ZELLAZM   101,873
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October Goals

Sunday, October 03, 2010

Here's how I did in September:

*Lose two more kilo (ca. 4 pounds) in time for October retreat - lost 1 (2 pounds) and I'm good with that
*Log 1200 cardio miles - logged WAY more than that, probably 1400+
*Burn SP recommended number of calories each week - managed to do this the first two weeks of the month, then slacked off some
*Track and stay in Calorie range at least 5 days a week - again, first two weeks went pretty well, the second two not so good.

My fitness goals for October are pretty much the same:

*Lose 2-4 pounds
*Log at least 1200 cardio minutes
*Burn SP recommended calories each week
*Track and stay in calorie range 5 days a week
*8 gym visits during the month
*Maybe run a 10K on the 17th?

Although I only lost two pounds, all the exercise and the gym visits have been paying off in other ways. Clothes are fitting better and I'm feeling more toned.

Now if this cold would just go away. I hope the deliciously clean, dry air in the Swiss Alps will help clear things up. I leave on Tuesday, so will only be checking in here on SP intermittently in the week ahead.

Hope you all get off to a great start in the new month. Keep smiling and sparking!

  
  Member Comments About This Blog Post:

SPARTAN40 10/5/2010 5:16PM

    Congrats on a job well done and enjoy your trip to the Alps!

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ASMPP1 10/5/2010 5:29AM

    emoticon Enjoy your trip!

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CTEMPLE 10/5/2010 2:27AM

    Well done Michelle slowly but steady.
Claudia

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SJG1953 10/5/2010 12:38AM

    You did an Awesome job meeting your goals Michelle!! That is wonderful.
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CMPEARL 10/4/2010 2:38PM

    Great job in September! I know I start off tracking like gang-busters, then somewhere along the way I burn out. Have a wonderful time in the Alps and good luck on your October goals!!

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FRANNIEDID 10/4/2010 9:22AM

    I did not lose any but I also did not gain any so that is good. So glad you made it part way to your goal, that is awesome. Have fun in the Alps, hope your retreat is great!

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BKWHITE3 10/3/2010 10:41PM

    emoticon goals.

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SIMPLELIFE4REAL 10/3/2010 9:26PM

    I never realized SP had a recommended calorie burn. I'll have to figure out what mine is.

I'm with you, any month where the scale is less than it was at the beginning of the month is a good month.

Have fun in the Alps!

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LIVE2RUN4LIFE 10/3/2010 3:02PM

    Reinforcing good habits always pays off in the long run.
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A week in the Swiss Alps sounds beautiful. Hope you are going there to have fun!
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Comment edited on: 10/3/2010 3:03:05 PM

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Smile

Sunday, September 26, 2010



Just for fun, I decided to google that old saying about how it takes more muscles to frown than to smile. I was glad to see that researcher-par-excellence Barbara Mikkelson of Snopes has a lengthy article here: www.snopes.com/science/smile.asp

She even mentions a parody of the adage that points out that

(a) scientists who research such things have way too much time on their hands,
(b) since frowning takes more muscles, then it must also burn more calories!

Maybe SP should add frowning to the fitness tracker as exercise?!

Although they can't agree on the actual number of muscles involved, those who study these things do agree that smiling can have the effect of making the smiler feel happier. Mikkelson says, "Facial expressions do not merely signal what one feels but actually contribute to that feeling." Not that this means we should all go around with phony smiles on our faces. But if slapping on a smile makes the day a little brighter, I'm sure going to give it a try.

The article also points out that people tend to respond in kind to the facial expressions they meet. No surprise there, really. It seems that it's difficult for us humans to smile back when someone frowns at us, or to frown when met with a smiling face. Just try it sometime!

With all that in mind, I decided to rearrange my Spark friends on my Spark page to show those who have a nice, big, smiling head shot for their profile photo. I love you all, dear Spark friends, but it makes me smile to see them smile, and I've been needing some smiles lately.

