RUNNERJUDY's SparkPeople Blog RUNNERJUDY's Blog on SparkPeople, home of free diet plans and a healthy living community BLC36 SMART Goals It's been quite a while since I've set any concrete goals so I thought I'd revisit the definition of SMART goals: Specific, Measurable, Attainable, Relevant, and Time-bound. <BR> <BR> I've joined this challenge for accountability, so my trackers are public because I know from the past, tracking is the key to my success. I've dropped 20# in the past six months just by clean eating and portion control. Now I want to rebuild the fitness I lost when I was ill the past few years. <BR> <BR> To... Fri, 12 Jan 2018 11:32:21 EST Springtime Reboot I am clawing my way out of the depths...the snow is almost gone which really helps. I've started with a new trainer three times a week whose practice focuses on Fascial Stretch Therapy. I'm hoping she can work on releasing my lower back and hip so I can really walk again. In the meantime, we are focusing on ST for my core and upper body. <BR> <BR> I am continuing to practice a 90% paleo food plan although I do consume dairy. Some paleo practitioners allow that dairy has been part of the ... Thu, 13 Mar 2014 23:38:02 EST PLANNING to SUCCEED! <img src=""> <BR> <BR> This week we are focusing on menu planning...all these righteous workouts leave us clamoring for food NOW! We need to have it ready to go. <BR> <BR> Here, <link><BR>/ </link> , I found a downloadable menu planner and one of those motivational cartoons that is sure to make every SPY smile! <BR> <BR> Here, <link><BR>l-your-freezer-with-fo... Fri, 11 Oct 2013 14:08:29 EST You Can't Out-Exercise a Bad Diet The BLC Challenge is on a between-round hiatus and my team not done well for the last three weigh-ins. It has occurred to me that many people still experience a disconnect between what we are trying to achieve here on SparkPeople and "real life". Ideally after a member completes the Spark stages, he or she should have the tools to successfully lose weight by following a healthy lifestyle of sensible food and some sort of daily exercise. Many of us have trouble sticking to this plan and see... Fri, 6 Sep 2013 16:43:36 EST planning ahead tomorrow: <BR> paleo pumpking pancakes <BR> arugula, ground turkey, roasted red pepper and mango salad <BR> dinner out <BR> <BR> run 4 mi Sat, 31 Aug 2013 00:08:28 EST How Food Ruined my Life For most of my life I was cover girl thin. Being the kind of kid and adult who preferred to be outdoors, I loved being active. As a young mother, we lived in an urban setting in a 3rd floor walk-up; getting off the baby weight was never an issue since I walked everywhere and carried groceries (and hot cycles, strollers & babies) up all those stairs. I had an easy relationship with food until my 40s since I could eat whatever I wanted. Determined to raise healthy children, I cooked 98% of ... Fri, 16 Aug 2013 12:51:33 EST Can running make you smarter? I have been exiled from my team this weekend.....can't post too much on our chat thread but didn't want my BLC friends to miss this!!! <BR> <BR> <link><BR>unning-boosts-brain-power?cm_mmc=Faceb<BR>ook-_-RunnersWorld-_-Content-Training-<BR>_-BoostBrainPower </link> <BR> <em>182</em> Glad I ran today!!! Sun, 7 Jul 2013 23:05:58 EST BLC22--Motivation! <img src=""> <img src=""> <img src=""> <img src=""> <img src=""> <BR> "borrowing" this one from Dar: <img src=""> Thu, 6 Jun 2013 01:18:44 EST Traveling North to New Jersey! Hey Spies! Since we've all enjoyed the ocean views from Myrtle Beach, I'd like to suggest a slight detour along the ocean. Having driven the 95 corridor many times, I always prefer the route I'm suggesting. <BR> <BR> <img src=""> <BR> Just beyond beautiful & historic Norfolk, Virginia is the Chesapeake Bay Bridge which never ceases to take my breath away. We are bound to see some beautiful ships and sailboats if the weather is fine. ... Sat, 13 Apr 2013 03:30:39 EST N.O.P.E. Anyone who has spent time on the QuitNet or gotten support around quitting smoking knows that the above title refers to Not One Puff