ZIRCADIA   49,175
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ZIRCADIA's Recent Blog Entries

I AM -- a maintainer. :)

Monday, July 28, 2008

Based on the advice of the SparkPeople article "Your Nutrition Plan for Maintenance" I adjusted my "Weight Loss Goals" and came up with my nutrition plan for maintaining.

www.sparkpeople.com/resource/wellnes
s_articles.asp?id=1065


That's the link to that article, it's also in my favorites if that doesn't work.

So I left my calories burned per week at 2300, which I might adjust, but for now I'm going to leave it the same because I think I've been meeting or exceeding that pretty consistently.

SO! Wanna hear what it said I'm eating now???

Cal: 2000-2350
Fat: 50-88
Carbs: 256-366
Protein: 60-197

WOWWWWWWWWWWW!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!

I think I'm definitely gonna be aiming to the bottom of that range especially at first to see how it works for me. It's going to definitely be a time of experimentation to see what works for me. I had some different excercise this weekend than I anticipated -- no long run, but I did a workout video from Jillian Michael's on my ROKU Netflix player box! IT WAS AWESOME. :D Some Cardio Kickboxing thingie. And then later I had to go to the gym to get my swimsuit for swimming in someone's pool that evening, so I decided to make it worthwhile and did some ArcTrainer and tried a NEW bike they have -- Expresso.net? It has a computer screen and it shows you tracks and trails and whatnot. You can also shift gears. I think I will be using it because it felt a LOT HARDER than the regular stationary bike -- oh and you steer, too. It's not one of the kind I've seen online that incorporate actual leaning, but you do turn the handlebars.

ANYWAY. And I also played in a pool for hours which was so much fun. :)

Then yesterday I was going to do my long run, but I was soooooo sore. So I decided I needed a day off. This morning I did part of the Project Mayhem Challenge -- I want to do it fully.

It's a countdown challenge -- starting at 20 reps working down to a circuit of 1 rep each -- Pushups, Squats, Dips, Flutter Kicks, Lunges. (I think that's it.) I did 3 circuits, so I only got down to sets of 18 before I had to start getting ready to leave -- but that was a time thing. I will spend more time on it next time I do it so I can see how far I can really go.

For those who are curious, my weight was up a little this morning, but I'm chalking it up to some bad food choices Friday and Saturday. Not so much overeating, just the types of food. It's a fluctuation. I've decided to leave my ticker as a monument to my achievement, and only adjust it if I start weighing consistently above my maintenance range of 165-170, at which point I will work on losing again. :)

HERE'S TO A LIFETIME OF HEALTHY HABITS!!!!!!!

  
  Member Comments About This Blog Post:

SKYFYRE 8/1/2008 12:52AM

    Holy Toledo! You have been blogging all this time and I haven't been getting any notices! Grrr! I will have to check everyone elses page to see if I am missing theirs too!

Anywho, Dana, YOU ROCK!!! I want to be a maintainer too, and I love checking in to your page for inspiration! AWESOME!!!

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MARLIE13 7/31/2008 5:40PM

    That bike sounds awesome! I want one at my gym now!

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OWLWHO 7/31/2008 10:51AM

    Way to go! Thanks for sharing your ideas and stories with us. I have been inspired!

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ODETOLIFE 7/31/2008 8:27AM

    Dana,
You're such an inspiration!
Thanks so much for all of your little comments, they are a big deal to me!

I am so proud of you. Where you've come from, where you are going, and how you have gotten where you are...its so amazing what we are capable of if we just give it some time, and a chance.
When I crawl all the way back, I am going to keep checking your old blogs on a daily basis. There's got to be so much to learn from you!
Thank you. I love the new you!
I'm aiming...my targets are set, but I'm going to let that bullet be as slow as it needs to be. I don't like crashing. I kinda crashed this summer, but I know it was for a reason. I am aware of it now, and I can walk forward again, and not give up. Thanks in part to you!

So, thanks again! YEY! This has to be so exciting for you. I'm so happy!

Hugs!

