MRSVK11's SparkPeople Blog MRSVK11's Blog on SparkPeople, home of free diet plans and a healthy living community Sizzling! Week 2 Week 2 was up and down I had some great food days and some really great hikes, hours of cardio. My strength training was down a bit and my flexibility/yoga was way down. I had a .4 pound loss not great but after the huge loss last week I'm okay with that. <BR> Went on a fantastic hike with my hubby and dogs in Manning Park..a beautiful day! <BR> <img src=""> <img src=""> <img src="http:... Thu, 26 Jun 2014 14:10:27 EST Sizzling! week 1 Week one of the Sizzling Summer Slimdown went very well! I planned my meals and my workouts, stuck with the plan, and hey, the plan worked, I lost 5 pounds...well to be honest it was TOM at the starting weigh in but it was a solid 3+ loss and a great start. <BR> <BR> My diet: <BR> 1500-1700 calories per day broke into four 400 calorie meals is the plan. This seems to work well for me the 400 calories is a fairly substantial meal I can fit any cravings I might have around this and if I go ov... Wed, 18 Jun 2014 10:11:02 EST Sizzling Summer Slimdown Goals I have been working with a trainer for the past several months and am now about to go through the summer without her, I struggled a lot with strength training which is why I hired a trainer and the results have been fantastic. I have less back issues, better posture and I love the feeling of strength I have now. At my last couple of sessions we worked out a set of three goals and what I would do to attain those goals , so those are the goals that I will use for my summer challenge. <BR> 1. G... Fri, 13 Jun 2014 14:56:07 EST 100 Day Challenge Yes it's true 2 back to back blogs but both cover different challenges <em>334</em> <BR> <BR> I joined the 100 day challenge to a new you it's a challenge you design yourself and you commit to it for 100 days what I've chosen is to follow my workout plan designed by my personal trainer. <BR> <BR> Monday: work out with trainer and run <BR> Tuesday: Kettle bell work out <BR> Wednesday: Short easy weight training and run <BR> Thursday: work out with trainer <BR> Friday: Short easy weight... Fri, 16 May 2014 13:11:41 EST BLC Spring Wrap up Well I entered the Spring Challenge full of enthusiasm and motivation and managed to get my workouts in although my eating and food tracking was sketchy at best. About week eight I completely fell off the wagon, I seem to be getting it together once more so I will have a strong finish. I've managed to lose about 4.5 pounds at this point which is in the half pound a week range that Doctors and nutritionists like and dieters gnash their teeth <BR> Damn I wanted to lose the amount ... Fri, 16 May 2014 12:42:38 EST BLC Week 3 My long planned and much anticipated girls weekend did not go quite as planned. My girlfriend and I had a 3 month challenge were points were given each week for strength, cardio and a week where no weight was gained ...didn't have to lose just not gain. winner to treat the other to a massage. Thursday I was headed out to collect my winnings and about 30 minutes into my trip my car broke down ...just died in the middle of a no cell service area. After a brisk 15 minute walk I came to a shop ... Fri, 4 Apr 2014 10:50:06 EST BLC Week 2 I didn't have a very good week I had several days where I didn't feel very well and I just didn't feel like tacking or exercising. However I was careful in my eating, I tend to over eat when I feel lousy I expect I'm trying to comfort myself. So although I didn't get as much intentional exercise in as I would have liked I managed to lose 3.8 pounds. Very happy with that! <BR> <BR> <BR> Score Card <BR> <em>405</em> Flexibility: 20 minutes 5-7 days per week 4/5 <BR> <em>323</em> Stren... Wed, 26 Mar 2014 10:56:23 EST Suggestions Please Good morning Sparkers <BR> I'm going away for a long weekend to visit a friend it'll be an active weekend with lots of hiking, <em>295</em> shopping <em>528</em> (I must have a heavier kettle bell <em>323</em> ) and a massage BUT I'm looking for some tips on how not to go to far off the rails when I'm a house guest with no control over my meals. I'm thinking