COMPUCATHY's SparkPeople Blog COMPUCATHY's Blog on SparkPeople, home of free diet plans and a healthy living community Back Home to the ET Plan I'm coming off a week of being "off track" for the most part. We visited Josh over the weekend. I ate and ate and drank diet cola's the whole time. This morning, I have a food hangover. One of the most disturbing things about the weekend was a conversation Josh and I had when we went out to get supper to bring back. He stated he has to get going on his treadmill when we leave. He needs to get his weight down for his new recruiting job. He is at 23% body fat and they allow 24%; however,... Tue, 5 Jul 2016 07:40:25 EST Back Home to the Corral CRR (Confess-Reassess-Recommit) Alert... <BR> <BR> I have been "off plan" for 4 days...well 3 days, really. Sunday was my reset day and it is a high-calorie day. However, I did not get back on plan completely on Monday and continued to falter on Tuesday and today. With each indulgence, my sugar desires increased. You just can't "satisfy" a craving. You feed it...and it wants MORE. I've fed it and fed it...and it just kept wanting more. I've eaten SO much sugar in these last three days... Wed, 29 Jun 2016 19:49:34 EST POWER Lifestyle! In my reading of a past blog today, I had stated... "I heard a good saying on Biggest Loser today. It came from Sugar Ray Leonard. He stated we need POWER...Prepare...Overcome...W <BR> in Every Round." I really like this. It would make a good plaque for my workout room. <BR> <BR> Prepare...everyday I prepare my meals. I get up and prepare a good breakfast...egg whites, cheddar cheese, and a banana. Here's a pic of my plate I have each morning... <BR> <img src="http://photosaws.sparkpe... Wed, 22 Jun 2016 12:44:55 EST Running...Working...Fighting I was successful in my first Week 2 C25K run last night. It was more challenging...but I did it! My average bpm was 132. The workout portion was 21 minutes. However, my heart rate stayed up during the 5-minute "cool down" so I got the 25 minutes of cardio I needed for the day. Yay! <BR> <BR> I'm working from home today. I've been trying to do this one day per week. It does help with the work stress. It's nice to have a day where I can just concentrate on the work without any drama. <... Tue, 21 Jun 2016 12:25:50 EST Making Progress...Fitter and Healthier after 4 Weeks On Plan! So, after changing my attitude and deciding that I do not care what the number on the scale says, this week's weigh in showed a 3-lb loss. Hmm. I was happy about it but refuse to get too "into" it. I'm glad the scale is showing some response but I am going to continue to focus on fitness and nutrition. If the scale wants to come along for the ride, that is fine. But, it's riding in the back seat! <BR> <BR> Today, I begin doing 25 minutes of cardio. Last week, I did 20 minutes of cardio... Mon, 20 Jun 2016 12:55:32 EST New Focus...On the I CAN's! My mind is SO much better today. I've switched gears. The heck with the number on the scale. I am now focusing on getting fit and improving my nutritional intake. I'm continuing ET (Extreme Transformation) eating and's a good plan for me. The 5 meals spaced out at 3-hr increments does keep my cravings away. I like eating this way. The meals are WAY more nutritious than what I used to eat. I'm still low on Potassium and high on Sodium...but the numbers are better. So I... Thu, 16 Jun 2016 13:22:38 EST Confession, Reassessment, Recommitment...Spark on! As of today, I've started planning a trip to NC to visit DS over the July 4th weekend. It has lifted my spirits. I've really been struggling with feeling down. I had my first binge this morning in 23 days. Ugh. I actually have an entry in my tracker that is just labeled "binge" that I record when my eating takes over. It's set up for 500 calories and I can usually gauge about how many calories I inhale at a binge. I think today's was between 750 and 1,000 calories. So, I recorded 1,00... Wed, 15 Jun 2016 12:57:24 EST Beating the "mehs" I'm staying the course...despite the slight gain on the scale yesterday. I did have my reset day yesterday...then the low-carb dinner. It was We went to Red Lobster to celebrate our anniversary...a few days late. The food was good. And it was nice to be able to indulge and still be on plan. <BR> <BR> Today, I fixed my breakfast a little differently. Instead of using the boxed egg whites, I cracked eggs and strained out the egg white. I thought this would save me some... Mon, 13 Jun 2016 12:30:02 EST Fighting Water Retention Hmm...super disappointing weigh in today...up 0.4 lbs...what? By the numbers, that is NOT possible. I had deficits...good ones...every day. I've kept up with my exercise. I've eaten on plan for my meals. There's only one possible reason for the "gain"...water weight. I did some reading on this. Increased coritisol levels will cause you to retain water. <BR> <BR> Not getting enough sleep will raise cortisol levels...this week, I had 1 day where I got 6 hrs, 1 day where I got 7 hrs, 2... Sun, 12 Jun 2016 08:40:47 EST VERY HAPPY ANNIVERSARY!! Yesterday was my wedding anniversary! 