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    STEPH-KNEE   73,835
SparkPoints
60,000-79,999 SparkPoints
 
 
January Check In #3...

Tuesday, January 22, 2013

Yes, I'm becoming one of those people that blog more than once a day. emoticon And no offense if you are one of those people that blogs multiple times I day, I enjoy it, it gives me something to read. emoticon

Anyways, just my check in, nothing exciting but it is really helping me to see where I need improvement. emoticon

emoticon And the recap for January 16th - January 22nd emoticon

emoticon Track water and get a minimum of 8 glasses. 6/7 days.

emoticon Strength Training: 3/5 days (I keep skipping the days where it's lower body, but keep getting the arm days done. I will work on this)

emoticon Cardio: 7/7 days (Two "rest days" but include walking) emoticon

emoticon 1000 Monthly Fitness Minutes: 873/1000

emoticon Track Food: 7/7 days emoticon

emoticon Stay In Range: 3/7 days emoticon I knew this wasn't going to be good, but I didn't realize how bad it truly was until just now. The good news is, when I was going over range previously, that could mean a 3000+ calorie day, I have significantly lowered that to where a "bad day" might be 2300. It's a step in the right direction but the #1 focus of this next week is going to be getting my eating back to what it needs to be.

emoticon Blog about goals once per week: This is it, so emoticon

Overall: 79%, definitely needs improvement and food choices and staying in calorie range are the main goals for this next week.
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  Member Comments About This Blog Post:

IMSOOZEEQ 1/26/2013 3:54AM

    emoticon I like seeing that you are continuing to do your weekly update blog and that after you put the results, you give an "analysis" of each thing. That shows that you are really seeing where things need to be changed and where you are making progress. You are right that although there were days where you went over on calories, the totals are no where near what they were and that is great!

You are doing it my friend and I am so proud of you!

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MERRY_XMAS 1/24/2013 10:22AM

    emoticon emoticon

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LRSILVER 1/23/2013 4:49AM

    You are being accountable. Now start meeting your goals. You can do it.!!!

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LIBELULITA 1/23/2013 3:58AM

    I'm impressed. Out of curiosity, why do you skip the lower body days? Do you find that harder? Keep up the good work and look forwards to seeing how you get on this week emoticon emoticon

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BETHIEBOOPS 1/23/2013 1:43AM

    I know it's mostly for you to keep track of yourself and stay accountable, but I still think you are doing great. I'm with LisaN up there (or down there?) planning your meals can help stacks. It didn't work for me, because I'm too flighty and "inspired" (or something) but it can really help to get out of a rut. Hubby has decided to try and lose weight, and I've been telling him SMALL STEPS. I think he gets irritated, but really, this is the key, Can you ID what is causing the extra calories? Sometimes it's emotional, but sometimes it's the brand of ice cream you are treating yourself with. Are you eating out more? etc etc. Sometimes it's easier to squeeze out the behaviour causing high cal days with good behaviours than to "eat better".

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JACOBSBELOVED 1/23/2013 1:43AM

    You're doing good! I love how much lower the bad days are!

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LISAN0415 1/23/2013 12:12AM

    Hey- you are definitely improving, and holding yourself accoutable.

I'd like to make a suggestion that has Truly helped me, and maybe it will help you:

Plan what you will eat the night before.
Before I go to sleep, I plan what I wil eat the next day based on what I have in the house and within my range, I even leave about 150 "extra of healthy snacks, in case I get hungry.
Here's a typical day for me:

1st Meal (Breakfast (except I work 7 pm -7am, so my schedule is different than most)
1 Egg - about 70 calories (either hard boiled or scrambled)
Light Yoplait Yogurt -90 calories
2 Jimmy Dean's or Bob Evans Light Turkey sausage links about 70 calories
1/2 cup strawberries- about 45 calories
275 calories so far

1st snack 2-3 hours later:
Apple slices about 45 calories
1 Sargento Light Colby Jack cheese stick 60 calories
Total snack : 105 Total so far 380 calories

Mid day meal/Lunch:
Progresso reduced sodium chicken and veggie soup: 140 calories
Cucumber slices: 35 calories
2 ounce slices Sara Lee deli reduced sodium turkey breast: 60 calories
Jello sugar free chocolate pudding: 60 calories
Total lunch: 295 calories total for day so far: 675

2nd or afternoon snack:
Baby carrots about 5 oz: 35 calories
2 Tbs Oasis Garlic Hummus: 35 calories
1/2 ounce of almonds ( about 13 almonds) 60 calories
snack: 130 calories Total: 805 calories so far

Leaves me 400-650 calories for dinner :)

Dinner
1 6 oz boneless skinless chicken breast baked: 210 cal
1/2 cup sweet peas: 60 calories
small-med baked potato- 160 calories
1/4 cup low fat shredded cheese on the potato: 80 calories
dinner: 510 calories

Total: 1315 calories well within range, and I still have a little over 100 left if I need a healthy snack like yogurt or low fat string cheese

And that's a lot of food!
Planning one day ahead really helps me stay on track. otherwise I just might grab things on the go, or if I track AFTER I eat, I find I went over my range without realizing it.

If you notice too, I tried to get a lot of protein in there. 5 servings of fruits or veggies and some calcium and healthy fats (like almonds)

I hope that helps you!

Lisa

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AHTRAP 1/22/2013 10:43PM

    Yeah, I'll say you're nailing the "blog once per week" goal emoticon

You're in the ballpark with most of the rest, except for that one guy who's still tailgating out in the parking lot...good luck bringing that goal into line!

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JESSICA_STULTZ 1/22/2013 10:28PM

    emoticon emoticon

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GOPINTOS 1/22/2013 9:54PM

    Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Calorie Cycling Team
Missourians Team
Perfect Health Diet Team

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JUSTLIKEALICE 1/22/2013 9:07PM

    Awesome Job!! emoticon emoticon emoticon

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LUV2SURFCHIC 1/22/2013 8:58PM

    emoticon

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JAMBABY0 1/22/2013 8:52PM

    Your getting there keep it up

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