JOYB19's SparkPeople Blog JOYB19's Blog on SparkPeople, home of free diet plans and a healthy living community What's a better work out than freeweights? Completed a full week of weight training and put together a weekly work out schedule just for me! I started that this morning - you read it right - this MORNING! Not sure if I want to keep up with a morning work out. I'm really a night owl but I couldn't sleep past 5:30am, so I got up & thought of other things to lift weights. <BR> <BR> So, let me tell you what I'm SUPER sore from, over and above how ouchy I feel from my regular work outs. Digging up 5 buckets of dirt, loading it o... Tue, 4 Jun 2013 23:15:57 EST Musta been a good workout..ow! So, with the weightlifting and strength training stuff, it take a bit to see any results. However, I've read that you can tell you've done a good workout by the muscle soreness and stiffness 3-6 days out. Ok - I'm pretty sure Tuesday's work out was a good one...judging by the muscle soreness and stiffness I'm experiencing today. <BR> <BR> I think I might be able to figure this out. It would be awesome to be able to afford a personal trainer, but with all the information about strength train... Thu, 30 May 2013 06:54:58 EST Calophobia! I adjusted the exercise tracker on SP for more cardio and strength training...holy cannoli - the calorie limit is to the moon! I couldn't eat everything I was supposed to for the weight training! I know there are a couple more pounds hanging off my bones after the past week. I am hoping that the extra workouts I have planned will get me some muscle to burn off the fat I feel creeping on. I was told to expect that I'm not going to panic, yet. <BR> <BR> I've looked on several s... Wed, 29 May 2013 01:18:24 EST Weight (not) training work out(side)! I start my weight training program officially tomorrow. I think today could count, albeit unofficially, since all my yard work was hefting cinder blocks around. I also moved everything out of my public storage unit in order to cut monthly expenses. <BR> <BR> After moving two big piles of cinder block and concrete chunks, and loading/unloading three truck loads of boxed up stuff, including tubs of books and cookware, my body feels like poo! However, my mind is very happy that my body did not... Mon, 27 May 2013 22:52:49 EST Just weighting around I decided to go back to weight training. Cutting calories just isn't enough to make a difference in the way I feel. Actually, I think I felt weaker, and less motivated cutting the calories back so far. For me, it just doesn't seem sustainable. <BR> <BR> I will be adding calories, and adding weight training back to my regimen in hopes of at least looking fitter and losing fat, if not losing pounds. I was built for pulling the plow when the ox dies, I guess. The old saying, "No work, no food,"... Sat, 25 May 2013 22:12:05 EST Killer Karate Warm Up - heh heh heh I led the warm up in karate class this evening. The instructor said, "make 'em sweat!", so I did - hee hee hee! I'm still a little giddy about it because there was the class of 25+ kids, all teenagers and below, and me, the 46 year old is tasked with making them sweat! Hahahaha! <BR> <BR> Warm up lasts about 12 minutes. It starts with some cardio - jog in place, jumping jacks, etc., some cool down after about 7 minutes, then stretching exercises. I led the warm ups at a really fast count, an... Wed, 22 May 2013 00:47:08 EST Chuks begins... Today in Master Weapons class, we began learning nunchaku! That's nunchuks for anyone who doesn't speak Japanese. I think, if I don't clock myself in the head too hard, I might be able to wield these things! We start with only one. That's a good thing in my case. So, I'm on one side of the room with 4 other kids about 1/4 my age, and half my height, and my SON is over on the big people side of the room spinning his chuks like he's been doing it for years (because he has). At least my son is a... Sun, 19 May 2013 02:03:01 EST Impulsive Eating vs Mindful Living I've done that impulsive eating thing again this weekend. I didn't bother tracking food Friday or Saturday - I couldn't remember half what I put in down my gullet. <BR> <BR> Senseless - nibbling at everything in sight won't shorten the path to my dreams, nor will