4KWALK's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=4KWALK 4KWALK's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ It's a TEAM challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5785548 Again I'm doing a 5% challenge. This is a wonderful way to join with others in this "Getting Healthier" journey. In previous challenges, I didn't look at being part of a team as much as I thought of being on my own journey. <BR> In this challenge I'm looking at the team aspect of it. If I don't exercise each day, then I can't give my team those miles to help us reach our destination. If I don't drink the water each day I can't give the team those water points. <BR> <BR> For me it seems to b... Tue, 23 Sep 2014 14:36:40 EST No Negatives http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5556854 Don't talk to yourself in negative terms. <BR> Would you tell your friend who is struggling to build consistency in exercise "You'll never do it." Or would you say to your neighbour "You don't stick to anything you start." <BR> No? <BR> <BR> Then why say it to yourself. <BR> <BR> Today use phrases that will help and not hurt. Be positive and not negative. <BR> <BR> Words to say to yourself.... <BR> <BR> You've been adding those fitness minutes to your routine. Good for you." <BR> <BR> ... Wed, 4 Dec 2013 13:40:43 EST My X's are moving............. Whoopee!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5520548 I discovered some fascinating, awesome facts this week as I was going through my closet looking for clothes that would stay up. <em>9</em> I looked and tried and pondered and wondered then I smiled, <em>41</em> laughed <em>334</em> and then did an improvised jig. <em>355</em> <BR> <BR> I noticed that my X's have moved.... <BR> <em>335</em> All my x's live in ?????? <em>38</em> <em>236</em> <em>236</em> <BR> <BR> I no longer have any clothes with a 3x marked on them... Tue, 22 Oct 2013 16:59:01 EST Fall 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5508954 Recently I was invited to this 5% fall challenge team. <em>465</em> Great, I thought. I'm up for a challenge. <BR> I have been slipping behind on my committment lately. I have put 5 lbs back on that I thought I had permanently lost somewhere in the woods. <em>446</em> But I didn't stay away far enough or maybe long enough to stop those pesky 5 pounds from creeping up my legs to attach to my middle again. <BR> <BR> So when this invitation came I said <em>224</em> <BR> <BR> Little... Wed, 9 Oct 2013 12:35:34 EST I'm Sparked Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5401188 Todays challenge in Spark Coach was to look back and see how far I've come. <BR> I did and now I'm smiling from ear to ear..... <em>334</em> <BR> <BR> 16 months ago when I joined SP I could not get down on the floor to do any of the mat exercises. Maybe I could get down but I knew I could not get up again. So I didn't ( get down or up) <em>198</em> <BR> <BR> Today I was on the floor for 30 minutes - Nope, I didn't fall and Nope I wasn't just lying around. <BR> <BR> I was actually ... Tue, 25 Jun 2013 10:10:32 EST Hurray for Fitbit. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5343340 I recently got this great little tool called Fitbit Zip. <BR> For some strange reason it has motivated me to walk, move, run or jump - any movement to count as a step. <BR> On the second day I had this handy dandy attached to my belt I crossed over the 5000 step mark. <BR> <BR> Yesterday on the 19th day that I had been wearing that cute little Zip I reached the magic number of 10000+ steps. <BR> <BR> Now today I had this strange <em>100</em> urge to get out and reach that magic nu... Thu, 2 May 2013 14:00:48 EST 355 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5315088 That's the number of days in my present streak of spinning the SP wheel. 355 days of learning to become the healthy person I was meant to be. I am learning consistency in exercising and this shows in my streak of 12 months of exercising at least 500 minutes each month. <BR> I feel lighter, younger and stronger. <BR> <BR> Spark People has helped me turn around from the self destructive path of obesity and now I'm on the road to fitness and health. I'm not there yet but I'm a lot further al... Sun, 7 Apr 2013 21:08:06 EST Gratitude Attitude http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5299713 I'm still following Spark Coach and its challenges. Todays challenge was to list at least three things for which I was grateful. I thought it rather odd that I even had to stop and think. I should have been able to rattle off at least a dozen items for which I am thankful. <BR> But this challenge showed me that I don't stop and recognize the things I can be grateful for.... <BR> <BR> <BR> Now it is a challlenge to myself to find at least three things each day that I can be pleased about. T... Mon, 25 Mar 2013 15:57:31 EST WII fit fun http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5279114 Yesterday I started something new after a suggestion in the Spark Coach program. Spark Guy said find something fun to do for exercise and that you would stick to it. Well I found my fun. I borrowed a WII fit balance board and disc