KNH771's SparkPeople Blog KNH771's Blog on SparkPeople, home of free diet plans and a healthy living community Who'da Thunk It? Sometimes it can be easy to lose perspective in the midst of this health journey. There are days when I get caught up with comparing myself to others, or worse, getting nostalgic about different parts of my own history. You can get wrapped up in short term thinking and forget that this is a life-long challenge. <BR> <BR> This morning I caught myself thinking, "I've only lost 90 lbs." <BR> <BR> I was really starting to feel sorry for myself when I realized how ridiculous I was being. Have... Fri, 20 Jan 2017 08:51:23 EST Week 2 Check In Eek! <BR> <BR> This check in is a few days late. <em>2</em> <BR> <BR> Last week wasn't as strong as the week before. I missed a couple of days of workouts, and I can't tell you exactly how my food was because I didn't track at all during the long holiday weekend. It started at an all-day work conference Thursday where every meal was a buffet, and it kind of went downhill from there. <BR> <BR> Back in the office, it's been easier to stay on track. Structure really helps. One thing t... Wed, 18 Jan 2017 09:25:15 EST One Week Down It was a good first week in my new health plan. I exercised six of seven days, and was able to stay in my calorie range 6 of 7 days as well. My macros need a little work. I missed protein targets twice and didn't hit fiber goals a single day. <BR> <BR> I'm not doing well on my goal to stop hitting the snooze button, even when I go to bed earlier. I really need to work on improving my sleep quality. I also think I might need to work on improving my job situation. How is that related to ... Mon, 9 Jan 2017 11:30:57 EST It's Starting... Tiny non-scale victory this morning... I'm on Day 3 of Beginner Shred and I'm already starting to see improvement. The baby push-ups that had me beating myself up a couple of days ago are getting easier. <BR> <BR> <img src=""> Tue, 3 Jan 2017 08:33:07 EST A Starting Point Before I get too far into the new year I wanted to take a moment and mark my starting point. I'm starting the year at around 206 lbs. (I use a weighted average) That is actually pretty consistent with where I was for most of 2016, but I went back and looked at my chart and saw that on January 1, 2016 I was actually at 196. Not for long - a week or so, but still a fair amount lower than what I remembered. The thing about all of this online tracking is that it will keep y... Mon, 2 Jan 2017 19:05:19 EST So Now What? <img src=""> <BR> <BR> Happy New Year to everyone! I'm sure that you've seen that image that pops up on the internet every January 1 - "Today is page 1 of a 365 day book, make it a good one!" <BR> <BR> It's cheesy, but I've got to say that I love it! I love the feeling of possibility every time you start a new book or calendar. As I posted before, a lot of people can't say enough about what an awful year they ... Sun, 1 Jan 2017 16:11:09 EST These Are a Few of My Favorite Things - 2016 Edition It's here! The last day of 2016! Can you believe it? <BR> <BR> Today's blog isn't fitness related. I just wanted to think back on some of the things that I really enjoyed over the last year. The books, music, movies and TV that I enjoyed this year. <BR> <BR> I did a Goodreads Challenge this year, and set a goal that was probably insane - 200 books. I ended up reading 213 in all. I was reviewing the list and there were a couple that stood out (you'll see that I prefer non-fiction). <BR... Sat, 31 Dec 2016 16:13:54 EST The Year in Review <img src=""> <BR> <BR> This year has gone by quickly and dragged on at the same time. It reminds me of a quote from Gretchen Rubin, "The days are long, but the years are short." <BR> <BR> I wanted to take a moment to reflect on what went well health-wise over the last year. I usually use this space to beat myself up and talk about the goals I didn't meet and how I'll do better next year, but I'm working on bein... Thu, 29 Dec 2016 10:25:46 EST A Way to Be More Positive in the New Year It's the time of year when people tend to look back on the year that's past