it make my pains and frustrations go away. It only undermine my greater goals and elicits self destructive responses - false guilt, self deprecation, feelings of inadequacy... These are all old things from my past which are not we... Mon, 13 May 2013 00:26:35 EST Distractions abound! I've had a couple weeks where life is just speeding along so fast it goes airborne when it hits a speed bump & bottoms out on the other side. Have you ever done that with a car? I did - the "speed bump" was actually a set of train tracks. I think the only real "bump" I came across that night popped up on top of my head... <BR> <BR> Anyway, I finally cracked down at work this afternoon and got something done - some tickets closed... So, speaking of work, there's an open position and I helped ... Fri, 10 May 2013 00:05:01 EST Another life milestone achieved! My daughter is graduating this weekend with a Bachelors of Fine Arts - Illustration! It has been such a pleasure raising my precious "little" girl. I am so proud of her accomplishments! Watching her interact with the gallery visitors and sell her work was amazingly satisfying. Watching her grow over the last four years to become a confident young woman has been an absolute joy! <BR> <BR> I'm celebrating huge family milestones this weekend. Forgive me SP for coasting through my program this w... Sat, 4 May 2013 00:19:12 EST Family picnic - just get over it already!!! The season of picnics kicked off today in my sister's back yard. That's right! Everything on the table except for the meat and some fruit was pretty much off my official "diet". What's to be done in a situation like that? <BR> <BR> My confession: You know what they say, "If you can't beat 'em - eat 'em" (...that's kinda like "join 'em" but you'll have to make a couple conceptual leaps with me). <BR> <BR> So, I ate 'em...all. I sampled all my favorite tasty side dishes and desserts. (I trem... Mon, 29 Apr 2013 00:03:00 EST It moved! The scale moved the last couple weeks! I can't believe it - I thought it was broken, but it actually reads that I've lost a couple pounds! YAY! I have only four pounds to shed to reach my first goal weight. <BR> <BR> <em>244</em> <BR> <BR> Wed, 24 Apr 2013 00:08:03 EST Good News...Bad News... Good News! My divorce settlement is done! <BR> Bad News. It pays (him) to be bad... <BR> <BR> Good News! I'm losing weight again! <BR> Bad News. I'm back on my low FODMAP diet to stave off a stressed out, cranky digestive system. <BR> <BR> Good News! My daughter is graduating college next month, and published a book, and has a job lined up already, and is getting married in a couple months! <BR> <BR> Good News! My garden is nearly assembled! <BR> <BR> Good News! Today was so beautiful I w... Sat, 20 Apr 2013 23:29:40 EST Ho hum - same weight again. Still no change on the scale, but I guess I've needed to work on my attitude first! At least I've not gained any weight! <BR> <BR> I've worked on avoiding processed foods in my diet. I'm adding flavorful vegetables and low calorie fruits as snacks, too. Can I tell ya that sweet mini peppers are just the most amazing vegetable on the planet! Today I packed a big bag of the most beautiful strawberries EVARRR and snacked on them all morning! Apples and oranges just make me hungry. I think they... Wed, 10 Apr 2013 23:57:34 EST Nothing gained...nothing lost So, I'm maintaining my current weight. I still hope to drop another 8 or 9 pounds before daughter's big wedding day. I still can do it, if I get cracking! I continue to be mindful about my fitness. I actually raised the weight for my arms this week to 15 pound dumbbells. Not too shabby! So, progress off the scale...just no weight loss YET. Mon, 8 Apr 2013 00:12:13 EST So far... I have only about 8 or 9 pounds to go to reach my first goal. I wish I could get rid of the obstacles in my brain that hold me back and fix my slowing pace. Stress, too much time spent hunched over my work computer... not taking breaks during the day - just plain old unhealthy habits. Guess it's back to the drawing board - mix up the routine - shake up the schedule! This could be fun! Thu, 28 Mar 2013 23:59:22 EST Looking at a new week There's a brand new week coming up. What shall I do with it? I hope it's not like the last week - chock