I'll bring fruit and veggie trays <em>550</em> but I'd be grateful for any other suggestions. <BR> Have a fabulous week. ... Mon, 24 Mar 2014 12:25:18 EST Making the Grade For the BLC Sping into Action I've decided to grade myself. I'm not perfect, and my diet and fitness are far from perfect, the number tossed around a lot is to 80% try to get it right 80% of the time so that is my goal. To determine if I make 80% I have given myself a point for each set goal, if the goal has a range ie. 5-7 days per week I've gone with the low number which allows me to earn bonus points if I hit the high end. <BR> <BR> Score Card <BR> <em>405</em> Flexibility: 20 minute... Wed, 19 Mar 2014 12:27:25 EST Spring into Action BLC goals Today is the start of another biggest loser challenge and the time to look at my goals for the next 10 weeks and beyond. In keeping with the theme my trainer and I have worked together to form an SPRING into ACTION plan to lose weight, be fitter and be stronger especially in my back. <BR> <BR> Flexibility: 20 minutes 5-7 days per week <BR> Strength: 60 minutes 4 days per week <BR> High intensity cardio: 30 minutes 2-4 days per week <BR> Low/medium intensity cardio( AKA walk the dogs) 60+ min... Wed, 12 Mar 2014 13:29:32 EST Strength training 6 week results As an update to my previous Blog I was weighed and measured by my trainer and in six weeks lost 7 pounds and 4 1/4 inches of off my chest, waist, hips and thighs. <BR> WOOT! <BR> Money well spent <BR> <em>67</em> <em>334</em> Wed, 12 Mar 2014 13:20:15 EST Strength training...WOW For the past year I have been the cardio queen hiking/walking 2 to 3 hours a day in hilly terrain with very little results either scale or size wise and I have also struggled with getting strength training done. I would find a new plan, book or DVD and do it once maybe twice a week and then drop it again. Towards the end of the year I came across a flyer for a personal trainer, I live in a very small town personal trainers are in extremely short supply, anyway I turned it over in my mind fo... Wed, 5 Mar 2014 12:23:32 EST What have you lost? just for fun I saw this posted on Facebook this morning and it gave me a chuckle so I thought I would share. I've lost the amount of cheese an American eats in a year how about you? <BR> <img src=""> Tue, 4 Mar 2014 11:15:29 EST BLC Winter edition...the good the bad and the ugly This was not a good time in my weight loss journey I started the challenge at my lowest weight in a couple of years and started well, Then Christmas happened and although I had a quiet low key Christmas I got into a sugar crash binge cycle that had me 7 pounds above my challenge start weight before I managed to give myself a sugar detox and break free from that cycle and in the last couple of weeks I have lost 5 of those seven pounds, <BR> On the exercise front I've always got a ton of cardi... Tue, 18 Feb 2014 23:06:19 EST I'm Struggling and I'm frustrated with myself. In the past six weeks I have had such a struggle to do anything at all.(Except cardio, my two dogs make sure of that, and some of the BL Challenges) I can't seem to get through the evening without some sort of uncontroled eating episode. I can't get my self to the computer to spark, my fitbit website remains unviewed and my lovely little fitness routine that I was doing so well with has gradually fallen by the wayside. I'm so frustrated with myself! I think I may have been on a major suga... Fri, 24 Jan 2014 13:20:17 EST christmas 2013 I had a very quiet Christmas this year. My son(23)came and stayed for a week which was lovely, I was a single Mom for over 10 years when my son was four we started a tradition of going for Chinese food Christmas Eve (whenever possible) That way the house is all ready for Christmas and we have a nice evening of no cooking or clean up. This year because I worked a Christmas 3pm to 11 pm shift we backed up the days and had Chinese food on the 23 and had our turkey dinner Christmas eve. <BR> I... Wed, 1 Jan 2014 11:04:10 EST Spark the Season: Cookies and someone I love/Dec goals <img src=""> <BR> My sons favourite Christmas cookies Cherry shortbread with chocolate. <img