KWAJPODGE's SparkPeople Blog KWAJPODGE's Blog on SparkPeople, home of free diet plans and a healthy living community Learning from my mistakes... Okay so this week I'm aggravated, irritated and just plain in a bad mood. The difference - last week I challenged myself to get up in the morning and do a 1 mile WATP workout. I did all 5 days and even did some more exercise after work. BUT this week I only did cardio & ST Monday evening and that was a struggle. Also my journaling suffered from this last weekend. Didn't feel the best on Saturday but Sunday was even worse, so it took me until Tuesday to actually catch-up with my journalin... Thu, 21 Jun 2012 14:00:27 EST Journaling woes Okay so I have been playing catch-up with my journaling. We went to Red Lobster on Friday night. I didn't get back to my journal until today! YIKES!!! But I do think (? okay hope) I'm accurate with my food on Saturday & Sunday. Have to admit that I really let everything slip BUT I can learn from my mistakes. I got back to exercising last night - both cardio and my ST. Also, I did journal my food here at Sparkpeople for yesterday and today. Tue, 19 Jun 2012 15:43:34 EST 7 days of journaling down Okay, I have done 7 days in a row of pen & paper journaling. I do have to admit that yesterday I was playing catch-up from the day before. Hadn't entered dinner I'd had the day before and hadn't journaled (by pen & paper - I did on Spark) all day long. So last night I made sure to get it written down before I forget. <BR> My preference is to write it down right after I eat or at least only a few hours after. But yesterday I was able to be on-line at least for breakfast and lunch. I wil... Thu, 7 Jun 2012 15:20:02 EST Okay, here I go... I don't always have daily access to Spark so I am challenging myself to journal with the old fashioned pen and paper for the next 30 days starting with June 1st. I'm doing this because I'm pretty good about journaling for the first 3 to 4 days and then stopping. So I am going to do this challenge and then give myself a reward for meeting it. I have written my challenge & reward in my journal to inspire me to keep at it. Also, I'm blogging about it. That will be in the back of my mind so ... Thu, 31 May 2012 20:34:16 EST The holiday weekend is over... and I'm sorry to say that I didn't follow any of my goals...but I did have fun. Sigh. Anyways, I didn't walk, journal or make sure I got my water in. It's over and I did have fun celebrating my 15th wedding anniversary. Silly me let it carry over into this morning and instead of getting up and doing my WATP, I slept in. But since confession is good for the soul....there, I 'fessed up and am determined to get my walk in today! That's what I want to concentrate on, getting myself in the h... Tue, 29 May 2012 13:30:29 EST Walking I have started walking around my neighborhood. Have a 1.6 mile route I take which is my daily walk unless I decide it's too hot and I do WATP in the house. But I did challenge myself this past Sunday...I took the 10 minute walk to the bike path, walked 20 minutes south and then 20 minutes back to the bridge with 10 minutes back home. That's 60 minutes and it was approximately 2.98 miles. It felt GREAT and I did it - me! Yeah, I'm happy with that. That inspired me to get a walk in every ... Fri, 25 May 2012 15:00:23 EST Almost 1 year since I've been on Spark...sigh. Well, it's been almost a year since I was on Spark & it shows! But I'm back now & will take the time to take care of myself. Have decided to work on my Pepsi addiction by making iced tea for myself - I can control the sugar I put in & it will a ton less calories then Pepsi. <BR> <BR> Today I think that Bri & I will go to the park - a good start for gma's walking, will help Bri burn off her energy & this is the way to start a good habit. I am also going to start journaling my food but go... Sun, 3 Jul 2011 10:15:26 EST Getting my bearings Okay, so my hubby just started back to work & I'm getting used to a new schedule. I am working on getting my exercise in daily...something I didn't do yesterday...however I walked on Tuesday & Wednesday (I started my week on Tuesday). Took off yesterday & will find my way to a workout today. Have my granddaughter (11 months old) & my daughter has to work late. Nope, not setting myself up for excuses...just explaining. So my game plan is to take Bri for a walk somewhere between 6 to 7 thi... Fri, 16 Jul 2010 12:14:02 EST The difference a few months makes... is pretty big...especially when I fell off the wagon. But I'm here & ready to be back on track. Thankfully the