full of stress and struggle, but there's sure to be a little of that along the way - that's just life. <BR> <BR> This week I'll do a few things differently. How I react to stress, stay on top of issues, address my friends, eat, exercise, take little steps to get closer to my goals...there's another chance to get it right. <BR> <BR> So, what will I do with all the new opportunities befor... Sun, 24 Mar 2013 21:53:25 EST SP Coach Blog assignment - 10 years time warp So, the SP Coach assignment is to pretty much blog about imagining myself 10 years from now. I have trouble forecasting my to-do list for the next day, let alone projecting my life that far into the future! <BR> <BR> I do have a few dreams that are awesome - in my humble opinion - because they are all mine and no one else has to care! I would love to own an artsy little cafe where people could come to hang out and have a light meal, listen to live musicians, and stroll through a gallery hung... Sat, 23 Mar 2013 00:55:57 EST Very very veggie week! So, I did eat some jellybeans today, but must say, I actually liked my plain yogurt and seasoned mixed vegetables more because they made me feel much better. Sugary carbs just make me feel like crud anymore...last weekend's indulgences sure weren't worth the discomfort I experienced afterward. <BR> <BR> Confessing my growing preference for plain yogurt over jellybeans feels weird. My family is already trying to put the brakes on my healthy habits! They think I've gone round the bend - I'm 16... Wed, 20 Mar 2013 00:33:11 EST Flunkie Weekend! I ate too much. I moved too little. I feel the fog of a carbohydrate hangover filling my brain. It used to make me feel pretty good to eat cookies and breads with loads of butter and jam slathered all over the surface, but it doesn't anymore. That experience will give me more reasons to make smarter food choices tomorrow. Ohhh. <BR> <BR> Tonight I must ride out the misery of my recent failures to choose wisely what I use to fuel my organic machine. <BR> <BR> Bllllaaaaaaahhhhhhhhhhh........... Sun, 17 Mar 2013 22:23:26 EST Patience...patience I will have to wait until August to be eligible to test for my black belt in karate. I'm not upset over it. I've had trouble meeting a lot of goals over the last few months. I knew a few weeks ago that the cut off date for completing all required achievements within my current rank was coming up too quickly for me to have everything ready. <BR> <BR> I would feel guilty moving on in rank at this advanced level without feeling more competent in the curriculum I am responsible for. I feel bette... Mon, 11 Mar 2013 22:54:12 EST Kickstart Such a busy time in my life, I don't know what to work on first!?!? I've been trying to keep all my balls in the air, but it's getting more difficult to manage. I suppose that there's really no personal penalty for letting go of a few volunteer opportunities, other than feeling like I'm letting people down. However, those organizations were around before I first heard of them, and are not entirely dependent on me. My ego isn't so big to think they'll go belly up without my presence. <BR> <BR... Sun, 10 Mar 2013 19:04:52 EST Be careful what you wish for! I wish for a healthy mind | I study the art of "right thinking" for years under my Sensais <BR> <BR> I wish for motivation | I join SP challenges and learn that given the right tools and encouragement I can break through perceived limits <BR> <BR> I wish for a leaner, fitter body in a great big hurry | I pick up a Jillian Michaels 30-Day Shred video <BR> <BR> A quick fix for a leaner, fitter body might be the last thing I ever wish the heck did I believe anything with the word "S... Fri, 1 Mar 2013 22:59:28 EST The tortise and the hare My goal is in sight! I have felt the old tug on my motivation that whispers in my ear how I'm so far ahead of my estimate that I can take it easy for a little bit - relax, and enjoy a cupcake or three. It's like the old familiar story of the tortise and the hare - I'll be doggonned if I'm going to play the hare this time, and take a nap while others who stay on track pass me by! Motivation, where have you gone!?!? Get back in my head because I still have 11 more pounds to lose! It's not over ... Tue, 26 Feb 2013 21:37:03 EST