CASSIOEPIA's SparkPeople Blog CASSIOEPIA's Blog on SparkPeople, home of free diet plans and a healthy living community Internet Connectivity Issues So just when I got onto a roll with my blog writing and checking in, our internet goes down. Well, not down totally, but intermittently down. As in go ahead and write your blog, but when you try to upload it, we will just not go all the way. This happened to me a couple of times. So instead of a daily recap, I will try to recap several days at once. <BR> <BR> Fitness: <BR> I ran six days this past week, and was over 10,000 steps on five of the seven days. I have been doing more yoga and... Sun, 26 Oct 2014 16:30:39 EST Staying Strong Fitness: <BR> Yesterday's step count was 12,804 so another good day. This morning, I went for a run when I got up. It was spitting rain, but I didn't get soaked. I also walked the long route to work (about two miles), and the sun was just starting to poke through a bit by then. <BR> <BR> Nutrition: <BR> Got all my food entered yesterday, and was within range. We ended up not eating the steak tonight, but had left-over pork roast instead. I haven't entered the food today yet. <BR> <BR> I... Wed, 22 Oct 2014 22:36:02 EST Good times ahead! Fitness: <BR> Yesterday's step count was 11016 (yay for two days in a row over 10,000 steps). Today I completed a two mile walk this morning before work, and then after work I did my C25k week 3 day 1 workout. I didn't get any ten minute walks in, as my supervisor was out to the branch and took us for lunch. We walked, but it was less than three minutes away. <BR> <BR> Nutrition: <BR> Yesterday I entered in all my calories on the food tracker, and was within my ranges. I need to enter in... Tue, 21 Oct 2014 20:31:02 EST Ten minute Streak Just like SparkGuy, Chris Downie, I'm going to do the ten minutes (minimum) streak, and update in my blog to keep me accountable. This morning, I walked two miles before work, in just over thirty minutes. Yesterday's total steps were 18,988 (a morning run, an afternoon walk, and pushing the lawn mower all added up for a great day). <BR> <BR> And I'll try to also include a nutritional component: tonight we are having chicken for dinner, with brown rice, beets, and corn. Although I haven't... Mon, 20 Oct 2014 14:42:38 EST 5,000 Lifetime Miles on my 2 year old SPAT I just received the Spark trophy for hitting my 5,000 lifetime miles. My SPAT (SparkPeople Activity Tracker) is just over two years old, so I've averaged about 2500 miles each year. <BR> <BR> The cardio that I do is walking, biking and running. <BR> <BR> I was pretty stoked to get that trophy! Sun, 19 Oct 2014 20:28:33 EST Summer Scavenger Hunt <img src=""> Flower <BR> <img src=""> Robin <BR> <img src=""> Strawberries <BR> <img src=""> Flip Flops <BR> <img src=""> Sunglasses <BR> <img src=""> Corn <BR> <img... Mon, 23 Jun 2014 00:09:49 EST Garden Project #5 - May 28th <img src=""> <BR> <BR> Finally, something to post!!! <BR> <BR> Actually, I wanted to post early last week, as my husband had tilled the garden, and then I had some planted. But spending the week at training in the city, and not taking a picture before I left, made for no garden blog. <BR> <BR> The white tubs have my tomatoes in them, the last thing I planted - just last night. <BR> <BR> I have 100 hills of potatoes, 300 sets of onion... Wed, 28 May 2014 19:31:27 EST Seriously, it's all cake! <img src=""> <BR> <BR> <BR> Look again, everything in that picture is cake - except for the spaghetti ladle. Even what looks like tablecloth is edible. The bread, the pots and pans, the ravioli, the spaghetti - all cake. <BR> <BR> I volunteered at a pasta supper and package pick-up for a new race this past weekend. One of the race participants also owns a local restaurant, which also sells cupcakes, and she does custom designed cakes... Mon, 26 May 2014 23:14:03 EST Camp Wanna-Be-Fit: Week 6 Reflections I missed last week's reflections, as I was away most of the week at training in the city. <BR> <BR> Week 6 was another great week of camp, even in different surroundings (eating out for meals, living in a hotel room for four days, etc). Even with that, I managed to lose 2 pounds this past week -- and that's an