CVRONEK's SparkPeople Blog CVRONEK's Blog on SparkPeople, home of free diet plans and a healthy living community Day 4 Goodbye beach Day 4 and it was a warm morning. The sea was calmer and it was time to say goodbye. <BR> The last morning coffee, on the deck, as the full moon set, while the sun came up. <img src=""> <BR> <BR> <img src=""> How long before I return to the ocean? Another 11 years? Yikes! Not! Even if it is just for a day trip in Virginia, I will not be f... Tue, 25 Oct 2016 07:55:25 EST Day 3 The Elizabethan Gardens and more. Day three and once again, up early for natures glorious show. <img src=""> <BR> What a great place to have sister time and coffee. <img src=""> <img src=""> <BR> As if that wasn't wonderful enough, we headed over to Manteo and Roanoke Island. The bridge had been... Sat, 22 Oct 2016 09:01:47 EST Day 2 Kill Devil Hills Woke up well before the sun and made a pot of coffee. What a relaxing morning, at the beach. <img src=""> <BR> Betsy and I headed out on the deck as the sun was just casting there very beginnings of light on the horizon. <img src=""> <BR> Each of us saw a different shooting star. Another wonderful sign from Heaven that Papa and Kenny were ... Thu, 20 Oct 2016 07:09:09 EST Day one of my vacation at the beach. My sister Betsy and I, waited until the last minute, to see if our trip to the Outer Banks of North Carolina was still on, after Hurricane Matthew, paid an unexpected visit and hit the area hard. <BR> <img src=""> The road was washed out, not far from where we were staying, businesses closed, homes damaged, flooding, from the sound, rain and ocean combined. <BR> 26 hours before we were to leave we got the green lig... Wed, 19 Oct 2016 07:21:58 EST Cooper's Hawk with Shirley and John My dear Sparkfriend, Shirley and her husband John, made it down from Ottawa Canada to Richmond, Virginia, for the second time in less than a year! <BR> As everyone knows, a lot can happen in a short time. <BR> Here they are, in all their glory! <BR> <img src=""> <BR> We picked up, where we left off and had marvelous conversation over wine, coffee and delicious food.(Trio of Medallions* <BR> Horseradish, bleu chee... Sun, 25 Sep 2016 17:55:57 EST Autumn has arrived and I celebrated with some "me" time in the garden! My favorite time of year has arrived and after an exceptionally hot Summer, this overcast day with the gentle breeze, lured me into taking a break, at my local botanical gardens. <BR> I entered and sat for the first ten minutes, just listening to the fountain and letting the cares of the week, slip away. <img src=""> <img src=""> <BR> The ... Thu, 22 Sep 2016 20:43:51 EST Park 2- Richmond Out of the Darkness Walk 2016- The morning was full of anticipation, as I got ready for the walk. <BR> Outside the window, the full moon, was in it's glory and the glow made the shape of a cross to confirm, that God, was indeed watching over. <BR> A mild morning, the sun began to climb and my daughter Ashley and I arrived at the walk, early. <BR> It would be crowded, this year. <BR> <img src=""> <BR> <BR> Nikki-Dee Ray, Meteorologist for WTVR C... Sun, 18 Sep 2016 14:49:24 EST 2016 Richmond Out of the Darkness Walk - Part one, the big thank you! This year marks our third year, for Kenny's Walking Warriors and once again, we wish to thank all of our supporters. <BR> <img src=""> <BR> <BR> This year we have already raised, $3,650.00, and donations are still coming in, through the end of the year! <BR> Including our two previous walks, our grand total is $12,808! <BR> <img src=""... Sun, 18 Sep 2016 13:21:18 EST Afternoon with a friend. Though hot and sunny was the day, my friend Rebecca and I had a chance to play. We visited <BR> Lewis Ginter Botanical Gardens and had almost the entire place to ourselves! <BR> <img src=""> <BR> We did find plenty of shady spots, with beautiful views. <BR> <img src=""> <BR> Here is a Lego Koi, jumping out of the water. <img src="http:/... Sat, 10 Sep 2016 07:13:29 EST Plan for a hot, humid day. The hot and