MFTUCHMAN's SparkPeople Blog MFTUCHMAN's Blog on SparkPeople, home of free diet plans and a healthy living community Negative Motivation Although it's' not fashionable to admit these days, negative motivation (not to be confuse with self-beratement) is more effective for me than positive motivation. What will happen if I continue on my current path without making changes? I imagine being even more uncomfortable in my clothes, or having difficulty keeping up with my friends, and that will typically keep me off of short term fixes. <BR> Sun, 19 Jan 2014 14:07:42 EST clothes shopping Going clothes shopping makes me feel inadequate because most nice clothes are marketed toward people with better proportions and salespeople are neither helpful or knowledgeable with a few exceptions. Thu, 14 Nov 2013 08:39:21 EST 2 weeks post ablation I had an ablation to address a relatively routine racing heart beat, and I'm going to track my exercise and heart experience over the next three weeks as I try to recover a fit lifestyle. I am very surprised at my need to be careful now. My heart seems to be more responsive to stress than I remember it. On the positive side, stairs and walking do not present much problem. There is a recovery time after the ablation of moderate pain that is normal. During this time, there may be some musc... Mon, 16 Sep 2013 11:27:02 EST Tough Day I thought I'd get on the scale to see how I was doing, but this did not show much. Now the test is really on to make SURE I am using other forms of motivation to stay away from the sugary snacks. What's keeping me going is the hope that even within a week, people will start noticing a change. Now, that's deliberately unrealistic. However, I need a motivator that is strong. If I can keep up this lifestyle for a week, I will start feeling better and the pounds will start to cooperate. Thu, 14 Feb 2013 14:53:39 EST Sweet Tooth Challenge Update I am getting better at resisting sugar. I was in CVS today, where I almost always pick up something. Whether it's an ice cream bar or a sweet. Today however, bought only what was on my list. These are the thoughts that have helped me: <BR> <BR> 1. May, when I have to have lost 10 pounds, is not that far away in weight-loss time. <BR> <BR> 2. I need to feel confident for upcoming speaking engagements. <BR> <BR> 3. I no longer have the luxury of starting tomorrow. <BR> <BR> 4. There is ... Wed, 13 Feb 2013 22:07:11 EST Sweet Tooth Challenge Update Feb I am a little behind, but I am starting to bring sugar under conscious control. I am looking more at sugar figures for drinks, since that seems to be my weakest point and the type of food I take in without thinking. Sun, 3 Feb 2013 09:45:04 EST Smart Goals Attainability is frustrating. It's demoralizing to see weight move in the wrong direction even if it is just a random fluctuation. <BR> <BR> Smart Goal : Drop 4 lbs. of weight, based on morning weigh in by 2/15/13. (this takes into account that 2 of those are possibly due to random fluctation) <BR> <BR> Fitness Smart Goal: Lift 3 days a week for 4 weeks <BR> Tue, 29 Jan 2013 10:34:27 EST Social Media For one week, I am going to track my time in social media, then review at the end how much time was actually productive. Sat, 26 Jan 2013 16:56:47 EST Sweet Tooth Challenge Update I've had about a week of this, and I am generally starting to see a pattern of times. Sometimes I crave something crunchy, and sometimes soft, but it's usually around 4:30. If I don't have breakfast, I crave chocolate at around 10:30. <BR> <BR> Now that i know my pattern a little better, it's time to head off some of these cravings with some prepared snacks. It's going to take more than the standard fruits and vegetables, though. Sat, 26 Jan 2013 16:45:20 EST Time Wasting I am going to look to ensure that I'm not wasting time. This morning, I will park quickly and walk in rather than circling the lot looking for a "good spot" <BR> <BR> As for the sweet tooth challenging, I am noticing that I crave sweets at about 10 am if I don't have breakfast. I also crave sweets at about 3 pm, but also when I feel bored, stressed, or in need of escape. Yesterday I added a walk, although I still had my afternoon sweet snack. Thu, 24 Jan 2013 07:35:23 EST Sweet Tooth Challenge Our company recently set-up a commissary on the honor system. I spend at least $15 a week there, usually on sweets. A morning soda and an afternoon candy stop had become an essential part of my day. <BR> <BR> Recently, I joined the Tame Your Sweet Tooth