PRESSINGON3:14's SparkPeople Blog PRESSINGON3:14's Blog on SparkPeople, home of free diet plans and a healthy living community good to be home for awhile! Got home from traveling a week ago. It's been so good to be home again and have more control of the foods I eat. It's just really hard to make a good meal choice when you're at an amusement park with only a hamburger/hot dog concession stand! <BR> <BR> Despite my efforts to eat wisely, I came back home with another pound put on. Since Monday I've been following the 21 day fix plan faithfully. In that short time I've lost a total of 2.8 pounds! It feels so good just to get those few pounds o... Fri, 29 Jan 2016 22:51:43 EST Interesting week, beginning Beck day 11 & 12 focus I'm so glad the Beck Diet Solution emphasizes that you can move through the process taking more the one day on each step. I have definitely been taking my time going through the focus for each day by taking several days to soak up and absorb each step and challenge. <BR> <BR> This past week we have been on a road trip, mostly visiting family. I was determined to follow as many of the things I had learned from the BDS as possible. So here are some of the things I've been doing while away fro... Sat, 16 Jan 2016 00:04:02 EST A Weight loss prayer I just read this on another friend's blog. It is excellent, a prayer I need to remember often while on the journey. <BR> <BR> A PRAYER FOR WEIGHT LOSS <BR> <BR> Father God, I come to You in the precious name of Jesus and ask that You will perform a miraculous healing in my life concerning my desires to lose weight. Thank You, Lord, that nothing is impossible with You and that You can help take away my desire to overeat, and fill the voids within me that cause me to seek food as a substitu... Thu, 31 Dec 2015 00:57:43 EST Beck: day 3 and 4 Hopefully I can get this posted. I tried to post a blog yesterday and ended up losing it all with a computer freeze. So here goes. <BR> <BR> I realized the value of reading the cards on Sunday. I had planned to be home for lunch. However, friends asked us to join them after church, so I went to lunch without having my response cards with me. (Note to self: still need to make additional cards to keep in my purse and a set to keep in the car!) I was able to select a delicious vegetable soup an... Wed, 23 Dec 2015 22:51:26 EST Beck: day 2 I completed day 2 check list. I read my response cards before each meal, including the cards with scripture verses. I considered various diets I am familiar with and have chosen to follow the 21-day fix plan, using measured amounts and a designated number of servings per food category. I plan to follow the 1500 calories, at least to start. This provides a lot of flexibility, especially with the holiday season. I don't really have a back-up plan. I'll need to think on that some more. <BR> <B... Sat, 19 Dec 2015 23:18:29 EST Let's try this again. Day 1 of Beck Diet Solution. I had started a 21-day challenge for myself, then fell sick to a head-cold, achiness, and loss of energy. I tried to work through it but was unable to do so. Sometimes the body just demands that you take a complete rest. While I was resting I connected with the Beck Diet Solution and started reading it. I found that the approach of the cognitive thinking was well thought through and the approach I wanted to pursue. <BR> <BR> So today I begin with day 1 and writing my first response card sta... Fri, 18 Dec 2015 22:44:05 EST Ready for first 21-day challenge I heard a great message this morning on Proverbs 3:1-12. It fit right in with the planning and brain storming I've been working on this weekend. God's timing always amazes me. God put my attention on Proverbs 3:5-6, verses with which I am familiar, but need to consider them again. King Solomon was known as the wisest king alive and yet he states "do not lean on your own understanding." Even with all of his wisdom he realized that he didn't know it all and it was necessary to trust the LORD. ... Sun, 6 Dec 2015 22:58:51 EST Brain storming I know it's been a long while since I've done anything with Sparkpeople. I'm not going to try to explain all the ups and downs of the past several months. I'll just say that it has been a real whirlwind. However, I am back on board and more than ready to reestablish healthy fitness and eating habits. I have somewhat continued with the basics that I have learned since first being involved