PRESSINGON3:14's SparkPeople Blog PRESSINGON3:14's Blog on SparkPeople, home of free diet plans and a healthy living community Discipline: half-way through May Wow, half-way through the month of May already. The past two weeks have definitely held some challenges for me. I've been busier than I thought I would be with performance preparations and concerts. This made it difficult for me to track as usual for several days. I still have a few more performances this month, but they are spaced out so that I should be able to keep up with the tracking the way I prefer to do. <BR> <BR> Results so far with the three targets I set for May: <BR> <BR> 1) ... Fri, 15 May 2015 21:50:12 EST Discipline: Beast Mode style! I have just joined a team that has really challenged me to push myself more than what I think I am capable of doing. We have been challenged to set 1-3 goals for May competing only against ourselves. I've really thought this through and based on April's progress and the way I really was able to push myself more than I thought possible I have determined how I want to challenge myself during May. My three targets for the Beast Mode challenge are (ta-da): <BR> <BR> 1) Strength training 5-6X a... Thu, 30 Apr 2015 23:17:49 EST Discipine: April progress! April has been a month of learning to challenge myself a little more each week. I’ve been hovering around 150 since the last part of March. To break that plateau I’ve worked to increase my cardio and ST to build more muscle and burn more calories. I have also been working to find what the best calorie range for me actually looks like. If I eat even the lower number that SP suggests based on the calories I burn each day, it ends up being way too much for me. <BR> <BR> This past Mon-W... Thu, 30 Apr 2015 23:04:12 EST discipline: keep pressing on Second day on the Military 3-day plan. I felt a little more hungry today, but still not an extreme. I had to focus on doing things to get my mind off of food. I enjoyed having cottage cheese since I haven't eaten that in a long time. I added a little bit of that to the diced hard boiled egg to create an egg salad sandwich. Really good. The beef hot dogs were good as well, another food I haven't eaten for a long time. Also discovered that cooking veggies in beef broth tastes good. Nice var... Tue, 28 Apr 2015 23:35:29 EST Dsicipline: Military plan getting ready for Beast Mode Today went much better than I anticipated. I was able to follow the eating plan exactly. I thought I might get really hungry between meals but did not. I was a little hungry before meal times but it was not an extreme. Having the most calories at dinner should help carry me through until breakfast. I think knowing that this is a short 3 day plan helps my mindset. <BR> <BR> Workouts also went really well. I need to do my evening Pilates stretch yet. I can feel the roll ups I do with that wo... Mon, 27 Apr 2015 22:05:08 EST Discipline: preping with determination to break plateau Preparing for three days to adjust my calorie count slightly in such a way to hopefully break the plateau I've been hovering on for over a month now. This plan will bring me just under 1200 calories for a few days. I'm not sure how I'll respond to it. It's based on a Military three day plan so I should be able to still do my workouts. <BR> <BR> Plan for Monday: <BR> Breakfast - 1/2 large apple, whole wheat toast with peanut butter, tea <BR> Lunch - 3 oz. chicken, whole wheat toast, tea ... Sun, 26 Apr 2015 23:35:41 EST Dsicipline: review & summary of week 2 on personal challenge Well another week of my challenge has come and gone. Here are my thoughts on how it went: <BR> <BR> My 40 day challenge guidelines: <BR> Nutrition - <BR> 1. I can eat anything I want. I can say that knowing that basically what I want is unprocessed foods, meats, fruit, and veggies. I want to stay as close to the whole30 plan as possible. I can have “other foods” once in a while – when eat out or at a friend’s. When I do have these “other foods” I will limit myself to a minim... Fri, 24 Apr 2015 22:53:57 EST Discipline: day 13 of personal challenge Today went a little different than I expected. For some reason I was feeling tired most of the day. I felt like I slept well and got about 8 hours sleep. Anyway, because of that I didn't have much energy to do what I had planned to accomplish. I did morning & evening Pilates stretch, no step aerobics or housecleaning. I almost didn't do my jog/walk, however, after