and think about ways to improve the next one. 2016 has been particularly rough for a lot of people, as evidenced by an abundance of memes. <BR> <BR> <img src=""> <BR> <BR> The negativity has been rough. <BR> <BR> Today I got an email from a friend. For Christmas her husband got her a logbook to collect evidence that the world is still ... Tue, 27 Dec 2016 14:58:46 EST December Goals <img src=""> <BR> <BR> Can you believe this year is almost over?! <BR> <BR> This has truly been one of those "days are long, years are short" spans of the calendar. I've already been spending a lot of time thinking about how I can make next year different. I'm experimenting with bullet journals and Happy Planners, trying to see how those tools might help me reach some goals. <BR> <BR> And what goals would those... Fri, 2 Dec 2016 07:17:52 EST The Starting Line <img src=""> <BR> <BR> It's a new month! I don't know why that excites me so much, but it always does. <em>334</em> <BR> <BR> I've really been thinking that I need a new start, and I've spent the last week or so pondering what I might do. Rather than start over from scratch, I figure I'll work on some simple basics. I'm going to focus on tracking for November. I need to get back into the habit of recordi... Tue, 1 Nov 2016 12:32:38 EST Here I Go Again... <img src=""> <BR> <BR> Hello Spark Peeps! Can you believe another month is almost over! Really, another year is almost over. It's full on holiday season now. I've been thinking about a challenge I could do for next month, or to end the year. I saw one on Tumblr that was a 100 mile challenge for November. I'm thinking about it, but I've been having trouble with my foot, so I don't know if that is a good choice... Sun, 30 Oct 2016 10:40:40 EST Back on Track: Week 1 Progress I started my new health plan on Monday. It was far from a perfect week. It took me a few days to stop craving chips and sweet treats. I'm also still gearing up on the daily exercise, but overall, I think it was a good week, and I got better as the week went on. My overall goal is to lose the 40 lbs. that I regained over the last few years. My first mini-goal is a 10 pound loss, that will get me back below 200 lbs. <BR> <BR> Highest Weight: 298 <BR> Lowest Weight: 163 <BR> <BR> Startin... Sun, 24 Jul 2016 12:31:23 EST A Goal Is a Wish Until You Write It Down I've been dealing with some weight regain, and I'm starting a new program to attack the problem. I think in an earlier blog I wrote some of my long term goals, but I hadn't figured out some intermediate goals to get me there. <BR> <BR> I've finally set my first mini-goal. When I started my "re-boot," my weight was at 208 lbs. My first mini-goal is to get back to 100 Lbs down, which will be 198 lbs. That will also get me back to Onederland. <BR> <BR> I'm struggling a little bit with fo... Wed, 20 Jul 2016 13:41:09 EST Fresh Start #1,832... I really don't know how many times I've started over on this whole healthier living/weight loss thing, but it feels like a million. <BR> <BR> Which is OK, because I love that we have an infinite number of chances to get this right. <BR> <BR> My weight has been creeping up and I need to get back on track. I was kind of putting it off... <BR> <BR> "I'll start the first of the month." <BR> <BR> "I'll start on my birthday." <BR> <BR> "I'll start when I get back from that trip..." <BR> <B... Sun, 17 Jul 2016 15:04:48 EST This Will Only Take 400 years! Sometimes you just have to laugh... <BR> <BR> I put today's weight into my weight tracking software, and I got this notice... <BR> <BR> <img src=""> <BR> <BR> In case it is too small to read, it says, <BR> <BR> "Congratulations, you're on track to losing weight! We estimate you'll reach your goal by April 12, 2409!" Fri, 15 Jul 2016 09:41:35 EST Typing this Hurts... <img src=""> <BR> <BR> I'm a little bit late posting a July update, but I guess a late update is better than no update at all! I've really been struggling with my weight lately, and over the last couple of weeks I've really tried to focus on what steps I can take to turn things around. One of the turning points was when I pulled