in SP, but with all that I have been through lately I have lost the consistency I once had. It's time to g... Sat, 5 Dec 2015 02:57:31 EST 2015 Discipline: My PDCA health journey I've been learning to watch what I eat and how much I eat pretty closely in the past several years. I find that I am continually learning more and making additional adjustments. When I say I don't want a particular something to eat, people tend to think and say that I am on a diet. I do not think of this as a diet but a PDCA health journey. <BR> <BR> PDCA is something I've learned through leadership reading - Plan, Do, Check, Adjust. I have been doing a lot of planning for both my eating a... Mon, 22 Jun 2015 23:18:51 EST 2015 Discipline: June 20 I was able to do my 6 mile jog/walk fairly early this morning while it was still a little cool most of the time. It took a total of 1 hour 22 minutes with a pace of 13:38 overall. Most of the distance was 1-3 blocks jog/1-2 blocks walk. At the halfway mark pace was 13:00. The final 1.5 miles was mostly 1-2 blocks jog/1 block walk. My legs ached but I still had some energy left. I found switching to a longer stride and slower pace helped me keep going strong. <BR> <BR> I was pleased how cl... Sat, 20 Jun 2015 21:50:17 EST 2015 Discipline: prepping for longer run Had a good day today. I did Body pump #90 this morning, using my usual weights plus 1# wrist weights for most of the workout. I had to take them off for the shoulder section, one of the weaker areas for me. Otherwise I felt really good using the extra weights and feeling a good challenge with them. I still struggle completing all of the lunges. I wonder if my legs will ever get the strength they need for those. However, I'm not giving up. When I actually think about it, I only need to break ... Fri, 19 Jun 2015 22:29:53 EST 2015 Discipline: June 18 Wow! My legs really felt weak trying to run today. I'm sure it was because of using the ankle weights yesterday. A sign that they are doing more work than what they are used to doing. With that and the high humidity I had to keep my 4 mile run at 1-2 blocks @ jog/walk. It was all I could do to finish the distance doing that. Pace at halfway mark was 13:50 and overall pace was 14:18. I felt wiped out most of the day. All part of the training. <BR> <BR> Eating continues to be good. I stayed wi... Thu, 18 Jun 2015 22:06:32 EST 2015 Discipline: june 17 Had another good 2 mile run today. I completed the full distance jogging without a walk break again. My pace was 12:54. That is a lot slower than my Monday 2 mile, however there is a good reason. Today, at the suggestion of my DH, I added 1# ankle weights to build more strength in my legs. It certainly made it a challenge to keep going. I'm assuming my legs will feel "light" tomorrow without the weights. I did enjoy the added challenge, so I plan to include the weights on my Wednesday runs. ... Wed, 17 Jun 2015 22:19:05 EST 2015 Discipline: fine tune eating goals I started to post this blog entry yesterday. In fact, I almost had it completed when my computer froze up and then crashed. So I’ll try again. <BR> <BR> Yesterday I had a good 2 mile run. I did the full distance without any walk breaks at a pace of 12:16. I’m not focusing hard on speed yet, mainly building endurance. However, I am very pleased with the pace I did, it shows improvement. <BR> <BR> Today was a 4 mile workout. I stayed with 1-2 blocks each of jog/walk for the whole distance.... Tue, 16 Jun 2015 23:02:27 EST 2015 Dsicipline: just plans for tomorrow Just a quick list of plans for tomorrow. Hope to be able to tell more about what is happening tomorrow. <BR> <BR> Plan for Tuesday, June 16: <BR> Breakfast - hard boiled egg with 2 T Greek yogurt and spices for egg salad, 1 slice Ezekiel bread, 1 large apple, 1/2 grapefruit <BR> Lunch - 3/4 C cottage cheese, 1 slice Ezekiel bread, smoothie of 1 C cashew milk, 1 C peaches, 1 C spinach, 1/2 banana <BR> Dinner - soup of 4 oz. ground turkey, 1 C broccoli, 1/2 C carrots, 1 C beef broth, ice crea... Mon, 15 Jun 2015 23:33:22 EST 2015 Discipline: finishing week 2 of 10K training It's been a rough and challenging beginning for my 10K training. Despite everything, I only missed one planned WO in the first week. Today was a 6 mile easy jog/walk. It ended up being very humid and I wasn't sure I would complete the distance. I took it one mile at a time. The first 2.75 miles I kept with at least 2 block