humid weather just doesn't want to give up on Richmond, yet. <BR> Not going to complain though, but instead, have a terrific Thursday by following a good plan. <BR> <BR> My meals are are not only tempting but healthy. <BR> Here is what's on the menu. <BR> <BR> Breakfast :Greek yogurt, strawberry and flaxseed smoothie, with V8 light fusion pomegranate and blueberry. Skim milk and coffee. <BR> <BR> Snack will be a small tossed salad. <BR> <BR> Lunch, mushroom and cheddar che... Thu, 8 Sep 2016 08:00:33 EST Welcome September <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> I will take care of myself and help others along the way. <BR> <BR> Let's all turn o... Thu, 1 Sep 2016 07:54:07 EST Fun times, with Ashley, at the Rivah Yesterday, my daughter Ashley and I, took a short jaunt, down the road, to our favorite Summer family spot. Naylor's Beach. <BR> We were both due for some R and R and this was just the ticket. <BR> Bye, bye, stress. <em>253</em> <BR> <img src=""> <BR> We love this place, on a hot Summer day, as there are shade trees, and an ever present breeze off the water. Here is my sweet girl, Ashley Marie. <BR> <img src="h... Fri, 26 Aug 2016 12:54:39 EST Thursday. Time to head to the Naylor's Beach! Hooray! My daughter Ashley and I are off to the river for a day of relaxation! <BR> <BR> <img src=""> <BR> <BR> We will be spending the entire day, just talking, floating, swimming, eating, drinking water, watching the Bald Eagles and Osprey fish and having good mother/daughter time. <BR> <BR> Love our family spot, we have gone to for years. <em>298</em> <BR> <BR> I will be a new person when I get back! <e... Wed, 24 Aug 2016 20:15:26 EST Wednesday plan fasting day Reminder I am on the Every Other Day diet and eat 500 calories, every other day. Normal, on the other days. <BR> <BR> Breakfast <BR> soft boiled egg <BR> coffee <BR> skim milk <BR> <BR> Snack <BR> V-8 Light Blueberry Pomegranate Fusion <BR> <BR> Lunch <BR> Strawberry, plain yogurt, skim milk, flaxseed smoothie <BR> <BR> Supper <BR> Crustless spinach quiche. <BR> <BR> Heavy interior landscaping day for me. Moving big plants and feeling strong! <em>185</em> <BR> <BR> Then home to sle... Tue, 23 Aug 2016 20:55:45 EST Tuesday plan Monday went well and I stuck to the plan! Also managed to get in 5 hours of gardening, in a customers yard. <em>224</em> <BR> My finger is on the mend. <BR> <BR> Planning ahead to Tuesday. It is a non-fasting day, but still want to write down my meals. <BR> <BR> Breakfast: <BR> Coffee with skim milk <BR> 100 calorie Greek yogurt with blueberries. <BR> <BR> Lunch: <BR> Tomato sandwich with mayo and toast. (My tomatoes have been so good this year!) <em>370</em> <BR> <BR> Snack: <BR> ... Mon, 22 Aug 2016 20:55:34 EST The 22 push ups challenge. August 22. The perfect day to think about and start, the 22 push ups challenge. <BR> Have you heard about it? <BR> <BR> As many of you, may know, my oldest son, died by suicide, 2 years, ago at age 33. <BR> His favorite Uncle Marshall, died by suicide, the week before Kenny's senior year, in high school and was a Navy Veteran. He was 40. So began the changes, in my dear Kenny. <BR> Here is a beautiful photo of the two of them. Kenny always wanted to be like his Uncle, Marshall. <BR> Little ... Mon, 22 Aug 2016 07:07:01 EST Monday plan I have had success on the Every Other Day Diet, combined with added activity. <BR> 15 pounds down and this is easy for me to follow. so, why do I stray? <BR> <BR> Excuses are cropping up, faster than the weeds in my vegetable garden and that's pretty fast. <BR> <BR> It's, too hot, I have to stay with my mother a few days, I am going out with friends, I have an infection in my finger, blah, blah, blah. You get the idea. <BR> <BR> Here it is, Sunday night, I am home from Mama's, my finger ... Sun, 21 Aug 2016 19:30:03 EST Heat wave? Mini "staycation". The heat, in Richmond, has been off the charts and being a landscaper/gardener, this was no time to do much outside. <em>24</em> <BR> My interior landscaping/supervisory