I hope they make you smile, too, when you visit my page.
Current favorite emoticon: emoticon

  
  Member Comments About This Blog Post:

VIVIANJ5 9/30/2010 9:26AM

    Yay me! I'm on the smiley first page of your Spark page!! Thank you, Michelle, you made me smile today...

Take care!

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CAROLFAITHWALKR 9/29/2010 8:23PM

    emoticon

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SIMPLELIFE4REAL 9/28/2010 2:38PM

    That must mean you like my profile pic!!!
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INTERSTATEVERSE 9/28/2010 1:13PM

    emoticon

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HEALTHY_CAROLYN 9/27/2010 7:44PM

    I was smiling at the thought of what you did, and then, I clicked over to your main page, my smiley mug was on there and made me smile more. I LOVE to smile and give them out freely to others. I have a good time smiling at strangers and seeing that moment of shock before a smile shows up on their face, too. It seems like people are always avoiding eye contact and or not smiling, and there's just no reason for it, especially since I do believe it's a mood lifter. If I'm feeling sad, it's one of the first things I do to get the ball rolling in the right direction.

Thanks for the smiles, Michelle! emoticon

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FRANNIEDID 9/27/2010 10:54AM

    Love the blog! Keep smiling! (although I have to admit, the idea of burning more calories is tempting!!)

Comment edited on: 9/27/2010 10:55:00 AM

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SJG1953 9/27/2010 2:16AM

    I agree with you Michelle. Those smiling faces are certainly mood lifters!

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ASMPP1 9/26/2010 9:14PM

    emoticon emoticon Not brave enough to post a pic of myself, yet.

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BKWHITE3 9/26/2010 6:53PM

    emoticon

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CTEMPLE 9/26/2010 5:30PM

    This post is so much you!
I'll read the article after work.
Claudia emoticon

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NEWNAC304 9/26/2010 12:18PM

    What a great blog! I'm going to start smiling more just to keep myself in a more positive mood. emoticon

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ZELLAZM 9/26/2010 11:36AM

    It WAS hard to choose, but I went with the ones who are currently most active on Spark. And I'll probably change them around again sometime...Look forward to that pic of YOU!

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LIVE2RUN4LIFE 9/26/2010 10:19AM

    When I was a teenager, I used to be self conscious about my smile. But now I think it is one of my best features. Life does look better when you are smiling.
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Comment edited on: 9/26/2010 10:20:36 AM

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LIGIRLATHEART 9/26/2010 10:11AM

    Loved your blog -- and I love all those Smiling Spark Friends!!

When I am out and about, and make more of an effort to smile and make eye contact with various people I encounter, it makes for a more pleasant day -- thanks for the reminder :-)

Someday, if I am ever confident to post an actual photo, I hope to make your SMILING "wall of fame".

Great picks (and pics, lol)! emoticon

PS -- You have a lot of SMILING Spark Friends - it must have been hard to choose!

Comment edited on: 9/26/2010 10:12:55 AM

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Half-Time

Thursday, September 16, 2010

Time to see how I'm doing on reaching those September goals:

*Lose two more kilo (ca. 4 pounds) in time for October retreat. I'm calling this my "4 by 4" challenge since I leave on October 5.

--- am down 1 pound so far!
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*Log 1200 cardio miles

--- 898 so far!
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*Burn SP recommended number of calories each week

--- have done that the past two weeks!
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*Track and stay in Calorie range at least 5 days a week

--- have tracked 5 days a week but haven't stayed in range all those days, going over by a hundred or two several times and by more than that at least twice.
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Added a mini-goal as part of a challenge on the Class Team I'm co-leading --- I'm eating something red and healthy every day!
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The big cardio minutes number is directly related to the third goal - to burn that many calories, I have to put more minutes in or increase the intensity a LOT. But that's the only way I'm going to lose unless I cut back to the bare minimum on calories.
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And THAT won't work. I'm already getting low blood sugar wooziness on my runs sometimes. Need to remember to take some dried fruit with me. Anybody have other suggestions?

  
  Member Comments About This Blog Post:

ASMPP1 9/25/2010 9:49AM

    No advice here. I am not a runner. I walk a lot.