and tried it out yesterday. It was fun. <BR> I tried the yoga, the strength training, the stepper and running in place exercises. <BR> <BR> <BR> After working for 30 minutes I challenged my granddaughter to try it. I did just as well as she did in most areas. Tha... Fri, 8 Mar 2013 16:15:17 EST Another challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5224498 Another challenge met. <BR> The challenge in the spark coack program yesterday was to get outdoors for at least 10 minutes. <BR> I was pleased that particular challenge didn't come earlier in the week because I wouldn't have met it. Temperatures over the first few days of this week were -18C to -26C so I was inside looking out for the most part. But when this challenge came up yesterday I said I am doing this one. <BR> <BR> Today it is a balmy -6C with about 6 inches of fluffy white snow c... Sat, 26 Jan 2013 14:43:06 EST Spark Coach challenges http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5190552 I am now following the Spark Coach program "Consistency & Motivation." <BR> Each day a new challenge is issued so each day you have something new to try. Yesterdays challenge was to add as much activity as possible to the day just by doing normal everyday housecleaning in a different way. Instead of making one trip up the stairs carrying a full load, it was suggested that you go up the stairs with one item at a time. By the end of the day I had a lot of trips up the stairs and more activity... Fri, 4 Jan 2013 19:46:58 EST New Year's Day - What will this year bring? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5184564 2012 was a great year. That was the year I found Spark People. <BR> Exercise and healthy eating became more a part of my life than at any point before this. <BR> <BR> I read articles, tracked, and spun the wheel for a streak in 2012 of 259 days. It seems I am learning to be consistent. <BR> (When I first read about Spark streaks I thought back to the streakers of the early 70's - only those streaks were made without clothes. : ) <BR> <BR> Another spark streak I am proud of is the 36 w... Tue, 1 Jan 2013 19:03:58 EST It's been a great day and I am thankful. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5175954 It has been a fantastic day today. For the first time in at least 3 weeks I have been able to stay home for the whole day. I just relaxed with my husband and son and so much enjoyed our Christmas day. <BR> <BR> I am so fortunate to have a home where I can be comfortable and warm on this cold Nova Scotia day. <BR> I had phone calls from family members - grandchildren, daughter, and mother. How loved I feel when I know there are people who care for me. <BR> <BR> Then I checked out Spark C... Tue, 25 Dec 2012 16:12:29 EST What's the real reason? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5065058 I just did another session of Spark Coach and in todays video the question was posed ...'What is your real reason for losing weight?" <BR> <BR> I had to dig behind some standard "one size fits all" answers to come up with my real reason why I want to lose weight. I actually came up with several. <BR> These goals can be motivators for me. Perhaps they will spark others to think of their real reasons for getting healthier too. <BR> <BR> 1. I want to live longer. I don't want to waste away sit... Tue, 18 Sep 2012 14:37:19 EST The Scale Doesn't Tell It All http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5050189 I have had a love/hate relationship with my scale for years. Several years back I got so frustrated with the scale I threw it out. Only helped me feel better for awhile but didn't help me change any habits. <BR> Then I went and bought another scale so the love/hate relationshiip could continue. Most weeeks it was ignored - totally - and I thought I was getting my revenge by letting it gather dust. But it would get me back whenever I dared step on it by showing me my weight hadn't magically b... Sat, 8 Sep 2012 20:32:26 EST This is working http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5042982 Today I walked, drove my bike and just moved for the pure joy of moving. Have you ever come across one of those days when you are super glad to be active. <BR> <BR> I am so ready for the pounds to go but they seem very reluctant to leave the home body they have occupied for so long. <BR> So I guess I'll just have to feed them less and try to jar them off my frame by moving more. <BR> <BR> I have not lost a large amount of weight but when I hefted a 20 lb bag of potatoes at the grocery sto... Mon, 3 Sep 2012 20:31:39 EST 5k Done but oh so much more...... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4999468 Today i completed the 5k walk challenge. One more hurdle jumped. One more challenge kicked to the side. <BR> <BR> I am feeling pumped and ready for the next challenge. <BR> <BR> How did I get here? <BR> <BR> In Sept. 2011, I dropped at work with heart related illness. I didn't know it then but that would be my last day of stressed, rushed, pushed work environment. For me it was a wake up call. <BR> At 58 years of age I was facing my own mortality - something I didn't even want to think... Fri, 3 Aug 2012 11:41:08 EST