roll, could be done in the morning and thankfully, some office work, even done from home. <em>41</em> <BR> <BR> This break, from working, called for some action, on the home front, A mini "staycation". <em>334</em> <BR> I actually got to spend time at home, cleaning, relaxing and cooking! <BR> Drinking LOTS of wate... Wed, 27 Jul 2016 18:32:12 EST Gearing up for the annual Richmond Out of the Darkness walk. It is that time of year, again, where my family joins together, as Kenny's Walking Warriors. <img src=""> This year it will be held on September 17th. <BR> <BR> As many of you are aware, my oldest son, Kenny, passed away, 26 months ago. <img src=""> <BR> <BR> Instead of planning birthday celebrations, we now honor his life by walking in... Fri, 22 Jul 2016 14:17:06 EST A day by the Rivah! Down, south and in central Virginia, you will often hear, I'm going to the rivah! It may not seem like an exact location, but it is an exact river. <BR> The Rappahannock River which meanders through Virginia, getting ever wider as it rolls towards the Chesapeake Bay. <BR> Our family has been making day trips to a little place called Naylor's Beach, since I was a little girl and my Papa took us, that first time, when they still had the very scary floating bridge with no railings. Water lappin... Sat, 16 Jul 2016 08:35:52 EST My Ashley's birthday celebration! July 13th my daughter Ashley will be 29. SO hard to believe. <BR> Yesterday I had the family over for the day and a good time was had by all. <BR> We are fortunate to have my 91 year old mother able to be with us, but still missing my son Kenny, who passed away two years ago. Always will , but his candle was lit, all day and we could feel him with us. <em>43</em> We had many photos from old days that we all enjoyed looking at. Good times. <BR> Ashley had not wanted a party, this year, but M... Sun, 10 Jul 2016 11:57:28 EST More photos of my Spring/ early Summer. Mama continues to recover from her broken hip and is doing well. My sister and I have been taking turns staying with her. Here, my son Nick, makes a visit. He also takes care of her yard. <img src=""> <BR> <img src=""> Ashley has been a big help on her days off. <BR> We do miss Kenny, as he was especially good, the last time Mama broke he... Mon, 4 Jul 2016 08:07:21 EST It's been awhile since my last blog. Thought I would catch you up, with photos, on things I enjoyed in April. <BR> <img src=""> Mama, my sister and I enjoyed these salads, when we went to Lewis Ginter Botanical Gardens. Good food and a nice walk. <img src=""> <img src="">Butterflies Live is always ... Sun, 3 Jul 2016 16:20:25 EST A winter walk with my sister at Lewis Ginter Botanical Gardens. First snow in Richmond, VA. <BR> You know that my sister and I will be out in it! <em>334</em> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <img src=""> <BR> <img src="h... Sun, 17 Jan 2016 20:40:57 EST Photos from this year's Walk out of the Darkness September 19th, we had our Richmond Out of the Darkness walk, and our team Kenny's Walking Warriors, were there to honor my son Kenny, and others, while raising awareness about suicide prevention and the importance of ending the stigma associated with mental illness and suicide. <BR> Our team. Betsy, Melanie, Bob, Peaches, Sean, Nick, Ashley, Jodi, Andy, myself. <BR> <BR> <img src=""> Here I am with my sister, Be... Wed, 30 Sep 2015 07:14:26 EST Up and down and all around, but not giving up. After seeing a Spark friend's blog on the progress made since starting SP, I had to take an honest look at what I have been doing. <BR> Kathryn, my friend, has lost 40 pounds and is doing great! Her before and current photos tell her story and she isn't stopping there.She has had her struggles, but never gives up. <em>243</em> Kathryn! <BR> <BR> Now here we are and I will put my photos, from along the way, out for all to see. <BR> 2011 is when I was lucky enough to run across SP on Gilad ... Sun, 27 Sep 2015 12:34:41 EST Richmond Out of the Darkness Walk 2015 