IGNI13's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=IGNI13 IGNI13's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Hard, but not PERMA-hard - and good enough! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5307557 That was my BFF's advice a few weeks ago - I might be having a rough patch, hitting a major bump, it all appears super hard... but just make sure to be mindful of not making it PERMA-hard: relate to it as TODAY exercise feels impossible and eating well not within the realm of possibility; doesn't mean it will be that way tomorrow. <BR> <BR> So today was my first time back exercising in several weeks - it just felt absolutely impossible to get my ass up to move, at all. Sure - stress, what... Mon, 1 Apr 2013 12:57:44 EST Getting through the rough patch http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5294736 It's been a challenging week. Big time constraints and life stress (good stuff, but stressful); a gala event where I had planned to partake but in moderation - which lead to exhaustion and overeating after I got home; overwhelm by current schedule (for the next 2 weeks) and giving in to the stress and fears - which lead to another overeating/comfort session. Waning motivation, feeling overwhelmed by the eating well process and the need for exercise - which has been seeming like an insurmo... Thu, 21 Mar 2013 09:12:45 EST On Routine, Structure, Practice... and Freedom (part 1) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5288595 I resist routine. I squirm out of structure, I rebel against having to do the same thing, having my time and actions pre-planned. Having to get up the same time every workday (I now have the option of occasionally working from hom - which I take full advantage of), having the same morning routine, even the same drive to work gets me bothered after a period. Weekly appointments - even for things I want to do - give me the heeby-jeebies. (When I first passed the audition into the choir I si... Sat, 16 Mar 2013 09:25:07 EST Crap! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5288181 So, in trying to find a better way to set my calorie range, I found a way to re-set the SP recommendations. There was a warning that doing this would wipe out things I was tracking, which I had assumed included only my fast-break goals. Little did I realize it totally wiped out ALL MY FOOD LOGS FOR THE PAST MONTH!!! <BR> <BR> CRAP! <BR> <BR> And here I was psyched to have built up some data on what was working... <BR> <BR> Also, SP only lets you choose 1 or 2 lbs / week ranges - and it s... Fri, 15 Mar 2013 21:33:19 EST Motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5285819 Hit a motivation dip this afternon; no big deal, it resulted in a Starbucks frappuccino which I easily absorbed into my daily calorie allotment. But it scared me a little, just from the sheer familiarity of the feeling, the "@$%#$% it all / I don't care / this can never happen anyway / you've been here before and it always ends up failing" kind of place. So may as well pick up a pint or two on the way home (of ice cream, that is). <BR> <BR> Like I said, no big disaster happened, but the t... Wed, 13 Mar 2013 21:50:28 EST Exercise Excuse Busters http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5281520 A couple of great articles - good to refer back to! <BR> <BR> <link>www.dailyspark.com/blog.asp?post=gre<BR>at_excuses_to_not_work_out </link> <BR> <BR> <link>www.dailyspark.com/blog.asp?post=40_<BR>things_to_try_when_you_dont_want_to_wo<BR>rk_out </link> <BR> <BR> <link>www.dailyspark.com/blog.asp?post=the<BR>_15_best_but_busters </link> <BR> <BR> This last one is particularly great - a way to get around the "... but...!" <BR> For today, my biggest one is: "I want to work out,... Sun, 10 Mar 2013 18:36:13 EST Weekly Review - Week 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5280063 Hitting that critical (for me) 3-4 week period, when I historically get tired of whatever "program" I'm on. Here's current status: <BR> <BR> I'm motivated! This definitely feels like a major life/perspective change. I'm enjoying having SP to check in with, and getting lots of value from the SparkCoach feature as well. <BR> <BR> I did hit the point of getting sick of my food, which is always a red flag. But this time, I'm choosing to take a critical look at it, instead of just throwing my... Sat, 9 Mar 2013 12:00:21 EST It makes a difference! