JOANJAM's SparkPeople Blog JOANJAM's Blog on SparkPeople, home of free diet plans and a healthy living community Looking Back From The Future What I learned about placing myself ten years into the future. I like my future and I like myself. I like my life so much now that that's the life I want to have 10 years from now. I accept that current thoughts create future results. I understand about keeping one foot in today and one foot into planning tomorrow. In addition to being financially secure and physically fit, I want to be surrounded by people and activities that include other people. No matter what the future brings, if I... Mon, 18 Feb 2013 16:10:39 EST Making This Fun! Winning is fun! So achieving my goals during this process is part of what's going to make this fun. I love rising to a challenge and meeting the challenge. I also love trying new things. I am eating radically differently than I have in the past. And it's working. <BR> How can I work out differently or see working out from a different perspective? I want to take pride in my body and my work outs. And sometimes they just feel like I"m going through the paces. I'd like to put yoga back i... Fri, 1 Feb 2013 21:11:49 EST Switching Up My Work Out What can I look forward to in my work out? What little thing do I want to spark my work out? <BR> <BR> get new shoes <BR> have a running on treadmill goal - make it to 10 minutes with interval training <BR> strengthen the muscles that support my knees so that I can train more in running <BR> bring my ipad with a rv series I can watch when on the elliptical <BR> strengthen my core through physio ball work outs <BR> tighten the muscles in my upper arms <BR> <BR> thoughts from today's coachin... Wed, 30 Jan 2013 13:06:00 EST Suggestions? The last couple of weeks I've breezed through my weight loss. I've traveled and lost a total of 8 pounds since the beginning of the year. And all of a sudden yesterday I started to get food cravings and food is on my mind all the time. So it's time to reset. This are the tools I'm going to use: <BR> Plan my day's eating in advance so I know that I'm covered <BR> Skip all caffeine, even chai tea, since cravings seem to increase after having caffeine <BR> Get a total of 60 minutes of work o... Mon, 28 Jan 2013 11:54:42 EST Being Moderate expecting 100% accuracy, following my meal plan 100%, walking for a full hour or nothing at all, eating NO bread - all these are examples of perfection - of on not embracing moderation. What does moderation look like? Going for 80%. Doing the best eating possible while working around my schedule. Grabbing stairs and doing any walking I can fit in on a busy day. Having bread for breakfast. These are all guidelines that provide clarity of action, but aren't extreme. They are moderate goal... Fri, 4 Jan 2013 19:11:25 EST Making Progress How many times have I wanted to wake up to a perfect day? Get up early. Meditate. Have a quiet cup of coffee while i journal. Head out for my work out. All before 7 AM. If I wake up, turn off the alarm and end up sleeping in past 7 AM, I feel like I'v failed - all before my day has even started. That is an old way of thinking. Today I read about negative thoughts. And how that feeling of failure before the day has even begun is one that I can change. I can turn my day into a success ... Sat, 8 Dec 2012 12:09:10 EST Why give thanks? This can be another stressful holiday. Or. It can be a day of meaning. Of connection. Of taking a step forward towards your goals. Of starting with self care at the beginning of the day. And then reaching out to those around you. And making a deeper connection. And making this a day that stands out because..........(for some unique reason that means something true and special to you). Go ahead. Shape your day. Shape your body!!!!!! Thu, 22 Nov 2012 08:23:17 EST The mind body connection I've been recently introduced to a nutritionist/healer who has the following quote on her site: <BR> <BR> "What they say they want and need and believe in are at odds with the choices they make. And when your head and your heart are disconnected, when you are NOT living congruently, you will use addictive strategies (like eating) to cope. And when you are living out of congruence, and what you are not living closely attuned to your values and beliefs in one area, it’s a sure bet that you are... Mon, 19 Nov 2012 08:39:48 EST How I am supporting my goals today! Today I am starting to wear my fitbit exercise tracking device. This device will serve as a gentle coach, letting me know when I've reached my 10,000 steps for the day - my first goal. I have a sense that I'm on the active side but I've never confirmed that. And now I will have a chance to track that measure and know when to push myself and when I've met my goals. <BR> <BR> I am training myself to voice what I need and then search, starting