Chugging along The scale showed I'm down another 1.5 lbs. so I logged it yesterday! Yay! <BR> <BR> I will be working on my cardio fitness for the next week preparing for another round of 3 1-minute consecutive spar rounds in karate class to earn an achievement needed to test for my black belt. That may not sound like a lot, but I challenge you to go full-on spar for just a single minute! I got knocked on my rear once - got back up and kept going. Came out with a couple more dings on me than I had going in... Fri, 15 Feb 2013 00:26:36 EST Denial... I am in denial... the scale did not show me what I wanted to see, so I'm not logging it today. RUDE!!!! I will try again tomorrow morning because really, it wasn't a bad weight. It just wasn't what "Princess" here wanted to see. <BR> <BR> If I don't log it, it didn't happen - right? What - no? Awww, come on! <BR> <BR> I'm staying within my calorie range daily. I am working out pretty hard. Maybe it's muscle mass? I've been feeling pretty sore, so those strength and toning moves are doing t... Tue, 12 Feb 2013 23:53:25 EST A pretty good day! Yesterday I tanked up on lots of protein and ate a fat tuna sandwich wrap for lunch! What a difference I felt later in the day - not so very very hungry as before. I never even felt famished today. So, I'm going to try and add a lot of protein to my diet for a few more days and see if my appetite holds up to the test. <BR> <BR> Finding out what balance my body runs best on is going to be quite interesting. I realized that snacking on fruit just makes me feel hungrier. I don't know if there... Sun, 10 Feb 2013 22:18:05 EST So stinkin' hungry! I have been hungry a lot this past week! I hate the feeling - it just nags and nags and nags... I'm pretty sure what the problem is-protein and fiber. It seems so difficult to get enough protein. I love beans, meats, and yogurt, but I also crave carbs...yum yum yum! The carbs win the calorie war...quite often. <BR> <BR> Back to the drawing board! Planning meals is probably the only way to kick this annoying hunger thing. I haven't let it beat me, but boy oh boy, there have been some close ca... Sat, 9 Feb 2013 00:25:32 EST Happy Report from My Scale I lost another 1.5 pounds since last week's weigh in! I had a few stumbles this week, so getting back on track and just moving forward must have saved me from a total blowout. <BR> <BR> Maybe in another week or two I will start shopping for Mother of the Bride dresses...yikes! I said START shopping... Tue, 5 Feb 2013 07:46:01 EST Weigh In Tomorrow! 2.5.2013 Weigh in day...Tomorrow morning... <BR> <BR> My clothes demonstrate that I'm making some kind of volumetric progress, in that they fit better. I've put in extra workouts, so it's great to see a payoff! There will be no complaints if all I've done in the past week is shape up! It's all good! <BR> <BR> The holiday pounds were gone by last week's weigh in - they seemed to melt off as quickly as I packed them on (whew)! Any weight lost from here on is pure progress toward my short-term goal o... Mon, 4 Feb 2013 22:46:26 EST A Great Day! What a great day this was! I had plenty to keep me busy - out of the kitchen! Made it to spar class, got some stuff on my 'to-do' list accomplished, and there's still some time in the day to keep going! <BR> <BR> I have enough energy and motivation to get cracking on a few exercise videos. Coach Nicole's Cardio Kickboxing video has been a regular re-run for me the past several days. I'm working to build up my cardio endurance so I can get my achievement stripe in karate class for 3 (1-minute... Sat, 2 Feb 2013 19:31:43 EST Sucker Punched! So, Thursday was non-stop, bang my head on a brick wall, fall over and get kicked in the breadbasket kind of a day. <BR> <BR> 6:20am - My wake-up call was first shift staff "texting" out, meaning Team Lead (me) had to scramble in early to cover. A few minutes later my friend texts they're dropping by for breakfast. "There's the yourself...bye!" <BR> <BR> 7:45am - Roll into work & hit the ground running! <BR> <BR> (No Breaks...No Lunch Break...desking it with my pre-planned me... Fri, 1 Feb 2013 00:48:24 EST Weigh In Day was a Happy Day! One more pound flew the coop last week! Yeah! <BR> <BR> After a couple weeks of more dramatic weight