src=""> <BR> My Hubby who is home for only a week so we are trying to cram the whole Christmas season into one week <em>40</em> We had his folks up for dinner and I was very pleased with the low cal nature of the meal Onion Garlic and Brie stuffed chicken served with mashed cauliflower seas... Sat, 14 Dec 2013 10:18:20 EST Spark the Season: Breakfast/ Dec Goals <img src=""> <BR> A Chocolate Cherry Smoothie and the elixir of life AKA coffee. <BR> <BR> My daily December goals <em>460</em> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a minimum of 5 fruit/veg <em>248</em> <BR> Drink minimum of 8 cups of water <em>248</em> <BR> Take my vitamins <em>248</em> <BR> Tra... Thu, 12 Dec 2013 02:32:23 EST Spark the Season:Home/Dec Goals <img src=""> <img src=""> <img src=""> <img src=""> <BR> <BR> This was the most challenging Spark the Season subject....Home! What qualifies something as home? To me that is family both human and meet what I consider home my husband, son and fur babies. <BR> <BR> ... Wed, 11 Dec 2013 02:49:34 EST BLC Winter Melt Off Goals I joined spark people Feb 2012 and in the first few months lost 30 pounds and hit 177 and there I have sat for over a year losing and regaining the same 10 or so pounds repeatedly. The first of December I implemented a series of daily goals and for the first time since 2010 I weigh less then 177- 176.2 to be exact. So I will keep doing my daily goals(and blog)with a weight loss goal of 169 I would dearly love to say so long to the 170's they have been my nemesis. The 169 goal also puts me pa... Tue, 10 Dec 2013 13:58:57 EST Spark the season:Snack/December Goals <img src=""> <BR> Mixed fruit with Greek Yogurt is my go to snack. <BR> <BR> <BR> <BR> My daily December goals <em>442</em> <em>443</em> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a minimum of 5 fruit/veg <em>248</em> <BR> Drink minimum of 8 cups of <em>248</em> <BR> Take my vitamins <em>248<... Tue, 10 Dec 2013 02:20:39 EST Spark the Season: Best part of Winter/Dec goals <img src=""> <BR> The best part of winter is how beautiful it is. I took this pic last winter on one of my morning walks. <BR> <BR> <BR> My daily December goals <em>460</em> <em>442</em> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a minimum of 5 fruit/veg <em>248</em> <BR> Drink minimum of 8 cups of ... Sun, 8 Dec 2013 22:51:03 EST Spark the Season: Best part of the day/Dec goals <img src=""> <BR> One of the best parts of my day includes a book a blanket and a cup of tea. <BR> <BR> Today was a Murphy day right up until I went to work at 3:00 I was so frustrated everything I touched seemed to go the hard way I missed my lunch and just managed to gulp down a protein shake before I ran out the door. Thankfully my comedy of errors and bad language ended at the door and work went well. I also managed not to eat my fa... Sun, 8 Dec 2013 02:33:35 EST Spark the Season: To do list/ Dec Goals No picture today I post my daily to do list every blog and to do up a get ready for Christmas to do list would likely send me into a <BR> <BR> Today was a great day I just kind of floated along doing what I felt like walked my dogs, took one of them up to visit at the care facility where I work, had coffee with a friend, baked some shortbread for Christmas and watch some TV. I haven't even had the TV on for over a week. Today I struggled with my eating as well but for maybe ... Sat, 7 Dec 2013 01:29:58 EST Spark the Season: Homemade/ Dec Goals <img src=""> <BR> <BR> Baileys white chocolate fudge I made for a work get together. <BR> <BR> <BR> Today was the first party of the season for me and I started out my day with a plan and, for the most part stuck with it. The plan was to hit my daily goals and take it easy on the food at the party, but not really obsess about it. I hit all but one of my goals and although I did not follow my food plan I tracked my food and only went ... Fri, 6 Dec 2013 01:50:47 EST Spark the Season: Winter Beauty/ Dec goals <img src=""> <BR> My morning dog walk I actually have two dogs but the one moves to fast to take a photo off. It was -12C (10F) I prefer it a little warmer. <BR> <BR> My daily December goals <em>460</em> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a minimum of 5 fruit/veg <em>248</em> <BR> Drink minimum of... Thu, 5 Dec 2013 02:29:07 EST Spark the Season: Morning/ Dec Goals <img src=""> <BR> Starting my day with coffee and Spark people. <BR> <BR> <BR> My daily December goals <em>460</em> <em>445</em> <BR> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a minimum of 5 fruit/veg <em>248</em> <BR> Drink minimum of 8 cups of water <em>248</em> <BR> Take my vitamins <em>248... Wed, 4 Dec 2013 02:34:39 EST Spark the Season Traditions/ Dec goals <img src=""> <BR> <BR> On my sons first Christmas 1990 I gave him a dated ornament and have given him one each year since. I carried on the tradition when I met my husband. <BR> <BR> My December Daily goals were a bit difficult to achieve today. I worked a short notice double shift which meant that I had to walk my dogs after 11 pm it was dark and very cold but I grabbed the flashlight put on my snow boots and I DID IT! and when I cam... Tue, 3 Dec 2013 03:51:46 EST December 1st Lights <img src=""> <BR> <BR> It's 11:39 pm I'm getting my December Ist photo challenge picture in just under the wire. This is the lights looking out the window from my kitchen table...the cat thinks they're pretty too. <BR> <BR> My daily December goals <em>460</em> <BR> Cardio- walk the dogs at least 30 minutes <em>248</em> <BR> Stretch after walking <em>248</em> <BR> 10 minutes strength training <em>248</em> <BR> Eat a m... Mon, 2 Dec 2013 02:38:59 EST December Have you read about the Spark the Season Challenge? <link><BR>st=want_to_stay_on_track_in_december_h<BR>eres_how#_a5y_p=1073403 </link> I thought it sounded great so I started a twitter account which is a bit of a stretch to my tech knowledge and bemoaned the fact that I know absolutely nothing about instagram so I could do the photo challenge. However my lovely <em>223</em> BONNYSPARKGIRL said she would be doing the challenge on her blog rather than... Sun, 1 Dec 2013 15:57:27 EST BLC Chapter 3 Week 8 Week 8 how did we get here so fast? As for my goals I was not all that successful meeting most of them. <BR> 1. Walk everyday: I rocked the walk everyday I have two dogs and they drive me nuts if I don't get them out. I even walked them at 5am and 7pm, in the dark, in the snow with a flashlight. <BR> <em>40</em> <BR> 2. Lose a pound a week...Nope...but almost average about .75lbs per week I may catch up I have a couple of week left. <BR> <em>211</em> <BR> 3.Eat within my calorie range... Tue, 5 Nov 2013 18:03:55 EST BLC Chapter 3 week 2 I had a successful first week and I plan on keeping the momentum going! <BR> My goals update: <BR> 1. Walk the dogs everyday/Average 13000 steps per day. I managed daily average of over 18,500 the dogs are very happy <em>334</em> <em>248</em> <BR> <BR> 2. Lose 1 pound per week, I lost 2.6 I am very happy <em>334</em> <em>248</em> <BR> <BR> 3. Eat with in my calorie range1500-1800, I had trouble determining what I should actually be eating(see previous blog) I did some resea... Wed, 18 Sep 2013 08:48:30 EST Confusion Reigns I am seldom meeting my calorie goals, some days, like yesterday I'm not even close. I'm under, and people let me tell you I'm eating quite a bit, the least amount in the last week was 1490. Yesterday I ate 2358 calories which seem like a lot of food and I was cringing a bit as I was entering it let me tell ya BUT my goal range was 3001-3351, holy crap. Now flash to my FITBIT, which is synced to my Sparkpeople (set to the same weekly weight loss) and it tells me I'm 253 calories OVER. Who... Fri, 13 Sep 2013 10:23:34 EST BLC Chapter 3 Week one Well I'm back for another Biggest Loser Challenge! In my first challenge I did very well I lost 14 pounds and although I struggled and continue to struggle with getting strength training to be part of my fitness routine I embraced the challenges and was rewarded with a significant weight loss. Challenge two started off strong and then with summer being summer kind of fell apart for me and I did not lose any weight, in fact I managed to gain a small(very amount. Needless to say ... Tue, 10 Sep 2013 14:01:57 EST Walking in the Sunshine, my