Challenge when one of the SP quizzes told me what I already knew - that I have situational problems controlling sugar. I had completed a sugar detox once before, about twenty years ago, and I felt great afterwards. So, why did I not con... Tue, 22 Jan 2013 09:35:32 EST Fell off the wagon, and hard You probably saw that coming, right? But today I pick myself up and begin again. I must make use of the early mornings to exercise. A prerequisite to that is getting more done at night. I cannot allocate both work and exercise to those precious morning hours. <BR> <BR> My plan for this week: <BR> Mon: Swim <BR> Tue: Weights - upper body <BR> Wed: Swim or Aerobics <BR> Thu: Aikido <BR> Fri: Walk/Run <BR> Sat: Aikido <BR> Sun: Off (might as well schedule an off day. It's going to happen anyw... Mon, 9 Jul 2012 14:24:49 EST AM Exercise The sun is rising pretty early, but I'm not rising with it. I used to be such a great morning exerciser. What could be some causes of this lack of motivation? Perhaps I'm lacking a powerful goal. A powerful goal has to be something besides "lose weight". It has to be centered on something you want to do, as opposed to something you were made to do. <BR> Fri, 6 Jul 2012 07:35:54 EST Keep Going Strong Weighted in at 204 today, which is a bit lower than when I started this at 207. I still need to increas my daily exercise from 30 to 45 minutes. I'll fill in the rest with light exercise, such as walking. Wed, 4 Jul 2012 14:51:05 EST Swimming! I love to swim, although I think I flail about too much in the water. However, I can say that this is the one exercise I truly enjoy, and not just doing it because it's good for me. I like cycling, but it seems that I'm always fighting the bike. <BR> <BR> Anyway, did my laps today. I need to increase the total laps and decrease the # of breaks taken now. Goal is to get to 10 laps without stopping in two weeks. Sun, 1 Jul 2012 21:22:18 EST Streak Alive Funny thing about a streak - once I get one going, I have to keep it alive. I nearly forgot my exercise, so I did 30 minutes of Wii Fit Aerobics. I actually sweat during it, which surprise me. I definitely need to be more conscientious about strength training. The one time I did lose significant amount of weight was when I was doing 3 days a week of it. So, that will be my goal for next week. Fri, 29 Jun 2012 23:22:56 EST Still at it Today I did 15 minutes of Wii Fit Rhythm Parade and Basic Step. I hadn't used the Wii Fit in nearly 5 months. I dusted it off because I'm not going to want to travel tomorrow in the predicted hot weather. <BR> <BR> In the evening, I did the elliptical trainer for 25 minutes in Heart Rate Mode, and I was in the zone for 20 out of the 25 minutes I was training. <BR> <BR> Yesterday was swimming for 15 minutes, weightlifting for 15 minutes. <BR> <BR> I was counting on seeing some weight loss... Fri, 29 Jun 2012 00:58:51 EST Day 2 & 3 I see that I have to allow pop-ups. Anyway, Day 2 was yesterday, and the exercise was 90 minutes of Tennis (actually 60 minutes of tennis and 30 minutes of arguing and water-fetching) so we'll call it 60 minutes of solid exercise. <BR> <BR> Today was 25 minutes of weightlifting - pull ups, bench press, and then about 5 minutes of stair stepping to close it off. Mon, 25 Jun 2012 09:01:04 EST Day 1 Goal is to exercise 28 straight days - NO EXCUSES. <BR> <BR> Day 1 - big day to kick off. doubt I'll keep up that intensity, but it's important to kick of a workout program with a big swing of the foot! <BR> <BR> Bike to swimming pool - ~ 4.0 miles. Google Maps told me it should take 20 minutes. Took me more like 40, but I think my tires were a problem. <BR> <BR> Swam 10 laps, with breaks. <BR> <BR> Returned home. Drank Gatorade like there was no tomorrow. <BR> Now, my reward - count... Sat, 23 Jun 2012 19:25:40 EST 9 steps forward 999 steps back Seems that I have 90% of my days being good days, and then one day can come along and I can blow it so badly that I have to start over. This is discouraging, but seeing that failure is not an option, I can get back up and try again. <BR> <BR> However, to avoid having this be an exercise in futility, I am going to do a better job this time in tracking. I'll have pad with me to write down what I eat, and enter it at the end of the day. Tue, 23 Aug 2011 07:37:58 EST Emergency Lockdown II It's very hard to cut soda and fries, since I love them and the world seems to want to include them with every meal. So, it is going to take changing my environment and some (gasp) planning to stay away