35 years! DH got me a cute coral tree for my necklaces and bracelets. <img src="">Apparently 35 is the "coral" anniversary. I love that he cares and tries to "get it right" on our anniversary. He's a keeper. I got him two gift cards (one for Skyline and one for Red Lobster). So, I told him I kind of went with the theme since Red Lobster is seafood and seafood is around c... Tue, 7 Jun 2016 12:30:22 EST 2 Week Progress Pics...9.6 lbs down Weigh in day yesterday...was good...2.6 lbs lost for the week. Yay! So far, so good. This plan is working. I feel a little at a loss on reset days (Sundays) where I have an extra 1,000 calories to eat. I've gotten used to the regimented meals and feel a little lost when on my own to decide among everything that is available. But it was a good day for it since I spent time out and with granddaughters and my daughter. So, I was able to just go with the flow and eat whatever they were wan... Mon, 6 Jun 2016 12:57:02 EST My Word... Two bithdays down, one to go...of my kiddos, that is. We took DD to Olive Garden last night for her birthday celebration. I chose the Herb Salmon and broccoli. It was good. I also had one serving of salad. So, the calories were more than I would have had at home...but ok. I was still eating low I thought that was a success...especially with the breadsticks and marinara on the table...which I passed up. Yay! <BR> <BR> Today's a low-carb day. I packed lunch meat roll ups and ... Fri, 3 Jun 2016 12:47:22 EST Staying the Course I went out to dinner with DD last night for her birthday. Red Robin is her favorite. I think I did pretty well. I got the light Twisted Lemonade and the Simply Grilled Chicken Salad. She enjoyed the present I put together for her. She is reading the Nancy Drew series and likes the older books. DH and I found 7 of the next ones in the series for her at the Antique Mall on Saturday. I also got her some little grilling baskets for camping and some nail decals and a gift card for Old Navy.... Thu, 2 Jun 2016 12:49:19 EST Back to Work...Progressing Along! Back to work after a long weekend... I admit I came in today with a little bit of nagging worry. One of my co-workers is off and I am covering her caseload...and it's the beginning of the month...and it's a short work week...three strikes against me coming in. But, so far, things have gone well. It occurs to me that a lot of my stress that I have is not about things that are actually happening...but of things that might happen or that I can foresee happening. If I would stay more in the ... Tue, 31 May 2016 12:43:00 EST Super Happy Memorial Day!!! Super Happy Memorial Day!!! I've had a great day! I've eaten on plan. I'm still stoked over losing 7 lbs this past week and am hopeful for another good week of weight loss. Eating 5 meals a day is the bomb! I didn't think I would like it, but I really do. I'm constantly stoking that fire within with the 5 smaller meals. I think my metabolism is running very hot and that's why the weight loss is so much more successful than just eating in range. I think the makeup of the carbs/fats/pro... Mon, 30 May 2016 19:47:42 EST Weighed in...7 lbs Lost in One Week! So, I have completed a week on the Extreme Transformation plan. I did not weigh in daily like I usually do...I waited the full week and weighed in this morning. 