BKWERM's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=BKWERM BKWERM'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 Been Quite the Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988341 So, it turns out that being out and functioning in the world also causes me to feel anxious. I had my follow-up appointment with my GP today and I must admit I was kind of nervous that he would send me back to work sooner than I felt ready for but I had to get him to fill out a form for work about my medical leave and he put on it that I'll probably be off for several weeks. I hope he's right. <BR> <BR> After my appointment, I decided to go grocery shopping since I hadn't on the weekend and... Mon, 31 Aug 2015 20:39:54 EST 2015 hasn't been wonderful so far... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984044 I got sick New Year's Eve and I probably should have been forewarned that starting the year off that way wasn't going to be good. <BR> <BR> My dad and I went to Cuba at the end of February. He was sick with a cold before we left but was counting on the hot Caribbean sunshine healing him. Unfortunately, we only had 2 days like that before it turned grey, windy and cool. Didn't help him at all and unfortunately, I got his cold on our return. In fact, I've had the cough portion of the cold ... Mon, 24 Aug 2015 19:38:08 EST A Fun Summer Quiz http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5977882 I received this summer quiz in an email and thought it seemed like something fun to find out from my friends. If you want to answer, too, create your own blog with the answers and send me the link. I can’t wait to see your answers (my answers are below). <BR> <BR> 1. What is your favourite summer treat? <BR> <BR> 2. What is your favourite summer fruit? <BR> <BR> 3. What is your favourite summer activity? <BR> <BR> 4. If you have a hot and sunny day off, what do you like to do best? ... Fri, 14 Aug 2015 13:22:53 EST BLC29 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5976668 The Biggest Loser Team (BLC) is looking for new blood. If you need the support of a wonderful bunch of SP members and the motivation provided by fierce competition to help you lose weight, this might be the perfect team for you. <BR> <BR> The basic requirements are posting often, exercising regularly, eating right and doing challenges on a regular basis. <BR> <BR> If this sounds like something you might be able to do, the BLC team is perfect for you. If you're interested, please join the ... Wed, 12 Aug 2015 13:24:59 EST Another Cough Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5961338 Today was my appointment with my GP. He took me seriously right off the bat since I was coughing before he even got into the room as I hadn’t taken any anti-coughing meds since 10 this morning (my appointment was at 3:40). <BR> <BR> I had typed up a summary of the cough which included the dates I’d been off sick, the symptoms I’ve had, when it’s worse, the side effects of the symptoms, everything I’ve tried and what has and hasn’t worked, the tests I’ve had and the results of ... Wed, 15 Jul 2015 18:28:11 EST Vacation is Done (for now) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5960197 Good afternoon. <BR> <BR> It's officially my last day of vacation (this time around). <em>39</em> So far today, I've made my clean eating protein packed banana bread and some Parmesan & Herbed Chicken Thighs. I was going to grill some zucchini, too but I guess I waited too long as it was moldy. <BR> <BR> I also exercised for an hour and called my doctor's office about the CT scan. So the good news is I don't have lung cancer or any other scary and fatal disease. The bad news is I stil... Mon, 13 Jul 2015 14:56:10 EST 2015 Goals & How I'm Doing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5951868 Review and tweaking our goals is part of the weekend challenge for this round of BLC. Here are my 2015 goals and how I'm doing on them: <BR> <BR> - lose 10 pounds (I've lost 4 so far) <BR> <BR> - eat clean more often and eat less junk (I'm doing pretty well on this. Weekends are still tougher as I feel like I deserve a treat by the end of the week.) <BR> <BR> - exercise a minimum of 6 days a week (I've exercised 159 days so far this year, which is a little less than half the number of d... Sat, 27 Jun 2015 16:35:07 EST Thank You http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5944179 I just got an email from SP saying SP has received enough votes for me to become a "SparkPeople Motivator." <BR> <BR> Congratulations! For recognition, your SparkPage now has a special "SparkPeople Motivator" icon, and your SparkPage will be featured more prominently on the main SparkPages section of the site. <BR> <BR> Way cool, right? This came about because people are always telling me how motivating I am and SparkFriends all around me keep getting SP Motivator awards but I never did an... Fri, 12 Jun 2015 20:46:07 EST My Lung Function Test, etc. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5941835 The day didn't start well. We had a thunderstorm overnight and it gave me a wicked headache, which in turn made me feel nauseous but I got up anyways and exercised (sort of). I had done some research about lung function tests online and it said not to do strenuous exercise before the test so I had already decided to do my Buns workout today so that I could get my 60 minutes of cardio for LCW tomorrow. However, I really wasn't feeling well so only managed to squeak out 20 minutes so no WEC ... Mon, 8 Jun 2015 14:45:31 EST Rheumatologist Appointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5936837 I had an appointment with my rheumatologist on Thursday. He said that my joints all look good, my blood work is excellent and despite my cough, there's no reason for me not to get my Rituxan next Friday and if the nurse has any objections, I'm supposed to tell her to call him. Sat, 30 May 2015 14:57:05 EST Tired and Depressed http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5935228 So, I had a doctor's appointment yesterday afternoon, which I only got into after a half hour wait in the waiting room listening to serious country and western music. I thought I was going to go mad and kill someone maybe even myself! If anyone here likes this type of music, I'm sorry if I'm offending you but OMG! I finally went to the bathroom and stayed in there for 10 minutes just because I couldn't stand it anymore! <em>40</em> <BR> <BR> So, my appointment with my doctor went as ... Wed, 27 May 2015 14:45:01 EST May Vacation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5930277 Good afternoon. <BR> <BR> It's my last day of vacation before returning to work tomorrow. I feel like I slept for most of it and didn't get everything done that I wanted to. Oh well, there's always my next vacation for some of that in July. <BR> <BR> It's really hot out today but after sleeping until noon, I've been reading outside on the deck as I want to savour my vacation as long as possible. I didn't do any grocery shopping this week so consequently, I have nothing made for our dinne... Mon, 18 May 2015 15:52:01 EST PiYo - Drench http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5930193 Doesn't that make you think that this is going to be a hard workout? Well, you'd be right; I definitely sweated more for this workout than I have for any of the others. It's not like it's a high impact workout by any means; it's just really intense. <BR> <BR> Drench is a longer workout than any of the others so far clocking in at around 50 minutes and you definitely should have water and a towel handy. <BR> <BR> As usual, there are a lot of planks, squats, downward dogs, tricep pushups, l... Mon, 18 May 2015 13:01:39 EST PiYo - Month 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5928138 This morning, I started Month 2 of PiYo with a new workout called Sculpt. <BR> <BR> Sculpt started with a light warm-up (shallow squats and lunges) and then proceeded into a more intense squats and lunges, which included some bowler lunges: <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/eb86bb7d-2957-44ae-b7b1-723896bb5a90.jpg"> <BR> <BR> I can't go as low as Chalene but you get the idea (that's my instructor, Chalene, by the way.) <BR> <BR> After the squats and lunge segment,... Thu, 14 May 2015 14:33:03 EST Cough Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5923629 I know that all of you have been concerned about me and the length of time I’ve had my cough (since February 27) but my family doctor gave me a requisition for a chest x-ray, which I had done on April 27. I received the results yesterday. <BR> <BR> So the good news is that my chest x-ray was completely normal but that’s also the bad news, in my opinion since there’s still no obvious reason for the cough. <BR> <BR> I asked the nurse to talk to my doctor about possibly getting a refe... Wed, 6 May 2015 11:01:34 EST PiYo - Strength Intervals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921798 Day 21 is PiYo - Strength Intervals, a new to me workout in the PiYo program. It was quite short and started with a lot of lunges interspersed with some cardio like jogging and speed skaters. Then, you do a series of sumo squats, burpees, lunges, and push-ups and the final part is doing beasts, down dogs, runner’s lunges, tricep push ups, and beast kick throughs ending with a cool-down. <BR> <BR> FYI - The beast move means that you get down on all fours and then lift your knees - I do th... Sun, 3 May 2015 12:15:25 EST PiYo - Buns http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921283 Being that it's Saturday, I was going to do two workouts for an hour long session but I slept in until past 10 so since I need to get out and get