up a graph of my weight over the past year. The default on the weight tracking prog... Mon, 11 Jul 2016 10:26:11 EST Food Free Zones I was at my hospital's weight loss support group a couple of weeks ago, when the the dietitian asked an interesting question... Where are the food free zones in your house? <BR> <BR> She was talking about ways to handle "head hunger" and emotional eating. <BR> <BR> "If you are stressed or sad, do you have a room you can go to, to gather yourself? To work through the emotions, or give yourself a timeout?" <BR> <BR> I thought about it that day, and quite a few days since. Truth is, I d... Mon, 6 Jun 2016 09:04:00 EST June Goals <img src=""> <BR> <BR> Is it just me, or is 2016 zipping by? Hard to believe we're creeping up on the halfway point of the year already. Maybe it doesn't feel that way here because we've still had snow through May this year, and it's been gloomy weather all around. I've been really disappointed that the weather hasn't been nice enough to go out to the park to walk and run in the extra daylight hours. I find th... Thu, 2 Jun 2016 08:46:49 EST Frustrated Normally on the first of the month I post my goals and something cheery, but today I'm just not feelin' it. I put a lot of effort into tracking and working out in May, and I don't really feel I have anything to show for it. My weight is higher. My measurements are higher. It feels like I'm banging my head against a wall. I know the scale and the measuring tape and all of that shouldn't dictate your mood, but today it's put a damper on it. <BR> <BR> I do have goals for the month, but I thi... Wed, 1 Jun 2016 09:12:18 EST The Biggest Girl in the Picture Have you ever had one of those moments when you saw a picture of yourself and recoiled? <BR> <BR> <img src=""> <BR> <BR> I have a group of friends who get together to walk or bike, and we finally had a day warm enough to go outside (We're having kind of a perpetual winter). One of us was so excited that she had a passerby take a picture. It was great day with great company, and I didn't mind... until I saw th... Mon, 16 May 2016 08:31:31 EST Baby's Got a New Toy... I'm kind of looking at May as a "research to reset" month. I'm trying to pay close attention to how different activities and foods affect me. I also wanted to get some more information. <BR> <BR> My old scale was supposed to give me body weight and BMI, but I haven't been able to get that function to work in years. I've been wanting a Fitbit scale for a while now, and yesterday I finally got one! <BR> <BR> <img src=" Mon, 2 May 2016 08:14:38 EST I'm Sure It's Spring Somewhere... <img src=""> <BR> <BR> It's springtime! ... somewhere! <BR> <BR> Unfortunately, not here. <BR> <BR> Instead of warm weather jogs in the park, I'm still running around with my snow shovel! <BR> <BR> I've really let the weather dampen my enthusiasm to get outside and move. I'm starting this month a little bit heavier. I've been looking at how to update or refresh my diet and exercise plan, and it's really diff... Sun, 1 May 2016 11:15:14 EST Time to Be More Realistic <img src=""> <BR> <BR> Can you believe that we're almost a quarter of the way through 2016 already?!! <BR> <BR> Wow! <BR> <BR> Time for some new goals. I actually decided to trim back from the way I started the year. In January and February I had something like 21 daily goals on a checklist. Way too much. I think even the idea was too much! <BR> <BR> I don't think I checked off many boxes. <BR> <BR> So thi... Wed, 2 Mar 2016 09:37:29 EST The Fact of Forgiveness I think I mentioned in a previous blog that I'm doing a daily blog challenge on tumblr. This post is actually from that challenge, but I thought it was worth cross-posting. If you're on tumblr, I'd be happy to see you there. <link> </link> <BR> <BR> Forgiveness Friday <BR> <BR> Sometimes we can’t move forward until we forgive and accept the past. <BR> <BR> Talk to us about who and what you need to forgive, and take some time today to really work on moving on.... Sat, 16 Jan 2016 11:11:11 EST Step by Step Last blog, I talked about my three goals for this year: <BR> <BR> 