GOLFGMA's SparkPeople Blog GOLFGMA's Blog on SparkPeople, home of free diet plans and a healthy living community Integrity Webster's defines integrity as the quality or state of being complete or undivided, adherence to a code of moral,artistic, or other values. <BR> <BR> In relation to our being on this website we should be completely decided to do the right thing to improve our healthy living. <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR>... Thu, 20 Jul 2017 18:32:13 EST Tough <img src=""> <BR> <BR> I think they are key in most places. In the gym sometimes we have to be tough to complete the round. Sometimes you gotta be tough to even start the exercise. Wed, 19 Jul 2017 16:31:08 EST On Being Positive <img src=""> <BR> <BR> Be an optimist or I like to think of it as being positive. Where our health is concerned we need to stay in the positive mode at all times. Our health should be one of our highest priorities. <BR> <BR> <img src=""> <BR> <BR> A pledge well worth remembering. <BR> <BR> <img src="http://photosaws.sparkpeople.... Tue, 18 Jul 2017 17:14:25 EST Power Promise <img src=""> <BR> <BR> Friends, I believe this to be true and I am pushing to get there. I need to lose 7 pounds to get to my next goal. I think I can. I think I can . Mon, 17 Jul 2017 14:22:36 EST Excuses My Spark Coach task today was to write what my excuses were for not exercising. <em>38</em> . Guess my excuse is the most common one given <em>56</em> . Having said that, after 6 years on Spark People I have overcome the time challenge. I now can't remember a day when I didn't get at least 30 or more active minutes and most days more. I love the way exercise makes me feel and I like to get the exercise in early in the day so I will have more energy for later and I know I will feel ... Sun, 16 Jul 2017 22:06:41 EST I'll Take It This morning was weigh-in time for the 5% Summer Challenge. I stepped on the <em>192</em> hoping it had gone <em>55</em> . <em>39</em> I was disappointed to find it was the same as last Saturday's weight. But wait a minute, I thought, for last week my Aria scale showed my body fat at 34.6 and this week it was down to 33.4. At least something was <em>55</em> . <BR> <BR> Maintaining is OK and lowering the body fat is fine so, yes, I'll take it! Sat, 15 Jul 2017 14:05:36 EST 12 Weeks <img src=""> <BR> <BR> I believe 12 weeks is a good number for anyone starting a new goal. Stopping short of giving your goal this amount of time would certainly be fuel for regret later. <em>39</em> <BR> <BR> <img src=""> <BR> <BR> If you are not happy with things in your life or the way you look you can make changes. You mak... Thu, 13 Jul 2017 21:16:51 EST This Or That Anyone concerned about this? <BR> <BR> <img src=""> <BR> <BR> or the good old days? <BR> <BR> <img src=""> <BR> Tue, 11 Jul 2017 16:26:33 EST Five Tips These five tips were given in a video I saw on You Tube. They were given in reverse order so i will do the same order. <BR> <BR> 5. Drink Water. <img src=""> <BR> <BR> Drink 8-12 glasses daily. Test your urine and if is the color of apple cider you are not drinking enough. <BR> <BR> 4.Carbohydrates. Cut out refined carbs. Eat more of the complex carbs because it takes the body longer to digest them and keeps ... Mon, 10 Jul 2017 21:17:31 EST Looking for 8? <img src=""> <BR> <BR> I read an article this morning that I liked. The title was "When Your Brain Keeps You Awake" by Lisa Morrone, P.T. She hit close to home because I have nights when I do not sleep well. <BR> <BR> The article starts with the question "Is "brain chatter" keeping you awake'? There are times when I just keep thinking and going over what I did today and what am I going to do tomorrow. The art... Fri, 7 Jul 2017 08:40:53 EST Am I? <img src=""> <BR> <BR> This morning while playing golf the temperature rose to 90 degrees. It was hot! <em>198</em> We were playing pretty good <em>30</em> and on four holes we had a chance for an eagle. Would you believe we missed every one and only got a <em>587</em> ? <em>39</em> <BR> <BR> I have to say that if perspiration helps persistence then maybe I am persistent because we did not give up... Thu, 6 Jul 2017 15:45:37 EST Celebrating The Fourth! <img src=""> <BR> <BR> Last evening we went to a local town park near us where they