7 lbs lost!!! What! That's a pound a day! I'll take it! Yep, definitely staying on this plan! <BR> <BR> Today is reset I get an extra 1000 calories to eat whatever I want along with my regular high-carb meal plan for the day. Wow! Easy! I can definitely do that. Though, I must admit, it threw ... Sun, 29 May 2016 11:42:08 EST Low-Carb, Day 5, Extreme Transformation! Day 5 of my Extreme Transformation. It's my first low-carb day. it was more challenging to come up with the meals for this day. Chris and Heidi Powell, in their book, Extreme Transformation, have all the meals laid out with a shopping list and recipes. But they also have the guidelines in case you want to come up with your own meals based on the guidelines. I have opted to come up with my own meals because, in looking at the shopping list, I was overwhelmed. I need to keep it simple wit... Fri, 27 May 2016 12:40:44 EST New Life...New Me? Day 4 of Extreme Transformation! Today is my last high-carb day of the week...then 2 low-carb days, then reset/weigh-in day. I'm really looking forward to reset/weigh-in day. I almost took a sneek peek at the scale this morning...but I resisted. I kept my promise to myself of waiting until Sunday for my weekly weigh in. I battled in my will you feel if you have not will you feel if you have gained (I really don't think that will happen...but...) will you feel ... Thu, 26 May 2016 12:24:21 EST Started Extreme Transformation! I'm having a great week! (I think.) I'm not weighing daily at this time. I am doing the Extreme Transformation eating plan. So different! And I LIKE it! Here's some of the highlights: <BR> <BR> Eat every 3 hours <BR> Eat within 30 minutes of getting up in the morning <BR> Follow the carb-cycling plan (i.e., 4 high-carb days, 2 low-carb days, 1 reward day) <BR> Exercise (accelerators/cardio/6 days, metabolic missions/various body exercises/5 days) <BR> <BR> This is the Chris and Heidi ... Wed, 25 May 2016 12:55:27 EST Back at It I've been off track for a few days. Saw a higher number on the scale today. I've recorded the higher number as my re-starting number. I've recorded my horribly unhealthy breakfast, and I'm ready to get back on track. No time like the present. Why did I go off? <BR> <BR> I got tired...I got disappointed...I got discouraged...and I gave in to the food inclination. It's always there...deeply ingrained...ready to take me back. Ugh. And the weight is always ready to go back on, too. Doub... Tue, 17 May 2016 06:17:36 EST New Progress! I'm making progress. I like that I have more than one place to look for that indicator now. Before, if the scale did not move, I would not make the "making progress" statement. But now, I am looking at a second heart rate. Yesterday, I did C25K, Week 1, Day 3. It is 8 1-minute runs with 90 second walks in between and a 5 minute warm up and cool down. I've been doing the runs on my treadmill in the morning before work. <BR> <BR> So, my progress is... <BR> 1. I've compl... Fri, 13 May 2016 06:43:49 EST I'm Famous! Yesterday, I worked a lot on the mental game. I was struggling to get over the girl's comments from the Wellness Committee meeting...still. Last night, I finally wrote it out. What the problem was and what the steps were to get over it...forgive her, let it go, move on. Then I wrote a statement for each of those things. I felt better afterwards like I was finally getting over it. Writing is really a good coping mechanism for me. It helps me "get it out" of my head. <BR> <BR> Hey, my c... Thu, 12 May 2016 06:52:36 EST Tuesday of UPS! and Downs Yesterday had an extreme up and then an extreme down. The extreme up...I started C25K (Couch to 5k)! I downloaded the app I used the last time I did C25K...years ago...and I did Day 1! I was ready for it since I have been doing the short 1-minute runs. The difference is, the recovery time between runs is much shorter than what I was doing. I was taking about 10 minutes in between. With Day 1 of C25K, there is only 90 seconds between. I did it! I felt ELATED! Very proud of myself. I ... Wed, 11 May 2016 06:40:00 EST Stronger Heart! Slept in a little today so my morning workout is going to be a challenge...but I am going to do my best to get most of it in. It sure does help to have so many steps in before work. Last night, all I had to do was walk around the house putting things away to finish out my steps...easy! And my house is now cleaner, too! <BR> <BR> I was looking at my HR numbers on my FitBit tracker last night. I have been walking at 2.5 on the treadmill and then doing bursts of running at 4.0...for about a... Tue, 10 May 2016 07:17:44 EST Morning Workouts Had a good Mother's Day. I spent it with DD and little GD's. We all went shopping. I didn't buy much but DD got some things she was wanting. I mostly just kept track of little people so that she could shop. Then, when my other DD got off work, we had supper together. When supper was rapping up, DS called. Very nice that all three "kids" took time out for dear old mom on Mother's Day. Yay! <BR> <BR> I'm going to workout with Jillian (my treadmill) this morning before work. This will ... Mon, 9 May 2016 06:29:08 EST It's Working...Rinse and Repeat Yesterday went great! I ate in the very lower end. I recorded everything. I drank 8 glasses of water. I ate more freggies than usual. I got a LOT of walking in (14,021 steps). We got the grass cut. I started on a declutter project in the house. And I ordered some pictures for a picture frame I purchased (to display family Disney World pics). So, super good day! Also, we went to an Autism Expo and got a lot of information on resources and support for my little GD. <BR> ... Sun, 8 May 2016 07:30:32 EST My Take on the Biggest Loser Article Spark Coach Jen e-mailed me a link to an article... <link><BR>ggest-loser-weight-loss.html </link> <BR> <BR> She sent it to the Biggest Loser Fans team. She asked that we read it and give her feedback by May 9th. I did...thought I would share my thoughts with reply... <BR> <BR> Does it change my feelings about the show? No...I'll always love Biggest Loser. It gives me hope. Seeing the contestants transformations is inspiring. Now, while ... Sat, 7 May 2016 09:13:49 EST Lesson Learned...Back to the Program! Boy have I been struggling! I haven't blogged all week. That's a bad sign. I haven't been tracking my food. I haven't been working out. And I have gained weight. *Sigh* <BR> <BR> So, time to shake off the disaster of this week and get myself on track!!!!! I bought a new Fitbit and have it charging up now...almost done! I got a Fitbit Charge HR to replace my current Fitbit. It has a few more bells and whistles than my Fitbit Flex. As the name indicates, it has a heart rate monitor. ... Fri, 6 May 2016 20:00:53 EST The Flying Pig and a Row of Ducks! My legs, ankles, and feet have had a workout over the weekend. DD and I worked the Flying Pig 5K. We stood at one of the corners and cheered people on as they turned at our corner. You could tell they really appreciated it. I know when I did my 5K years ago, I really appreciated the people cheering on the street corners. It really helped to encourage me and spark me on. Here a pic of me and DH in our "grunt" shirts from The Flying Pig... <BR> <img src=" Mon, 2 May 2016 07:58:43 EST Progress and Fighting More progress has been made on the exercise room. The Total Gym is in. Two mirrors are up. And we put up a white board to track goals and progress. I did a 2-mile workout on the treadmill last night and completed my 10,000 steps for the day. Yay! 2 NSV's! <BR> <BR> Tomorrow, I am working at The Flying Pig 5k/10k. DD and I are supposed to be there at 6:45 am. Yikes! Not sure where we will have to park. I hope we get to work together somewhere on the course. Maybe, next year, I will... Fri, 29 Apr 2016 06:51:11 EST New Focus I think my SP friends are right. I need to focus on NSV's. The scale is currently very discouraging. Every day, it says the same or some variation of the same. But it is not giving me what I want...that next number down on the scale. So, forget it. I need to focus on streaks...of eating in range, recording, sleeping, and exercise. I need to set exercise goals and work toward them. <BR> <BR> It's like when you are traveling, you would drive yourself crazy if you read every .10 mile m... Thu, 28 Apr 2016 07:49:20 EST Working the Plan I did not exercise last night. I gave myself the night off. I went to bed early. The sleep felt SO good! I feel better this morning...not so exhausted. I am standing all day at work and so I am physically fatigued by that when I leave/come home. Hopefully, tonight, I will be up to walking again and can help DH finish the exercise room. Then, it's on to the project of decluttering and getting ready for the garage sale. <BR> <BR> I am working at The Flying Pig marathon this weekend. DD... Wed, 27 Apr 2016 07:54:29 EST Lots of Changes! Exercise room is almost done. We got carpet laid...a really flap nap...and hung the tv...and have the treadmill in and operational. DH was working on the weight bench last night when I went to bed. We still have a couple mirrors to hang and the Total Gym to put in. Then, just some organizing and it's done! Finally! Woo hoo! I had my first workout in it last night. Walked 65 minutes and got 2 miles in. Yay! <BR> <BR> I can tell my thinking is changing. I have not had any binges for... Tue, 26 Apr 2016 07:20:25 EST Bucket of Happiness! Fill-er-up! Today, was a party on the scale! 