from Fast Food environments. <BR> <BR> Weight loss has been going reasonably well since I changed my medication regime, but I'm still find I'm not using the early morning for exercise, as I'd want. Maybe if I got myself more incentives, like a new song to listen to when I work out, I'd get... Wed, 27 Jul 2011 14:42:30 EST Blogtastic Well, I probably had the worst exercise week ever. Aikido, while fun, does not really burn the calories. I need to find a fixed time to exercise in order to feel confident that I will do it regularly. <BR> Mon, 13 Dec 2010 09:39:06 EST Quiet Day Spent it cleaning, assembling Ikea furniture, but doing no exercise and overeating at a holiday dinner. I'd estimate I consumed close to 3500 calories today and twice my recommended fat and salt intake. <BR> <BR> I don't even want to track the food. I just want to put my totals in. Yucko. Sat, 4 Dec 2010 21:58:31 EST Emergency LOCKDOWN! Despite my recent uptick in exercise and water consumption, my weight has also been too high. I'm now at 204. I was hoping I would be near 198. I don't know where those extra pounds came from. So, the following emergency rules are in effect until Christmas: <BR> <BR> 1. NO FRENCH FRIES <BR> 2. NO SODA <BR> 3. EXERCISE every day at least 30 minutes, but preferably 60. <BR> <BR> These have been the biggest diet killers for me because I've been telling myself they "don't count". Once I ca... Wed, 1 Dec 2010 17:20:17 EST Thanksgiving Break I'm feeling pretty good about my activity levels over thanksgiving break. We made three trips to the YMCA, I did aerobic exercise on two of them. I'm looking forward to starting weights again soon. Having a heart rate monitor strap is motivating to me while exercise, when I can remember it. <BR> <BR> Now to take a quick walk during the work day and see where I actually fall. <BR> Mon, 29 Nov 2010 11:00:49 EST Turkey Count down I'm going to keep the following spark streaks alive <BR> - log in every day before Thanksgiving ( and after, too!) <BR> - keep the 64 oz a day hydration streak going (same comment) <BR> <BR> I have been keeping my 7500 step a day goal active, although I've met it only 5 out of 7 days. But that's the nice thing about walking goals; they're not all or nothing. Now, I've just got to do better. Fri, 19 Nov 2010 09:32:59 EST Momentum! Two weeks to thanksgiving. My goal is to walk (7500 steps/day) every day between now and then. By turkey day, I hope to have some momentum going for my weight loss goals. <BR> Wed, 10 Nov 2010 13:56:39 EST Let's try this YET AGAIN I've quit here twice, and the overriding reason is that it's too easy to go to facebook first. Then, I get sucked in. But there was enough of a nagging voice that I haven't beeen by SparkPeople lately, so I decided to come back. <BR> <BR> I have a short term weight loss goal to lose 3-5 pounds in 2 weeks. I really don't want my cardiologist to put me on any meds. I'm already am at risk for having too many drugs, and thereby making it harder to manage interactions and side effects. I ... Tue, 19 Oct 2010 10:41:50 EST Stage 2! I have finally moved to Stage 2 in SparkPeople - Healthy Diet Habits. I have all the materials I need to start measuring. I have come to realize that I don't have to be intense (although that helps), but I do need to be consistent. <BR> <BR> Checking in with my goals every morning is helping me realize that today is not the day to just "relax or forget about my diet". I have a fairly strict weight loss goal of 10 lbs by early October per doctor's orders. That helps me keep some per... Tue, 24 Aug 2010 07:48:30 EST About three pounds a month loss If this were that easy, we would have done it. I think there will be months where we don't lose at all and just spend time adjusting to our new bodies or just go on vacation and give up some ground. So, I think that 36 lbs a year is attainable but tough even though diviiding it by 12 makes it easier. But even if we do half of this and only keep off 18 lbs per year, we're still doing great. Fri, 20 Aug 2010 08:43:09 EST Don't ever give up! Losing and keeping off weight is tough. But if we can lose just 3 pounds a month, this sounds very modest but if we can keep it off, that's 36 lbs for the year. That's happy news for anybody. <BR> <BR> I'm going to do something every day until it happens, and I hope you will too. Thu, 19 Aug 2010 18:18:17 EST I need to track better When I go away for a few days, I need to come back and track all my fitness and eating activity. This week, I will be setting new fitness