average of about a pound per week (6.2 pounds lost in 6 weeks). <BR> <BR> I swam two mornings in the hotel pool, however I can't count those for points as there isn't a swimming cate... Sun, 25 May 2014 18:38:06 EST Camp Wanna-Be-Fit - Week 4 Reflections Wow, week 4 started with a whimper. I was visiting my Mom and Dad last weekend, and Dad got sick to his stomach. I guess I brought that home with me, cause Monday morning I woke up with not so nice stuff happening. That lasted for 2-3 days, including a big dehydration headache on Wednesday. However, I got back on track, and had some great days following. <BR> <BR> Cleaner Eating: easy to track those three days where I wasn't eating! But then I found I was craving sweets again. It didn... Mon, 12 May 2014 09:57:10 EST Garden Project #4 - May 6th <img src=""> <BR> <BR> <BR> Finally, a garden picture without snow. Hubby said he would till it soon for me so I can get started. It seems so late already, but the temperatures are remaining cool. <BR> <BR> I bought all my seeds this past weekend, so I know as soon as he tills it I will be in it. <BR> <BR> Next week, hopefully you will see rows! <BR> <BR> Anybody else like to garden in their bare feet? <BR> <em>376</em> Tue, 6 May 2014 21:08:01 EST Garden Project #3: to April 28th <img src=""> <BR> <BR> <BR> Really folks, this isn't the same picture three weeks in a row, but this IS how my Spring has been going. This was what we woke up to, and it's been raining and snowing all through the day. <BR> <BR> Usually by the end of April, I like to have my potatoes, peas, carrots, onions, garlic, radishes, lettuce, and beets planted. We have not even tilled the soil yet, and I would expect the ground is still too c... Mon, 28 Apr 2014 21:36:15 EST Camp WannaBeFit - Week 2 Reflections on Camp activities <em>276</em> <BR> <BR> CLEANER EATING: <BR> Successes: <BR> I had seven straight days of recording absolutely everything I ate (and drank). This is a biggie for me! <BR> Challenges: <BR> I fell down on the "no obvious white sugar" with the Easter eggs in sight, but they are gone now, so I was able to get points on my last day. I was at a ladies' night though on that last day, where there was a cupcake table as well as a candy table --- and because I wanted to get at least one day... Sun, 27 Apr 2014 15:56:17 EST Spring walk It was a gorgeous day here today, and I got in some extra steps when I went for a walk after work. The snow is melting, and water is running through our valley. <BR> <BR> <img src=""> <BR> <BR> <BR> And of course, the kids love to play in the water before it's gone! <BR> <BR> <img src=""> <BR> <BR> I'm up over 15,000 steps on my Spark Activity Tracker. <BR> <BR> <em>311</em... Tue, 22 Apr 2014 22:08:02 EST Garden Project - April 21st <img src=""> <BR> <BR> <BR> Just an update, as I want to do this on a weekly basis. We received about 8 inches of wet snow on Good Friday, so the garden was still covered this morning. However, after a nice day with a bit of sunshine, I can now see patches of black dirt out there. <BR> <BR> <BR> The picture above was taken before I left for work today, and the picture below was taken tonight. It's supposed to melt again tomorrow -... Mon, 21 Apr 2014 22:19:42 EST Camp WannaBeFit - Week 1 Measures: <BR> 1) Weight <BR> 2) 10,000+ steps per day <BR> <BR> Activities: <BR> 1) Nutrition - Cleaner Eating <BR> 2) Fitness - Running Club, Bike/Hike <BR> 3) Strength Training - <BR> 4) Book Club - <BR> 5) Kick Chaos to the Curb <BR> 6) Connections <BR> 7) Art of Self-Reflection <BR> 8) Yoga <BR> <BR> Reflections on Week 1: <BR> Weight: my actual weight went up a pound. <BR> <BR> 10,000 Steps: my average for the week was 12,214 per day. I'm not doing the 10,000 s... Sun, 20 Apr 2014 16:52:01 EST Garden Project - April 12th I'm going to do a series on my garden, and watch it grow through pictures. I am so anxious for Spring to arrive, and to be able to get my bike out and to work barefoot in the dirt in my garden. <BR> <BR> It's not much yet, but here is where my garden is today: <BR> <BR> <BR> <img src=""> <BR> <BR> LOL, and if anyone knows how to upload a picture from an iPad so it's not upside down, please tell me (I've tried it twice now). Sat, 12 Apr 2014 23:06:46 EST 2013 Recap I watched both boys leave the comfort of a secure job to stretch their wings and fly farther from home, and it has turned out well for both of them.  