MRSVK11's SparkPeople Blog MRSVK11's Blog on SparkPeople, home of free diet plans and a healthy living community BLC #32 Week 2 <img src=""> <BR> <BR> Week one went well I made a plan and stuck to it. Last week I was up several pounds due to water retention so that is also reflected in the large weight loss, but It's nice to start the challenge with big numbers, <BR> <BR> Today is the start of my weekend and I'm headed to Washington state, Bellingham so I can visit Trader Joes and Mount Baker for hiking. <BR> <BR> Wed, 14 Sep 2016 09:06:30 EST BLC #32 Week 1 a pictorial Where I've been, where I'm at and where I'm going! <BR> <BR> Two pictures five years apart. My wedding day and my fifth anniversary. <BR> <img src=""> <BR> <BR> When I joined Spark People <BR> <img src=""> <BR> <BR> When I chose to change from a sugar burner to a fat burner by switching to a ketogenic diet <BR> <img src="http://photo... Wed, 7 Sep 2016 15:44:02 EST BLC Summer Camp 1 month in I like the Summer Camp format it's nice and low pressure for the summertime craziness although I still have a lot of missing in action weeks, and my planned fitness pfft it's not <BR> <BR> That being said, I am sticking to my food plan with a tenacity that I have never experienced before. I've said repeatedly the best diet for you is the one you can stick too...YAY I found it!!! I have off plan days but I can get right back on track because I love the food, my average for th... Thu, 30 Jun 2016 16:56:36 EST BLC Summer Camp Week 1 Summary I really struggled this week, I hit June 1st with great intentions I was going to to kill this BLC. In spite of having success for 5 months by eating well and simply walking my dogs daily, I was going to do better, lose weight faster, get stronger with weights and flexible with yoga. I mapped out a month of daily exercise and I was ready!!! <BR> <BR> With changing my mind set away from a diet, it's to just the way that I eat, I had conquered food obsessions and cravings and found a calmnes... Tue, 7 Jun 2016 20:32:42 EST 50 pounds gone!!! <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <em>236</em> <BR> <BR> <BR> Since joining SparkPeople I'm down 50 pounds! <BR> <BR> It hasn't been quick and it hasn't been easy, my weight loss graph looks like a mountain range with it's ups and downs, until this year when it's flat lines and dips. I change my diet to a Ketogenic diet (low carb, moderate protein... Mon, 23 May 2016 23:06:44 EST Reflections! I had a really good Spring, the scale was moving in the right direction my diet and exercise were on point and I was feeling invincible. Two things happened The middle of June I had knee surgery and then I went on not one, not two but four mini vacations where I had little or no control over my diet. I somehow managed to keep that pesky number on the scale from climbing up, but my eating was all over the place and because of the knee I couldn't get any significant exercise in. Last Thursday... Wed, 22 Jul 2015 23:09:46 EST Week 6 Reflections I have now reached the halfway mark of the 12 week challenge and I have not done as well as I had hoped at this point my goal was to be down 9 pounds...however progress has been made, and I am down 5. <BR> Part of the problem was having my activity put on hold for two weeks and the rest of the problem was me getting loosey goosey with my food. <BR> Going forward I <BR> Plan: to track and stay on my food plan <BR> Exercise: <BR> Cardio: daily <BR> Yoga: 3 times per week <BR> Strength: 3 t... Thu, 2 Jul 2015 03:03:26 EST Pawse week 6 Week 5 was a trial! Having had knee surgery I didn't get a single fitness minute in, I excused myself for the week and I am now moving forward. <BR> <BR> I WILL get my 30 fitness minutes per day in 10 minute increments, alternating days of strength and cardio. <BR> I WILL track my food and aim for the low range of my calorie allotment. <BR> I WILL drink a minimum of 9 cups of water. <BR> I WILL participate/post daily. <BR> <BR> By some miracle I managed to maintain my weight in spite of d... Wed, 24 Jun 2015 19:27:57 EST WEC Plan of Attack Friday through Monday: <BR> I will stay within calorie range. <BR> I will create as large a calorie