with the Spark site, for solutions or support.... Tue, 6 Nov 2012 08:31:07 EST How do I meet my goals? I meet my goals by <BR> 1. being clear what they are, spelling them out <BR> 2. putting a plan together for the day/the week to meet those goals <BR> 3. execute the plan <BR> <BR> What are my spark goals this week? <BR> Loose a pound <BR> Follow my Spark plan <BR> Give myself positive reinforcement and support <BR> Keep is simple!! <BR> Sun, 4 Nov 2012 08:08:04 EST Why loose weight, really? What I'm learning about the underlying reason for wanting to loose weight. Dig underneath the "feel better", "more clothes will fit" and find things like, "I will respect myself more", "I will befriend myself", "I will learn how to work with myself to reach goals that I want". Ultimately, my loosing weight will show me that I CAN achieve goals on my own.... that I trust myself and love myself and can work with myself to get the things that I want. All this Spark work that we're doing is cl... Sat, 3 Nov 2012 14:54:12 EST Habits Versus Hurricane I get it! Why does Spark encourage us to continuously build healthy habits? Because there will be times when your usual daily schedule with turn to chaos. And its the daily habits we've developed that help us keep on track, stay focused, and shape the day - no matter how chaotic! <BR> This system is there for us, whether its a perfect day and we can get in all out nutritional and fitness goals or it's an out-of-control day and we get in what we can. For those of us with perfectionist tend... Fri, 2 Nov 2012 11:10:59 EST Facing Hurricane Sandy I've spent the last two days preparing for this storm - non-perishable groceries, checking flashlights and batteries, cleaning gutters and drains, charging devices, watching for weather updates. If you've been through a storm, you know the drill. I'm concerned about possible damage. But I'm more concerned about being without power during the storm, which is typically what happens. No computer, no elliptical, no going out for walks or work outs, no cooking. Everything I rely on for keepin... Mon, 29 Oct 2012 07:55:47 EST Looking back at today 10 years from now Sometimes when you're in the midst of the day, the day looks insurmountable. You ask yourself How can I reach my goals? How can I make today significant? How can I "stay on track"? The FitnessCoach program had us looking back at today from a place of success in the future. Doing that exercise and seeing today from from a place of success helps to put all our current effort into perspective. It provides a "stage" for our work today. This visualization gave be perspective and provided me ... Thu, 25 Oct 2012 10:21:57 EST The Power and Disempowering of Excuses Excuses are the reasons you give yourself for not doing something. Excuses can be very creative. Very clever. And even misleading. They come in a form so you barely can recognize them. And they are so believable. Yesterday I lived in excuses!! <BR> <BR> I go. I map my day. What I want to achieve in my business, in my home, for myself personally, my SparksGoals, and for my family. I write down one or two goals for each of these main areas of my life. And............ Wed, 24 Oct 2012 08:12:19 EST It's not all about the scale What other ways can I track my sparks progress, besides stepping on the scale. Measuring myself once a month tracks overall body changes. THat's helpful. But sometimes I don't want to wait a month. My attitude. I woke up this morning looking forward to my workout and looking forward to being with myself physically. That's a new attitude for me!! Yesterday I met someone who had been a dancer and whose wife has taught dance and who has kept her same body size her whole life. I was remind... Sun, 21 Oct 2012 06:55:47 EST Did My Scale Let Me Down? I have been kicking it all week - working out at least 90 minutes a day and yesterday walking for 3 hours. Keeping up on all my Sparks Goals. Keeping to my calorie eating range. And when I got on my scale this week, today, I'd gained .4 pounds. <BR> <BR> I knew I was standing at a crossroads. I could get bummed, rail about this program not working to anyone who would listen, and go off plan - with the perfect excuse that "it wasn't working". <BR> <BR> Or, I could step it up. I'm 62, ... Sun, 8 Jul 2012 16:30:07 EST My Commitment Muscle Is Getting Stronger!! I'm onto my fourth week of taking this process seriously and really paying attention to which commitments I'm making and how I am following through. I've found that for every commitment success - 90 minutes of fitness for the day, keeping to 200 calories while eating out for dinner, turning the TV off while I eat at home - I'm more ready and eager to make the next one. It's a cumulative effect. I would not have believed the power of this process before I got started! <em>104</em> Mon, 2 Jul 2012 11:05:50 EST