Ever. It's a kind of mantra that we ex-nicotine addicts share. Another is "You're just a puff away from a pack a day." <BR> <BR> I always said that smoking was my "GO" button. I didn't do anything without having a cig first. Now I know that I was self-medicating my sick heart and counting on the nicotine to keep it revved. No accident that my heart stopped... Tue, 19 Mar 2013 14:34:36 EST Gratitude is the New Sexy This morning I ran across this pinterest board <img src=""> <link>http:/<BR>gratitude-is-the-new-sexycom/ </link> <BR> <BR> Just the one pin so far & I don't know the pinner so who knows if she'll follow up with the whole 21-day plan/challenge/whatever. But gratitude is something I've been practicing more since my daughter was home at Christmas.... I know she's a new mother & postpartum, but she whine... Mon, 11 Mar 2013 22:35:44 EST Back to the Future! (assignment is to write a letter to our 16 y.o. self) <BR> <BR> Dear Judy, <BR> <BR> Even though you think that nobody understands you, I'd like to help you put perspective on what you are feeling right now. Sixteen is a difficult age and you are just beginning to take tentative steps out into the world and discover who you really are. You wonder if you have the skills to make it as an adult; you wonder if you will ever be loved….YES and YES! Your life is going to be hard work but exciti... Mon, 28 Jan 2013 00:44:46 EST No Retreat, No Surrender 2013! It's been two years and a month since I quit smoking. As it turns out, smoking was my way of self-medicating my dangerously low heart rate. Even as a kid, my step-mom would complain that I had no energy and would always be sitting down (when I wasn't being a competitive swimmer with 4 hour practices, but hey!) LOL <BR> <BR> It's was two years ago that I was about 5 pounds from goal, but so, so tired. Then one day I passed out & my heart stopped. Thankfully I woke up to the cat ... Wed, 16 Jan 2013 00:27:58 EST Holiday Strategery! 1. I plan to focus on my weakness--SLEEP. I lose weight when I get enough rest. I slack off and eat too much when I don't. <BR> <BR> 2. Eat enough freggies--If I start my day with a green smoothie, the rest of the meals seem to fall into place. <BR> <BR> 3. Continue my three-day workout cycle--I seem to need more recovery than you younger gals. Here's what seems to be working for me these days: day 1 run, day 2 walk long and ST, day 3 rest. <BR> <BR> 4. Get back to drinking water. ... Mon, 26 Nov 2012 21:31:44 EST Week 6 BLC20 Vision Board <img src=""> <BR> <BR> These were my goals in August: <BR> <BR> 1. Twelve weeks no white sugar except for my birthday and Thanksgiving. <BR> 2. Five days/week 30 minutes cardio. <BR> 3. Get 7 hours of sleep each night and get up by 7:30 a.m. <BR> 4. Start eating lunch; find healthy snacks <BR> <BR> Evaluation: I'm doing fairly well at eating very little sugar and finding/making healthier snack choices. I'm doing better at exercis... Sat, 20 Oct 2012 02:56:37 EST menu planning Breakfasts are choice of my usual milk kefir smoothie or GF multi-grain toast with sun butter. <BR> <BR> Monday: <BR> Lunch: raw crackers & hummus; orange <BR> Supper: chicken, acorn squash, kimchi, tomato <BR> <BR> Tuesday: <BR> Lunch: cheese & kraut; banana <BR> Supper: beef stroganoff, peas, beets <BR> <BR> Wednesday: <BR> Lunch: raw crackers & cheese, apple <BR> Supper: leftovers & kimchi <BR> <BR> Thursday: <BR> Lunch: cheese & kraut; orange <BR> Supper: salmon, roasted potat... Sun, 30 Sep 2012 13:39:13 EST Doin' the Math Totally copying this from Mandi!!! <BR> <BR> Stats <BR> ***** <BR> Age: 56 <BR> Gender: Female <BR> Height: 5 feet, 8 inches (68 inches) (1.63meters) <BR> Current weight: 195lbs (88.6 kilograms) <BR> Goal weight: 150 pounds <BR> Fitness plan: 6 sessions of 60 minutes <BR> <BR> You need to convert your height into <BR> 1) Inches <BR> 2) Centimeters (Multiply your inches by 2.54) <BR> 3) Meters (Move your decimal from your centimeters result 2 places to the left) Ex: 170 centimeter... Sat, 22 Sep 2012 01:51:40 EST Leaves of Change Weekend Challenge Change is