reading about people who were working through physical problems to do their exercise, I just had to go out and put in 3 miles. ... Thu, 23 Apr 2015 23:43:42 EST Dsicipline: day 11 & 12 of personal challenge I wish I had something really exciting to post about, but for now it's the same basic stuff. Yesterday I woke up not feeling very good and ended up not doing any exercise all day. It was very windy and cold, so no outside walk or run. Just didn't feel like doing anything. <BR> <BR> This morning was weigh-in for the BL challenge team I'm on. I really increased my cardio minutes over last week, but my weight still has not changed. I keep hovering around the 150 mark. So adjustments for t... Wed, 22 Apr 2015 23:04:50 EST Discipline: day 10 of personal challenge Had another good day. Did change my lunch plan because we were out shopping. Had some Chinese Mongolian beef, no rice. Wasn't hungry for a snack so didn't do that either. Exercise was good. I'm feeling some definite improvement with some of the exercises with Bodypump. Tonight when I did the step aerobics I felt like I could have gone at a slightly faster tempo than the DVD. I may try to add a set of risers next time I do that workout. Also have now added a few Pilates exercises when I g... Mon, 20 Apr 2015 23:47:49 EST Discipline: day 9 of personal challenge Had a pretty good day. I am feeling better emotionally. DH and I have some important decisions about where we're going to be moving probably this summer. The stress of it all had been getting me down. We had a dinner date last night and were able to talk through our situation and the possibilities. It was something I really needed. I definitely am feeling less stress over it. <BR> <BR> I had to adjust my eating plan today. We were out with friends at a Mexican place for lunch. Ordered... Sun, 19 Apr 2015 22:44:51 EST Discipline: Review & summary of week 1 personal 40-day challenge Yesterday completed week 1 of my personal 40-day challenge. These are the guidelines I established and a review of how the first week went for me. <BR> <BR> My 40 day challenge guidelines: <BR> Nutrition - <BR> 1. I can eat anything I want. I can say that knowing that basically what I want is unprocessed foods, meats, fruit, and veggies. I want to stay as close to the whole30 plan as possible. I can have “other foods” once in a while – when eating out or at a friend’s. When I do ... Sat, 18 Apr 2015 23:25:15 EST Motivation!! We all need motivation from time to time. Sometimes more than others. These are a couple of worthwhile videos that can inspire each of us to reach whatever our goals maybe! <BR> <BR> <link> </link> <BR> <BR> {If link is not working, you may go to and search for "Why do we fall - Motivational video"} <BR> <BR> This next one was my theme for last year, 2014. However, I have found that I need it even more this year. A reminder that I am an ... Sat, 18 Apr 2015 12:52:19 EST Discipline: day 4&5 of personal 40-day challenge The past two days have been rough ones for me. Not because of my challenge, but just personal things got me down. I felt so frustrated that I was ready to give up on everything, including this challenge and the way I've been learning to eat healthy. I really had to take some time to remind myself that doing that would not solve anything and actually just add to my frustration. So I did stay with my plan. Today I still didn't feel that great and ended up not eating much. I did get in some... Wed, 15 Apr 2015 23:47:40 EST Discipline: day 3 of 40-day challenge Got up late today because I didn't sleep well last night. So I made some adjustments to my plans for the day. I mainly traded some of the foods to different meals. I tracked today on the SP nutrition tracker and it showed that I stayed in my calorie guidelines. Also drank 9 glasses of water. <BR> <BR> I had a good Bodypump session, increasing weight for a couple of sets. Most of the reps are becoming easier. I also did a 2 mile walk/jog. A little achy from all of the workouts, but that... Mon, 13 Apr 2015 22:00:40 EST Discipline: day 2 of 40-day challenge Just a short post tonight. I didn't want to start this challenge by skipping a day of posting. To post even a short report and to make plans for the next day is very helpful in keeping me on track. <BR> <BR> We did have a very full and busy day today and I had very little time at home. Because of us "being on the run" I did end up making adjustments to my eating