I had a wonderful fitness year, and obtained a challenging goal that I had set for myself.  My husband and I travelled to Phoenix and enjoyed visits from family and friends while we were there.  I got to travel to Alaska with three generations of family, and saw such remarkable beauty along the way.  Two nephews added spouses to our growing fami... Wed, 1 Jan 2014 22:57:12 EST Is it a coincidence .... .... That I decide overnight to make one of my goals in 2014 to walk more, and in my Step 2 of my start page is this article picked for me: <BR> <BR> <link><BR>_articles.asp?id=1199 </link> <BR> <BR> It's an article on the benefits of walking. <BR> <BR> <em>104</em> <BR> <BR> So I had decided that I would still do my regular cardio in the morning, and just add a light evening walk after dinner. It doesn't have to be brisk, or make me huff and p... Tue, 31 Dec 2013 07:49:08 EST Pretty lights My husband and I went on a Christmas light tour on Saturday night, and enjoyed a really great display. It called the 'Enchanted Forest' and is at the Forestry Farm in Saskatoon (it's a zoo). I knew I would enjoy it, but hubby surprised me that he really enjoyed it too - in fact, it was his idea to go. <BR> <BR> <img src=""> <BR> <BR> It's a driving tour, that takes about an hour to complete. There were so many beautiful displays. I ... Mon, 2 Dec 2013 07:37:22 EST Attitude of Gratitude <img src=""> <BR> <BR> Those who know me, for sure know that I'm a huge fan of the sunrise and sunset. I snapped this one on my walk to work this morning. It was -23C, but no wind, so it was a nice refreshing walk. I was very thankful about the 'no wind' part of my morning as the winds have been crazy around here this month. <BR> <BR> And that thankfulness got me to thinking that I need to get back into the habit of giving thanks for ... Fri, 29 Nov 2013 00:35:55 EST No more Big Bad Bully <BR> I am grateful for kicking the nasty voice out of my head. <BR> <BR> It used to be such a bully in there, constant nagging all day long, and forever pointing out all of my shortcomings - no matter how big or small. But several years ago, I started trying to turn that voice around. It sure didn't happen overnight, but I did get much better at it. <BR> <BR> This morning, I wanted to stay in my warm bed just that little bit longer, before heading to the basement for some stationary cycli... Tue, 5 Nov 2013 22:12:37 EST Update on my Yearly Cardio Goals I have had the goal to make 2013 miles in the year 2013, of which 1500 miles would be biking and 513 miles would be running. <BR> <BR> I got a little crazy with the whole running thing this summer, and I made my running goal a few months ago. <BR> <BR> I have about 6.6 miles to bike per day til the end of this year to make my biking goal - very doable. <BR> <BR> So I took a what I thought was a huge goal, broke it down into what I needed to achieve on a monthly, weekly, and even daily basi... Tue, 22 Oct 2013 22:54:17 EST New SparkPeople start page I am loving the look of the new SparkPeople start page. My favorite feature has to be the goal board. This was a great idea. <BR> <BR> What's your favorite part of the new page? Mon, 21 Oct 2013 20:27:24 EST Voting Round 2 - give back to SparkPeople <link><BR>kpeople-inc/387418 </link> <BR> <BR> With my earlier blog, I told about SparkPeople's opportunity to get an advertising spot during the SuperBowl. We voted enough to get through the first round, and we can now vote in the second round (link above). <BR> <BR> Thank you for voting, and please feel free to share with your friends and teams so we can get as many votes as possible. <BR> <BR> You can vote once per day from each devise (phone, i... Wed, 25 Sep 2013 23:58:28 EST A Chance to Give Back to SPARKPEOPLE! Saturday, September 21, 2013 <BR> <BR> I stole this blog from my spark friend Bobby (BOBBYD31), who stole it from debbie (BE-THE-CHANGE). thank you !! (it's definitely worthy of passing on as many times as we can) <BR> <BR> I really feel that SP saved my life. I have