Lis

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LYNNETH7 7/29/2008 11:19PM

    2,000 calories, yummeh! Congrats again on entering MAINTENANCE MODE... I'll be joining you in a mere 2 years... lol

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CATIATM 7/29/2008 8:11PM

    I made poor choices the past three days and am paying dearly for it. I'm up 8 pounds! (Although, strangely, my total % of body fat has gone down.) So, it's back to basics to make sure I don't completely derail.

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CECE0330 7/29/2008 5:16PM

    YAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!!!!!!!

E
very time i feel like throwing in the towel, i think of you & others on Spark who have beat the odds, and changed your lives so dramatically. You know how it's easy to look at people and think "oh sure, they were probably BORN with good genes." lol. Nope, some people busted their humps to get to the place they want to be.

So WOO HOO! to you! Man, and I soooo was not thinking that once i get to goal, I can up my calories. Holy crap! It will feel so luxurious! So this mean little 1300-1400 calories a day isn't for life! That's motivation alone! ;D

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MISSHOLLYDAE 7/29/2008 4:30PM

    Absolutely fantastic stuff! I can't imagine what it must be like going back to a 2,000 calorie diet after extended periods eating 1,200-1,500 a day. I bet that will nice having more breathing room when planning your meals each day though. Ah things to look forward to someday, planning a 2,000 calorie day when you actually know what good stuff to eat as well!

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LILLIAN364 7/29/2008 7:39AM

    Great job. Over 2000 calories a day. Wow!

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AKASHA66 7/29/2008 3:53AM

    Yippee! Yeah for you, but that really does sound like a lot of food, doesn't it?!

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4565S568SDS 7/28/2008 10:18PM

  That's a lot of food. Dang.

Seriously, congratulations on making it. That's awesome.

emoticon

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MDTWEETY 7/28/2008 10:15PM

    How exciting to be in the maintenance stage! YAY!!
You've got much cooler machines at your gym than my gym has. Last week I complained to the front desk about the fuzzy TV screens on EVERY treadmill downstairs. WTF??? I like the classes much better. Tomorrow morning I am going to try water aerobics. Never done it before, so we'll see how it goes. I hope there will be someone around my age in the class.
Have a nice evening!


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CURVES_N_CURLS 7/28/2008 7:08PM

    Ooh - welcome to 2,000+ calories per day!

Trust me, you'll get used to it. ;-)

-Lisa

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BRUIN2 7/28/2008 5:53PM

    emoticon

YAY!!!

How freaking cool. And look at you burning 2300 cals a week - that's crazy impressive!!

The new bike at your gym sounds fabulous!!!

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Yadda yadda

Thursday, July 24, 2008

Not a lot going on, but I felt like blogging.

Got my run in this morning!!! 2.35 miles, but it was sprints, so I'm happy with that. Stayed up too late last night... but I got up, I ate, I drank water. :) I got my music. I ran inside (no heat!). Yeah, so I avoided all of the mistakes I made on Tuesday, and things went much better.

I really felt like doing Strength Training, but I plan to do the Project Mayhem challenge tomorrow which is a full body intense circuit, so I did not want to double up on days back to back. So I restrained myself and instead spent a good long time stretching, which is probably what I needed to do anyway. I have to admit, I don't think I devote the time I really should to stretching. I DO IT!!! But I should do more.

Not much of a deficit last night, but I'm ok with it. :) I made the most amazing rice last night -- it was white rice (which was just because it would cook faster, I'll probably make this with brown rice next time), chopped up red peppers and green onions, and cooked morningstar breakfast patties crumbled up and mixed through, seasoned with a bit of salt and cayenne pepper. SO GOOOOOODD!!!!!!!!!!!!!!!!!!!!! And tilapia. Which was fine. :)