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SJG1953 9/18/2010 4:09AM

    Michelle, it sounds to me like you are doing pretty well with meeting your goals. You are on the right track! About the running part, I know nothing. You are getting some great advice about that though from those who know about it. God bless you my friend. Still praying for you. Hugs, Shirley

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CAROLFAITHWALKR 9/17/2010 8:22PM

    You're doing great! I'm not a runner so won't give advice about that.

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CTEMPLE 9/16/2010 11:28PM

    My suggestion is do it in a sustainable way, without killing yourself or getting too hungry = slower.
Claudia

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SPARTAN40 9/16/2010 11:21PM

    "low blood sugar wooziness" sounds really bad. Please take care of yourself as your try to reach your goals. You don't want any healty problems to set you too far back.

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SIMPLELIFE4REAL 9/16/2010 7:26PM

    I, too, used to always eat a banana before a run and I carried raisins with me on long runs.

I keep going over my calories even though I keep tracking them. When I get back to Illinois (a week from sunday), I'm going to go on a more structured food plan.

Way to go on losing the pound...every pound counts!

Comment edited on: 9/16/2010 7:27:40 PM

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TRYINGHARD1948 9/16/2010 6:34PM

    All the very best with the goals Michelle.

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LIVE2RUN4LIFE 9/16/2010 6:15PM

    Bananas and raisins eaten before a run can help. But the real secret to running nutrition is to eat enough carbs all the time, but especially the day before a run. If you are doing really long runs (more than an hour), then you also need to eat carbs during the run.

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BUTTERFLYBLUE67 9/16/2010 5:25PM

    I always eat half a banana before I run because I get low sugar woozies regardless of whether I run or not.

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FRANNIEDID 9/16/2010 3:59PM

    You are doing great! I am not doing quite as well, but you have inspired me.

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September Health and Fitness Goals

Sunday, September 05, 2010

*Lose two more kilo (ca. 4 pounds) in time for October retreat
*Log 1200 cardio miles
*Burn SP recommended number of calories each week
*Track and stay in Calorie range at least 5 days a week

I have lots of other goals that I'm working toward in other areas - like studies, work, home, ministry, relationships - but I'm not going to list them all here because it starts looking too much like a To-Do list! And it wears me out looking at it. So I'll keep that list offline for now!

  
  Member Comments About This Blog Post:

CAROLFAITHWALKR 9/17/2010 8:20PM

    Excellent goals! You've got alot going on!

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CMPEARL 9/15/2010 11:03AM

    emoticon I hope your month is going well...you have wonderful goals!!!

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ZELLAZM 9/11/2010 11:17AM

    You're on, Frannie. I leave on the 5th. So I want to lose 4 by the 4th. That has a nice ring to it, I think!
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FRANNIEDID 9/8/2010 3:26PM

    When is your retreat? I will try to lose 4 lbs with you!!

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SJG1953 9/7/2010 11:45PM

    Those are great goals Michelle! emoticon

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SPARTAN40 9/7/2010 10:21PM

    Great goals!

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SIMPLELIFE4REAL 9/6/2010 8:07PM

    Very reasonable and achievable goals! Sorry you had to "labor" on "Labor Day", but I'm sure you get some holidays there I've never heard of!


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CTEMPLE 9/5/2010 5:33PM

    Good Idea!
Claudia emoticon

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ASMPP1 9/5/2010 3:10PM

    emoticon

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BKWHITE3 9/5/2010 1:19PM

    Great goals!

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STORMTMB 9/5/2010 11:43AM

    Good luck with all of your goals! You can do it!

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BANDMAMAPC 9/5/2010 11:17AM

    Looks doable. Have a great run. I'll be stepping up a notch three days a week starting tomorrow. Got new workout clothes. emoticon

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LIVE2RUN4LIFE 9/5/2010 11:09AM

    These sound very realistic and doable. Hope you are enjoying the weekend!
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September's coming

Monday, August 30, 2010

It sure feels like it, too! Temps in the lower 50's and rain, rain, rain. I hope the summer is not quite over weather-wise. A "golden October" would be nice, please. Thank you.