goals and my other goal is to actually cook a sparkpeople recipe (as opposed to simply saving it, which makes sparkpoints *think* I cooked it). Sat, 14 Aug 2010 22:13:20 EST Lots of exercise at the beach Did 10,000 steps a day and also some light bike riding. <BR> <BR> But also too many carbs. We'll see which factor "won" at my weigh-in tomorrow. Sat, 14 Aug 2010 20:57:03 EST Getting ready for a beach trip I am looking forward to running on the beach. That's my all time favorite exercise ever. That said, I don't get much out of just lying on the beach. <BR> <BR> I tried on and fit into an older suit today! My fat suit was showing obvious signs of wear, and I need to know (just in case) that I could fit into a a smaller suit. It's not perfect yet but I'm not busting at the seams either. Yippee. Thu, 5 Aug 2010 22:42:14 EST Ugliness in Progress I am making progress. After relapsing and regaining my inital loss of 3 pounds, (recall my earlier post about fluctuations), I have lost the weight again, and my weight is officially on a downward trend, even accounting for statistical fluctuation. <BR> <BR> Moreover, although It's not significant yet, I did bounce below the 'Obese' level on my Wii Fit. If I continue my walking, I hope I can get more solidly below this level. <BR> <BR> So, there is progress. <BR> <BR> What about the ugli... Wed, 4 Aug 2010 15:33:57 EST Fluctuations - Statistics to the rescue. I have noticed that over a period of a week, my weight changes within a range of 2 lbs. It's important to never attach importance to a single day's weight unless it is way above your fluctuation range. Knowing your fluctuation range can help you limit your emotional response to your measured weight. <BR> <BR> An average of your last 5 days weight is probably more accurate than any one day's weight, although such an average will move more slowly. We like to ignore gains, but treat any los... Thu, 29 Jul 2010 12:35:17 EST Fewer Sparks I'll hang in there, but the tracking gets old fast. Mon, 26 Jul 2010 22:47:12 EST Warning! At the early stages of the weight loss game, one bad day can easily erase three good ones. Therefore, it is critical to set the bar higher, and rely on non-food rewards or fitness rewards for good behavior. This is not the time to let my guard down. <BR> <BR> Sat, 24 Jul 2010 10:48:47 EST Bad Start I did everything wrong this morning. I Woke up late, and I didn't exercise before work. Thu, 22 Jul 2010 09:35:50 EST Moving along! I had a salad for lunch because I saw I was not eating veggies, and some cherries as a reward for a dessert. I'm totally going to do this thing. Wed, 21 Jul 2010 14:05:48 EST Balance Today is not going be as exercise intensive, or Spark Intensive, as yesterday. The job is getting busier, and that's a good thing. <BR> <BR> Yesterday was great though; I made all my goals and then some. Wed, 21 Jul 2010 09:01:35 EST Streak going strong <em>260</em> <BR> So far, two days in a row with significant exercise. Yesterday's Yoga workout on the Wii Fit (yes, I know it's not "real" yoga either, but it does help!) did help me feel taller. <BR> <BR> Today, I want to do something that is fun and relaxing - not just "work". I'd like to play a little tennis. If I can't find a partner, I'll go for a ride on my bike. If weather doesn't co-operate with either, I will take an extra Aikido class. <BR> <BR> Tue, 20 Jul 2010 10:05:23 EST Lazy Daze I did manage to get a good long walk in, most of which was in the shade. <BR> <BR> On the bad side, it definitely seems that logging my food is as tedious here as it is with any other site, such as weight watchers. Too often, my food isn't on the list, and now I have to go track it down. I guess if I track it down in advance or use meal plan recipes, I'd be OK. Sun, 18 Jul 2010 21:31:34 EST As Good as Yesterday was That's how bad today was, in terms of exercise. Just didn't get it done. And to top it off, I mislaid my pedometer. <BR> <BR> I chose to spend much of my exercise time reading for my job instead. I think that I need to set a goal to have 3 15-minute walking sessions a day. There's always time for a quick walk. Fri, 16 Jul 2010 22:02:28 EST 10 Lb Summer Comeback! I plan to revisit the committment that once lost me 25 lbs back in 2004- the thinnest I have ever been. <BR> <BR> I now weigh 203, and I intend to weigh in at under 190 for my Dr. Appt in October. <BR> <BR> Today I chose canteloupe for dessert instead of ice cream and I did 30 minutes of hard exertion aerobic exercise. Thu, 15 Jul 2010 23:56:20 EST