7/23: (1920+0) - 1833 = 87

7/21-7/23 = 1027, Average/Day = 342.3333

I definitely haven't been getting the kind of calorie burn this week I usually do, but I feel ok about it. I'm getting my runs in, and I will be doing at least 2 days of Full Body ST (maybe 3 if I get it in on Sunday as well). I'm about 1300 calories away from my calorie burn average I have entered into Sparks -- but I know I'll burn probably around 700-750 cal doing my long run, or more, depending on how long I really go, so that leaves 600 more calories to burn between tomorrow and possibly Sunday, which if I do the circuit training challenge both days I will still meet it. Soooo ok. :D

Both of my co-workers decided to go to lunch at the same time. I was gonna take a snack break, but I'm going to wait for one of them to return. No big deal, but now that I've said that it's no big deal and their gone, I'm getting hungry. :D HAHAHAHAHAHA :D I'll survive.

  
  Member Comments About This Blog Post:

SKYFYRE 7/26/2008 10:25AM

    Sometimes I am greatful to feel hungry. Makes me recognize how I've changed, and that I am actually able to listen to my body tell me it is time to eat instead of eating because I'm bored or sad, or whatever!

Anywho, because I completed my 10.5mi run this morning you have inspired me to get Ellie Kreiger's cookbook on amazon this morning!! Can't wait to try some recipies!!!

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KMKMOM 7/25/2008 2:59PM

    I'm glad you had a better run yesterday than you did on Tuesday. That garbage smell had to have been awful. Keep up the good work!

-Katie

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MISSHOLLYDAE 7/25/2008 12:12PM

    Yeah I need to learn how to do more with rice. I want to get a rice cooker, I hate making it on the stove. That's why I have the success rice, lol, its usually the only thing I can cook decently that's not all stuck to the pot. I'm going to convince my hubby to go to the Asian food store and at least get some proper rice, the store is on his way to work anyway (ohoho devilish laugh ;D ). I know that rice is cheap especially if you buy bigger quantities, I just need to incorporate it into different dishes and things.

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AKASHA66 7/25/2008 8:16AM

    You are still ding great and your rice sounds good too!

Question--do you work out with a heart rate monitor? Any wisdom to share?

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BOTZZZ 7/24/2008 2:48PM

    where your deficit is concerned, welp, you are after all technically maintaining now right? ;) and that rice sounds like how I make mine sometimes ;) I list "white rice" on my menu but it is always spiced up somehow, peppers onions, cayenne pepper black pepper some Adobo, diced tomato, a little salsa and a bit of light sour cream, the list can go on forever, yours sounds good with the morning star in it.

As Ever
Me

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OFF DAY!!!!!!!!!!

Wednesday, July 23, 2008

Gotta be into work earlier than usual today and tomorrow, and was just so not feeling anything this morning... so I decided today would be my off day this week (and probably Sunday, too), but I do intend on doing stuff tomorrow and Friday and Saturday/Sunday (not sure which).

Tomorrow will at the bare minimum be some running/speedwork. :D I think I might do it at the gym and do sprints, so that I don't have to worry about getting up SO early to avoid the heat. I can't stand running for any kind of distance at the gym indoor track (turn and turn and turn and turn), but sprints are different.

7/15: (1920+379) - 1764 = 535

7/14-7/15 = 940, Average/Day = 470

Tonight is So You Think You Can Dance!!! YAY!!!!!!!! :D So I have that to look forward to. ;)

Also, this morning the scale said 165.4 FYI. Feeling extra good about my choice to go into maintainance next Monday. :D The fact that it's less than half a lb now makes me feel like less of a cheater. ;) HAHAHAHAHA

  
  Member Comments About This Blog Post:

SWEETZMIX 7/24/2008 10:51AM

    My off day was Wednesday too.

You know I am trying the calorie deficit thing. I think it will help, it's kinda weird though because some days it's like I am missing so much calories..LOL I did do the calculations right, I did them 3x to make sure. I used the spark link u sent me.



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CECE0330 7/24/2008 10:11AM

    Down to .4 lbs! Woo hoo to that! Still waiting on freaking AF here. I'm beyond frustrated at this point. d*@# body.