Today I'm without my car. Louise is in for her mandatory 2-year inspection. There is virtually no such thing as a "beater" here in Germany because of these inspections. Rust on the body and frame have to be repaired, as well as any oil leaks - anything that might be a safety or environmental hazard. It's going to be expensive, but still cheaper than investing in a new-to-me used car. I can look forward to that in 2012, though.

I only have evening lessons at the language school so am puttering around here in the apartment, doing some meal prep, and thinking about making my goal list for September. My August goal has been basically - SLOG THROUGH IT. And, with the Lord's help, I've almost made it!

Happy Labor Day, end of August, new fresh start in the new fresh month to my Spark friends!

Edit! Just realized that Labor Day is NEXT Monday in the US! Hope it's a good one whatever! :D

  
  Member Comments About This Blog Post:

CHRYS13 8/31/2010 7:32PM

    I just finished writing my September goals about 5 minutes ago. While writing, I couldn't help but bemoan the fact that (once again) Summer slipped right past me! Here's to a warm'n wonderful September, and achieving those goals! emoticon

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ASMPP1 8/31/2010 6:10PM

    Cooler temps, a taste of fall coming this weekend here. We will have another hot spell before it settles in here. emoticon

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INTERSTATEVERSE 8/31/2010 9:10AM

    good luck with the car. looking forward to a "golden october" too!

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_VALEO_ 8/31/2010 3:20AM

    We are "enjoying" the same climate. An Indian summer would be nice.

I hope Louise will pass the inspection, and won't have a complete make-over!

Here's to September!



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CTEMPLE 8/31/2010 12:53AM

    Start of Spring here but it doesn't feel like it! We had yearly inspections in Sydney NSW but here in Queensland we don't. I always thought it was a great idea, no surprises.
Claudia

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SIMPLELIFE4REAL 8/30/2010 2:49PM

    Fall is coming earlier to you in Germany than it is here in Tennessee. It's just beginning to get cooler at night and in the mornings. it's making it much easier to get out for walks.

I'll keep my fingers crossed for you for a golden October!

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LIVE2RUN4LIFE 8/30/2010 12:28PM

    One of the compensations for dealing with our climate here in Texas is that no one has to worry about rust on their cars. I would gladly contribute some of our heat to your "Golden October" for some of that 50 degree weather (those are winter temps here.)
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LILYBELLE8 8/30/2010 11:43AM

    You could well be describing the weather here in Idaho where I live - and I'm not so sure I'm ready for winter which seems to be coming on much too fast. About "slogging through August" - I think you've had a lot of company on that journey, even though you may have thought you were alone! The important thing is for us to remember "the important things" which include watching what we eat, and when; how we use our bodies, and when; and keeping our spirits alive and well. Sounds to me like you're doing a good job of all three. Now Louise, she might be another story!! Best wishes - Lily

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TJOEYMO 8/30/2010 10:13AM

    I'm loving the 'Slog through it' goal. Ha, ha--that still counts, doesn't it? I felt that way for August, too, but am just stepping back into a consistent schedule (kids are back in school). Feels so good!

I love how you love to learn, Michelle, and can picture you in Germany. My husband and I honeymooned in Germany--beautiful!

Hope Louise doesn't cost an arm and a leg :)

Enjoy your day.

-Tami

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BANDMAMAPC 8/30/2010 9:57AM

    It's going to be in the 90s for a few days here so summer is not ready to depart here in Jersey for a while. We had our share of rain about two weeks ago so maybe wishing for at least on more good rain before school starts for the kids. I gotta work my butt off this week, I gained two pounds from eating out two straight days. So, I gotta go, go, go.

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IRISHGIRL74 8/30/2010 9:00AM

    It'll be in the 90's from today until Thursday or Friday here in PA. I know I have to save for a new car soon myself, but my budget is squeaking so tightly, I know I'll need to find a 3rd job. Never fun. Have a great week!

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NEWNAC304 8/30/2010 8:32AM

    It doesn't feel like Fall is coming here yet. It's going to be hot today and tomorrow and then start to cool off. I'll take your lower temps, and we could use some rain too!

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