Hello everyone! Kenny's Walking Warriors will be heading to Deep Run Park, on September 19th, for this years, AFSP Richmond Out of the Darkness Walk. <BR> <BR> Here is a photo of our team, last year. <BR> <BR> <img src=""> <BR> <BR> We will walk to remember my son Kenny, who died last year and help raise awareness for suicide prevention. <BR> Please visit my fundraising page and consider making a small donation.... Sat, 29 Aug 2015 22:27:19 EST A walk down memory lane. After sleeping a much needed 11 hours, I sipped my coffee and pondered a walk, at Three Lakes. A favorite place, not far from my home. <BR> <BR> Hopped in the car and was there in short order. The morning, cool for August, in the upper 60's, with a gray sky and a breeze swirling through the trees. The hint of Autumn, was all around. <img src=""> <BR> <BR> <BR> With my Vionic shoes, making my feet feel like a yo... Sat, 8 Aug 2015 16:46:54 EST My son Nicholas is married! My Nicholas and his Jodi were married on June 5th and it was a glorious day. <BR> After several days of rain and even some earlier in the day, the clouds stayed, to keep it just the right temperature, but no rain drop feel. <BR> Small and casual. Perfect! Kenny cardinal even started singing as the ceremony was starting. <em>43</em> <BR> <BR> Photos say it best. <BR> <img src=""> Nick and his Jodi <BR> <BR> <... Sun, 7 Jun 2015 20:00:19 EST Mother's day weekend 2015 My first Mother's day, since, my oldest son, Kenny, passed away. <BR> 2014, on Mother's day, was the last family gathering we were all together and although I sensed something was different, I had no idea that the following Sunday, Kenny would be gone. <BR> <BR> Now I am left with beautiful memories of a kind and gentle man, who touched so many with his goodness. Always a sweet and caring child, this never left him. <BR> <BR> <img src=" Sun, 10 May 2015 07:03:28 EST Six weeks to get ready for Nick's wedding! The ever changing plans of my son Nick and his fiancé, Jodi have always kept me with a wait and see attitude. <BR> They had planned a Winter wedding, but last year things happened that prevented it from taking place. <BR> They had already booked the honeymoon cruise, so off they went, with dreams of this year, in December. <BR> Life events can come in streaks and their lives are ever on a roller coaster. <BR> Now, a smaller wedding is in the works, to be casual and in a beautiful park, by... Mon, 27 Apr 2015 08:03:02 EST The many faces of March. Getting around to my March blog, a bit late, but here it is. <BR> <BR> <BR> <BR> March was a long month in more ways than one. The last month of my 90 day challenge, found no change in weight and my photos did not look different than the previous month. <BR> <BR> Oh, but the things that I did, felt and saw. <BR> <BR> Started out with my beautiful snow! I love snow and was so happy to have some get to central Va. <img src=""> <BR> I ... Mon, 6 Apr 2015 09:17:33 EST A day in the life of a southern girl. What a wonderful morning for this southern girl. <BR> <BR> A rosy sunrise, over a snow covered scene, sipping coffee <em>106</em> on my front porch as a little brown Jenny Wren sings a Spring song <em>335</em> on the side porch wicker chair. <BR> <BR> Well rested and not too many aches, I roll the day through my mind and say my prayers in the quiet crisp breeze. Thankful for so much. <em>458</em> <BR> <BR> The day had started close to 6am. <BR> Jumped out of bed at the coaxing of ... Sat, 21 Feb 2015 07:35:37 EST Lent ....just 40 days Ash Wednesday is here and perhaps, this year more than others, I feel that Lent will be more meaningful than ever, to me. <BR> With my son Kenny passing away, last year, my faith has grown ever stronger. Out of bad situations, good things come and this is what has come of this tragedy. <BR> <BR> Thinking on the sacrifices that have been made for us, it seems a small thing to ask to give up something for 40 days. <BR> Chocolate. Such a simple unimportant thing in the big picture, but that is ... Wed, 18 