BLUEMRSM's SparkPeople Blog BLUEMRSM's Blog on SparkPeople, home of free diet plans and a healthy living community AFTER BLC 20 It won't just be a break for me this time. I will be leaving the group. I have gained so much from the CAMO Crew. But right now it's important for me to focus on my job and work/life balance. <BR> <BR> I'm going to continue my daily 45 minute dog walks with my husband and 35 minute runs 3 times per week. <BR> <BR> I'm going to add strength training twice a week starting this week. I really notice the difference if I don't strength train. <BR> <BR> I've started eating Paleo and I will... Mon, 3 Dec 2012 14:52:06 EST BLC Challenge 1/2 Way Mark I haven't accomplished a lot, but I haven't backslid either. <BR> <BR> 1. Staying in Calorie Range - this continues to be the ideal. I think the basis has to be focusing on healthy food choices. <BR> <BR> 2. Water - I've been much, much better with this. <BR> <BR> 3. Running - Fascitis has me off track, but I should be slowly easing back this week. <BR> <BR> 4. Strength Training - Oops. Definitely need to get back on track here. <BR> <BR> I'm getting okay with a goal of 1/2 pound a we... Sun, 21 Oct 2012 14:22:58 EST I'm a Runner The BLC 20 challenge for the weekend included blogging about a success on my Spark journey. I think the biggest change for me is becoming a runner. <BR> <BR> Almost 3 years ago I did a couch to 5K program and completed a 5K race and then a Half Marathon, doing a run/walk. Somehow I still didn't feel like a runner. <BR> <BR> Then I took a break from running and broke my arm by trippiing when I was out walking. I realized that if I could break my arm just walking, then I might as well ... Mon, 8 Oct 2012 11:54:57 EST MOJO Blog #3 Music! I love running to music. I had never done it until a few months ago when I discovered Galloway's 5K training app that I could download music to. I've really enjoyed finding great music to listen to and get me energized. Mon, 24 Sep 2012 21:21:11 EST MOJO Blog #2 One of my biggest motivations has been my dog. He really needs to be walked every morning. So, I may not make it to the gym, but I always walk the dog. <BR> <BR> Thanks Memphis! Sun, 23 Sep 2012 14:43:30 EST MOJO Blog #1 Really my mojo has to be me. I've found that I am responsible for my own motivation. For me it's a lot of internal thought and belief. Sometimes it sags, but I always get it back. Fri, 21 Sep 2012 21:23:25 EST BLC 20 12-week Plan for Success First, let me say I can't believe I gained over 20 pounds in the past year. It really is time to embrace the Spark approach of lifestyle change. The positives are that I have kept running during that time and walk 45 minutes a day. But, my how much easier running will be with less weight. <BR> <BR> Number 1 Priority - Stay within calories range each day (that's how I lost the weight before) <BR> <BR> I need to find ways to eat that are satisfying in the long run, not just a short-term fi... Sat, 15 Sep 2012 14:02:29 EST BLC Break Plan I just read "Younger Next Year for Women" and it is just the right motivation for the BLC Break: <BR> <BR> -Exercise 45 minutes 6 days a week & include 2 days of Strength Training & 4 days of serious aerobic exericse <BR> -Eat unprocessed food "Quit eating crap" <BR> -COMMIT <BR> <BR> It's not really that hard, now is it! <BR> <BR> P.S. I'm going to be using the Galloway 5K app for my iPhone. Can't wait to see how my speed and endurance improve. Sat, 14 Jul 2012 16:51:09 EST What Was I Thinking About a month ago I signed up for a Half Marathon and a Sprint Triathlon in mid-March. I've done a Half Marathon once before, so I'm pretty sure I can complete this one. I've never done a Triathlon before. <BR> <BR> I bought a bike. I've ridden it once. It scared me to death. The last bike I had was when I was 12. It had foot brakes and no gears. This one has hand brakes, lots of gears (I don't even know how many), a large bar (men's style), and I can't touch the ground with my feet w... Sat, 31 Dec 2011 16:47:22 EST What Works For Me Okay, so I took I little vacation. Note to self: it's about a lifestyle change, not a diet. <BR> <BR> Back to that lifestyle change. Time to get back to what I know works. <BR> <BR> -track food (no matter how "off track" I get) <BR> -strength training (Jorge Cruise's "8 Minutes in the Morning" works well for me <BR> -4 cups of water, 2 of green tea, 2 of herbal tea <BR> -no processed food (go away processed cheese) <BR> -running 3x/week <BR> <BR> Also, I've been taking a real estate cl... Mon, 29 Aug 2011 12:13:04 EST Focus for the Week: Calories In Join