meet each year for a fireworks display and entertaining evening. The entertainment this year was a local group featuring a young man who has recently won a national contest for Elvis look-a-likes. His program was filled with Elvis recordings and his "thank-you-very much" was so true to the Elvis voice. He also had sideburns and ... Tue, 4 Jul 2017 13:02:15 EST My Sunday To Do List <img src=""> <BR> <BR> I think this could be my to do list everyday! Sun, 2 Jul 2017 22:04:21 EST It's Our Anniversary <img src=""> <BR> <BR> July 1, 1961 Sat, 1 Jul 2017 15:08:02 EST A Win <img src=""> <BR> <BR> Picture of my team just after we won the weekly Captain's Choice tournament on Thursday, June 29. This was such a fun group to play with and it was great when we had a moment to celebrate. <BR> <BR> We scored 14 under par for the win. <BR> <BR> Go <em>278</em> ! Fri, 30 Jun 2017 20:36:56 EST Boost The Burn <img src=""> <BR> <BR> I have been reading some of the article here on SP regarding the amount of calories I should be consuming each day. <BR> <BR> I learned that I should figure my BMR (Basic Metabolic Rate).. There is an article to help with that. After filling in the blanks I found that my rate is around 1248 calories and with about 1500 calories I average burning per day by exercising I think I can lose w... Tue, 27 Jun 2017 18:30:22 EST Be Cheer <img src=""> <BR> <img src=""> Mon, 26 Jun 2017 08:00:41 EST Sundays <img src=""> <BR> <BR> I do love Sundays. Today was started with devotions, then some You Tube exercise just after my usual breakfast. <BR> <BR> Church begins at 10:00 with Sunday School. The 11:00 sermon was so encouraging as we studied from one verse, James 3:17. We have studied this verse in weeks past and had covered much of verse and today we concentrated on the word "entreated". <BR> <BR> James 3:17 ... Sun, 25 Jun 2017 21:22:42 EST Fun Day <img src=""> <BR> <BR> Today was so much fun. My DD had to come into town today for a work meeting and afterward she came over to spend some time with us before heading out for her vacation travels. <BR> <BR> We played golf together in some hot humid weather. There was some wind to ease the effects of the hot weather, but, we decided 9 holes was enough! <BR> <BR> Air conditioning felt really good after the ex... Fri, 23 Jun 2017 19:30:55 EST Backward? <img src=""> <BR> <BR> I could miss the way good chocolate tastes, strawberry milkshakes, etc.,but, what I don't miss is carrying around an extra 30 pounds. I don't wish to go backward. I've changed and that's a good thing! Thu, 22 Jun 2017 16:34:19 EST 4 For 1 Deal <img src=""> <BR> <BR> Fact: For every pound of weight you lose, the stress on your knees drops fourfold. Losing 5 pounds lightens their load by the equivalent of 20 pounds, 10 by 40,15 by 60, and so on. Losing weight is the simplest , most effective thing we can do to pull joints back from their aching point. <BR> <BR> Since I suffer from a bad knee (broken cartilage) I am so pleased to add another reason f... Tue, 20 Jun 2017 18:28:04 EST Happines This is a simple goal to follow for life................ <BR> <BR> <img src=""> Mon, 19 Jun 2017 17:24:43 EST Wasting Time This blog is a result of the Spark Coach suggestion yesterday regarding finding time for our exercise or maybe it is more about wasting time. We all have 24 hours each day to spend. In my mind I have a plan at the beginning of each day. Sometimes I have to change and adapt the plan to get the most important things done. <BR> <BR> <img src=""> <BR> <BR> There are times I realize I waste time. When looking at... Sat, 17 Jun 2017 09:03:35 EST Time <img src=""> <BR> <BR> Use every 10 minutes you have to make your exercise goal each day. <em>56</em> Wed, 14 Jun 2017 18:02:21 EST Just Do It! <img src=""> <BR> <BR> Today starts a new week. Good time for me to start a positive week! Sun, 11 Jun 2017 06:39:04 EST Believe It! <img src=""> <BR> <BR> I do believe this is right. I've always loved the story about the little train who thought he could. We certainly need to believe in ourselves to push harder, then harder to do more active exercise. Giving up before the job is done is wasting all the time we've already put into this journey. <BR> <BR> I know we can! I know we can ! I know we can! <em>248</em> Sat, 10 Jun 