1. Be physically healthier. <BR> <BR> 2. Be mentally healthier. <BR> <BR> 3. Be a better employee. <BR> <BR> I also promised to break down each of these goals in a future blog. Today, we'll talk about goal #1. <BR> <BR> Just saying, "Get healthy" doesn't mean that much if you haven't defined what that is, so what does it mean for me, right now? <BR> <BR> First, I have to drink more water. I've been either losing or... Sun, 10 Jan 2016 23:05:33 EST I Love a Blank Calendar! <img src=""> <BR> <BR> I say this every year, but I love, a fresh calendar. New years always seem to begin with such hope and possibility. <BR> <BR> I've settled on three broad goals for this year: <BR> <BR> 1. I want to get physically healthier. <BR> <BR> 2. I want to get mentally healthier. <BR> <BR> 3. I want to be better at my job. <BR> <BR> I spent a lot of time yesterday breaking down what each of t... Sat, 2 Jan 2016 16:41:35 EST I'm BAAACK! Actually, I never really left, but I haven't been blogging for several months. Work has been crazy busy, and recently, I've spent more time in hotels than in my own bed. Fortunately though, things are about to change. I have several weeks at home, in my own house. <BR> <BR> That means that it becomes SO much easier to stay on a schedule, cook my own food, exercise, and even sleep. October will be the month of ME! <BR> <BR> <img src=" Thu, 1 Oct 2015 16:18:28 EST The "See Food" Diet It's hard to believe how much my blogging has fallen behind lately. I find I'm just not having that much time to myself. Work, work, work and no play. <BR> <BR> The health and weight loss front has been a bit weak. My weight loss has basically stalled, and I had to admit that a lot of it was due to my choices. <BR> <BR> Last week, I cut out sugary junk. Today is day 7 without candy, cookies, sweetened beverages, etc. The first couple of days were pretty easy, but when I got to work Mon... Thu, 18 Jun 2015 12:31:40 EST Eating by Accident <img src=""> <BR> <BR> Over time I've really come to appreciate the importance of planning. lately, it's importance has really hit home when it comes to meals. I was going over my food journals recently, and was really struck by the patterns in my food choices. <BR> <BR> Breakfast isn't really an issue. Over the years I've been successful at making that automatic. My dietitian asks me to get 20-30 grams of protein at breakfast, and ... Tue, 24 Mar 2015 09:31:11 EST 94 Days Until Summer <img src=""> <BR> <BR> I'm beginning to feel more optimistic about my summer countdown. I've set the kind of goal I usually don't make for my weight - "X pounds by X date." My goal is to get back to what I refer to as "happy weight." A weight that has generally been easy for me to maintain, where I can shop in "normal" stores, and feel pretty good about myself. <BR> <BR> Happy weight is about 165 lbs. That is 133 pounds below my hi... Wed, 18 Mar 2015 15:17:08 EST Countdown to Summer <img src=""> <BR> <BR> Summer is just around the corner, and I'm trying to get prepared. I've been coping with some regain, and I want to start the summer in a healthier place. I spent the weekend thinking about the best strategies to do that. <BR> <BR> Like some of you said after my last blog. Consistency is a really important tool. I'm not great at that. So that is my first get ready for summer strategy. I'm going to focus on k... Mon, 16 Mar 2015 09:08:48 EST Summer Is Coming... <img src=""> <BR> <BR> OK... Actually it's 99 days until summer, but I didn't get a chance to blog yesterday, and I couldn't waste my pretty graphic. <em>20</em> <BR> <BR> How are you going to prepare for a healthy summer season? I've got some ideas... but I want to hear yours first. Fri, 13 Mar 2015 09:45:53 EST Progress Photos <img src=""> <BR> <BR> OK. <BR> <BR> Yesterday I was pretty down in the dumps. I want to start this blog by thanking all of you wonderful Spark Peeps for your support. It always warms my heart to know that I can vanish from Spark for a while, then return and be embraced as if I never left. <BR> <BR> Blog comments matter. Goodies and comments on your page matter. Reminds me that I need