plans. Breakfast was as planned. I forgot to take my planned lunch with me and ended up having take out chicken tenders for ... Mon, 13 Apr 2015 00:32:08 EST Discipline: Day 1 of Personal 40-day challenge It’s been about 1 ½ weeks since I finished the whole30 challenge. I found it interesting to notice how I’ve responded to various situations. We were traveling for a few days, which meant eating out as well as eating some meals with family. While traveling I made a point to bring some fresh fruit and Larabars to eat in the car if I got hungry. When we were at a restaurant I found myself looking at the menu thinking what foods would be good with the whole30 plan. At our family’s hous... Sat, 11 Apr 2015 22:42:18 EST All Creatures of our God and King Celebrate, for He is risen as He said. He's alive!! Sun, 5 Apr 2015 07:34:57 EST The Old Rugged Cross For God so loved the world that He gave His one and only Son that whoever believes in Him will not perish but have everlasting life. John 3:16 Sat, 4 Apr 2015 04:25:52 EST Discipline: Day 30 of whole30 challenge Today completes the final day of the whole30 challenge. However, there will still be several days of wrapping up the full purpose of the challenge as I add food make into my daily eating. <BR> Generally I was very pleased with the way the challenge progressed for me. There were some days that were more challenging than others, but that's why they call it a challenge! <BR> <BR> My purpose in taking the challenge was not to loss weight, although I did lose a few pounds. My goal was to be... Tue, 31 Mar 2015 23:45:57 EST Discipline: day 27 & 28 of whole 30 challenge Didn't get to post anything last night. It was a good day. I was able to do the full 30 minutes of step aerobics. Not a top energy level yet, but definitely better than Wed. when I couldn't complete it. I did a lot of walking around taking care of something's, but not a specific walk. This coming week the weather is said to be warm enough that I should be able to get out and walk or jog every day. I'm really looking forward to that!! I have also been doing some strength training each day.... Mon, 30 Mar 2015 00:28:36 EST Discipline: day 26 of whole30 challenge Today I had the joy of purchasing a new pair of jeans one size smaller than the one's I've been wearing. The old jeans were feeling pretty loose. I only bought one pair though since I hope to be down another size within a few months. We'll keep working at it anyway. <BR> <BR> The past couple of days I've actually had a craving for a glass of cold milk. Seemed really strange since I very rarely drink it, but it did sound really good. That will be the first food group that I add back into m... Fri, 27 Mar 2015 22:31:45 EST Piano Solo Some have asked about my piano playing. This is a little sample of solos that I enjoy performing. Fri, 27 Mar 2015 22:10:19 EST Discipline: day 25 of whole30 challenge In the final week of this challenge. I find myself thinking at times that I've done good this far, it would probably be alright if I quit now. However, I would never do that in a race I run. I need to be sure I focus on what I should do to continue with the things I've been applying the past several weeks when the 30 day challenge is done. <BR> <BR> Part of my frustration may be that I haven't seen any decrease in my weight the past week and a half. I guess I just expected it to keep go... Thu, 26 Mar 2015 23:29:24 EST Discipline: day 24 of whole30 challenge I was able to do quite a bit of exercise today. I did an easy low impact aerobic DVD this morning. Didn't work it near as hard as I usually have done. However, it's been 2 weeks since I was able to do a good workout and with the back issue I knew it was best to not push very much. I also did 3 walks for a total of 3 miles. Even though it was a little cool outside, it still felt good. Plus I let myself jog just a little at times. Every little bit will help at this point. I also managed to... Wed, 25 Mar 2015 23:19:49 EST Discipline: day 23 of whole30 day challenge I'm finding it more of a challenge to track my eating this week. I think it's because I'm trying several new recipes. I'm not finding the ones I want in Sparkrecipes and it takes extra times if I want to figure each of them in the recipe calculator. Most of them I am just finding a similar type recipe and entering that. With the guidelines for Whole30 I don't need to be concerned about exact calorie counting. So a close estimate works