jog/1 block walk (it's just hard to stop jogging at 2 blocks when one is running down hill!). My pace at that point was 12:59. The next 1 1/2 miles was 1 block jog/1 blo... Sat, 13 Jun 2015 23:37:49 EST 2015 Discipline: past few days on road trip. Our road trip had a mixture of pros and cons in it. I was able to keep up with some type of exercise. Tuesday I did 2 miles on the hotel treadmill. Wednesday we spent about one hour walking through the botanical gardens. Thursday I was able to get outside for a very nice 4 mile run. Usually I've done 2 blocks jog/1 block walk for my running. This run I took at easy and jogged for one mile, did a very short walk recovery, then another 1 mile jog. Pace at the half-way point was 12:57. The rest... Fri, 12 Jun 2015 21:11:00 EST 2015 Discipline: June 9 Did 2 miles on treadmill this morning. Did an easy pace with jogging and fast walking. Also got in plenty of water today and even all my freggies, although it wasn't easy. I went to eat carrots I had brought with my breakfast and they had gotten frozen in the hotel room frig. However, I was able to get come carrots and celery at the concession stand where our meetings are. Also got plenty of veggies and a little fruit with lunch and dinner. <BR> <BR> Tomorrow I plan to get walking in when w... Wed, 10 Jun 2015 00:24:33 EST 2015 Discipline: June 8 For the most part I was able to stay with my plans for today. Some minor adjustments in eating. At Red Lobster I did eat a whole cheddar biscuit, but I didn't eat the croutons on the salad. Later we were with a group that was serving Chicago style pizza - had to have a small piece. However, I did avoid the cake that was also served. Throughout the day I got in all my water and plenty of freggies. <BR> <BR> Four mile run this morning was warmer than I expected (Note to self: should probably... Mon, 8 Jun 2015 23:46:17 EST 2015 Discipline: about Bodypump I'm striving to get back to making at least a brief post each day. My preference is to report how I did for the day as well as my plan for the next day. Typically I make Sunday a day off from workouts. However, because of a road trip tomorrow and having meetings on Tues. and Wed. I'm needing to adjust my original plan for this week. I was going to put in a run this evening and do Bodypump in the morning before we get ready to leave. But we've been having thunderstorms tonight, so I decide... Sun, 7 Jun 2015 22:57:27 EST Discipline: unexpected detour The first week of my plan to step up my running pace and accomplish a 10k in 65 minutes in October ended up with a slight detour. Something happened that caused us to take a 3 day road trip. That really makes it difficult to stay with a training plan. I had not been feeling well previously. The trip involved leaving at 9 PM and arriving at our destination by 3 AM and needing to be up early to take care of some business. My eating was not what I wanted it to be and I was not able to do any... Sat, 6 Jun 2015 19:39:11 EST Discipline: June 1st Had a great start for applying my plan today. Started the day with 30 minutes of Pilates and stretching. That works wonders to help me get going in the morning. Later I walked over 1/2 mile to the starting point of the 5k I'll run on Sat. Then I did an easy run of the whole route with a cool down of walking back home. I completed the route in 41:04 with an average pace of 13:14. I hope to be able to do it in 40 minutes on Sat. <BR> <BR> I have been fighting somewhat of a cold since the we... Mon, 1 Jun 2015 22:28:09 EST Discipline: can a 65 year old run a 10K in 65 minutes? The past couple of weeks have been hard for me. A week ago we had my Dad's memorial service on Sat. and family reunion on Sun. It was a good but emotional weekend. One of the things I noticed was how many people were dealing with some type of physical ailment. Most of these people were older than me. However, there were still several the same age as I or younger than myself, including a sister 4 years younger than me who was overweight and had trouble standing up for very long and walking. ... Mon, 1 Jun 2015 00:36:30 EST 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-Wed I... 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 minimal amount. ... 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 have the... 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 house was a... 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