to make time to be more supportive of others ... Wed, 11 Mar 2015 14:02:40 EST Argh! <img src=""> <BR> <BR> I have become a horrible blogger. <em>2</em> <BR> <BR> Lately, every time I get a blog post ready, I'm shocked at how much time has passed since the last time I wrote! <BR> <BR> Mixed bag on the health front right now. <BR> <BR> Yesterday I went to to doctor, and he gave me a half hour lecture on nutrition and exercise. Safe to say, he's not happy with where I am right now. I'm a bit discouraged. I can'... Tue, 10 Mar 2015 07:10:02 EST Happy New Year! <img src=""> <BR> <BR> Hello everyone! I hope the new year is treating you well. <BR> <BR> I have started the year with unusually unfettered optimism. Personally and professionally, I just feel that there is a lot to look forward to. <BR> <BR> I'm a resolution person, so today, as usual, I will post my goals for 2015. They are not all health related. <BR> <BR> <em>296</em> I've begun reading the Bible cover to cover. My moth... Thu, 1 Jan 2015 15:22:13 EST A Rough Start to the Month... <img src=""> <BR> <BR> A bit of a painful check in this month... Stats are not where I want them to be. <BR> <BR> Then again, I didn't do what I needed to do in November either. <BR> <BR> The injury in my foot sidelined me a bit, but I also stopped food journaling, which is death to my success. I really want to focus for this last month of the year. So... Goals. <BR> <BR> <em>387</em> Log my food. Every day. <BR> <BR> <em>33... Tue, 2 Dec 2014 09:09:40 EST Insult to Injury I've had a little bit of a health setback in the last few weeks. Last month I was on the treadmill when I got a really bad cramp in my foot. I stretched it, finished my workout, and kind of forgot about it... Until the next morning, when I stepped out of bed. <BR> <BR> <em>28</em> Not good. <BR> <BR> But it was more achy than anything, and it came and went, so I didn't worry too much. <BR> <BR> Problem was, it started getting worse instead of getting better. No swelling, or bruis... Sun, 9 Nov 2014 15:26:29 EST If Only I Could Eat the Guy Who Did This... There are times I wonder if I'll ever completely get over the pull of emotional eating. Most of the time, it's not much of a problem - not like it was 10 years ago. Then there are days, or incidents, where I find myself circling the office M&M man like a shark circling a baited cage. <BR> <BR> <img src=""> <BR> <BR> Friday night someone hacked my Starbuck's account and got my credit card information. I caught it very quickly - within... Wed, 15 Oct 2014 13:46:57 EST Social Media is the Thief of Joy <BR> So, last week I was feeling kinda good about myself. I had looked at my charts and data, and knew I could do better, but was happy with the weight I had lost, and the inches I had dropped. I had an improvement plan for October... <BR> <BR> Then I went on Facebook... <BR> <BR> There, I see great before and after pics for one of my coworkers. Clicked "like." Read the post. <BR> <BR> And instantly "disliked" myself. <BR> <BR> My colleague had lost more weight in three weeks than I ... Mon, 6 Oct 2014 08:52:21 EST Move it, Girl! <img src=""> <BR> <BR> Time to set some fitness goals for the month. <BR> <BR> I actually fell a bit off the wagon at the end of September. And for a really stupid reason. A guy who works at the gym asked me if I would research something for him, and I haven't had time at work to do it. So I've been avoiding going there because I didn't do what I said I would do. <BR> <BR> For a week and a half. <BR> <BR> Sometimes I don't under... Sat, 4 Oct 2014 10:16:54 EST October Nutrition Goals <img src=""> <BR> <BR> I hope this is what your October is looking like. My October is actually covered in snow right now. I'm going to have to break down and turn on the heat. <BR> <BR> Yesterday I posted about the data that I had collected, here on Spark and other places. I figured out that even though I did manage to lose some weight and inches last month, I had a lot of room for improvement. <BR> <BR> My goals for October are ac... Fri, 3 Oct 2014 09:54:42 EST Show Me the Data! <img src=""> <BR> <BR> Hello