in the air! Not only the seasons but for YOU. <BR> <BR> LEAVE the guessing behind! CHANGE your guesstimates to exact measures. <BR> 75pts each day you measure and track each bite. <BR> <BR> LEAVE the restaurants and fast food joints! CHANGE to home prepared/cooked foods. <BR> 75pts each day you avoid eating out. <BR> <BR> LEAVE the excuses! CHANGE into workout clothes and move! <BR> 25pts per 20 minutes of intentional exercise up to 60 minutes a day. Max daily points 75. <... Fri, 21 Sep 2012 11:00:35 EST BLC-WIDE CHALLENGE: BACK TO SCHOOL! <img src=""> <BR> <BR> I'm finding that as I get older my body isn't responding to the pat rules of weight loss. For some reason the CICO formula needs to be tweaked and I'm finding I have to keep experimenting with different strategies in order to win this game. <BR> <BR> My Play Book: <BR> <em>281</em> Employ a "nickle defense" on those random handfuls of snacks including too many nuts and raisins. <BR> <em>281</em> Utilize my ... Fri, 14 Sep 2012 13:10:43 EST BLC20--I'm a SPY! I'M A SPY! <BR> <BR> <em>248</em> I ~ Sign and re posted the Spy pledge. <BR> <em>248</em> M ~ Made Sparkfriends with all three captains. <BR> <BR> <em>248</em> A ~ Answer and post the "Getting to know you questionnaire". <BR> <BR> <em>248</em> S ~ Set up your individual tracker on the tracking thread. <BR> <em>248</em> P ~ Place your name and state in your signature line. <BR> <em>248</em> Y ~ YOU! Your avatar/profile picture is one of the real and current YOU. <BR> <BR... Thu, 6 Sep 2012 17:46:26 EST out of control emotional eating after quite a struggle emotionally, we know we need to put our old dog down this week. she is now completely blind--having one eye removed 6 weeks ago & now the other eye is rapidly deteriorating and causing her pain. she can't settle down and tries to walk around at night, crashing into things. I think that she can't tell that it's nighttime, can't see us on the bed, and is trying to find us. today she turned the wrong way coming out of the kitchen, was standing in the corner of the dini... Mon, 3 Sep 2012 20:33:48 EST BLC20 Goals The assignment: Next - I know, we've avoided this as long as we could, but we have to write our GOALS for the round. Ugh, right? The thing is goals are important as long as they are REASONABLE, MEASURABLE and OBTAINABLE in 12 weeks. Going from couch potato to marathoner in 12 weeks is going to be tough. How about starting by adding just 10 minutes of exercise each day? Much more doable, right? <BR> <BR> <em>195</em> <BR> 1. Twelve weeks no white sugar except for my birthday and Thanksgi... Wed, 29 Aug 2012 22:02:48 EST vision collage <img src=""> <BR> I don't know how to make the picture bigger but this link will take you to my page: <link><BR>sion-collage/ </link> Wed, 29 Aug 2012 05:13:04 EST Progress isn't always measured by the scale Those of you who've known me for a while understand when I say this hasn't been my year. I started the year in the 160s and worked my way down to 157 in February when I had some health problems. This summer I put on 30# due to some other health issues. oh joy. <BR> <BR> By Labor Day I decided to start running again. My family likes to do road races...DD & DH did a 5K and I entered the 2 mile walk some of which I jogged. This past Saturday I completed a 5 mile race and ran more than I wa... Mon, 7 Nov 2011 00:53:07 EST Fairy Tales Your Wednesday theme assignment is to write yourself a love letter! Look into the mirror and reflect on ONLY positive things...list the changes you're seeing in yourself, the strong qualities you have, positive steps you've taken, etc! <BR> <BR> To be honest, this is a really hard assignment for me; I don't recognize the face that I see in the mirror. So I will focus on the positive things I am doing: <BR> <BR> --eat well, knowledgeable about making healthful food taste yummy. <BR> --am m... Thu, 13 Oct 2011 01:07:03 EST WooHoo 100's Whack <em>450</em> Team Noddin' <BR> <BR> Your challenge is to complete 5-100's of anything you want each day! All strength and planned fitness minutes