damage isn't too bad. Yes, I did regain weight, lose muscle tone & not care about what I ate or drank. But that stops NOW!!! Me & my walking buddy (that would be 11 month old granddaughter that gets to ride along in her stroller) will be back at it tonight. This is her mommy's long day as she has school this evening so we will have fun & gma will get a great workout! ... Tue, 13 Jul 2010 12:37:11 EST difference a day makes... last night I was feeling resentful that I had to exercise. Frustrated because I'm not happy with my food choices even though I am journaling them. Bummed about my excess salt intake. But I did get my cardio & weight training in. <BR> <BR> Now let's go forward to now (didn't even start last night until 9:49 & was done at 11:09)...I did the 4 mile WATP at about noon (60 minutes), got most of the dishes done & have journaled. I feel GREAT! So, I've had an "aha" moment & a wonderful cardio.... Tue, 9 Feb 2010 21:07:18 EST two steps back & one step forward Yes, you read that right. On Saturday, my official off day, I did my Hula Rockin' Mama workout. On Sunday I didn't do a darn thing & overate. So I took 2 steps back & 1 step forward. This is why I MUST go do my cardio & weight training NOW. So I'm signing off to do that & will blog about it tomorrow. <BR> <BR> Thank you for reading my blog. Mon, 8 Feb 2010 20:43:02 EST Snowy Saturday Well, we have snow. Unfortunately my granddaughter, Bri is too young to go out & play in it - next year. <BR> <BR> Sorry this is so short, but this is my rest day even though I may break out my belly dancing dvd...hhmm or maybe my Hula Rockin' mama - decisions, decisions. Haven't done either one in forever & enjoyed both of them. <BR> <BR> Thank you for coming by & reading my blog. Sat, 6 Feb 2010 15:09:38 EST WOO HOO!!! I did it! I did my weight training 3 times this week & that's awesome!!! You see the last 2 weeks I only did it twice. So I'm moving in the right direction. <BR> Still need to work on being more consistent with my cardio...I did get in 3 times this week for a total of 7 miles. I hope I will do some cardio tomorrow but Saturdays are my Achilles heel, for now. That's why I changed my weight training to Sun, Tues & Thur (even though I did my wt on Friday - I will still have a day of rest before gett... Fri, 5 Feb 2010 22:12:59 EST okay, at least... I'm being good every other day. Tomorrow is my weight training & cardio. So I will look forward to doing that tomorrow - no cardio today, low energy. Also, my sodium intake is too high...need to work on that. <BR> <BR> Have a good one & thank you for stopping by my blog. Wed, 3 Feb 2010 21:00:46 EST 2 steps forward & 1 step back Sunday & Tuesday were awesome because I got workouts in - both cardio & weight training. So those are my 2 steps forward but I didn't do any cardio so Monday was my one step back. <BR> <BR> Thank you for coming by my blog today. Tue, 2 Feb 2010 22:03:58 EST what I didn't do... yesterday. I didn't get all the Spark points I could, I didn't log my food or water & I didn't post to my blog. HOWEVER what I did do was get my weight training (with a third set) & 2 mile WATP w/stretch band cardio. Another thing I did yesterday was to change my wt (weight training) from Saturdays to Sundays - since I can't seem to get myself to get either my wt or cardio in. Saturdays will now be my completely off day...IF I choose. <BR> <BR> So, my routine for the month of February: ... Mon, 1 Feb 2010 20:20:33 EST what is it with Saturdays & my workouts??? Another Saturday & another day without my cardio or weight training. So I need to figure out why I do this. Sigh, but for now I'm going to enjoy the evening & get my butt busy tomorrow. <BR> <BR> Thank you for coming by my blog. Have a good one. Sat, 30 Jan 2010 21:56:39 EST well, hello muscles! Oh, my they ache a little but wow do they feel good. I want to apologize, my dear muscles for the last few years of bad habits. I hope you can see that I am trying hard to correct & change those bad habits into good ones. I'm journaling every day; drinking between 10 & 15 cups of water a day; exercising both aerobically & weight training. I do still need to work on my nutrition because, well, the mind still wants the junk. But for now, I'm going to concentrate on baby steps I've started ... Fri, 29 Jan 2010 22:58:10 EST did weight training &... the challenge from my Over 40 w/50 to 99 to lose & did the 6 minute glute workout with coach Nicole. Not going to get the cardio in & I'm not going to beat myself up about it. <BR> <BR> Have a good one & thank you for stopping by & reading my blog. Thu, 28 Jan 2010 21:03:18 EST another day...another workout Today I worked out to a 2 mile WATP (30 minutes) tape & also did a 10 minute cardio kickboxing with coach Nicole challenge from my over 40 something with 50 to 99 lbs to lose team. So that's 40 minutes today, woohoo. <BR> <BR> I'm sorry Fuji apple but I had one of my delicious, tart & crunchy Granny Smith apples & remembered why I like them better. I love the crunchiness of it; along with the tart taste. Maybe if your on sale one day I might get you again but for me it's Granny Smith. <... Wed, 27 Jan 2010 20:35:55 EST Crazy walking lady Okay, so today I am the crazy walking lady. It was 21 degrees with a wind chill temp of 6 degrees when I went on my walk today. I did dress for it...2 pairs of pants, a shirt, sweatshirt, long hoodie jacket, mighty mac coat (down filled) & gloves. I walked the Hill again & did 2.86 miles with a much more extended cool down & stretch today; for a total of 69 minutes of exercise. This was after my weight training. It feels so GREAT! I love the feeling of my body in motion. <BR> <BR> I ... Tue, 26 Jan 2010 17:59:19 EST Crazy lady or dedicated walker... is what I wondered the passing drivers thought of me out walking in the rain. At least it was warm...49 degrees. I'm hoping for both - lol. I did it though - I walked the Hill. I live on the top of a hill, walked down it & back up. It is 2.86 mile out & back trip which took me 48 minutes. I finished with a 10 minute cool down & stretch. I fell GREAT!!! <BR> <BR> Thank you to all that posted to my blog about forgiving myself for not doing any exercise yesterday...think I made up for ... Sun, 24 Jan 2010 19:15:48 EST forgiving myself Okay, so I was supposed to do weight training & cardio's 9:43 pm & it's just not going to happen. So I am forgiving myself for not doing it but planning on doing it all tomorrow. I have logged my food & got my points on SP but not for exercise. Sigh, this is just a small hiccup on my journey & I will stay on course. <BR> Thank you for reading my blog. <BR> Sat, 23 Jan 2010 21:46:13 EST Fuji apples So I finally tried a Fuji apple & it was good. I subscribe to Hungry Girl & she is always raving about them, so I decided it was time to try. Guess I should explain that I am a hardcore Granny Smith lover. I love the tartness & crispiness of it. Haven't eaten any other kind of apple in about...geez 7 years. <BR> Would I eat another one...yes but I definitely prefer the crispiness & tartness of the Granny Smith. <BR> There's my 2 cents for the day. <BR> Have a Spark day & thank you for r... Fri, 22 Jan 2010 14:34:14 EST Woohoo & HaPpY dAnCe Today is day 3 of cardio for me. 1st day I walked/marched/kicked/knee raised for 25 minutes while watching The Biggest Loser + weight training. 2nd day I walked the dog .72 mile- thats around my block. Tonight I did WATP with weighted balls + weight training. <BR> <BR> Won't you hApPy DaNcE with'll burn a few more cals! Thu, 21 Jan 2010 23:59:06 EST 1 year anniversary for me & team Congratulations to all my SP Class of January 18-24, 2009 team! This has been an interesting say the least. As I sit here watching my 6 month old granddaughter & seeing my furbabies happily sleeping after dinner, I realize how blessed I am. <BR> Thank you Sparkpeople & all the wonderful people here! Wed, 20 Jan 2010 18:39:07 EST How I celebrated my 1 yr Spark anniversary:-) Okay, so I had been putting off adding my exercise (hanging my head in shame) but when I realized that this was my 1 year anniversary being with Spark I had to celebrate exercising. I added both cardio (walked for 25 minutes) & weight training (from Wow, that felt AWESOME! I feel alive & look forward to doing more. Yeah remember I do enjoy exercise. Woo hoo! Tue, 19 Jan 2010 22:00:47 EST Still more stuff to go through from the move. I need to go through & decide what is truly worth keeping & what is not. Not an easy process especially since I just got done going through a storage locker of my mom's I have to do it to my stuff. Also, I need to get my exercise groove back. Can't rely on being busy with the move much longer. Tue, 19 Jan 2010 13:53:10 EST Thank you for the support. I am still in transition from moving so for now it's learning/remembering to log-on & journal. Didn't add the exercise today but I'm sticking with my small steps of journaling my food & water. Mon, 18 Jan 2010 23:41:38 EST Whoops, I feel off... the wagon. Yesterday I didn't log much - no food or water here on SP. Oh, I consumed...I just didn't journal. Okay, that was then; this is now. Going