struggled with my weight since finding this site over 4 years ago, but I know I would be much worse off if I had not found it. I may not be where I need to be, but it is certainly not for a lack of resources here! <BR> <BR> R... Sat, 21 Sep 2013 15:05:59 EST Busy summer - but lots of fun! Wow, I have not been a good blogger this summer! I have been crazy on-the-go and having fun, so no blogs. But I do want to catch up a little bit. <BR> <BR> We have hit harvest time on the farm, and swathing has been in full swing for five days now. Combines should roll some time this upcoming week, if the weather holds, and it looks like it will. This is a busy time of year, but it's always fun to see the harvest come in. <BR> <BR> A quick update on my running/biking goals: <BR> YTD R... Sun, 25 Aug 2013 16:38:00 EST Found my Mantra Runners often have a mantra that they use to motivate them when they are running. <BR> <BR> I've tested out a few in the past, but never felt that I had one that was, well, ..... Me! <BR> <BR> But this morning, while running a speed workout, it came to me out of the blue: <BR> <BR> UPRIGHT AND STRONG <BR> <BR> When I get tired, I remind myself to quit looking down. I tell myself that I can do it, I am strong. Well the "upright and strong" just fit on my run today, and I knew as soon a... Tue, 18 Jun 2013 23:26:06 EST Something that seems impossible at first.... At work right now, I have been reading submissions for our work scholarships. I'm on a committee that decides who gets one of three scholarships for post-secondary studies. This has been a part of my job for about five years now, and I have always enjoyed going through the submissions. <BR> <BR> Throughout the essays, the students are supposed to provide insights as to what they have learned from any of their past experiences (school, work, volunteer activities, etc). This is what I reall... Mon, 17 Jun 2013 20:43:04 EST Yearly goals update YTD: <BR> Run 428.93 (yearly goal is 513, so almost there already) <BR> Bike 605.02 (yearly goal is 1500) <BR> <BR> I realized today that I am up over a thousand miles in total for running and biking. My goal for the year is 2013 miles in the year 2013, so I'm over half way there. <BR> <BR> In the month of May, my bike miles went down quite a bit, due to the half marathon training for the race near the end of the month, but June should take care of the shortfall in my bike miles. <BR> <B... Mon, 3 Jun 2013 21:34:28 EST Half Marathon #3 Yes I did it!!!! <BR> <BR> Take that <em>216</em> Plantar Fasciitis! <BR> <BR> Half marathon #3 is done and in the books. I am so very happy to be able to post this blog, after a successful 13.17 mile run. <BR> <BR> The humidity was a factor during my race, as it was 93% at the start, with scattered thunder showers forecast. We never got rained on, but miles two and three had a light mist in the air. <BR> <BR> I felt really good running, even in the humidity, until I didn't. At th... Mon, 27 May 2013 21:51:00 EST Half Marathon Weekend It's here. <BR> <BR> On Sunday, May 26th, I will be toeing the line at the Saskatchewan Marathon, to run the 13.1 mile distance.  It has been four years since I have been able to successfully train for a half marathon, due to PF (I totally understand every time I see Lynn post the words “darn PF”). <BR>   <BR> My previous half marathon times have been 2:39 and 2:46, and even though I’m older,  I really am hoping to improve upon those.  I started a training plan on my own back in early Janu... Fri, 24 May 2013 19:50:09 EST Mid-April (and no outdoor biking yet) I am getting closer to getting my bike out. It was -5 C this morning when I got up. That is still pretty cool for a bike ride, so I went down to the basement and my stationary bike. But there is enough pavement showing in town now that I could bike out to the highway, once the temperatures get above freezing. So I'm cheering about that! <BR> <BR> <em>104</em> <BR> <BR> My runs have been ramping up as I head towards my goal of a Half Marathon at the end of May. Yesterday's run was t... Mon, 15 Apr 2013 09:17:56 EST THE SPARK SOLUTION I was very honored to be asked to participate with a few other Spark members, in reading and reviewing a