Feb 2015 09:04:41 EST Day 32 of the 90 day Challenge Feeling good about my January as I have made it a habit to spin the wheel, and track, most of my things, as well as drink my water and increase my activity. <BR> <BR> As part of this challenge, I am posting photos, each month. <BR> Last month, I had older photos from a few months back, when I was lighter. <BR> Well, in January, I lost 2 pounds, so it may look a bit off, but you can imagine, if you will. <BR> <BR> <img src=""> <BR> I to... Sun, 1 Feb 2015 14:41:48 EST Moving along the spark trail. This past week has found me sparked and moving more than I have in awhile. <BR> <BR> I have enjoyed many workouts with my old favorite, Gilad. I loved working out with him, back in the day, when he came on TV at all hours. Very convenient. <BR> Gilad is actually, how I found Sparkpeople! It was mentioned in one of his emails and I will forever be grateful. Tried to get a link on here as a sample of "my guy" but it didn't work. Just look him up and you will find all sorts of things on him! <B... Sun, 18 Jan 2015 11:49:55 EST 90 day challenge My spark buddy Pixie has started a 90 day challenge and suggested to post photos, from front and side. <BR> Well, I have no one to take my photos, at least for a few days, so here are some, 9 pounds ago, So just imagine, what a few more would look like. <BR> One is not a total side shot, but the closest I have. <BR> Hoping to post good results, as I go! <BR> <img src=""> <BR> <img src=" Sat, 3 Jan 2015 13:07:39 EST 2015 USING GRIEF FOR FUEL (part 2) 2014 , my line snapped and I was adrift on a sea of the unknown. Fear and pain, surrounded me, with swells so huge I thought that I might get sucked under, for good. <BR> What I had known for almost 34 years was gone. It would never be the same. <BR> My kind, generous, witty, oldest son, was gone. <BR> Fear and panic, shear misery, but then a ray of light came through the dark clouds and showed me what I had always had. An anchor. <BR> Ironically, when I was about to write this blog, today,... Thu, 1 Jan 2015 10:57:31 EST 2015 USING GRIEF FOR FUEL (part one) 2014 blindsided me, last May, with the death of my oldest son Kenny. To try and describe the overwhelming emotions is not possible, but I have made it, to the new year. <BR> <BR> Last night was one of reflection and peace, candles lit and thoughts of the year to come. <BR> So to move forward, I must take a look at time, since May 18th. <BR> <BR> Here I am the last morning Kenny and I saw each other. My weight was 164. <BR> <img src="">... Thu, 1 Jan 2015 08:34:35 EST Mama turns 90! Mama turned 90 years old, on October 27th and the family party was yesterday! <BR> Some of my Spark friends are anxious for photos! <BR> <BR> <img src=""> <BR> We were all missing our Kenny, but Mama had a favorite photo, nearby. <BR> Above her shoulder, Kenny is escorting his Grami at my nieces, wedding. <BR> He always took such good care of Grami. <BR> We had a good time, knowing that Kenny and Papa were there, yesterday, too. <em>43... Sun, 2 Nov 2014 14:18:15 EST Richmond, Va. Out of The Darkness Community Walk 2014 Saturday, Sept. 13th 2014, saw cooler temperatures and clouds, with the tease of rain in the air. <BR> <BR> This was my families first time, at this walk, here to honor the life of my son, Kenny, who passed away in May. His pain and suffering had become too great. He had been strong as long as he could and God called him to heaven, just shy of his 34th birthday. <img src=""> <BR> <BR> We were joined by over 840 other people who also los... Mon, 15 Sep 2014 07:50:20 EST Starting to care again. September has come and what have I done? <BR> <BR> SInce May 18th, with the death of my son Kenny, my life has been full of grief, just moving along mechanically, at times, losing weight, from shear emotional stress, then gaining a couple pounds a month or two later. The dinners out from friends and family, as well as all the food brought over kept coming and coming. <BR> The restaurant meals are still