to add exercise tomorrow AND continue my journaling of my food & water. <BR> Sun, 17 Jan 2010 17:45:37 EST Water, water & more water Okay, so my little 2 cup glass just wasn't cutting it. So now I'm using a large plastic cup that holds 5 cups of water. I will be getting my water in!!! lol. Funny thing is that the same cup used to be my Pepsi I'll use the little 2 cup glass for that & the big cup for water...hey, I'm learning :-) Fri, 15 Jan 2010 11:52:31 EST jumping rope What an interesting coincident...I'm busy going through boxes & find my jump rope. Then I'm perusing & find a blog about setting goals for 2010 & read about the blogger adding 5 minutes of jump rope 3 times a week. The reason being is that Chris was leaving a meeting & had his jump rope in hand to do 10 minutes of jumping rope. Hhhmmm, I think I'll take hint & put that rope to use. Thu, 14 Jan 2010 13:35:11 EST My thoughts on baby steps This week I'm concentrating on logging onto; journaling my food intake & my water. This is me trying to get back in the swing of healthy habits. I finally learned that I'm better off doing this in a way that doesn't overwhelm me. So these 3 baby steps are my start on my continued journey of good health & weight loss. My mantra is "I didn't gain this weight overnight & I won't lose it overnight." <BR> Next weeks goal is to continue the steps I've taken & add aerobic exerc... Wed, 13 Jan 2010 20:59:09 EST low energy Today I feel a little sluggish. Maybe all the excitement of the last week has caught up with me. Okay self, it is okay to take a day of rest. Just make sure and make it ONE day. Tue, 12 Jan 2010 13:08:49 EST cleaning, sorting & boxes...oh my Okay, so my studio apartment is just about set-up. Oh, maybe I should explain that I moved into my daughters home to take care of my granddaughter (she's 5 months old) while my daughter is at work. So I packed up everything & moved from Florida to Ohio. We, hubby, me & 4 cats; have the family room for ourselves & we have a nice bedroom/living room area. Now I need to fine tune everything & then go through the numerous boxes & decide what really needs kept & what can get donated. I have m... Mon, 11 Jan 2010 11:44:47 EST taking it slow & steady Yesterday I logged my food, today I have more unpacking, cleaning & arranging to do. So today I will get some housework exercise & log my food again. Seems like small steps but at least I'm not being stagnant! <BR> <BR> Thank you ALOHAEV1 for welcoming me back. I absolutely love & the great people here! <BR> <BR> Have a Spark day, everyone. Sun, 10 Jan 2010 13:40:41 EST wow, long time no Sparkpeople! Geez, it's almost been a year since I was on here. The good news is that my former position was such an active job that I lost 39 pounds. The next 35 are next!!! I'm looking forward to getting back to a healthier way of life. Sat, 9 Jan 2010 15:15:23 EST great walk and conserved gas Walked to the store today and back. It was 2.10 miles and we (hubby & me) took 36 minutes. <BR> <BR> This week will be different then the last 3 because I've just gone back to work. I will be vigilant about keeping my good, new habits - exercising, journaling, water, good food choices. Fortunately, I'm lucky because it's not a sedentary job. <BR> <BR> This weeks goals are: 1. 6 days of cardio - 20 minutes or more; 2. continuing my strength training and adding 1 exercise per body part... Sun, 8 Feb 2009 18:59:10 EST yikes...salt Okay, I've been tracking my salt and the last couple of days have been BAD. So I will try and eat less prepared food. Will get in more water to hopefully flush salt out. <BR> <BR> I did go for a walk today. 1.56 miles in 28 minutes. <BR> <BR> 6 days of cardio (wanted to do 7 but didn't make it) <BR> 3 days of strength training <BR> <BR> Next weeks goals: <BR> <BR> 1. add time/distance to my walks <BR> <BR> 2. add 1 strength training exercise to each body part - uppers will be ... Sat, 7 Feb 2009 20:48:37 EST Confession...I've heard it's good for the soul Well, I had planned on getting 7 days of cardio this week. That was before I started my new job on Thursday and just didn't have the energy to do it. BUT I am not going to focus on that. Tonight after working longer then the day before, I came home and did get in 30 minutes of cardio (WATP 2 mile Express w/stretchy) and my Strength Training. Even adding weights to my squats and lunges. On Monday I will add an exercise to each body part - uppers, lowers and core. <BR> <BR> I am not mak... Fri, 6 Feb 2009 23:19:33 EST Powered through Well, I didn't feel the best today but didn't want to skip