count! You pick your pleasure every day, but you must complete at least 3 different things daily! In other words you can do 300 crunches for 3 of your 100's, but the other 2 100's must be 2 different exercises...if you only complete 3 100's they must all be different! <BR> For every 100 you complete each day you'll earn a <em>244</em> "whack" fo... Thu, 6 Oct 2011 20:42:19 EST & you can't shoot 'em DH & I had a *talk* tonight, mainly because he is being a real jerk & selfish & stupid (oh yeah, he's a man, isn't he?) Ended up giving him all my credit/debit cards & told him if he wants to be such a control freak that he can put me on an allowance so I don't have to listen to him itch at me about $$ anymore. <BR> <BR> Don't get me wrong, he's a great guy and he'll give me or the kids anything we ask for, gladly, but when the bills come in he freaks out. It's not that we have a ton of de... Thu, 6 Oct 2011 00:36:02 EST Rockin' Rainbows/Rollin' Sweat! <em>335</em> ROCKIN' RAINBOWS <em>335</em> <BR> <BR> <em>301</em> Each full serving of freggie consumed, 1 point (no maximum) <BR> <em>267</em> Each color you incorporate into your day 1 point (maximum possible 5/day, 1 ea color): Red, Yellow/Orange, White/Brown, Green, Blue/Purple <BR> <em>437</em> For each day you ROCK a Full Rainbow you get 5 bonus points! <BR> <BR> <em>335</em> ROLLIN' SWEAT! <em>335</em> <BR> <em>198</em> Sweat for a total of 225 minutes of cardio ... Thu, 29 Sep 2011 17:24:32 EST Superstar CICO <em>190</em> CI (Calories In): RANGE: 1,370 - 1,720 <BR> *30 pts for each day track every bite and stay within your calorie range...not above, not below! <BR> *20 pts for each day you stay at or below 2000mg Sodium! <BR> *10 pts for each day you hit at or above 2000mg Potassium! <BR> <BR> <em>315</em> CO (Calories Out): <BR> *5 pts for burning between 100-499 calories <BR> OR <BR> *10 pts for burning between 500-999 calories <BR> OR <BR> *15 pts for burning between 1000-1499 cal... Fri, 23 Sep 2011 09:51:43 EST Friday BLC blog BLC challenge this weekend is to blog, log & do cardio/strength but hubby and I are celebrating our 20th anniversary and had a romantic dinner out at Ruth's Chris Steakhouse. No way I'm even attempting to log everything I ate. I didn't try to be reasonable....I'm reasonable probably 360 days out of the year. I will be reasonable tomorrow. Tonight I had two drinks...manhattans, bread, salad, veal chop smothered with spinach, tomatoes, mushrooms & cheese, garlic green beans, lyonaisse potat... Sat, 16 Apr 2011 05:39:51 EST Pacemakers stink For friends who haven't heard, I had an exciting heart event (NOT a heart attack) on February 4th which resulted in my getting a pacemaker inserted. I'm 55 years old and other than being 20# overweight, am very healthy and athletic. After surgery, I was told that I'd have 6 weeks recovery time when I'd be limited to walking & not raising my left arm over my head but, after that, I could live a normal lifestyle. Well, maybe a normal lifestyle for OLD FOLKS... <BR> <BR> I had my first check... Wed, 23 Feb 2011 22:37:57 EST BULLS EYE Challenge <em>292</em> Challenge will run FRIDAY - TUESDAY! <BR> <BR> *White Ring - Lend support to 3 fellow Pixie sparkpages daily = 1 pt <BR> *Black Ring - 5 freggies daily = 2 pts <BR> *Blue Ring - 45 minutes Planned Exercise daily = 3 pts <BR> *Red Ring - Stay within nutrition range daily = 4 pts <BR> <BR> "BULLSEYE" Yellow Ring = Max points of all other rings(white-red) earn 10 pt bonus daily <BR> Total Possible daily points 20! <BR> <BR> Friday: White--3, Black--2, Blue--3 <BR> Saturda... Fri, 18 Feb 2011 00:44:44 EST HEART Challenge HEART (In honor of Valentine's and Cardio, plus Persevering) <BR> <BR> H-HIBERNATE Get 6-8 Hours of sleep per night (Starting bedtime Friday night, ending morning time Monday morning) <BR> <BR> E-EAT 4 Freggies a day <BR> <BR> A- ATTEMPT A NEW TO YOU STRENGTH MOVE. The important thing is you have to report what the new ST move you attempted on your TEAM THREAD so we all get new ideas to try. Post these new moves either daily or cumulatively on