2017 10:32:48 EST Made A Change Spark Coach suggested we blog about the way we plan to change our workout routine to keep motivated. Lucky for me, I had just read an article on ways to do that. The article was related to making changes and it was interesting to me, so, I decided to try it. <BR> <BR> Within the article there was a chart of strength exercises. They were listed as A,B, C and D. Each column held exercises for lower body, upper body, etc. From column A chose leg squats with bend. From the B column I chose ... Fri, 9 Jun 2017 21:20:45 EST Dedication <img src=""> <BR> <BR> If we want our goal bad enough the dedication will come! We can do it! Fri, 9 Jun 2017 06:57:32 EST In A Rut? <img src=""> <BR> <BR> Maybe you never get this way, but, some of us do! There are things we can do to off set this. I read an article just this morning that gave a few suggestions. If you are maybe getting bored and dread your exercise routine and aren't feeling good abut it then it is definitely time to change things. <BR> <BR> Suggestions for changing this were to add some speed or maybe some distance to t... Wed, 7 Jun 2017 17:28:03 EST Good Morning <img src=""> <BR> <BR> Each morning as I wake up I say a little prayer for a good day. This morning as I jumped (literally) from bed I said "Time to get sparking" and as I said it, I realized what a big part of my life Spark People really is. <BR> <BR> I come here for support and information to keep me grounded in living healthy. Seeing what Spark friends have to say about issues and knowing I will receive e... Tue, 6 Jun 2017 07:05:07 EST New Week <img src=""> <BR> <BR> Wishing you a week filled with good nutrition, great exercise days, and restful nights. I'm thinking abut anything else I can pack into an awesome week. Will leave yours up to you,but, we can do this! Mon, 5 Jun 2017 08:31:54 EST Just A Little Happy I have had such a wonderful day filled with anything I felt like doing. I read a great book , sat in my outside rocker and felt such lovely breezes. I chatted with a few fiends and had a phone call from a favorite Aunt who always makes me laugh. <BR> <BR> I hope you had a pleasant day also, but if you didn't ............................ <BR> <BR> <img src=""> <BR> <BR> and I would like to send some to you....... Fri, 2 Jun 2017 19:52:19 EST Thanks <img src=""> <BR> <BR> This morning as I read devotions I thought of all the friends I have who mean so much to me. Several are as close to me as family and I am encouraged when I am with them. I absolutely love the times we are together. My golf friends are great and we have so much to be thankful that we can get out and enjoy God's beautiful creation. <BR> <BR> Spark friends are another group who I love to g... Wed, 31 May 2017 20:14:58 EST WILLPOWER <img src=""> <BR> <BR> I read an article this morning while thinking on ways to improve willpower. This subject was in the coaching program in yesterday's Spark Coach. The article defined willpower this way: <BR> <BR> The willpower response is a reaction to an internal conflict. You want to do one thig, such as smoke a cigarette or supersize your lunch, but you know you shouldn't. Or you know you should do ... Tue, 30 May 2017 07:13:57 EST Salute! <img src=""> <BR> <BR> Having attended several funeral services where the 21 gun salute was observed I have to say it is one of the most memorial and touching services ever attended. The veterans are so sincere and you can tell they feel attached to the one they honor. I have never left a service for a veteran dry eyed. They definitely are our heroes! Mon, 29 May 2017 17:24:03 EST Magic <img src=""> <BR> <BR> Stepping out of our comfort zone will bring the magic. Increase that 15 minute to 30 minutes walking. Try a new food that is healthier. Join a challenge to see if you can lose 5%. There are so many ways to step out and find the magic that could lead to a better, healthier, happy you! <BR> <BR> <em>381</em> Sun, 28 May 2017 08:28:03 EST Optimism <img src=""> <BR> <BR> Being negative has the power to drain our strength and crush our spirit like dried up bones. Optimism has the power to do the opposite. <BR> <BR> But.............. <BR> <BR> <img src=""> <BR> <BR> Don't take it too far! Sat, 27 May 2017 07:07:10 EST Stay There! <img src=""> <BR> <BR> When