217.8! I skipped 219 and 218...went straight from 220.4 to 217.8...okay! Yay! Party! That was a fun surprise. <BR> <BR> Now, I'll get to drop my 218 goal stone into the "Done" vase. It's been sitting on my mantle for awhile. Done! Now, to work on 217! <BR> <BR> Today, we are working on, and hopefully completing, the exercise room! We got the yard work done yesterday. It looks SO nice. Big improvement! DH and I worked on it together. We had a r... Sun, 24 Apr 2016 07:49:35 EST I'm Getting It! I made it through Day 2 of eating in range and recording everything and standing at my desk. Yes! I am continuing to self-monitor to see where I'm at and what I'm feeling. When I notice negative feelings, I know I am being drained of my precious dopamine and am going to require a fill something pleasant as soon as possible...that is not a snack or binge. It's working. I feel like I am fighting a winning battle instead of a losing battle. It's so much more rewarding. <BR> <BR>... Sat, 23 Apr 2016 07:42:23 EST The Dopamine Trigger I did make it all the way through the day...eating in range and recording everything and standing at my standing desk. I had the goal of standing 1/2 the day...but I stood all day! Yay! I'm back on my feet! <BR> <BR> The scale moved ever so slightly 220.8 yesterday to 220.4 today. It's a start. I really do want to be done with I am pressing on. I figure, in reality, it does probably take 3-5 days to lose a pound (calorie-deficit-wise). Currently, I am not getting much exercis... Fri, 22 Apr 2016 06:49:26 EST Spinning My Wheels Hmmm...I'm spinning my wheels. <em>40</em> Since I got back from vaca, I have bounced back and forth between 218 and 220...mostly now staying at 220. Not cool. I need to eat, record, stay in range, get in motion, and let go of some pounds! 220 is not motivating. It's discouraging. I want it to be gone. I want to consistently see 21_ on the scale. So let it be let it be done. <BR> <BR> I should start my standing desk at work again. I gave it up when I came back from v... Thu, 21 Apr 2016 07:14:39 EST Following the Bread Crumbs Yesterday's class went fine. The role playing was not-so-bad. One lady in our group was really nice and knowledgeable and took the lead and helped us to feel at ease and get through it. Yay! I actually enjoyed it. I'm VERY surprised! <BR> <BR> DH worked on the exercise room some more yesterday. He got one wall all painted and the did some touch-up painting on the other wall. I think next will be a quick roller painting of that wall and then the ceiling. After that, we have a flat c... Wed, 20 Apr 2016 07:26:33 EST Class & Exhaustion Trigger Today, I have to go to Cincinnati for a make-up class. In the winter, I took a Leadership Course through my employer...but was sick and missed one of the today, I am completing the course. I'm a little anxious about the class. I know that in this class they did "role playing" and the thought of role playing with a group of strangers does not fill me with enthusiasm. Oh well...4 hours...and it will be done. I can do it. I must admit, the thought of getting my favorite donuts... Tue, 19 Apr 2016 06:49:31 EST Mindfulness I spent my weekend watching little GD's. Mom and dad worked all weekend and their other G-ma is out of I was "on." We did fine. Saturday, DH and I took them to a large local mall. We had lunch and then I rode the little train with them. They LOVED that. Then we let them play in the little play area. Then the 3-year-old rode one of the large stuffed riding toys that some of the malls have now. When we were paying for the ride, I was reading the directions...children under 5 n... Mon, 18 Apr 2016 07:51:27 EST Play Time! I'm still dancing with Mr. 219 on the ready for Mr. 218 to tap in! I'm also still coughing...not as bad as before...but that cough is hanging on. Ugh. Maybe Mr. 219 will take it with him when he leaves... <em>20</em> <BR> <BR> Work today...TGIF! It's been a good work week. I've gotten a lot done. I'm caught up and keeping caught up and working on some projects now. Yay! <BR> <BR> Tonight, I'm watching the little GD's after work. My DD's are going to the preview evenin... Fri, 15 Apr 2016 07:46:16 EST Fast Week! I'm still working to get Mr. 219 into the "Done" pile. He showed up again this morning on my scale. I will keep piling one day on top of another...success after success...until he finally drops. I will win this battle. <BR> <BR> This week is