me! I've been a little off track and need to re-focus. I've decided to focus on one aspect of weight loss/healthy living each week and really give it my all. This week I'm focusing on staying within my calorie range each day. <BR> <BR> I've found that no matter how much I exercise, for me it really comes down to how many calories I eat or drink each week. The Spark Nutrition Tracker has been easy to use--especially when I add my regular foods to "Favorites". <BR> <BR> I like to eat... Wed, 20 Jul 2011 10:02:24 EST Holiday Lesson! I know that I can't keep certain foods in my home--because I will eat every little bit, all in one sitting. So, I don't keep chips or sweets. If I crave ice cream, I'll go to Baskin Robbins and have a scoop or two, instead of eating a whole pint or half-gallon. But---I forgot to take my own advice for our cook-out this weekend. <BR> <BR> I started planning what I would make and went back to pre-Spark mode. Hot dogs, brats, hamburgers, and chicken for the grill. Okay, not so bad. But th... Mon, 4 Jul 2011 15:01:35 EST Shhhh! Don't Tell! I think I'm finally having an impact on my husband's health. Over the past five years of retirement he has gained a significant amount of weight and has gone off his blood pressure and cholesterol meds. Right now he is pretty adamant about not going to the doctor or even taking his own blood pressure ("no news is good news"--but not the way most people think about it). I worry about him every day and have taken every opportunity to nudge and even push about the doctor. But beyond that, I ... Sat, 23 Apr 2011 14:28:07 EST GOALS FOR THE WEEK (tracking only) FOCUS <BR> F- freggies 5 pts. (1 for each) <BR> O- Organize- 5 points- (15 min.) <BR> C- Cardio- 30 min- 5 points <BR> U - Unwind- 30 min for you- 5 poins <BR> S- Strength Training- 5 points for 15 sets <BR> <BR> Bonus of 5 points per day if you do them all. <BR> <BR> Possible points- 30 points per da <BR> <BR> STOP AND GO CHALLENGE <BR> Friday - Tuesday (YES ONE EXTRA DAY) <BR> <BR> 1 Red, 1 Yellow, 1 Green Freggie = 1 pt (No max, but you must have one full serving of each color ... Wed, 20 Apr 2011 18:22:25 EST Learning Why I'm with Spark from my Health Challenged Week It's been a long week, but I've learned a lot. <BR> <BR> I had a floater occur in my right eye two weeks ago. The opthamologist sent me to the retina specialist because she was concerned about the bleeding in the eye that happened when the floater occurred. The good news is the right eye seems fine. The bad news is there is "cupping" in the left eye which puts me at risk for glaucoma. Also there is scar tissue that may have to be removed, possibly from the first floater I had in the left... Sun, 10 Apr 2011 11:31:44 EST Learning from Decluttering I've been pretty religious in my daily 15 minute decluttering challenge from the Flylady Team. It has been life changing. It really frees you up when you don't have excess junk in your home. I'm now down to decluttering the boxes in my closet that I've moved from place to place. <BR> <BR> First I went through my collection of pictures and arranged them in a box. Forget about albums. That's just not going to happen. So, the first thing I noticed is how darn cute my grown kids were whe... Sun, 27 Mar 2011 10:56:05 EST Gotta Run, Gotta Run I never thought I'd say this, but I need to run. About 2 years ago I joined a Couch to 5K group at age 53, never having run in my life except junior high gym class (ugh!).. About 5 of us kept going and last year ran/walked a half marathon. I stopped running after that because I was so tense my neck and shoulders ached for months afterwards, which kept the chiropractor and massage therapist very busy for a while. Then when I thought I'd try running again my knee started hurting. <BR> <BR>... Sun, 20 Mar 2011 10:30:01 EST Hmmmm. Same Goals. I was decluttering (thank you FlyLady Team) yesterday and ran across a goal sheet from a year ago I had filled out when I was participating in another on-line weight loss program. Amazingly most of the goals are the same as I have now. But there is one important difference from then to now. I am achieving them! <BR> <BR> The goals must have been important to me, because they stayed the same: Lose 20 pounds, declutter/clean for 15 minutes/day, cardio, strength training, yoga, meditation... Mon, 7 Feb 2011 09:12:13 EST Focus on the Positive Yesterday I did some things that weren't according to plan. I was going to blog on everything I did wrong. But instead I realized that I need to focus on and build on what I did right. <BR> <BR> I went for a 40 minute