fine. I have noticed that I ate several more cashews t... Wed, 25 Mar 2015 00:26:28 EST discipline: day 22 of whole30 challenge It was another good day. Had some really good tasting fresh strawberries for breakfast. The taco meat I fixed for lunch was awesome. That recipe will definitely be a keeper for me. Dinner ended up being different than what I thought. I knew we would be out for dinner after going to a movie. However, I thought we'd be going to Red Lobster so planned what to eat accordingly. Instead we went to a steakhouse, Montana Jack. I couldn't believe that there were no grilled chicken salads availab... Tue, 24 Mar 2015 00:03:48 EST discipline: day 21 of whole30 challenge Nothing real exciting happening today. A typical day of following the plan and staying with the guidelines. No exercise, I typically take a break on Sunday. I do plan to do something with strength training tomorrow. The next couple of days will be fairly cold again so I need to try doing more aerobic rather than walking. I'll be glad when the warmer weather is here to stay. <BR> <BR> I continue to feel go about what I'm doing and realize this is where I'd like to stay with my eating, adding ... Sun, 22 Mar 2015 22:41:14 EST Discipline: day 20 of whole30 challenge It was good to do a little more with exercising today. I did 15 mins. of a low aerobic routine and a few stretches of light jogging while walking with DH. I can tell it's going to take a while to build up my strength and endurance again. I'm glad that at least I have been on this whole30 challenge to help me lose weight even while being limited on my exercising. <BR> <BR> I really enjoy my meals today. The egg salad at lunch made with avocado and tomato was good and something that I will b... Sat, 21 Mar 2015 23:54:12 EST Discipline: day 19 of whole30 Today was unusual in that I woke up really hungry. I've had some slight hunger most mornings when I get up. However, I really felt it this morning. I was glad I had prepared my quota of cashews to snack on throughout the day. Just a few of those helped me as I prepared my breakfast. I fixed the banana pancakes. They tasted very good, I just had trouble with my skillet cooking them evenly. Next time I fix them I will try cooking them in the oven like the Dutch pancakes. <BR> <BR> This aft... Fri, 20 Mar 2015 23:19:04 EST Discipline: day 18 of whole 30 Just a quick update tonight. I've been looking at some blogs of others who have taken the whole30 challenge. I picked up a few new recipes I want to try: mash bananas+ eggs for pancakes, several good sounding soups, frosty made with frozen banana, cocoa, vanilla, and ice cubes, coconut crusted chicken or shrimp, taco meat with guacamole. Sounded worth a try. Plus I want to see if I can find chicken apple sausage to use for some meals. <BR> <BR> Generally the plan continues to go well for ... Fri, 20 Mar 2015 00:27:18 EST Discipline: day 17 of Whole30 Today was another typical day. I've been staying with this plan long enough that it's pretty much routine. I plan meals the night before and at least stay with the whole30 guidelines even when I make changes. <BR> <BR> The next couple of weeks, as I complete the rest of this 30 day challenge I want to be more careful about staying in my calorie range. Because of the guidelines I haven't been working on that and I've still lost 4 pounds. So by working to stay within my range, I'm hoping ... Wed, 18 Mar 2015 23:13:29 EST Discipline: day 16 of whole 30 Today was a pretty typical day. I adjusted some of my eating plans but I stayed within the guidelines. Tonight I remembered that I can cook with coconut oil. I sautéed peppers, onions, and shrimp in the oil. It was a pleasant change of pace from what I've been doing. I will definitely be cooking more with coconut oil. <BR> <BR> It was fun to realize this morning that I had made an error with the weight loss I had posted yesterday. I said I had lost 3 pounds, but I actually have lost 4 poun... Tue, 17 Mar 2015 23:11:40 EST Discipline: day 15 of whole 30, halfway mark! Today marks the halfway point of this 30 day challenge. It was a fairly basic day. I followed my planned meals with slight changes but still staying in the guidelines. I was able to get two walks done. My back seems to be bothering me more today, so the second walk was harder that I expected. I was only comfortable doing 1 mile rather than the usual 1.5 miles and the pace was a slow 20 minute mile. I'm hoping the