I like that post below....I've lost a toddler! I actually have used my daughter to "see" my success. As she gains, I hope to lose the same. Right now I'm a bit ahead of her-I've lost 27, and she weighs 26 lbs. So by the time she weighs 40, hopefully I'm down 40!

Anyway, enough blabbing-enjoy your day off!

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WHATAGRL42 7/23/2008 10:28PM

    Tonight is also BIG BROTHER. Trash, I know, but I can't help but watch.

Hey, I came across this on another user's page (sirinalatina), and thought of you. I think you might have lost a couple bales of hay, or a small pony. Pretty amazing. I've now lost 2 racks of baby back ribs, and an ostrich egg!:

HOW MANY POUNDS HAVE YOU LOST?

1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human’s skin
7.5 pounds = an average newborn
8 pounds = a human head
10 pounds= chemical additives an American consumes each year
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale’s brain
20 pounds = an automobile tire
23 pounds = amount of pizza an average American eats in a year
24 pounds = a 3-gallon tub of super premium ice cream
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephant’s heart
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant’s penis (yep, weights more than his heart!)
66 pounds = fats and oils an average American eats in a year
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the World’s Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
117 pounds = an average fashion model (and she’s 5’11”)
118 pounds = the complete Encyclopedia Britannica
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe
138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
144 pounds = an average adult woman (and she’s 5’4”)
150 pounds = the complete Oxford English Dictionary
187 pounds = an average adult man
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony"



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CURVES_N_CURLS 7/23/2008 10:07PM

    Take the day off... You deserve it, and you'd be surprised - sometimes you bounce back even stronger with a bit of a break. No lie! :)

-Lisa

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World's Worst Run EVER.

Tuesday, July 22, 2008

HAHAHAHAHA

I think all runners know there are just those days.....

Possible reasons for crappy run:

1. Lack of sleep
2. Heat (due to lack of sleep I puttered and postponed until 9:30 instead of 8AM)
3. Improper Nutrition (ate a hot dog bun right before heading out the door as my running sustinence)
4. Improper Hydration (didn't drink a THING)
5. No music (well, maybe this one isn't why)
6. And oh yes.... GARBAGE JUICE AND STENCH!

Yeah, apparently I ran RIGHT AFTER the garbage truck went through and picked up all the trash, so there was "garbage juice" all over the road and everyone's stinking garbage cans were still out and baking in the hot sun. It was disgusting. So all of the other stuff... and then on top of all that, I start getting going and having to sometimes breathe mouth only and try not to puke. :P

I decided that it was ok to call it quits at 2.6 miles instead of my planned 3.25. I've read that a run less than 2 miles doesn't really count as a training run so I stuck in in there longer than 2 miles at least. :D HAHAHAHA. Oh well. Still burned calories.

:P

Last night... I'm not really sure how much chicken I ate, but I was not pleased with the recipe in general. The bananas were horrible. But the chicken was ok. Probably will not try this recipe again. (This was from an American Heart Association Cookbook, BTW, not from my beloved Ellie Krieger. :D) So anyway, I estimated high on the chicken just in case.

7/22: (1920+336) - 1851 = 405

Not too shabby. Today thus far is shaping up ok, burned 379 calories through my run and am about where I usually am after breakfast and lunch in calories so so far, so good.

  
  Member Comments About This Blog Post:

CURVES_N_CURLS 7/23/2008 10:05PM

    Meh.

It happens.

No worries... Celebrate your discipline, and your dedication to doing it no matter what. :)

-Lisa

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ILOVEAARDVARKS 7/23/2008 7:27PM

    Awww! Tomorrow is another day. And it's not garbage day!

I have those off days too when nothing seems to gel. But then tomorrow may be one of those days that is perfect: perfect weather, no garbage juice, and if you remember to drink and eat good pre workout stuff you will feel better starting out. Would you try and fuel your car with Twinkie filling and expect it to run? Try a bowl of oatmeal with a touch of brown sugar if you like that - it is my FAVORITE workout food. If I do not eat a bit of carbs 30 minutes or so before a workout, it is more difficult to stay efficient. Seriously, if you like oatmeal, try Steel Cut Oats. They make me so energetic and full for hours!