copy of SparkPeople’s latest book: <BR> <BR> “The Spark Solution: A Complete Two-Week Diet Program to Fast-Track Weight Loss and Total Body Health”, written by Becky Hand, R.D. and Stepfanie Romine. <BR> <BR> <link> </link> <BR> <BR> I was invited into the book by a well written introduction featuring “Erin”, a SparkPeople member who had decided ... Tue, 9 Apr 2013 10:09:48 EST March update. Wow! It has been a long time since I blogged. <BR> <BR> I just wanted to update on my mileage goals, which are ticking along very nicely. My goal for the whole year is 2013 miles in the year 2013, made up of 513 running miles and 1500 cycling miles. <BR> <BR> Today is March 25th, or the 84th day of the year, making the year 23.01% done. <BR> <BR> I have biked 375.46 miles of the 1500, making it 25% of the goal complete. <BR> <BR> I have run 170.36 miles of the 513, making it 33.2% of th... Mon, 25 Mar 2013 09:30:27 EST Determination! <img src=""> <BR> <BR> <BR> This morning, the temperature was -28C. I haven't run since Saturday because it's been so cold, and mostly with a wind pushing the cold even colder. But this morning, there was no wind (see the flag behind me), so I thought I would put on the layers required, and get my butt out the door. <BR> <BR> It felt fantastic!! <BR> <BR> Cold? Yes. But exhilerating! <BR> <BR> And really good to get some more ru... Thu, 21 Feb 2013 19:49:29 EST Sharing time! It has been awhile since I last blogged, mostly because I was away on holidays for three and a half weeks, and didn't have a screen larger than my phone. Although I read what I could, it's really hard to keep up with everyone, and hard to type any amount of messages. <BR> <BR> But I'm very happy with how active I was able to stay while I was away. I even lost a pound by the time I got back (while hubby gained five - yikes!). <BR> <BR> My 2013 bike and run goals are firmly ingrained in my ... Wed, 20 Feb 2013 13:55:11 EST Goals bring clarity YTD: <BR> Run 21.92 of 513 (or 0.0428% complete) <BR> Bike 55.2 of 1500 (or 0.368% complete) <BR> <BR> I have never had such an aggressive goal, but I feel really motivated to complete this. Today, it was -27C with a slight breeze, making it quite cold outside. But I needed to get a run in, and didn't want to use the treadmill, so bundled up and off I went. I ran a total of 4 miles, and am so glad I did it and got it done. <BR> <BR> Having my running goal in place has really helped push... Sat, 12 Jan 2013 10:15:10 EST Breaking it down First of all, thank you to everyone who commented on my last blog about the mileage goals. It is very ambitious, but I am motivated to "get er done"!! <BR> <BR> Secondly, thank you to Bobby (BOBBYD31), who challenged me to find another 13 miles somewhere, so I can do 2013 miles in the year 2013. I think that is awesome, and will be so cool when I achieve it! <BR> <BR> So, now I need to break my goals down.... so I can see how to achieve them, and where I am in the process. <BR> <BR> <e... Tue, 8 Jan 2013 20:21:08 EST Mileage goals for 2013 Friday morning I was lying in bed thinking and doing math! I have decided that I will have two mileage goals for 2013, one for running and one for biking. <BR> <BR> Running goal: 500 miles (7.45 year to date so far) <BR> <BR> Biking goal: 1500 miles (8.1 year to date so far) <BR> <BR> I truly am someone who likes ticking things off a list, and also someone who watches the numbers. So knowing that I need to get my workouts in on a weekly basis is going to help me make my yearly goal. <B... Sat, 5 Jan 2013 01:23:51 EST 2013 - Here I Come! Wow! December just whizzed on by. My last blog was on December 7th - so much for my blogging streak. I am proud to say that I did get my ten minutes of walking or running in each day til Christmas Day. We had family staying with us, and it was majorly cold outdoors. So I didn't hit the treadmill or the outdoors that day. <BR> <BR> December contained so much, besides the joy and experience of Christmas. We had a meeting to let us know that our school was again under review, and I volunt... Tue, 1 Jan 2013 15:45:09 EST December Challenge - Day 7 Another successful day, although today's walk was uncomfortable at best. It is very cold here, and