deficit as possible through strategic use of fitness minutes. <BR> I will share on chat thread <BR> <BR> Friday: <BR> <em>248</em> Plan for the weekend and gather supplies <BR> <em>200</em> I will walk the dogs for 5 km <BR> <em>256</em> Saturday, Sunday and Monday : I will hike <BR> <em>403</em> I will do yoga. <BR> <em>323</em> Sunday I will do a kettlebell workout <BR> <B... Sat, 30 May 2015 00:51:05 EST Reflections week 2 The past week was very busy I had an extraordinary amount of fitness minutes which was good, because with house guests for four days I went over on my calories a couple of times. I lost 0.4 pounds which is less then I would have liked, but last week I was down 2.5 and my body seldom rewards me two weeks in a row, but has been averaging 1.5 pound a week since April first when I recommitted to tracking my food. <BR> <BR> I had a NSV I put on my swim suit and jumped into a swimming pool, firs... Wed, 27 May 2015 21:10:33 EST PAWSE and reflect I have my meals and alternates planned and my shopping list ready to hit the grocery store tomorrow I also have workout schedule for the next week in place and I WILL be tracking everything and following my workout schedule. <BR> I had a very successful week last week I stayed within my nutrition guidelines and has some form of exercise every day and tracked, my reward for that was a 2.4 pound loss. Success begets success. <BR> I struggle with getting my Yoga/stretching done this is somet... Thu, 21 May 2015 00:25:13 EST My S*M*A*R*T Goals I am very fit and very strong I have been working with a personal trainer for 18 months and at my last assessment test, and except for flexibility I scored excellent not only in my own age category but every age category for women. I'm very proud of that . However my eating is not what it should be for the most part I eat well but I eat way to much and occasionally go completely off the rails. I have lost weight, 33 pounds over the past couple of years but it's time to get off this merry g... Sun, 17 May 2015 23:43:58 EST BLC Stretching Challenge Blog <link><BR>detail.asp?video=46 </link> <BR> <BR> The stretch I chose to do each week is the 10 minute stretch for runners by coach Nicole. I love this stretch, although I am not a runner any more I hike and walk A LOT, I tend to have very abbreviated to non existent stretches unless I have someone to follow along with this video is the perfect length and very easy to follow. <BR> <BR> Wed, 1 Apr 2015 10:20:37 EST Why I need to stretch! I have always struggled with stretching it just seemed like a boring way to end a workout, over the winter I discovered what the price for not stretching is. I have always had minor aches and pains in my lower back and legs caused, I thought, simply by my bodies aging process (I'm 52). In September I had a knee injury that caused me to limp and after several sessions of physical therapy the pain was manageable. During that time I developed lower back spasms that radiated down my other leg, ... Sun, 8 Mar 2015 11:50:28 EST White Square Challenge Day 9 of 30 Sunday was a good day scored 5/5 I was at the top end of my calories so I didn't bank any calories. <BR> <BR> Calories: under 1700 <BR> <img src=""> <BR> Fibre1 Honey clusters, skim milk, sunflower seed, raisins, coffee and water <BR> <BR> <img src=""> <BR> Chicken, onions and seasonings mixed with Greek yogurt on a slice of Flax bread topped with cheddar and was very ... Mon, 10 Nov 2014 08:53:33 EST White Square Challenge Day 7 & 8 of 30 Well it's been a shaky couple of days on Friday 3/5 and Saturday 2/5 a weekly total 33/40 or 80% I'm pleased with this score I'm following my plan quite well however no flowers this week. <BR> <BR> Friday was a bit of a write off calorie wise I succumbed to the call of deep fried dill pickles (note to self stay outta and I had several drinks which were planned and covered by my banked calories <BR> <BR> Calories: unknown but high <BR> Steps: 7518 /15,000 <BR> Flexibily: nope <... Sun, 9 Nov 2014 09:46:45 EST White Square Challenge Day 6 of 30 Today I hit 5/5 of my daily goals <em>334</em> <BR> <BR> Food: less than 1700 <BR> <img src=""> <BR> Poached eggs on toast <BR> <img