Remember, tomorrow is another day...and your run will be waiting and it will be better than today. I promise! (Anything is better than running in garbage juice!)

emoticon

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MISSHOLLYDAE 7/23/2008 4:50PM

    Yeah I can't stand the heat, I like fall. Fall is the greatest season and I can't wait for it to come every year! Anyway from my stand point a two mile run sounds awesome, so don't beat yourself up, you got up and did it right? Good job for that!

emoticon no no no
emoticon yes yes yes

Comment edited on: 7/23/2008 4:49:09 PM

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LYNNETH7 7/23/2008 11:40AM

    I had a day like that once... I was walking at NIGHT, and it was still like 85 degrees and sooo humid... I couldn't stand it!

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SHINYSILVRVOLVO 7/23/2008 10:51AM

    Garbage juice?!?! Yuck! Yeah, I'd call it quits too if I was running in the middle of that kind of crap! Great job on sticking it out even that long!

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LILLIAN364 7/23/2008 10:31AM

    I also messed up my first run by not bringing my Ipod. Music keeps me going. It's critical.

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MDTWEETY 7/23/2008 9:32AM

    LOL! You crack me up. I think I have had a bad run because of all those reasons too, at some time or another. I think music is VERY important. I don't think I could get through a run without it. Matter of fact, I'm getting tired of my playlists. I need some new tunes!!!!

I love Ellie Krieger too. She rocks!
Have a great day. emoticon

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LILLIAN364 7/22/2008 10:03PM

    You turned your foot wrong at the starting gun and nearly tripped and your foot ached for the first few blocks. No, I did that.

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4565S568SDS 7/22/2008 9:02PM

  I'm going with "it was just that kind of day." I could not get into a groove at the gym and only ended up walking for 15 minutes then strength trained. I think it's because I was there at 5 and all the after-work crowd was making it crowded. I love my 3pm mostly-empty gym.

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SLCOLMAN 7/22/2008 8:24PM

    Ewwww Garbage Juice!! Sorry about the not so great in your book run :(

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I'm there.

Monday, July 21, 2008

... or close enough. :)

This morning - 165.8.

YES!!!!!!!!!!!!!!!!! :D I weighed a few times to make sure and each time it was the same EXACTLY.

I'm not going to officially change my intake to maintainance mode until next week, just to see if I can drop that .8lbs this week, but if I don't... I'm going to change it anyway.

CLOSE ENOUGH, RIGHT??? :D

This weekend I cut myself some slack and only did my long run on Saturday and that's it. 5.15miles. WOOHOO!!!! Gotta get that number even higher one of these days, but for know, I'm really happy. I only got up to 3.5 the week before that, so I wasn't sure I would still have it in me to go that far, but lo and behold. I DID. I really think I could have gone 6 miles maybe... MAYBE... I'm remembering how that last part was such a struggle now that I think about it... but it's mostly mental, anyway.

I took a cheat meal on Saturday. IHOP wasn't really a cheat meal, more like a momentary lapse in portion control since I had planned on eating there. :P And it wasn't that bad anyway.

Saturday's calorie total ended up at around 2100 calories, which is not too bad considering my BMR before excercise was 1940 -- so 160 cal over? And on a day I burned 719 calories?

Here's some deficit tracking for last week:

7/14: (1940+450) - 1873 = 517
7/15: (1940+583) - 1679 = 844
7/16: (1940+306) - 1850 = 396
7/17: (1940+0) - 1941 = -41 (:P)
7/18: (1940+0) - 1571 = 369
7/19: (1940+719) - 2100 = 559
7/20: (1940+0) - 1914 = 26

Total Deficit: 2670, Average/Day: 381.4

Still a nice sized deficit, and I came pretty close to my calories burned through excercise goal (2058/2300), especially considering 3 days off.