fun in the sun I have been working everyday, until today, during this challenge so I've been getting up at five AM to walk my dogs before work... Thankfully it was mostly in the sunshine though I did get caught in a Thunder shower Sat. my walks in pictures and a little sunshine song to make you smile. <BR> <BR> Walkin' in the sunshine <BR> Sing a little sunshine song <BR> Put a smile upon your face <BR> as if there's nothin' wrong <BR> <BR> <link> </link> <BR> <BR> <BR> <img sr... Tue, 2 Jul 2013 13:40:44 EST BLC Chapter 2 Week 1 1. Lose a average of a pound per week <em>248</em> <BR> 2. Track my food and exercise. <em>248</em> <BR> 3. Walk everyday. 5 of 7 <BR> 4. Do my 10 week intermediate running plan <em>248</em> <BR> 5. Strength Train 2-3 times per week <em>2</em> <BR> 6. Commit to the challenges and do them for the full ten weeks. <em>248</em> <BR> <BR> I'm pretty happy with how week one went I lost 2 pounds which is double my goal so happy about that. <BR> I have recently acquired a... Sat, 22 Jun 2013 08:35:22 EST BLC Sun-sational Summer Challenge goals This is my second Biggest Loser Challenge, I loved the Spring Melt Off Challenge and lost 14 pounds I also enjoyed the couple of weeks off and feel raring to go. I went with the same goals as last time with the addition of a running program. I was following a running program until I hurt my lower back and was sidelined from running and weight training I have struggled without success to get back to the weights and am hoping that this will get me going on that. <BR> Good luck to all my fellow... Tue, 11 Jun 2013 22:17:54 EST Biggest Loser Challenge Before Pictures...OUCH! I'm late with this challenge because a combination of camping and house guests has made my life really really busy, today things are calmed right down. The house guests have gone and my husband has a new job and left this morning for a week in camp. It's a catch 22 I love having him home to hike with but it's a lot easier to stick with my diet wen he's in camp My hubby took the pictures he's like" wow you look good hun" me I'm OMG I'm putting this up in a blog OMG OMG OMG but here it... Mon, 10 Jun 2013 16:27:39 EST BLC Weeks 5 thru 9 I've had a difficult time the last few weeks, as many people have mentioned sometimes life just gets in the way. My husband was laid off work, found another job only to have that company have massive lay offs and be laid off again. He has a couple of jobs in the wings and should be back at work in the next week or two. ( he operates that massive equipment they show you on the discovery To delay any possible financial issues, fortunately we're not there yet, I've been taking pre... Fri, 17 May 2013 11:34:32 EST WOW! A co-workers daughter told me about the DOVE beauty sketches, and if you haven't seen them, they are a powerful statement about how critical women are of their appearance. <BR> <BR> thought I would share: <BR> <link> </link> <BR> <BR> It'll really make you think! Mon, 22 Apr 2013 23:29:18 EST BLC Week 5 This week was another tough one for me my work shifts were 7:45 pm to 7:00 am yeppers they were nights <em>24</em> although I ate within my calorie range and tracked I cannot say that I made healthful food choices and night shift ALWAY plays havoc with my exercise plans so I try to avoid them as much as possible. On a positive note I have a week off before I start my next set of booked shifts (I'm a casual so I work other peoples vacation and sick calls) then I have 5 weeks of 3:00 to 11:0... Thu, 18 Apr 2013 09:41:06 EST I Love Myself today Yesterdays spark coach challenge was pick a song that personally motivates you. The first song that came to my mind was I Love Myself Today by Bif Nakid it's an oldish song by a Canadian Indie artist, and thought I would share it. <BR> <BR> <link> </link> <BR> <BR> It's a break up song but the chorus resonates with me and I sing it when it's a tough day. <BR> <BR> I love myself today <BR> Not like yesterday <BR> I'm cool, I'm calm <BR> I'm gonna be okay! Uh huh <... Sat, 13 Apr 2013 09:39:57 EST BLC Week 4 Week four was pretty good considering I was back to work full time this week. I work as a casual