my cardio or ST. So I did WATP 1 mile express followed by my ST. Sitting here now, documenting my workout - I feel so empowered! <BR> <BR> I posted a question to the Fitness/Exercise Message Board and didn't explain myself very well...reminder to self - do not ask a question when I'm tired! Anyways I have decided that I will only use the stretchy band with my workouts on my ST days. That way my muscles will have their off day a... Wed, 4 Feb 2009 20:33:35 EST WATP 3 mile Express Today's cardio was WATP 3 mile Express for 50 minutes. I wondered about using the stretchy band with it since I'm doing ST on M-W-F. So I posted my question to the fitness message board and am curious to see the responses. Currently I am doing 2 arm exercises: bicep curls with 3 lb weights and my version of isometric shoulder hold with towel. In my version I bring my arms up like the motion but I'm holding 3 lb weights. I did use the stretchy band today. The motions for the stretchy don... Tue, 3 Feb 2009 23:36:09 EST ST = Strength Training This is week 2 for ST (I'm using the 6 the site provided). I am doing 2 sets of 20 reps and will maintain that for the week. I did change up the isometric arm movements (which I'd been doing with a stretchy band) by using 3 lb hand weights. Next week I will add more reps and then pick ST exercises to add for all three body parts - legs, arms and core. I'm really enjoying getting stronger. <BR> <BR> Note regarding my 2 lb gain this week...I decided to check my measurements and have lost 1... Mon, 2 Feb 2009 22:44:00 EST Gain but NOT discouraged Well I went from 204 to 206 however I am NOT discouraged. Let me explain why: first because I am cycling and knew that might happen and it did. Second, I know that next week should show a loss! Third, I've added cardio and strength training which means my muscles are gaining mass and I'm up for that! Also, I've noticed on the Biggest Loser that the 2nd week seems to be this odd week where strange things happen. So I will continue my cardio, strength training, journaling, water consumpti... Sun, 1 Feb 2009 08:55:37 EST GOALS ACHIEVED WOO HOO! I have achieved both goals this week!!! <BR> <BR> Goal 1 was to add 3 days of strength training and that concluded last night. I also challenged myself above the number of reps by doing 2 sets of 20 (as opposed to 2 sets of 15). Next week I will strength train, challenging myself to do more reps. (Curious to see if the site adds any strength training exercises for me) <BR> <BR> Goal 2 was to have 6 days of cardio and I achieved that one tonight. Again I challenged mysel... Sat, 31 Jan 2009 21:08:56 EST Goal 2 achieved! My goal for 3 days of strength training for week two of my journey is complete! WOO HOO! I did 2 sets of 20: squats, lunges, crunches, back extensions, shoulder raises with stretchy band, and bicep curls with stretchy. It feels so good!!! <BR> <BR> On day 5 for goal 1 which is 6 days of cardio. Did my longest walk to date...2.41 miles in 47 minutes with a 5 minute cool down followed by strength training and stretching. <BR> <BR> Keep on building those good habits!!! <BR> <BR> <em>... Fri, 30 Jan 2009 21:11:36 EST Day 4 cardio Did manage to get a 1.12 mile walk in 22 minutes for todays cardio even with the rain. Add in my 5 minute cool down and stretch = 27 minutes of exercise. <BR> <BR> <em>104</em> <BR> <BR> Keep up the good habits!!! Thu, 29 Jan 2009 22:41:42 EST Day 3 - cardio & Day 2 strength training Today I exercised to Walk Away the Pounds 2 mile Express for 30 minutes + 5 minute cool down and stretching. Followed by my strength training from the site. There are 6 exercises that I'm doing right now. This weeks goal is to add 3 days of strength training to my 6 days of cardio. Woo Hoo!!! <BR> <BR> <em>250</em> <em>85</em> <em>68</em> <em>185</em> Wed, 28 Jan 2009 23:26:51 EST longest far 1.76 miles in 31 minutes!!! That's a 3.4 mph pace! This is the longest and probably fastest I've far. How is it that I forget how much more alive I feel??? Don't intend to find out because moving my body feels so good. Actually even jogged a very short bit. Still a little leery of running because I'm in the beginning and don't want to injure myself. I used to run 5 and 10K's - that's one of my long term goals. But for now I'm taking small steps! <BR> <BR> Step 1. Cardi... Tue, 27 Jan 2009 22:00:21 EST yesterday Well, I didn't report back in yesterday and I also didn't do cardio. I have to remind myself that it is okay to take a day off and that was yesterday. Today will be cardio and strength training. Mon, 26 Jan 2009 08:48:50 EST