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5280052 It's been 4 days since I've done any exercise. I wasn't feeling well, you see. The scratchy throat, all-over achiness and lethargy... I suppose I *could* have done *something*, but... <BR> <BR> And this is where an interesting observation comes in - all those little sessions really DO make a difference. The 10, 15, 20 minute bursts of walking and weight training... in the past few days i no longer feel strong, I no longer feel as connected to my body, I relate more tot he aches and pains... Sat, 9 Mar 2013 11:52:56 EST Ways to maximize 10-minute exercise sessions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5272443 - add incline - make it harder <BR> <BR> - intervals (10-30 sec hard then 1-2 mins easy) <BR> <BR> - alternate strength & cardio - keep heart rate up <BR> <BR> - do compound exercises <BR> Mon, 4 Mar 2013 09:58:18 EST Bucket List - Things I Want To Do When I'm No Longer Fat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5270161 - ride a horse <BR> - go to an aerial ropes park (e.g. http://www.sandyspringadventurepark.org/) <BR> - try a zipline <BR> - shop in regular-size clothing stores <BR> - go on a plane without worrying about the size of the seat belt <BR> - run a 5k <BR> - keep up w/ my friends when they go stair-climbing <BR> - be able to use a regular towel - and have it wrap me completely <BR> - be able to borrow a friend's sweater if I'm cold <BR> - ... <BR> <BR> TO BE CONTINUED <BR> Sat, 2 Mar 2013 19:24:28 EST Great idea for meal planning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5269541 Well, meal planning in itself is a great idea... though I've been able to cook on the weekend to have lots of stuff available during the week, I *still* strongly resist the meal planning... not sure if it's because it reminds me of years of painful dieting, or I'm still resisting order as an inhibitor of "freedom" (this is a whole other post there...) - but... <BR> <BR> In any case, one great idea is to not only keep a list of recipes that I like, but also mark down how long each takes to ... Sat, 2 Mar 2013 10:06:00 EST Walking & other fitness programs / links http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5267095 Need a way to keep all the great info I keep finding for future reference, and may as well do it here. <BR> <BR> Walking plans: <link>www.familycircle.com/health/walking/<BR>workouts/walk-off-10-pounds-in-28-days<BR>/?page=2 </link> <BR> <BR> 1-mile walking fitness test: <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1496 </link> <BR> <BR> Creating a fitness calendar: <link>www.dailyspark.com/blog.asp?post=how<BR>_to_fit_in_fitness_and_still_have_a_life </link>... Thu, 28 Feb 2013 10:42:51 EST 2 weeks in - can't stop eating... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5267077 For a couple of days now been pretty hungry much of the time, and yesterday just couldn't stop eating... Could be part of menstrual cycle (will be interesting to track this), or just that 2-week lull. <BR> <BR> And last night started getting a sore throat again, and not feeling so well this morning... <BR> <BR> Plan is: try to nap at some point today, drink lots (water, and make ginger-lemon tea w/ honey), and do my bodyweight strength training today - it's not overly strenuous. <BR> <... Thu, 28 Feb 2013 10:33:39 EST a.m. Exercise Motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5266095 Great article on working out when it's dark out / in the morning: <link>www.dailyspark.com/blog.asp?post=how<BR>_to_make_yourself_work_out_when_its_da<BR>rk_out </link> <BR> <BR> Key points: <BR> - go to bed early and make sure to get enough sleep <BR> <BR> - sleep in your workout clothes (sadly, sleeping in my sports bra will be waay too uncomfortable, though i suppose i could keep it under the covers / on the radiator to keep it warm) <BR> <BR> - make sure to have a plan for what y... Wed, 27 Feb 2013 14:04:42 EST First dip on a great trajectory http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5266079 I'm mad today. At everything, at the world, at all the stupid work crap, at the crappy weather, the traffic, the full garages, the chores... at having to track my food and move my butt. This is familiar. And yes, the answer is usually a pint - or more - of cherry garcia. <BR> <BR> But I guess this is where the idea of "practice" comes in - I'm on a streak of logging into SP and logging my food and getting my points; going out for a walk at lunch today was made easier by reading some a... Wed, 27 Feb 2013 13:53:49 EST Posted to a team - but want to remember! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5264823 I've been sparking for 2 weeks as of today, logging all my food and starting to exercise. Am down 7lbs, but more importantly am really feeling good and committed. And, most importantly - for the first time perhaps ever, in all my numerous starts and stops and "fails" and diets etc - this is perhaps the first time that I truly BELIEVE that it's possible for me to reach my goal - which is a total of 150lbs off (broke my tracker into halves, to make it more manageable). <BR> <BR> So, I suppose... Tue, 26 Feb 2013 14:18:27 EST Weekly Review - Week 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5262457 Overall doing quite well. Keeping calories mostly within range - where the "mostly" is that one day I was under. The food aspect is feeling ok right now, and worked well this past week. <BR> <BR> Exercise is more of a challenge - did great for 3 weeks of the ACE kickstart, then started getting bored w/ the exercises and kind of let it lapse. <BR> <BR> Plan for upcoming week: <BR> - 3x do the strength exercises in the link for strengthening core to prevent lower back pain, and add one-arme... Sun, 24 Feb 2013 19:07:26 EST Awesome Visualizations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5262079 Imagine looking at your reflection on the day you reach your goal weight. How does it make you feel? Spend 30 seconds reveling in that feeling—and then go out and conquer your goals to make it a reality! <BR> <BR> Today, imagine that you decline someone who offers you a tempting treat because you know it won't fit into your food budget for the day. What do you say? How do you remain firm? How does it feel to know that you are in control of what you eat? Think about this scenario the next tim... Sun, 24 Feb 2013 12:20:51 EST Reframing Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5258602 I skipped my planned work out last night. I was tired after work, and just could not muster the desire to unglue my butt from the couch cushions. Yup, beating myself up some. But also wanting to make this a more conscious experience this time around than in the past. <BR> <BR> So perhaps it's time to reframe exercise. Yes, it's important in order to help in weight loss. But this time around, one of my major goals is also, regardless of actual weight or size, to be able to be more active... Thu, 21 Feb 2013 10:24:24 EST On Sweeteners http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5255048 Came across interesting discussion on one of the board about which sweetener is better. A couple of useful posts: <BR> <BR> FITMARTI: "I use Sweetleaf SweetDrops pure liquid Stevia. I get mine in 4 oz bottles thru Amazon. <BR> <BR> I do not use Truvia or other similar stevia products because they contain sugar alcohols that cause intestinal problems. Sugar alcohols can cause diarrhea, gas, etc. I don't use Splenda because of the effects on your bladder. <BR> <BR> I have done lots of re... Mon, 18 Feb 2013 15:27:35 EST Inspirations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5255026 From Signature of MELROSE13: <BR> <BR> One... <BR> One tree can start a forest, <BR> One smile can begin a friendship, <BR> One hand can lift a soul, <BR> One word can frame the goal, <BR> One candle can wipe out darkness, <BR> One laugh can conquer gloom, <BR> One hope can raise our spirits, <BR> <BR> And...one choice can change your life. <BR> <BR> "Mac Anderson" <BR> <BR> --- <BR> From signature of SLACHETKA103145: <BR> <BR> If you think you are beaten, you are. <BR> If you ... Mon, 18 Feb 2013 14:59:44 EST Yay! Exercise feels good again! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5255009 After being a total slug for over 6 months, today I started my 4th week on the ACE fiteness Kickstart workout. Today I combined the cardio and strength portions. I used my elliptical - and went for 30 minutes instead of the intended 20, cos it was feeling so good! I had a vague distant memory that exercise can on occasion feel good, but hadn't really experienced that so much in the past 3 weeks of starting my working routine. <BR> <BR> But today - I got it back. That "I want to go fast! ... Mon, 18 Feb 2013 14:49:45 EST Inspiring Actions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5254821 Just started with SparkCoach, and the very first thing that came up is really great. Want to post this here so as to be able to go back to this often. <BR> <BR> "For today's visualization, imagine that you have to make a choice between your favorite junk food and an apple. Confidently reach out, grab the apple, and take a big bite. Notice the feeling of relief that washes over you. You made the right decision that will help you get one step closer to your weight-loss goal! Think about this ... Mon, 18 Feb 2013 12:07:22 EST Weekly Review - Week 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5254803 In the past, whenever I'd start a healthy eating plan or diet or