Monday. <BR> <BR> R-RACING...Get that hea... Fri, 11 Feb 2011 23:36:38 EST two steps back Trying hard to be positive but I posted a gain this week. My goal for BLC 15 was to maintain or lose each week. I know that four days in the hospital is the best excuse ever, and that up until last Friday, I was doing everything right, I'm just disappointed that I keep getting broadsided by life. <BR> <BR> So now I'm back to square exercise for another week and then slowly, slowly rebuild. harumph <BR> <BR> Wed, 9 Feb 2011 22:36:51 EST CICO Challenge Points for CICO will be awarded as follows: <BR> <BR> CI (Calories In): <BR> 5 pts for each day you stay within your calorie range! <BR> <BR> CO (Calories Out): <BR> 1 pt for each day you burn between 100-499 calories <BR> OR <BR> 2 pts for burning between 500-999 calories <BR> OR <BR> 3 pts for burning 1000-1999 <BR> OR <BR> 4 pts for burning 2000+. <BR> <BR> You can earn 1 pt bonus each day simply by posting your CICO in the Forest...Visibility=Accountability, so come share! ... Fri, 14 Jan 2011 23:48:38 EST NEW Challenge Day 1 N-nutrition--still struggling getting rebalancing my diet now that I eliminated oats. I tried brown rice hot cereal today & it tasted much better than the quinoa flake hot cereal. I still have to add to tracker along with the minestrone soup I made for supper. <BR> <BR> E-exercise--LOTS of exercise today: snow shoveling, extra-long walk with the pupper in the crisp Winter late-afternoon, EA Active 2 workout, day 2 of the 100 pushup challenge, 28-day challenge video & the 24/7 Gym. I'm ju... Sat, 8 Jan 2011 00:37:38 EST Living gluten-free I've known I'm gluten-intolerant for some years now and have been a reluctant patient when it came to giving up so many of the foods I used to love. Imagine if someone told you that starting tomorrow, you could no longer eat any baked goods, most cereals, pizza, pasta, & most processed foods. Ok, processed foods are generally not good for you anyway but sometimes just part of our culture like onion rings on green bean casserole made with cream of mushroom soup that also has wheat in it. It... Mon, 3 Jan 2011 23:19:42 EST Mid-Life Crisis...What do you do when you've attained your goals? <em>305</em> <BR> I've been on SparkPeople since 2007 and have been losing and gaining back the same 15# over and over again, so I bought the new paperback because sometimes reading a book is different than reading a web site. Chapter 2 asks you to focus on the cornerstones of your beliefs, values, purpose and goals. These are not new concepts to me as I've worked hard my entire life and have actually attained everything that I sought to achieve. I've been drifting aimlessly since my bab... Thu, 30 Dec 2010 00:04:11 EST Holiday House Tour some folks asked that I post pics. Here's a public link to my facebook album: <link><BR>89&id=1039173291&l=923bd82e9c </link> Sun, 5 Dec 2010 20:33:22 EST BLC Weekend #1 Challenge CREW <BR> <BR> C - Comrades: The best pirate crews work together through good times and bad. Send encouraging notes to your fellow Pirates through their SparkPages. Spark Goodies or SparkMails. <BR> 1 point per note, 5 points max a day <BR> <BR> R - Row the boat and Rig the sails. Let's keep our ship moving forward and get our exercise: any intentional exercise counts, can be cardio, strength or balance/flexibility! <BR> 5 points per 30 minutes of exercise, max 10 points a day <BR> <B... Fri, 17 Sep 2010 15:32:12 EST Plan of Action & Plan B More BLC 14 Homework! The assignment: "Now that we've figured out where we want to go...We need to now figure out what our Plan will be when we come across those hurdles...HOW do we Plan to avoid them or Overcome them when they arrise? Be prepared...KNOW your Plan of ACTION! Once you have decided how best to tackle those hurdles...have a Back-Up Plan too...It's alweighs good to have a "Plan B". " <BR> <BR> This is tough for me but here is my first attempt at scheduling my workouts: <BR> <... Fri, 10 Sep 2010 22:36:12 EST Looking Ahead to BLC14 We've got homework before the next session of the BLC