the wind is up again. So I only did one ten minute chunk today, and just for the challenge. Wow, I was cold when done. <BR> <BR> So one week into December, and the streak is going well. Thank you to everyone who has encouraged me along the way. Fri, 7 Dec 2012 21:06:28 EST December Challenge - Day 6 I want to congratulate WINEALITTLE, who is streaking right along with me this month! Six days in, and we are both on track. <BR> <BR> Yesterday, I went snowmobiling with my hubby. It was so much fun. The snow is soft and at least knee deep. Talk about an upper body workout - moving the machine through that much snow takes some shoulder power. So glad I've been doing my strength training. We even did a river crossing (twice), which made me a little nervous but we were fine. <BR> <BR> T... Thu, 6 Dec 2012 22:02:08 EST December Challenge - Day 5 Happy 25th Anniversary - my hubby and I got married on a beautiful December day 25 years ago, when there was NO SNOW!!! What a different type of winter that one was, than the one we are enjoying this year. <BR> <BR> Here is a picture of us taken earlier this year: <BR> <BR> <img src=""> <BR> <BR> <BR> I did get in a very quick ten minute walk (so walk and blog streak continues), when I chose to walk to lunch and meet hubby and son th... Wed, 5 Dec 2012 13:58:39 EST December Challenge - Day 4 Baby, it's cold outside! <BR> <BR> <BR> <img src=""> <BR> <BR> <BR> It was -25 Celcius this morning when I went for my run, but this is my fourth day in a row for walking/running AND for blogging. Even if it's late tonight! Tue, 4 Dec 2012 22:27:17 EST December Challenge - Day 3 First of all, let me say how the rest of my day played out yesterday. I took down the curtains in my living room and washed them (then dried and ironed before re-hanging). I also took down all the pictures and dusted them, as well as the knick-knack type things. While the curtains and pictures were off the walls, I washed all the walls. Then moved the furniture around to make room for the Christmas tree, while vacuuming under the couches that don't get vacuumed very often! <BR> <BR> The ... Mon, 3 Dec 2012 09:17:21 EST December challenge - day 2 Just keeping myself accountable, and trying to walk and blog daily through December..... <BR> <BR> Yesterday, after my walk, I also swam for a half hour - and a half mile. So this morning, I felt that it would just be ten minutes for sure. You know ten minutes just to say I did it and kept up my streak. <BR> <BR> However, I got going, and once I got going I went for 40 minutes. <BR> <BR> It really is true, that you tell yourself you just need ten minutes - the workout will then take care... Sun, 2 Dec 2012 12:01:23 EST December Challenge I like to give myself a challenge, or a goal to work on, specifically for December. With so many distractions, I need to focus on just something simple. Last year, I did the "No chocolates in December" challenge, and it worked very well for me. I even received a 500 piece puzzle from someone as a Christmas gift - with the puzzle picture being oodles of different kinds of chocolates. I told lots of people about my goal to stay chocolate-free, and then just had fun with it! <BR> <BR> So t... Sat, 1 Dec 2012 15:06:06 EST 10K race in BC It has been a very long time since my last blog, but I wanted to document my Kelowna 10k race. <BR> <BR> I went to BC and met up with Trish and Penny! <BR> <BR> <img src=""> <BR> <BR> Of course, Paul and Roo were there too. We hiked a beautiful trail that was lots of ups and downs - Penny said she was going to track it as "hiking with backpack", since she was pushing the stroller through most of it. There were times that the hills we... Mon, 5 Nov 2012 09:15:02 EST My "Ten Things" blog This blog was inspired by my friend Penny (RUNNINGWILD) and her blog from today. <BR> <link><BR>urnal_individual.asp?blog_id=5079969 </link> <BR> <BR> It was a great day, so here are some of my reasons to celebrate: <BR> <BR> 1. I started the day with a six mile run. After being sidelined for over two years with Plantar Fasciitis, any distance for me now is celebrated. <BR> <BR> 2. I finished harvesting my garden. All that was left to bring i... Sun, 30 Sep 2012 00:01:17 EST