walk. <BR> I started the day on a positive note and spread some encouragement to a Teammate. <BR> I read a motivational article. <BR> I cleaned my bathroom sink and toilet (part of the FlyLady Team challenge). <BR> I tracked my water and food (not as bad as I thought). <BR> ... Sat, 5 Feb 2011 09:29:44 EST Eating Too Much Doesn't Feel Good Lesson learned today: Don't eat most of your calories at one meal. <BR> <BR> I have been really good about healthy eating since re-starting Spark about a month ago. I wanted to try a local restaurant's breakfast and knew I would be using most of my calories at one sitting, so I planned for it. I ate a large breakfast this morning and I am sorry I did. <BR> <BR> I loved the hot chocolate--it gave me a chocolate fix. But eating a large plateful of food just doesn't work any more. I thi... Sat, 29 Jan 2011 17:07:35 EST 5 Pounds Lost--What Have I Learned? This is my "getting it together" year. A lot of changes have contributed to the 5 pounds I've lost and the happier me. <BR> <BR> -I've started doing a 5 minute daily meditation on: Who am I? What's my purpose? What makes me happy? And I think I'm slowly beginning to figure all that out. <BR> <BR> -I've started a daily yoga practice thanks to's 21-day challenge. At 55, I really need the slow stretching and the mindfulness. (I [choose the 15-20 minute gentle practices.)... Mon, 24 Jan 2011 09:46:35 EST Positive about others/Negative about myself Some things came together to help me realize a big Ah Ha today! I am a positive person. I wake up almost everyday happy to be alive and focused on the positive. When others are negative I usually translate it to the positive. Except for myself. <BR> <BR> I saw myself doing yoga in some pictures. I ran across the group leader and he asked what I thought. I said, "I have to lose weight. My legs are so big." He said, "You don't give yourself enough credit. Look how far you've come." ... Sat, 15 Jan 2011 14:57:56 EST Size Matters I have heard for years that it's a good idea to put your meal on a small plate. I hadn't really paid attention, though, until the other day when my husband gave me so much food on my plate that I had to save half of it. Finally, I realized that my dinner plates are huge--way too big for a healthy meal. So, today I went into the cabinet and shifted some miscellaneous bowls to the top of the dinner plate stack from the medium sized plate stack. Now we will reach first for the better sized p... Sat, 8 Jan 2011 13:34:35 EST Saving Money & Getting Healthy My husband and I were talking about how much money we spent on groceries last month. Of course, Christmas and New Years are typically high food and drink months. However, I realized that already this month we were saving money because I had cut out wine and I'm really focusing on non-processed foods. <BR> <BR> We all have our calorie weak points. Mine has been wine. After all, at my age don't I deserve to sit and have a glass of wine or two every night? It makes the food taste better. ... Fri, 7 Jan 2011 15:13:06 EST Setting the Stage Yesterday was a pitty party: broken arm and a cold. I felt so restricted. I spent a lot of time thinking about how to get out of the funk. Then the AH HA! moment struck. I need a more positive setting if I am going to have the positive life I want. <BR> <BR> Today I began setting the stage. I didn't just tilt open the blinds, I raised them up so that light was coming in every window. I turned on music instead of the TV. I set up the aromatherapy with "Joy". <BR> <BR> Then, even wi... Tue, 4 Jan 2011 12:36:56 EST To DVD or Not to DVD Deep Breath. I am 55. I have wisdom and insight. I am not 45 anymore--or 25, for that matter. Yesterday I decided to stay in all day. So, to get my exercise I did a one hour DVD that combines weights and cardio. I am in some of the best shape of my life. I can do the Elliptical for an hour at a time. I have run/walked a half marathon. My weights are increasing on the machines I use at the gym. However----my body has very definite needs. And, I have to acknowledge my own mindset. ... Sun, 12 Dec 2010 10:15:29 EST Foodie--and proud of it My recent excuse has been that I'm a Foodie and therefore can't ever be thin. But maybe the ultimate Foodie challenge is to cook healthy AND delicious food. I have lots of time now that I'm "retired" & clean up is a form of exercise--right? Just cooked 2 soups from SparkRecipes that were delicious. And after 8 glasses of water, who has room for dessert anyway? But seriously--It is amazing how much more energy I have when I eat right. Sat, 11 Dec 2010 09:46:07 EST