begins! Our challenge is to take a look at ourselves-- <BR> <BR> B ~ BLOG -- Now that I'm within 10# of my goal weight, I realize that I still have a long way to go personally. The truth is that while I have nutrition & portion control in hand, I am totally lousy about working out consistently. I do walk 5 days a week and I am very active during the day with the house and yard work. Still, I need to do strength training and up the int... Mon, 6 Sep 2010 22:50:38 EST a sweet surprise I've had hot oatmeal with raisins, walnuts, milk and brown sugar nearly every morning for years and then waited until later to workout. This spring, I switched from a coffee maker to a Mukka pot <link><BR>oka_Express_2_cuphttp://www0.epinions.<BR>com/reviews/Bialetti_Moka_Express_2_cup </link> , and my morning latte tides me over through the morning paper, email check & workout. Then I have my oatmeal. A couple of weeks ago, I ran out of brown sugar (I ... Tue, 15 Jun 2010 00:05:25 EST six weeks later quitting *again*. my son stayed quit & I am so proud of him. this time, my daughter, who lives at home (age 28), is quitting as well. this is key because we share a car, and smelling the smoke made things quite difficult for me to maintain my quit. <BR> <BR> I just don't have any motivation when I smoke and I have too much to do and too much to live for. <BR> <BR> I've been maintaining my weight by maintaining my food intake & daily walks. Now that the farmer's markets are opening up ag... Sat, 12 Jun 2010 00:39:38 EST N.O.P.E. <em>270</em> <BR> yeah, well, back to day 1 of not smoking. I'm managing to keep it together. My son was here for the weekend and he's on day 4. We had a big brainstorming session about ways to de-stress so that we don't break our quits. <BR> <BR> ate two boxes of fudge this weekend. feeling a bit negative but I know that I'll be proud of myself by the end of the week. Mon, 5 Apr 2010 15:56:43 EST Control Issues So we were going to buy a house and have my MIL move into our current home. She decided she didn't want to (that's a whole issue I won't even go into), and there were issues with the home inspection so we got out of the contract. Then I found the PERFECT house for our needs for way less $$ than the original house. Our financial planner and I decided it would be wise to still keep our current home and rent it out. <BR> <BR> Well, DH has unilaterally decided that, no, we are not moving or r... Sat, 27 Mar 2010 01:21:27 EST Back on Track! Ah! Spring has made all the difference! I'm back to walking every day, adding in several gym sessions each week and doing strength work. Fortunately I kept the food in check so my weight didn't go up, but I haven't lost as much as I hoped to this winter. Thu, 25 Mar 2010 19:55:52 EST completely off track snow, stress, sickness. I am not where I wanted to be at the start of the year. I am quite disappointed with myself. salty dinner tonight, half a bottle of wine, dessert. no workout other than snow shoveling. not happy. Fri, 26 Feb 2010 23:59:48 EST Eleven days without working out <em>198</em> First, we bought a house and I got too little sleep being caught up in the excitement & frenzy of it all. THEN I got the stomach flu. Oh my goodness, NOT fun at all. Workouts and nutrition went right out the window. <BR> <BR> But, I'm back on track, posting, logging my food & exercise. The Spark keeps me honest with myself....each day I don't eat right and workout is a missed opportunity to give myself the gift of health. Thu, 11 Feb 2010 21:39:18 EST Looking back--January My goals on January 1st: <BR> <BR> --walk every day <BR> --track and blog all food & exercise <BR> --Biggest Loser Wii for one month <BR> --EA Sports Active (More) 6-week Challenge <BR> --meet daily calorie burn requirements <BR> --quit smoking (again) <BR> <BR> How I did: <BR> --walked 21 days <BR> --tracked food & fitness every day in January; met calorie goal 18 days <BR> --finished most workouts for the SP Bootcamp challenge <BR> --active participant on BL12 challenge, didn't do as... Sun, 31 Jan 2010 01:22:19 EST