FITANDFOCUSED's SparkPeople Blog FITANDFOCUSED's Blog on SparkPeople, home of free diet plans and a healthy living community Who Knew? Who knew that: <BR> <BR> eating an egg white spinach omelette for breakfast would provide the energy to get through a busy morning? <BR> taking along an easy snack like cottage cheese and a banana help keep the momentum going for another 2 hours? <BR> making a giant salad and grilling a bunch of veggies ahead of time would be so tempting to eat for lunch everyday? <BR> adding a serving of protein from last nights dinner would be great with the salad and veggies? <BR> packing a bag of carrots... Sat, 19 Jan 2013 14:25:11 EST It was a great week- kind of I'm not working for a couple months so I can finish writing my thesis and complete my master's degree. Unfortunately, I was quite the procrastinator this week. Instead of working all day as I intended, I worked out, shopped and spent a lot of time in the kitchen. I also went to crossfit 4 times, did hot yoga 4 times and ran 4 times. But I stuck to my eating plan. NO sugar, NO grains, NO dairy. I think it was the first time ever that I've gone 7 days without caving in to sugar. - but I w... Sun, 20 May 2012 22:58:45 EST the big picture-step by step make clean food choices&#8730; <BR> eat 5 times a day &#8730; <BR> include protein at every meal&#8730; <BR> drink lots of water&#8730; <BR> <BR> high intensity cardio 30 min 5 x/wk&#8730; <BR> strength train 3x/wk&#8730; <BR> yoga 2x/wk&#8730; <BR> <BR> JOURNAL AND REFLECT&#8730; <BR> <BR> I've committed myself wholly to this program and I've already begun to see big results!!! <BR> Whoo Hoo. YAY ME. Sun, 25 Mar 2012 15:46:11 EST Namaste Well, the Indian restaurant wasn't too much of a challenge last night. I only ate a couple bites of the salmon, avoided the rice, no fried stuff and had one small piece of naan. Still, I'm sure it was all pretty fattening. I put the food on my plate at one time and it didn't even cover a third of the plate. After it was gone. I was done. Yeah!!! But it was delish. <BR> <BR> Today's a great day. Loved the cardio strength class this morning and now I'm off to power yoga with my DH. I love w... Sun, 18 Mar 2012 15:38:58 EST What a great feeling! I just returned from a spring break vacation at a fitness spa where it was ridiculously easy to stay on track. There were hours of fitness classes and 3 healthy meals a day. i chose not bring snacks to my room so that I wouldn't be tempted at night. I really paid attention to the food and how I felt after eating it. <BR> <BR> Usually when I come back from vacation, I'm bloated and feeling guilty from the excess junk, but not this time. In fact, I think I may have even lost a pound. <BR> B... Sun, 11 Mar 2012 17:27:31 EST It may be a small victory but I'll take it Yesterday = success. Planned and ate 100% clean meals, did my cardio, lifted weights, drank water, walked the dog. I love it when it all works. Felt like celebrating this morning. <BR> <BR> Can't wait to do it again today. <BR> <BR> <BR> Sat, 25 Feb 2012 13:43:18 EST same old same old GRR it's always the same thing. After 2 or 3 weeks of clean eating and diligent exercise, I wake up one day and "forget" that I am working this new lifestyle. It's almost as if I have a complete memory block as I slip back into old bad habits. It wouldn't be too much of a problem if it only happened for a day, but it usually takes me a few days to get back on track. And it's amazing to see how much hard work can be undone in just a few days. <BR> <BR> So today, I'm back on track...up a c... Thu, 23 Feb 2012 15:30:08 EST on a roll I know it's only Tuesday, but it's been a great week so far and I'm pretty sure I can keep it rolling through the weekend. I've been extra careful about logging those BLT's (bites, licks, and tastes). Actually succeeding at eliminating them entirely. <BR> <BR> Planing, Planning, Planning (never before believed it but planning my food ahead makes all the difference ) <BR> <BR> Also, A few good suggestions from successful sparkers have brought about some changes to my diet and unbelievably,... Tue, 31 Jan 2012 16:10:11 EST made a great decision Twice a week I drive my son to his evening Rugby practice and wait 1 1/2 hours for him to finish. Sometimes I go to the nearby grocery store if I need to shop. However, most of the time, I am tired and I just sit, or even sleep in the car. It's too cold and dark outside to walk and we live too far away to go home. The field is not close to anything, except for a grocery store and ......the YMCA. Tonight I was tired of sitting there so I went to the YMCA, joined and worked out for 45 minu... Thu, 19 Jan 2012 21:47:51 EST it starts with a plan Jeans are definitely looser!! Yay <BR> <BR> Last week's goals: <BR> Plan