and assure you that you are most certainly a blessing to many. Report Inappropriate Comment

ANGELCOWBOY1 11/16/2009 10:02PM

You are a blessing to me - you give and give and give in so many ways. You are awesome and appreciated! Report Inappropriate Comment

BOO-SHAY 11/16/2009 9:55PM

Thank You, you have such a gift with expressing your self and writing a wonderful message. Report Inappropriate Comment

LIVE2RUN4LIFE 11/16/2009 9:13PM

Beautiful. Report Inappropriate Comment