src=""> <BR> Subway 6" sweet onion teriyaki on multi grain , no cheese <BR> <img src=""> <BR> 5 oz grilled rib eye steak with Asian salad <BR> <img src=" Fri, 7 Nov 2014 09:03:06 EST White Square Challenge Day 5 of 30 Yesterday I hit 4 out of 5 goals for a score of 4/5 <BR> <BR> I was a little disappointed to have no weight loss yesterday on my official weigh in day however I had a 3 pound loss this morning. <em>244</em> <BR> <BR> Food: I did not eat well particularly yesterday but not terrible considering my how my day went. I went for dog walks with two different people for 6 km unfortunately I slept in and went before breakfast then my whole day was a little messed up regarding meals <BR> <img s... Thu, 6 Nov 2014 10:43:59 EST White Square Challenge Day 4 of 30 Yesterday I hit all of my goals for day 4, score 5/5 <BR> <BR> Calories: Under 1700 <BR> I was a little too far under but I simply forgot to eat one of my snacks. Another food challenge I thought I would do, is no added sugar until Christmas I decided on that yesterday while I was at work, eyeballing up the rice crispy I thought I haven't had any sugar since Halloween and it's not normally my food vice of choice but i'm having very intense longing for that rice crispy treat so ... Wed, 5 Nov 2014 11:17:27 EST White Square Challenge Day 3 of 30 I hit all of my day 3 goals. score 5/5 <BR> <BR> Calories: under 1700 <BR> <img src=""> <BR> Fibre 1 Almond Cluster Delight with raisins, sunflower seeds and skim milk 418 calories <BR> <BR> <img src=""> <BR> Chocolate Cherry Smoothie 343 calories <BR> <BR> <img src=""> <BR> Greekish Salad with boneless skinless chicken - 3... Tue, 4 Nov 2014 01:37:17 EST White Square Challenge Day 2 of 30 I hit all of my Day 2 goals, score 5/5 <BR> <BR> Calories: under 1700, I ate 1336 calories which put my calorie bank account at 280, I'm saving up for Friday my hubby and I will be heading to Oliver to visit a couple of wineries to do some Christmas shopping and have a nice meal out. <BR> <BR> Steps: 15,144 <BR> <BR> Strength: Kettlebell workout: 20 minutes it was short but I did it <BR> <BR> Flexability: Yoga zone DVD and coach Nicole 10 minute stretch for runners , works well for walker... Mon, 3 Nov 2014 10:41:18 EST April's November White Square Challenge Day1 <img src=""> <BR> <BR> My lovely motivating friend, and fellow Diamond, April has challenged us to fill the white squares of our calenders with healthy choices. I'm going to rise(hopefully shrink) to the <BR> For me everyday looks pretty much the same <BR> Cardio: 15,000 steps - I have a fit bit so I will count steps and at the end of the day jump on the treadmill and make sure I get my steps in <BR> <BR> Flexibility... Sun, 2 Nov 2014 22:08:03 EST What I ate today This blog is in answer to a little challenge my lovely spark friend April sent my way. Unlike her I won't be doing this every day for the simple reason I eat the same for several days then I change it up and eat that way for several days so here is what I ate today and will be eating for the next four days. <BR> <img src=""> <BR> breakfast: <BR> 2/3 cup Fibre1 honey clusters <BR> 3/4 cup skim milk <BR> 1/4 cup raisins <BR> 2 Tbsps. uns... Sun, 26 Oct 2014 23:29:09 EST It's all about me! <img src=""> <BR> <BR> This weeks Dazzling Diamond's Biggest Loser Challenge is to share a little about ourselves. <BR> <img src=""> <BR> I'll be 52 in a couple of weeks, most people are surprised at my age I'm vain enough to really like <BR> <BR> <img src=""> <BR> I have a 24 year old son who lives about 170 km away... Mon, 6 Oct 2014 09:41:21 EST BLC Fall Fitness Frenzy My goal for this challenge: Lose 10 pounds in order to accomplish this goal I'm going to focus on my most persistent shortcomings <BR> 1) track ALL my food EVERYDAY for the full 10 weeks <BR> 2) participate in the challenge fully EVERYDAY! <BR> 3) drink a minimum of 2 liters of water EVERYDAY <BR> <BR> I haven't added exercise because exercise in not a problem for me. I think that with the amount of exercise I get, the lack of movement on the scale is directly the result of over eating. ... Wed, 10 Sep 2014 09:59:28 EST 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