somesuch, I would always *think* that it would be a great idea to take a step back once a week to review how things went... but somehow never got around to it. So, this time around - lets actually do this! :) <BR> <BR> So, it hasn't been a full week yet - I have the day off today (President's day), and I started last Wednesday, 2/13, but hey - we're going for progress not perfection here. My goal is to do this review on Sunda... Mon, 18 Feb 2013 11:54:11 EST Great Tips for Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5254726 Still in my first week, and haven't had to deal with eating out yet. But from my past experiences and "false starts", I know that once this comes up, it can be a major minefield. <BR> <BR> Some good tips from this article <link>www.sparkpeople.com/resource/nutriti<BR>on_articles.asp?id=544 </link> , along with some of my own thoughts (leaving off the obvious / stuff I already know). These will be good reminders! <BR> <BR> - Plan ahead, try not to go out to eat spur of the moment <BR> <... Mon, 18 Feb 2013 10:56:11 EST Taking Responsibility http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5251717 Reading the first of 10 articles in Dean's (love Dean!) "Mind over Body" series (found here: <link>www.sparkpeople.com/resource/mind_ov<BR>er_body_fat.asp </link> . <BR> <BR> He says: "People who succeed at doing what needs to be done are people who have mastered the art of defining problems accurately, and choosing (and implementing) effective solutions." Right on! <BR> <BR> He talks about the power of starting your sentences/thoughts with "I", in order to get out of the victim men... Fri, 15 Feb 2013 14:16:56 EST Beautiful Inspiration - Let It Be Enough http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5251551 Even though today is turning out to be a pretty good day, found this and want to remember it for when it's one of THOSE days. <BR> <BR> From <link>dayblessings.wordpress.com/2013/02/1<BR>3/pulling-in/ </link> : <BR> <BR> Pulling In <BR> <BR> For the days when waking seems accomplishment enough <BR> when the day ahead seems chore <BR> and hardly worth motivating to do <BR> when all intention of being intentional is gone <BR> Perhaps it is enough to just be <BR> to jus... Fri, 15 Feb 2013 12:01:01 EST Food Addiction - interesting article http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5250371 Reading the "Daily Spark" article on food addiction (see here: <link>www.dailyspark.com/blog.asp?post=foo<BR>d_addiction_is_real_and_6_ways_to_deal_ </link> ), and found a couple of interesting points: <BR> <BR> - The addictive impulse is usually triggered by "hyperpalatables": sugary/fatty/salty/refined/processed food combinations. Thanks, food industry! <BR> <BR> - "Overexposure" to these foods causes too much dopamine - the chemical that helps you feel reward and pleasure - to flow ... Thu, 14 Feb 2013 12:13:18 EST Words of Wisdom http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5249614 A repost of a re-post: found on SORGIN's page ( <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5249549 </link> ): <BR> <BR> I stumbled onto a blog by a fellow Sparker: <link>mailboxes2miles.blogspot.com </link> <BR> I needed these words today... <BR> <BR> "Weight loss does not bring happiness. It is the BYPRODUCT of happiness. It is the result of a daily commitment to creating the environment for healing and sustaining it, then stepping back and allowing th... Wed, 13 Feb 2013 21:20:02 EST Cooking, tired http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5249551 Tonight, I made my baked turkey meatballs - very yummy! and cauliflower soup. Now it's after 8pm, and I yet have to do my workout - 2 circuits of my ACE Kickstart workout guide. Getting sick of that routine, and feeling soooo tired. <BR> <BR> But - in the spirit of the realization that everying now has to be in service of weight loss, that everything depends on it now, that my life is on hold until this part of life is working and at least under control... going to go do it now. <BR> <... Wed, 13 Feb 2013 20:11:56 EST Time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5249316 So I'm messing around with the SparkPoints, and taking a "how ready are you to start a plan?" quiz. An interesting quesiton on there is essentially - how much time do you have / are you willing to commit to your weightloss effort on a daily basis. This got me thinking. <BR> <BR> Aside from the obvious - time to exercise (and to put on the exercising costume and get ready etc.) and to prepare meals - what else would it be helpful for me to budget time for? <BR> <BR> Having recently come to... Wed, 13 Feb 2013 15:55:34 EST