care aide, which basically means I sometimes don't know what my shifts will be until they call at 6:00 am and say can you work at 7:00. The upside of being a casual is that I can say no <em>334</em> Last Fri. through Mon. I worked 7:00 am to 6:15 pm which made it impossible to get two walks a day in. Before the first shift I got up at 5:00am and headed out the door, but it was REALLY dark and... Thu, 11 Apr 2013 22:44:30 EST BLC Week 3 My third week was harder which I expected. I had neither a loss or a gain which I'm okay with as I've lost 8 pounds since starting the challenge 3 weeks ago and still leaves me 5 pounds ahead of my 1 pound a week goal. <BR> <BR> We decided at the last minute to take a trip to visit my parents and sis, there wasn't any Easter candy as neither my Mom or sis eat sugar but there were potato chips and some adult drinks may have been consumed <em>211</em> I couldn't track one day as the internet... Thu, 4 Apr 2013 11:34:08 EST BLC Week 2 Week two went well, week three will be a little more challenging. For weeks one and two I was off of work with my back injury so it was really easy to get my 2-3 hours of walking in, and my husband was away for the whole time, so it was easy to stick to the food plan. Now back to the real world. My husband is home and I'm back to work. While my hubby is incredibly supportive, and a great walking partner, it's easier to stick to the plan when he's away! <BR> <BR> The results of my second we... Thu, 28 Mar 2013 09:59:03 EST an ah ha moment This morning for breakfast I ate <BR> <BR> Egg, fresh, 2 large poached <BR> <BR> Becel - Olive Oil Margarine (2pts), 1 tsp <BR> <BR> Big Valley frozen mixed fruit, 0.75 cup <BR> <BR> Western Family Organics Flax Seed Bread (per slice), 1 serving <BR> <BR> Breakfast TOTALS: 339 cal. 35 carb. 15 fat 19 prot. these numbers all pretty much as I expected then I looked at the Sodium content 345 what?!? 345 is not that high a number but seem crazy for the meal. sooo I did a little invest... Sun, 24 Mar 2013 10:59:19 EST Spring Melt Off Week 1 update I pleased with the results of my first week I have 5 goals <BR> 1. Lose a pound a week <em>248</em> <BR> 2. Track <em>248</em> <BR> 3.Walk everyday <em>248</em> <BR> 4. Strength Train 2-3 times per week ...nope lower back is still a little tender <BR> 5. Commit to the challenges <em>248</em> <BR> <BR> The week went really well and the challenge seemed to motivate me. Walking 2-3 hours everyday is part of my physio so that helped me with goals 3 and likely goal 1. I'm thrilled w... Thu, 21 Mar 2013 12:19:13 EST Spring Melt Off Goals I'm starting the spring melt off challenge with the Dazzling Diamonds team today and our challenge this week is to blog about our goals. <BR> <BR> 1. Lose a average of a pound per week...I say average because I never seem to lose in a straight line. <BR> 2. Track my food and exercise. <BR> 3. Walk everyday. <BR> 4. Strength Train 2-3 times per week as my lower back injury permits. <BR> 5. Commit to the challenges and do them for the full ten weeks. <BR> <BR> I have re-set my tick... Wed, 13 Mar 2013 19:18:57 EST trying times The past couple of weeks have be filled with STRESS and I suffered a back injury at work, so I've been a little, okay a lot, under the influence of a pain relief drug cocktail. <BR> The stress of my hubby changing jobs yet again. He worked in a gold mine up north and for 14 years worked for two weeks and was off for two weeks, an excellent rotation. After the area was mined out he got another job at another mine, hated it went to another mine it was okay but then he got a job locally a mine... Wed, 27 Feb 2013 15:03:24 EST NSV This morning when the alarm went off a 6:00 am I had an argument with of us won and I crawled out of bed, silently whining as I got dressed, put on my running shoes and crawled onto the treadmill. I had to talk myself into every step until I hit 9 minutes and then I noticed, I was thinking of something else besides how much I was hating running and at 10 minutes I was so glad I was there, and as I finished up I was so proud of myself that I had done it. I procrastinated so much i... Wed, 6 Feb 2013 21:08:02 EST