chiropractor tomorrow afternoon will help. <BR> <BR> I haven't said anything ... Mon, 16 Mar 2015 23:46:54 EST Discipline: finishing second week of whole 30 Yes, as of today two weeks are completed. After tomorrow I will be halfway through this challenge. Towards the beginning of any challenge there's the thoughts of wither or not one really wants to go through with it. It's much like the start of a long run, and you just have to think about taking one step at a time rather than the distance to the finish line. But now, approaching that halfway point, a determination sets in with the thought, "I have worked to come this far. I must see this t... Sun, 15 Mar 2015 23:12:37 EST Discipline: day 13 of whole30 Fast approaching the halfway mark. Each day makes it a little easier to go one more day on this plan. Today was another fairly basic day. I followed my eating plan and was able to do a 1.5 mile walk with DH. My back is bothering me more today. I really think it is because I've done more sitting today. That means tomorrow will be a real challenge with 4 different activities to go to and sitting all that time. I will have to find a way to do some walking in between. <BR> <BR> It will a... Sat, 14 Mar 2015 23:14:10 EST Discipline: Day 12 of whole30 Tonight I made two chocolate meringue pies from scratch and didn't have even a smidgen of a taste of them!! Now these aren't just any chocolate pies. This is a recipe I found when we were first married and one that I have always stayed with because it is so good (and it is my DH's favorite)! I was amazed to realize that I didn't even want to taste any of it. I'm sure that being a week and a half into this challenge was a great effect on my discipline. However, I may have to add cocoa powd... Sat, 14 Mar 2015 00:45:33 EST Discipline: day 11 of whole 30 Nothing new today. Staying basically with the meals I plan with only a few changes, but still staying within the whole 30 guidelines. Tonight I did keep wanting to eat after dinner, even though I was not hungry. I finally brushed my teeth and used mouthwash to get over it. <BR> <BR> My back continues to be an issue. Walking seems to help. However, my back did kept feeling sore and achy tonight. I'm thinking that I may check into going to a chiropractor. I'll give it through the week... Thu, 12 Mar 2015 23:43:47 EST Discipline: day 10 of whole30 Today completes day 10 of this 30 day challenge. That means I'm one-third of the way through. <em>224</em> A great milestone which reminds me that I am very close to halfway done. <BR> <BR> No real change in my back today. I did notice that walking seems to help it. Today I completed 3 walks for a total of 4 miles and 80 minutes. <em>311</em> <BR> <BR> I have continued to sleep well and feel more energized, so I'll continue with eating about the same amount and make sure I get my ... Wed, 11 Mar 2015 22:00:52 EST Discipline: day 9 of Whole30 I was pleased that my back did not bother me near as much today as it did yesterday. There's still some discomfort there and times of extreme pain, but definitely less. The weather is much warmer, so I took two walks, about 1 1/2 miles and 30 minutes each. Much easier than the walk I took yesterday. It's nice to have the hope of the back getting better. <BR> <BR> I had plans set to follow the meals I had established yesterday, however, my DH fixed our lunch for us. It was a good lunch t... Tue, 10 Mar 2015 23:36:31 EST Discipline: unexpected way to start week 2 of whole30 Well, that came as a big surprise! Last night, after I entered my blog for the day, I was getting meat from the chest freezer for today. As I stood up I felt a slight discomfort in my lower right back. I didn't think too much about it, until it continued to intensify throughout the next hour. So I'm guessing I managed to strain my back. There's not constant pain. It just hits when I do anything that uses my lower right back. Needless to say, that does limit what I do. <BR> <BR> What a bu... Mon, 9 Mar 2015 22:36:30 EST Discipline: finishing week 1 of Whole30 It has been an interesting week of some ups and down. Today worked out a little differently than I had planned. I was able to find some different breakfast recipes early this morning. I decided to try the Dutch Apple Pancake made with coconut flour. It was very good and a nice change of pace. I also found some recipes to make my own turkey breakfast sausage. The will give me an option to have fewer eggs with some