ongoing, although my fridge is pretty bare. <BR> <BR> SO what do I care? <BR> <BR> Not m... Sun, 7 Sep 2014 08:14:11 EST KENNY'S WALKING WARRIORS You may have read some of my other blogs, over the past three years, on walking for fitness. <em>311</em> <BR> <BR> I walk as part of my job, I walk in challenges and I walk with my daughter Ashley, a fellow Sparker, but this time I walk in honor of my son Kenny. <BR> <BR> Ashley and I have been hitting the local park trails. <img src=""> <BR> We are getting ready for a very special walk, in September. <BR> <img src="http://photos-a... Sun, 27 Jul 2014 20:26:00 EST Additions to the memorial garden Five friends and I made a road trip to Harrisonburg, VA, in the mountains. ABout a 2 hour drive. <BR> The weather was cool, the sky was beautiful and we had much to catch up on! <BR> All ladies from, work, some from past and some from present. <BR> <BR> First stop....The Sugar Shack, for some warm doughnuts. <em>2</em> They were really good and a treat from, driver friend, Karen. <BR> <BR> Up the road and through the farmland, blue mountains rising up in all their glory. <BR> <BR> Harper... Wed, 16 Jul 2014 20:42:34 EST Kenny's Memorial Garden Today, I feel brave enough to blog again. <BR> As I edited my last blog, written on May 19th, I ended it with this.... <BR> <BR> Little did I know, that as we were visiting Papa, at Arlington, on this beautiful day, he was welcoming, my oldest son, Kenny, into heaven. <BR> The two Kens are now together and Papa finally got to meet one of his grandchildren. <BR> My heart aches, but I find comfort in knowing they are in heaven, full of love, happiness and peace. <BR> I will see them both ag... Tue, 15 Jul 2014 17:37:54 EST Road trip and avoiding temptations. Sunday was the perfect day for a road trip. <em>67</em> <BR> <BR> Crystal clear air, soft white clouds in a blue sky, birds singing. <BR> <BR> Mama, Betsy and I, usually head to Arlington National Cemetery , Memorial day weekend, however, last year there were so many more road closures and such a traffic jam, that we opted for the weekend, before. <BR> <BR> Still a bit crazy with the traffic, but much better. <BR> <BR> The Cemetery is celebrating it's 150th year! Such history, in this... Mon, 19 May 2014 08:05:53 EST Starting again. 2014 has found me 10 pounds heavier and losing and gaining the same 4, in teasing fashion. <em>198</em> <BR> <BR> Excuses can fly out the door, as in who really cares to hear them? <BR> <BR> Being older? So what? Health issue? Everybody has something at some time. <BR> <BR> SO, today is regrouping day... again, but I am not giving up! The tide will turn, just when you think you're done for! <BR> <BR> Today I have restarted Spark Coach! <em>334</em> Just a few minutes in and I am fe... Wed, 14 May 2014 06:43:46 EST Easter beauty for you to enjoy. <img src=""> <img src=""> <img src=""> <img src=""> <img src=""> <img src=""> <BR> <BR> Happy Easter, my Sparkfriends! Sun, 20 Apr 2014 07:32:45 EST Walking with Ashley, through the park. Bryan Park, is starting to come alive, with the beginning of Spring. <BR> <BR> Although clouds kept the temperature down, Ashley and I went walking through the Azalea gardens. <BR> We both volunteer there, trying to bring this once beautiful jewel, back to at least a respectable place. <BR> <BR> The redbuds are almost past, but the dogwoods are in their glory. <BR> <img src=""> <BR> <BR> A few early Azaleas are blooming, and the buds ... Sat, 19 Apr 2014 08:50:31 EST NSV-Physical Blog number 3 on Non Scale Victories. <BR> <BR> There are so many things that make a difference and that we can be proud of, while not letting a number on the scale define who we are. <BR> <BR> This blog, is about physical ways in which I have improved. <BR> <BR> There have been some health issues, in the mix, but changes are happening all the time and I will concentrate on the good ones! <BR> <BR> Physical (Outside) <BR> <BR> Clearer much better and smooth. I am really likin... Fri, 11 Apr 2014 07:32:12 EST