Today I attempted Project Mayhem's challenge, and subbing turkish get-ups w/ my kettlebell I think made it WAY more challenging than it's supposed to be. I got through 20 of the 30 reps the first part is supposed to consist of, even though I broke it into a circuit of 10 reps and not 3 sets of 10 - next excercise 3 sets of 10 and so on. So I did 2 circuits of 10 reps per excercise, and then 50 of the 100 curl ups. :P

Gonna try it as written on Wednesday to see what a difference it makes.

  
  Member Comments About This Blog Post:

CURVES_N_CURLS 7/23/2008 10:05PM

    What'choo doin' deletin' my comments, and shizz...?

;-)

-Lisa

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BLAZEGRRL 7/22/2008 9:40PM

    You rock!!! So inspirational and you should be extremely proud of yourself, girl! Keep it up :D

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SLCOLMAN 7/22/2008 8:26PM

    Woo Hoo on that weigh in!!!

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SWEETZMIX 7/22/2008 5:28PM

    Hey.... emoticon

I seen someone else on spark does the calorie deficit with the BMR stuff. It seems to help people keep track, I think I am going to try it. I think when I first started spark I came across an article mentioning BMR...

Also I don't think u did bad going to IHOP. It's not like u always go, a cheat now and then is good. I think when u get to that level which u are now, it's not even a cheat anymore...LOL



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GRACEFULTURTLES 7/22/2008 2:57PM

    WooHoo - I am doing the happy dance for you!!! Thanks for showing me how it's done :)

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LILLIAN364 7/22/2008 1:54PM

    Congratulation on reaching your goal! emoticon

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BOTZZZ 7/22/2008 1:46PM

    wow congrats on hitting your weight goal! or within .8 of it :P close enough for me! thats awesome. I am envious that you run so much and elated that your hard work has brought you where you wanted to be, as I said when I first read your page, you are an inspiration and thats that :)

As Ever
Me

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CECE0330 7/22/2008 1:46PM

    As always.....WOW!

Thanks again for sharing your amazing journey with the rest of us hopefuls! You can do it! .8 measly little lbs.....

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MISSHOLLYDAE 7/22/2008 9:37AM

    Okay .8 of a pound I guess is worth trying for, but you're right, you're there, lol. Thanks so much for the comments on my blog, you guys on here are so great. A mini goal of mine is trying to return the favor and be as good to you as you are to everyone else *^.^* I am so loving this community right now!

*hugs*

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XTIGERLILYX 7/22/2008 9:17AM

    emoticon




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DIVINEMADNESS 7/22/2008 12:15AM

    wooooo!!

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H2O4LIFE 7/21/2008 11:35PM

    Holy Crap! I thought i was freaky with my deficit #'s. Cool. I wish more people would take charge and use their BMR/deficit to get results. Good job!~high five

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CURVES_N_CURLS 7/21/2008 11:26PM

    Congratulations - both on the goal weight, AND the running progress. You're THERE (here?!)!!! :)

Now... STOP losing weight. Seriously. Before you fade away before our eyes. You ARE thin. You are DONE. Just chill and be fit for life. That's your job now.

-Lisa

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LYNNETH7 7/21/2008 10:48PM

    Congratulations to YOU!!!! emoticon

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CHAZELTON 7/21/2008 9:30PM

    Awesome Job!! So close you can taste it! I can't wait to get there! I love PM challenges, they totally rock your body!! I have seen a total difference since I have started doing them. Toning up quite nice, if you ask me! Anyway, way to go!

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CATIATM 7/21/2008 9:19PM

    You are a Spark goddess!

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MDTWEETY 7/21/2008 9:17PM

    OH WOW!! You did it! You've made it to goal!! I'm here doing a happy dance for you. Congratulations!
You are amazing!

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SAMANTHA212 7/21/2008 9:15PM

    Ooh you're doing get ups the real way with the kettlebell?
Dang girl...you are brave!!!!!

Congratulations on your loss, you are absolutely amazing. Less than a pound to your goal, you are basically there. So happy for you, congratulations!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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BRUIN2 7/21/2008 9:10PM

    This challenge you're doing looks intense - woohoo!

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