sausage. I look forward to trying that tomorrow. <BR> <BR> Lunch was a gr... Sun, 8 Mar 2015 22:58:04 EST Discipline: Day 6 of Whole30 Wow! today was a lot more of a challenge than I expected. I had all my meals planned and the needed preparations made to have those meals even though I was away from home most of the day. However, when I was ready to eat them, they just weren't as tasty and satisfying as most meals have been this week. And I simply didn't feel like forcing myself to eat them. I only ate a small part of the egg salad I had prepared for breakfast. I managed to drink the smoothie, even though it wasn't as sw... Sat, 7 Mar 2015 21:55:32 EST Discipline: day 5 of whole 30 Today was a great day. I started the day actually feeling very hungry. I'm thinking it was probably because I ate a smaller dinner last night than I have been eating. I ate an apple right away to help get me going. I did feel much better after eating a 3 egg breakfast. Throughout the day I continued to feel a difference in my energy compared to what it was before I started this whole 30 day challenge. <BR> <BR> I was successful staying with the plan when I went out to eat tonight with a ... Fri, 6 Mar 2015 21:56:22 EST Discipline: day 4 of Whole30 I woke up earlier than I wanted to this morning because of a bad dream. It was one of those dreams that felt so real and shook me emotional. Other than the effect of the dream, I felt alright, just a little hungry. I went ahead and had 3 eggs with my breakfast. It seemed like a lot, but I didn't feel completely full when I was done, just satisfied. <BR> <BR> During the rest of the morning I found I felt really good. I was more energized when I did the step aerobics DVD. In fact, it fel... Thu, 5 Mar 2015 21:48:15 EST Discipline: day 3 of Whole30 challenge Today I finished day 3 of the Whole30 challenge. That means I'm 1/10 of the way through! Maybe it doesn't sound like much but it's a mile stone I can declare as being accomplished. It helps make the next day a little easier knowing that I have done 3 days successfully! <BR> <BR> I followed my eating plan enjoying the eggs and veggies for breakfast and the yummy chicken soup for lunch. It was great getting some fresh strawberries today to have for my fruit. I also picked up some nice pea... Thu, 5 Mar 2015 00:16:53 EST Discipline: Day 2 of whole30 Completing day 2 of my March whole30 challenge - 30 days of eating mainly meats, veggies, and fruits. I started the morning waking up hungry. I fixed my eggs and veggies separately this time. I enjoyed them much more that way rather than scrambling them all together. <BR> <BR> By lunch time I was feeling plenty hungry, but also very tired. I took a nap so I could have enough energy to fix my lunch. The chicken soup tasted really good. I will definitely be using that meal a couple more ti... Tue, 3 Mar 2015 22:21:38 EST Discipline: Day 1 of Whole 30 I am completing <em>249</em> of the Whole 30 plan. I stayed fairly close to the meal plans I had made. The few adjustments were still within the guidelines of the plan. I ate 2 servings of veggies at each meal and had 2 servings of fruit with some almond slices for an afternoon snack. <BR> <BR> Evaluation questions: <BR> 1. Did I get ravishingly hungry at any time? For a while in the late morning, about halfway through my bodypump workout. <BR> 2. What was my energy like throughout ... Mon, 2 Mar 2015 21:27:38 EST Discipline: preping for whole 30 I have continued to learn how to improve my eating habits and exercise to do what I am able to do in maintaining good health. Tomorrow I plan to start a month of the Whole 30 plan. The plan consists of eating unprocessed food, only meats, veggies, and fruits - no dairy, sugars, legumes, or grains. The intent is to clear the body of the foods you don't eat, then as they are gradually reintroduced after 30 days, evaluate how each type of food affects the body. <BR> <img src="http://photos-ak... Sun, 1 Mar 2015 23:04:09 EST In Memory of my Dad <img src=""> <BR> <BR> And God said, “Ted Miller, it is time for you to come home and rest with Me”. And it was so. Last week my Dad reached his final destination and has gone home to see his Savior that he loves face to face. He was fortunate to be surrounded by family and loved ones. We know that he has been greeted by many family members and friends who have gone before him. We grieve and will miss him dearly, but we rejoice in the pr... Thu, 19 Feb 2015 20:40:21 EST