all food ahead of time and fill in tracker in the morning- DONE <BR> Eat what is on the tracker ONLY- DONE 4 out of 7 days <BR> Attend 30 minute circuit training class 5 times-DONE <BR> <BR> Goals for this week: <BR> Plan all food the day before and pack it up for work- <BR> Eat only what is on the tracker- <BR> Exercise 30 minutes everyday <BR> Sun, 8 Jan 2012 10:02:17 EST it's working!!! When I woke up today, I though it would be another day just like yesterday. <BR> <BR> I dragged myself out of bed at 5:15 to go to another ridiculously short circuit training class at the gym. I've been doing these for the last couple weeks. <BR> "30 minutes at maximum effort is all you need"-My trainer's mantra. <BR> <BR> As usual, I am doubtful that's all I need, but I go anyway. <BR> Afterwards, I look for the obvious sign that my body has been miraculously transformed to look like a... Fri, 6 Jan 2012 15:44:49 EST what a great morning With winter break coming to an end in a couple days, it occurred to me that I need a plan of action in order to stay on track on working days. I went to bed at 10 last night and this morning I actually got up at 5:30 and went to the circuit training class at the gym. In and out in 30 minutes. It felt so great to have my exercise done so that I could focus on the rest of the day. Also, I have a lot more energy than I usually do after a typical 90 minute cardio session. Hope I can do this... Tue, 3 Jan 2012 13:12:45 EST not allowing myself to get discouraged Although the scale only registered a one pound loss and the clothes are still tight, I refuse to believe that the last 3 weeks of hard work were wasted. I logged long hours everyday in the gym and on the road. I tracked my food most of the time. I had more than a few slip-ups, but overall, there have been huge improvements in mindful eating habits, so I'm celebrated that success. <BR> Reminder to self: this is not a quick fix, it's a long, slow process of real change. <BR> Be patient. Mon, 2 Jan 2012 08:39:33 EST still pushing myself but within limits I love today. It may sound selfish, but right now, it's all about me. <BR> Today is the first day of winter break for the community college where I teach. No classes for a month. <BR> What a nice treat to be able to go to my favorite workout class in the morning, take my dogs for an hour walk, and then go off to yoga. It all seems a little indulgent, but what can I say, it makes me happy. <BR> I just got the SP cookbook and am loving the recipes. Last night I made a large batch of the her... Mon, 12 Dec 2011 13:43:43 EST Maybe I really do need more sleep. My husband and I went to dinner last night with two couples. One couple were friends we've known for years and the other were friends of theirs. Both women were unbelievably fit, attractive and interesting. The conversation got around to our daily habits. I never really considered mine to be out of the ordinary before but listening to them made me reexamine. <BR> <BR> One thing they both did was sleep-ALOT. <BR> <BR> These women told me they spend quality time with their spouses every nig... Sun, 4 Dec 2011 10:04:19 EST time for a "do-over" I've been away from SP for the last 6 months. I just re-read my last 2 blog posts. No wonder I dropped the ball. <BR> A lot has happened in six months.- I jumped into fitness too fast without reasonable limits. I developed a persistent case of plantar fasciitis that made even walking miserable. I got a new job that I love but I let it consume me and all my time. <BR> <BR> Unbelievably, I've managed to transform myself from lifelong, avid exerciser into"computer potato" in a matter of mo... Sat, 12 Nov 2011 10:22:48 EST Keep up the momentum I just returned yesterday from a fantastic spa vacation in Miami. This was a gift from my siblings and it was truly the best vacation I've ever had. Only regret is that my husband did not want to join me. He doesn't like to exercise and eat healthy on vacation. No matter, I went alone and still had a fabulous time. Everyday I did an assortment of exercise classes and ate delicious and healthy gourmet food. I tried kickboxing, yoga, cycling, rock climbing, etc. Just the change of routine fr... Sun, 22 May 2011 14:06:18 EST A little too fast out of the gate. When I started SP last week, I was 144 lbs.- up about 7 lbs but really about 20 lbs higher than I want to be. I've been working at losing weight as long as I can remember. I've lost the same 5-7 lbs. over and over in the last 10 years but I never seem to be able to lose more or keep it off. Stress and emotional eating are my weak spots and I tend to "forget" that I'm on a diet every time something happens. It's fairly automatic as I don't even realize it's happening until after I've already ... Thu, 12 May 2011 23:31:42 EST