going SO fast! I can't believe it's Thursday already. I had a super work day yesterday. I got so much done. I am COMPLETELY caught up now from being off on vacation. It feels great! <BR> <BR> So, I discovered today....whaaaaat!!!!... Thu, 14 Apr 2016 06:40:10 EST Motivated This morning, I watched an Extreme Weight Loss inspiring. There is a lot of work that goes into losing the weight...physical work and emotional work...and lifestyle change work. It seems those three things together make the transformation happen. <BR> <BR> Today, is my last day of my anti-biotic. I think my sinus infection is mostly gone. I am still having some drainage and coughing...but not near what it was. I am excited to get my exercise room completed and start using i... Wed, 13 Apr 2016 08:11:32 EST Celebrating! We went out to the movie and dinner last night. We saw The Boss and ate at the Rusty Bucket. My food was excellent. I used every inch of my calorie range yesterday...but still in range...and all tracked. This was my "reward" for completing the mini goal of getting out of the 220's. All day, I looked forward to the outing. It seems I am most happy when I am anticipating an upcoming event. It really helped to make my day "up." I think one of the good things about my visualization is the... Tue, 12 Apr 2016 07:20:29 EST Weight Lost and Water! Yesterday, I managed to do 9 of the 25 weight loss activities that I came up with in my previous blog. Today, I was down 2 lbs!!! Two stones into the "Done" vase! That brings me to completion of my current mini goal (to leave the 220's). Today, I was 219.4. Tonight, I am going to a movie with DH to celebrate!!! <BR> <BR> I pulled 5 new stones from the "weight to lose" vase this morning. I put 4 of them in my mini goal vase and left one out to work on. I labeled it 219. It's ready a... Mon, 11 Apr 2016 07:39:02 EST Losing...A Stone at a Time I managed to complete 8 of the 25 ideas for yesterday...and dropped weight. Bye-bye 222. One of the goals completed was the weight-loss visual. Here's a pic (as promised)... <BR> <img src=""> <BR> <BR> The vase on the left has a stone for each pound lost (25). Each stone has a number written on it for the pound lost, i.e. 247, 246, etc. The vase in the middle has a stone for each pound of the current mini goa... Sun, 10 Apr 2016 08:35:07 EST 25 lbs down...25 things I can do...'s blog from the past was 76 lbs down and 76 blessings from having done so. Currently, I am 25 lbs down. This go-round I started at 247. Today, I was 222. I am a person who is good at working on the task at hand. I'm more about the pieces of the puzzle than the whole puzzle. I look at the details and work them out...more so than looking at or creating the big picture. With weight loss, the big picture is laid out. It is a picture of a woman who is at goal...who is at 120 lb... Sat, 9 Apr 2016 08:52:15 EST ABC Affirmations In my past blog reading this morning, I had written about being close to being 75 lbs down and running. Yeah, I want to be that girl again. Now, I am 25 lbs down and not running...or walking. Ugh. But I will get past this bought with bronchitis. And I will get back to exercising. And I will begin losing weight again. <BR> <BR> In my blog, I had written ABC affirmations that I was using when I run. So, I am challenging myself to do that again. Here I go... <BR> A...I am ABLE to recove... Fri, 8 Apr 2016 07:47:07 EST Moving Forward Still recovering from my sinus infection and bronchitis. It's a long road. When I got up this morning, I was completely clear. But then, as I have been up, things have started flowing again. Ugh. So, I guess I am getting better. I'm having moments of clarity...but it doesn't last. <BR> <BR> I have been able to work through it. I think my productivity has been on-spot. I've been getting everything done despite feeling bad. So, that's good. <BR> <BR> I talked to DH about some of my... Thu, 7 Apr 2016 07:58:21 EST Workout Plans I am continuing to fight the sinus bug. I think I am getting better. I felt good for a little while at work yesterday and I did manage to stay the whole day and work in-office instead of working a 1/2 day from home. My co-workers did a great job of maintaining my accounts while I was gone. I have one major account change that I am working through but it is going pretty smoothly. <BR> <BR> I know I need to exercise and strength train. I am not up to it right now, though. I am going to s... Wed, 6 Apr 2016 06:57:45 EST