I saw this it reminded me of how many times we hear of newcomers getting excited about losing 5 - 10 pounds the first week. Then it seems if they don't do it every week they become discouraged and some even drop out. Staying positive can be hard, but, if any are reading this who are there or have been you should know that staying positive, no matter how little the weight loss is, co... Fri, 26 May 2017 16:29:27 EST That's Life! <img src=""> <BR> <BR> Gifts come in many shapes and sizes, a pat on the back, a hug, a high five, a knuckle "kudos", a smile, a wink and they never get old for all are needy of something at one time or another. <BR> <BR> The gift comes back double in the satisfaction you receive ! <BR> <BR> <em>220</em> Thu, 25 May 2017 19:51:38 EST Midweek <img src=""> <BR> <BR> Hope you midweek is going great! Wed, 24 May 2017 08:01:31 EST Happiness Is A Choice <img src=""> <BR> <BR> I read an article this morning stating 5 things happy people do. I have condensed what I read for this blog. <BR> <BR> 1. Practice Gratitude. Consistently take time to reflect on things we are grateful for. It was suggested to take a visit to a homeless shelter to put things in perspective. <BR> 2. Live In The Present. Keep your focus on now, not what happened in the past. The futur... Tue, 23 May 2017 14:01:38 EST Being Brave <img src=""> <BR> <BR> If we are to go forward with being healthy and losing weight we have to get prepared to make some changes in our lifestyle. This will mean, for most, to step out of our comfort zone and try new foods, new activities, maybe make some new friends who share the new interests. <BR> <BR> <img src=""> <BR> <BR> Hav... Sun, 21 May 2017 14:16:01 EST Go Get'em! <img src=""> <BR> <BR> It is easy sometimes to get discouraged and feel as if you're never going to get to your goal. When this happens we have to dig within ourselves and realize we are not failures and we are important. We are worth something! A little boosting power to help us get going again is there if we call on it! <em>381</em> <BR> <BR> <img src=" Sat, 20 May 2017 08:16:40 EST Make It A Habit <img src=""> <BR> <BR> This routine repeated several times daily would be a great habit to form. Thu, 18 May 2017 07:52:21 EST Be Watchful <img src=""> <BR> <BR> This goes along with "words spoken can't be taken back" or in the Bible, in James 2, we learn the tongue can not be tamed. <BR> <BR> Our habits should be looking for ways to help others and be kind in words and deeds. <BR> <BR> A good character should be desired of all. <em>224</em> Wed, 17 May 2017 22:16:45 EST The Gift <em>144</em> The gift I am speaking of didn't come wrapped in a box. Let me explain............ <BR> <BR> Several years ago a friend and I, who lived in another state, decided to get together and spend a few days each year together. We chose Myrtle Beach, SC as our choice. We came every year around the 2nd week in May. My friend got Cancer and had other complications after several years and could no longer make the trip. <BR> <BR> My daughter knew how much I loved that little get-away... Tue, 16 May 2017 15:45:13 EST Mother's Love <img src=""> <BR> <BR> I would like you to meet a loving mother. My mother is now 94 and an alzheimers patient in a facility near us. <BR> <BR> Mom worked hard for years, while we 3 children were in school. Her job was in a public factory. Dad was also working nights. We were given chores each day to help keep the house clean and laundry done. We were shown love and support always. <BR> <BR> Weekends were... Sun, 14 May 2017 08:27:43 EST Because Because I like you.......................... <img src=""> Sat, 13 May 2017 20:03:36 EST It's Your Time <img src=""> <BR> <BR> I believe this to be true. I used to think I didn't have <em>56</em> for exercise. Now it seems the more I <em>311</em> the more I want. I have seen the changes exercising makes <em>362</em> and how much better I feel. <BR> <BR> I found that joining teams and doing the challenges makes the exercising even more important because I feel that I am showing support. <em>220</em> Fri, 12 May 2017 19:58:04 EST Just 10! <img src=""> <BR> <BR> Staying positive is the way to get to those goals we are reaching for. <em>248</em> <em>209</em> <em>381</em> Wed, 10 May 2017 14:47:56 EST