the shopping done, I only did the one. <BR> <BR> PiYo - Buns is a new workout to me with lots of squats, lunges for the first half of the workout and the second half is on the floor doing kickbacks, bridges, etc. <BR> <BR> Obviously, the first half was easier for me being that it was all standing. <BR> <BR> I messed up my PiYo rotation. I was sup... Sat, 2 May 2015 11:20:10 EST PiYo - Days 6-9 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5914324 Since last Thursday, I've done 4 PiYo workouts. On Friday, I did PiYo Sweat which is my favourite so far as I can do a lot of the moves, some with modifications and some without and I actually burn more calories, too and it's a longer workout. <BR> <BR> On Saturday, I did PiYo Lower Body and since it's a short workout, I also did Kelly-Coffey Meyer's 30 Minutes to Fitness Body Training lower body for a longer workout. <BR> <BR> On Sunday, I did PiYo Upper Body along with Jari Love's upper ... Mon, 20 Apr 2015 05:58:08 EST Cough Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911914 I went to the doctor's because I've had a cough for 7 weeks and my friends (real-life and Spark) were worried and kept insisting I go again (I've already been twice) but my lungs are clear and nothing else hurts and I'm not coughing up blood so he thinks I just have a really resistant bug. But he gave me a requisition for a chest x-ray just to be on the safe side and I'll do that next Friday afternoon when I'm off as I also need to get my shoulder ultrasounded at the same time. Wed, 15 Apr 2015 17:51:08 EST PiYo - Day 5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911591 Today, I combined the Lower Body workout and the Upper Body workout for a total of 45 minutes of exercise. It still didn't give me much of a calorie burn but it is what it is, essentially a yoga workout. <BR> <BR> I found that some of the moves hurt my right wrist today so I'll have to watch that but I found a way to modify pigeon pose without getting down on the floor so that was good. <BR> <BR> I was also able to transition to the floor for the core exercises without having to use the re... Wed, 15 Apr 2015 05:51:25 EST Another Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910962 I didn't have a good sleep last night so I elected to sleep in rather than doing PiYo. I was coughing for a lot of the night again. Sigh... I thought I was doing better when I was able to sleep lying down for 3 nights in a row without coughing. Oh well, 3 steps forward and 1 step back is better than the reverse. And, it's supposed to be another gorgeous sunny and warm day here today so I'll walk at lunch for today's exercise instead. Tue, 14 Apr 2015 06:12:24 EST PiYo - Day 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910300 Day 4 is called Sweat and so far, it's my favourite as it's mostly standing work like lunges and squats. There were also a lot of balancing exercises like Warrior 3 so I used a chair to help keep my balance with them. <BR> <BR> There are still a lot of planks and pushups, this time both tricep and regular ones but I was able to do some of the regular pushups using my bench and by having my arms farther apart. <BR> <BR> Tomorrow is supposed to be a rest day but since I essentially took one ... Mon, 13 Apr 2015 05:47:38 EST PiYo - Day 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909381 Today's workout was supposed to be upper body-focused but there was actually a lot of core work plus Chalene's favourite tricep pushups, which I can only do against the wall at this point in time. There were also lots of planks and crunches. I can only do planks using an exercise bench at this point in time. I hope to eventually be able to do them on the floor once my arms get stronger. <BR> <BR> I think going forward I'm going to do the Upper and Lower body workouts on the same day as th... Sat, 11 Apr 2015 11:26:27 EST PiYo - Day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5908675 Today was Define: Lower Body. There were a lot of Warrior poses, which are pretty easy, well except for Warrior 3 because I have no sense of balance but I used a chair for it so it was fine. There were also a lot of downward facing dogs and transitions to pigeon pose. I can do both those moves but I can't transition between them as easily as the instructor can because I can only get down to the floor by sliding my bum down my recliner to sit but maybe that's something I can work on. <BR> ... Fri, 10 Apr 2015 05:46:56 EST PiYo - Day 1 is in the books http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5908091 Day 1 is in the books. The first DVD in the program gives you the fundamental moves. I could do most of them with modifications but the ones that still trip me up are the ones you have to do on your knees. I can't put any weight on my knees because they hurt so I'll have to see what I can do. I'm not giving up (yet). <BR> Thu, 9 Apr 2015 05:46:48 EST Choosing a Workout Program to Do http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5906505 BLC27 is almost at an end and I'd like to do one of my 4 workout programs between rounds (BLC28 starts May 20) but I don't know which one I should do. So I thought I would post here which ones I have with descriptions about each and maybe you could help me figure it out. Two things to keep in mind is that I have bad knees and a bad right shoulder. <BR> <BR> 1. Supreme 90 (Tom Holland) <BR> <BR> I've done Supreme 90 before in 2013. Some liken this program as a cheap knock-off of P90X. I... Mon, 6 Apr 2015 14:48:29 EST Ups & Downs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5859356 Downer - The Linkin Park/Rise Against concert that I was looking forward to going to and for which I've had tickets since November has been cancelled due to one of the band members breaking his ankle during a concert, continuing the concert and now needing surgery on said ankle. <em>39</em> <BR> <BR> <BR> Upper - I lost 2.3 pounds this week, the first full week for BLC27 and am hoping for more of the same in the weeks to come. <em>334</em> <BR> <BR> <BR> Downer - One of my favou... Wed, 21 Jan 2015 09:15:11 EST Definition of Temperatures Internationally vs Canadian http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5853726 <img src="http://photos-ak.sparkpeople.com/nw/6/1/l612834503.jpg"> Tue, 13 Jan 2015 18:17:06 EST Super Hero Strength http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5809736 One day when I was 4 and my sisters were 2 (M) and a baby (less than a year), my 2-year-old sister and I were playing in the backyard and my mum was inside with the baby. I got busy doing something (don't remember what) and next thing I know M isn't there anymore and I don't know where she went so I went looking for her only to find that she was crawling towards the road. I yelled for my mum but she was on the second floor nursing the baby so it was up to me to save the day. I stopped my s... Mon, 3 Nov 2014 06:11:02 EST Today's Hike w/Photos http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5804647 My MIL and I hiked for an hour on the Bruce Trail and here are photos from the hike: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/8/l383628498.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/3/l53916897.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/9/l794637503.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/0/l507786444.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1145713838.jpg"> <BR> <BR> <img ... Sat, 25 Oct 2014 18:48:27 EST Weekend in Quebec http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5785465 I've returned from my weekend away. I managed to exercise for an hour for 3 of the 4 days of the BLC26 weekend challenge and got 119 points with one of the 25 point bonuses for doing part of the fit test. The only part I didn't do was the 1 mile walk because even though I walked 3 out of 4 days, the road was quite hilly so I didn't think it was a good indicator for the fit test. <BR> <BR> I think I even managed to eat pretty well overall. It's a lot easier tracking by paper than trying to... Tue, 23 Sep 2014 12:29:06 EST Reflections on BLC25 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5742808 BLC25 ends this Wednesday and I've got to admit that it hasn't been my best round. The good part is that I haven't gained much if any (final weigh-in is on Wednesday). The bad part is that I haven't lost anything either (at least not yet). <BR> <BR> I was thrown a curve ball in May at my doctor's office when I was told that I definitely have tendonitis in my shoulders and that I shouldn't use my shoulders for anything for SIX MONTHS!!! I must admit that I have not been happy with this pro... Sun, 20 Jul 2014 15:47:45 EST BLC Fit Test - Week 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5714115 SP has an article that talks about fit tests you can do at home and for this weekend's challenge, we were repeat the test which we did 6 weeks ago to see if we've improved. <BR> <BR> Here's the article in case anyone else wants to try it: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1112 </link> <BR> <BR> Here are my test results from Week 6 (today) comparing them with my Week 1 results: <BR> <BR> WEEK 1 - Walk 1 Mile - 20 minutes - SP rates this Poor <BR> ... Mon, 9 Jun 2014 11:02:52 EST Week 2 Weekend Challenge - Backup Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5693395 I don't believe in regrets and worrying about the past but that said, if I did overindulge one day, I would forget about it and just do better the next day. I also tend to do more exercise on the day that I might overindulge like tonight and Wednesday night but if it was an accidental overindulge event, I would just up my exercise the next day and eat lighter. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1058119986.jpg"> Mon, 12 May 2014 12:18:48 EST Weekend Challenge - Week 2 - 4-Day Meal Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5693387 Doing a 4-day meal plan is semi-difficult since I'll be out for dinner 3 of the nights and the only meal at a restaurant that I know for sure is tonight's so here is my best guess for my meal plan for the week: <BR> <BR> Breakfasts - PB and honey on Chia toast & tea <BR> <BR> Monday dinner - Swiss Chalet 1/4 chicken dinner w/Greek Salad and a strawberry Super Sundae for dessert. <BR> <BR> Tuesday and Thursday Dinners - Roast pork tenderloin with cauliflower and corn on the cob . <BR> <BR>... Mon, 12 May 2014 12:10:25 EST BLC25 Fit Test - Week 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687714 SP has an article that talks about fit tests you can do at home and for this weekend's challenge, we were to do it. We're supposed to repeat at the 6-week mark and again at the 12-week mark. <BR> <BR> Initially, I thought I wouldn't be able to do the step test because I didn't have a 12-inch step but I did it anyways using a 9-inch step (the tallest I have). <BR> <BR> Here's the article in case anyone else wants to try it: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_article... Mon, 5 May 2014 06:01:20 EST BLC25 Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687018 For this first weekend challenge, we're supposed to list our goals for BLC25 so here they are: <BR> <BR> 1. Re-learn to only eat when I'm hungry and to stop when I'm full in other words, practise mindful eating. I was doing pretty good on this at the end of last year but lately I've failed to follow through when confronted with foods I don't eat often but love (like homemade oatmeal chocolate chip cookies - yum). <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2089585154.jpg... Sun, 4 May 2014 09:08:04 EST Canada's Healthcare System Explained for My US SparkFriends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5647593 Good morning. <BR> <BR> With Obamacare being hotly contested in the US senate, I ran across some info about Canada's healthcare system that might provide some clarification for my US SparkFriends: <BR> <BR> Dr. Danielle Martin, a Toronto doctor, testifies at a U.S. Senate committee in Washington on Tuesday. The committee was studying health-care systems in other countries. <BR> <BR> Martin outlined the benefits of Canada’s health-care structure and contrasted it with the American one, whil... Fri, 14 Mar 2014 09:37:54 EST A Typical Day at the Grand Palladium Punta Cana Resort & Spa http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5637870 A typical day started around 7 a.m. when my dad headed out for a 1 hour hike and I did an exercise DVD in the room (except for Thursday when I went to the fitness centre for TnT). <BR> <BR> When my dad returned from his hike, he showered and we went to breakfast at the buffet restaurant. My typical breakfast was an omelette with green pepper, onions, ham and a little cheese plus 2 slices of French toast, a little bit of extra crispy bacon and fresh fruit. <BR> <BR> After breakfast, we went... Sun, 2 Mar 2014 17:09:13 EST Punta Cana 2014 - Pros & Cons http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5637855 My dad and I just returned from Punta Cana yesterday afternoon after spending a week at the Grand Palladium Palace Resort & Spa. <BR> <BR> Overall, we had a good time with more pluses than minuses. The weather was almost perfect. It rained one evening on our way to dinner and once overnight. Other than that, it was sunny and hot every day with a nice Caribbean breeze. <BR> <BR> The pros of our trip include: <BR> <BR> - The Pool <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1... Sun, 2 Mar 2014 16:56:09 EST Did You Know? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5628901 <BR> The longest city name in the world is "Krung thep mahanakhon bovorn ratanakosin mahintharayutthaya mahadilok pop noparatratchathani burirom udomratchanivetmahasathan amornpiman avatarnsathit sakkathattiyavisnukarmprasit" --it's a "poetic" name for Bangkok, Thailand. Many people abbreviate it to "Krung Thep," or "City of Angels." <BR> <BR> ~ taken from The Weather Network's website ~ Thu, 20 Feb 2014 06:03:14 EST A Bit Anti-Climatic & Then A Comedy of Errors http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5625649 My mother-in-law has Alzheimer's and the most common behaviours she has include paranoia, memory loss and hiding things. Last weekend, DH and I took her to a play but before we went, she was stressed about her daughter because she just noticed that her daughter's name was on her bank account statement but she doesn't remember setting up the joint account with MB (daughter). MB set up the joint account with her mum because she wanted to ensure that her bills were being paid and so if she los... Sun, 16 Feb 2014 15:39:35 EST S.M.A.R.T. Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5599109 S.M.A.R.T. Goals are: <BR> <BR> 1. Goals that are put down in writing - lose weight. <BR> <BR> 2. Goals are specific and measurable - lose 15 pounds in 2014. <BR> <BR> 3. Goals are attainable and realistic - they are. <BR> <BR> 4. Goals have a specific timeline - it does. <BR> <BR> 5. Goals are significant. Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that's personally meaningful. Ask yourself the "5 Why's" you want it: <B... Sun, 19 Jan 2014 15:35:46 EST Are Weekend Treats Sabotaging My Weight Loss? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5598067 For this weekend's BLC challenge, we're supposed to identify and eliminate something that might be holding us back from our goals. Other than my RA and OA, I figure the culprit must be food-related since I exercise most days of the week. <BR> <BR> So, I always figure that a food treat on the weekend is something that's nice to have. I don't typically treat myself through the week so I'm thinking the weekend treat is two-fold. One is that it's something I don't usually eat through the week... Sat, 18 Jan 2014 14:05:08 EST ChaLean Extreme - Day 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5593880 Today was Burn It Off. First off, I've gotta say that I loved this workout overall. It was a cardio workout incorporating lots of ST moves. The main thing that I didn't like about it was that it was too short. It was only half an hour. I know that I was supposed to do the Recharge workout after it but honestly, I was all revved up and yoga was the last thing I was in the mood for so the plan is to do it tomorrow, which is theoretically a rest day and then I start the whole thing again. <... Tue, 14 Jan 2014 18:56:03 EST ChaLean Extreme - Day 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5591913 I've gotta say that this burn circuit (3) is my least favourite one for 3 reasons: <BR> <BR> 1. It was hard on my knees and shoulders, my two weakest body parts <BR> <BR> 2. I didn't get the calorie burn that I got with the other two. <BR> <BR> 3. There was a lot of repetition (overhead press twice, lateral raises twice, etc.) <BR> <BR> That said, here are the exercises with the weight I used and how many reps I could do: <BR> <BR> 1. Sumo Squat w/Overhead Press - 5 lbs, 12 reps <BR>... Mon, 13 Jan 2014 05:42:10 EST ChaLean Extreme - Ab Burner http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5591215 So, today was Day 5 of the ChaLean Program and I decided to start with a cardio-based ab-focused workout first and then do ChaLean's Ab Burner. The cardio-based ab-focused workout I chose was Gilad's Abs on Fire and then instead of doing his cool-down, I loaded up ChaLean's workout, got out my exercise mat and got ready. <BR> <BR> The workout started with a moving cat/cow stretch which you were supposed to do on your hands and knees. I can't go on my knees due to the two types of arthritis... Sun, 12 Jan 2014 12:58:15 EST ChaLean Extreme Program - Day 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5590262 This new program is going slowly as my knees and shoulders are kicking up a fuss but I'm still plugging along but I'm thinking I'm going to revamp the workout schedule to suit my needs somewhat. Perhaps as I go along, it will get easier and by the time I start the Push phase, I'll be able to do the workouts as scheduled. <BR> <BR> This morning, I did Burn Intervals which according to the schedule is my Day 4 (including the Day 2 rest day). Chalene suggested using no heavier than 5 lb dumbbe... Sat, 11 Jan 2014 12:43:16 EST ChaLean Extreme - Day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5587674 Technically, Day 2 was yesterday and it was a rest day. Initially, I wasn't going to take the rest day and was going to do some light cardio but my shoulders were screaming with achiness during the night so I decided to not push it. <BR> <BR> However, today was Burn Circuit 2 and I've gotta say, it felt a lot harder to me than Burn Circuit 1 did. <BR> <BR> First of all, I think it felt harder because I felt that I was making better weights' decisions. There was only one exercise where I f... Thu, 9 Jan 2014 05:48:21 EST ChaLean Extreme Program - Day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5585983 So, I did the first workout (Burn Circuit 1) in the ChaLean Extreme program this morning. Some of it was tough and some not so much. Here are the exercises I did with the dumbbell weight, number of reps and comments: <BR> <BR> 1. Sumo Squat w/Hip Lift - 15 lbs, 8 reps - much too heavy. Chalene says if you can't do a minimum of 10 reps, go lighter. <BR> <BR> 2. Lunge w/Posterior Fly - 5 lbs, 12 reps - did 12 reps per side and found that 5 lbs was too light on the right but was fine on t... Tue, 7 Jan 2014 18:24:15 EST