everyone! <BR> <BR> Can you believe it's only 90 days until 2015?! Time has a way of passing quickly and slowly at the same time. <BR> <BR> Almost every month I post some goals, and to be honest, I haven't always been terribly thoughtful about how I chose them. This month, I sat down and actually looked at all of my sparkpeople charts and reports, along with my WeightGrapher and FitBit information. <BR... Thu, 2 Oct 2014 09:09:16 EST I'm SO EXCITED!!! This has absolutely NOTHING to do with being healthy, but I had to share... <BR> <BR> I was driving to work this morning and noticed that there was a Game and Fish truck in front of me. It was odd, but at first I didn't think anything of it. Then I noticed all kinds of flashing lights up ahead, and as I got closer to work, the Game and Fish guy pulls over, and starts flashing his lights too. <BR> <BR> At this point, I knew there must be some kind of animal near by, but I was still shock... Wed, 24 Sep 2014 12:40:15 EST 100 Days of Kick A$$ So... this blog should have been posted a couple of days ago... <BR> <BR> <img src=""> <BR> <BR> As of Monday, there were 100 days left in 2014. 100 days! <BR> <BR> I don't know where the time went. <BR> <BR> With so little time left in the year, I wanted to kick it up a notch. Fortunately, I have some friends who were willing to finish out the year with a bang also. We're all over the country, but we decided to do a health challen... Wed, 24 Sep 2014 09:01:26 EST Mood Alteration So I think I've been back on this exercise thing for about three weeks now... I have finally reached the point where I don't think I'm going to die during the first five minutes of cardio. I have enough entries in my weight tracker to begin seeing a trend. I've also noticed something I really wasn't expecting... <BR> <BR> I'm smiling a lot more. <BR> <BR> (I would insert a picture here, but amazingly, out of the hundreds of photos I have stored for my blog, I don't have any with a smilin... Fri, 19 Sep 2014 09:27:57 EST Woot! A New Tool! You know, sometimes it's really hard to keep up with Spark. All of the emails from the different teams, other users, Spark itself. I have been an irregular Sparker for most of the last year and a half or so. When I get notices in my regular mail that I have Sparkmail, a lot of times I just delete them. Not that I don't care, but just that I can't find the time to sit down and go through them all. <BR> <BR> A couple of weekends ago, I cleaned out my Sparkmail. I had emails in there tha... Mon, 15 Sep 2014 08:45:14 EST Where Have All the Bloggers Gone? Hi Sparkpeeps! <BR> <BR> Sorry I haven't been too active on the blog this week. Life getting in the way and all... <BR> <BR> I need some help. I've been on Spark a LONG time. Over the last couple of years, a lot of the blogs I used to follow became just as inactive as I was. A few stalwarts are still out there, but I'm subscribed to very few active blogs. <BR> <BR> Do you have any suggestions for new blogs for me to follow? Yours? A great one you love to read? <BR> <BR> I'm thinki... Fri, 12 Sep 2014 09:15:02 EST Attack of the Flying Pumpkin Muffins! I belong to a weight loss support group. It's run by my local hospital, and the leaders of the group rotate. There is a registered dietician, a nurse, a licensed counselor, and an exercise physiologist. I've been showing up, on and off, for eight years. And during those eight years, as new people come and go, we have some of the same conversations over, and over, and over again. <BR> <BR> Last weekend, I had an experience that reminded me of one of those topics. On Sunday, I was really ... Tue, 9 Sep 2014 09:01:35 EST Goin' It Alone <img src=""> <BR> <BR> Having a gym buddy can be awesome. Research says that people who work out with a friend are more consistent with their workouts. Their buddies help push them, and can help with things like proper form on exercises. <BR> <BR> For me, it makes the time go faster. Working out with a fitter friend pushes me. I go a little faster, a little longer. I maybe try something I wouldn't have otherwise. <BR> <BR> But... ... Mon, 8 Sep 2014 08:22:25 EST