loss, I met my "realistic" goal of losing about 1 to 1.5 pounds since last Tuesday. I knew this weigh in would not stop the presses. I battled with a whole lot of snack attacks; went back for seconds at dinner, once or twice; got caught up in "social eating" to please - or appease - the cook or the company. In spite of my stumbling along last week, I still managed to crawl a little farther ... Tue, 29 Jan 2013 22:27:14 EST A Week of Ups and Downs As of Tuesday, I am 10 pounds lighter than when I began my January commitment to better health, which inevitably, for me, includes weight loss! Work was again annoyingly hectic! I'll have to put in a couple hours this weekend just to keep current on the workload. <BR> <BR> Here's what I discovered since logging my foods, daily: on difficult days when I didn't plan my meals, it felt like some Snackmeister wrestled control of my brain! I suppose it wasn't that much of a struggle, really. I me... Fri, 25 Jan 2013 22:16:55 EST Weigh In Tomorrow! Only once a week will I enter my weight on my tracker - just one shot at it! Like a kid on Christmas eve, I've not been able to wait a to have a peek! A couple mornings throughout the week, after the official reading, I've snuck back on the scale just to check my progress. I'm not going to drop any hints that I might have lost a pound or so...oh! Did I just let it slip? Well, it's not official until I actually enter it, so never mind! <BR> <BR> Truth is, I should be excited to see results. T... Mon, 21 Jan 2013 23:37:46 EST Week #1 complete! It has been a whole week since I got the Spark back and committed to sticking with a healthier diet. I can feel my body changing already! My "tight" pair of jeans - that were getting tighter - feel more comfortable today. I wore them on purpose! When I ate too much sugary food it made a difference, and not in good way. My body seems to like the nutritionally balanced meals. I actually found enough energy to meet the demands of my crazy schedule, this week. That alone made the extra effort of ... Thu, 17 Jan 2013 01:18:32 EST Tackling Munchies It happened. Yesterday when I was talking on the phone I picked up a bag of butterscotch baking chips. I don't know why, or how - I don't even remember the thought that pulled me toward the cabinet where baking supplies are kept. At some point I had to have made a conscious choice. I didn't measure; I didn't think about what they were made of; I didn't pay attention to how they made me feel, until twenty minutes later, when I didn't feel so well! They tasted so good, at first - at least I thi... Tue, 15 Jan 2013 00:10:00 EST Back to work! Today was an awesome day! After more than a week of missing martial arts classes, I was able to return to the dojo and get back to working on my stuff! Martial arts has been a real boost for me. All my kids earned the rank of black belt a few years ago. They'd always been suggesting that I take classes along with them, but feeling self-conscious about my weight - over 200 pounds of it - I had always ignored their advice. <BR> <BR> A couple years ago, I changed my mind. I decided that it di... Sat, 12 Jan 2013 22:31:56 EST Happy Friday! Made it - YEAH! As a reward for being such a good Sparkie, logging all my foods this week, and participating in the Spark Community, I threw the kids out of the house! Don't be alarmed - they are very good kids, and will be happily welcomed back in a few hours after I'm done catching up housework, listening to MY tunes, and taking a mental break from a very hectic week at work. Furthermore, it's for their own good: kids over the age of 18 really ought to take a break from Mommy now and then! <BR> <BR> Watch... Fri, 11 Jan 2013 20:48:10 EST 2013 was a challenging year... I say 2013 WAS a challenging year, because it has been so hectic in these first couple weeks that I can practically predict its course. I am already trying to manage several personal and professional challenges, so why would I add on top of that an extra commitment to healthier living? Maybe that's the kind of crazy I am, or maybe I just look back on the rest of my life and remember that in 40+ years, there's never been a "good time" to do anything for myself. <BR> <BR> When I lose a daught... Wed, 9 Jan 2013 13:13:00 EST