SAPHRAEL's SparkPeople Blog SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community It is Within You <img src=""> <BR> <BR> Admitting you have a problem is the first step in addressing it.  I did that with my blog the other day.  That small step was really helpful.  I had my first good food day in weeks.  I also got two good workouts in. Today's success begins my streak! Lower body workout complete! <BR> <em>248</em> <BR> <BR> We left early for shopping this morning to place a delivery order at Home Depo... Sun, 23 Aug 2015 17:36:56 EST Someone Stop The Merry Go Round! <img src=""> <BR> <BR> Oh my gosh, I need an intervention.  I can't stop eating when I get home from work! Every night has been the same for a few weeks. I can't believe I'm only up 10 pounds from my low! My body is too kind. I can't even tell you how many calories I consume once I get home.  For some reason, once I hit the door, the limiters come off and I eat and eat.  It's not even certain foods, though I've... Sat, 22 Aug 2015 04:33:51 EST 21 Day Reset - GO! <img src=""> <BR> <BR> Elimination works for me. Moderation with slippery slope items is disastrous! Let the fun begin! I'm heading to Orlando in October, so it would be nice to work toward the bikini bod. <BR> <em>298</em> <em>464</em> <em>47</em> Sun, 16 Aug 2015 00:16:04 EST Cize - Official Day 1 Mom left last Thursday and I feel like I'm in mourning all over again. All the grief of losing Tracy was put on the back burner, so I could focus on my mom and family. Now, the nest is empty...and I can't stop thinking about what I don't have. <BR> <em>39</em> <BR> <BR> My weight has been all over the place since the beginning of July. I'm hoping that throwing myself into my latest Beachbody challenge will help me get back on track. I might have mentioned that I picked up the latest Ci... Mon, 10 Aug 2015 15:08:37 EST Mommy and Me Four generations together at last <BR> <em>212</em> <em>220</em> <em>129</em> <BR> <img src=""> Mon, 3 Aug 2015 08:48:36 EST Nailed It! What a difference a practice run makes!! Last week's presentation was less than stellar..I was late due to traffic, a fire, and a road closure, so I didn't recover until I was halfway through the presentation. This morning, I arrived early, was able to listen to the ice breaker and learn about my audience, and was only nervous for the first minute or so. <BR> <BR> Moving on to some Excel frustrations. For some reason whenever I do anything in this file, I get a message that the clipboard ... Tue, 28 Jul 2015 13:23:54 EST Fab Four: Setting the Table <img src=""> <BR> Today is my new Day 1.  I've been fumbling with half starts, not a bad thing.  Its better than not starting at all, but I need to put more discipline behind it...stick to itedness, if you will! <BR> <BR> So, here's the Fab Four, framing whatever else I eat today.  These four good choices will set me up to continue good choices throughout the day.  <BR> <BR> Lemon water <BR> Green juice (kal... Sun, 26 Jul 2015 07:25:35 EST Reflection and Living Today will be a day of reflection for me. My friend's funeral is today. I won't be there, but I will be thinking of her and everyone that is missing her. It's an awesome list of people. She was one of a kind. <BR> <BR> I'm also preparing for my mom's visit. I'm so excited to get a whole week with her! We have a tree trimmer coming today to give us an estimate on a tree that was damaged in an ice storm last winter. That limb has been dangling there for way too long! I hope we aren't t... Sat, 25 Jul 2015 11:21:52 EST Your Inner Genius is an Effective Problem Solver <img src=""> <BR> <BR> I'm a slow reader.  The next little bit that I read in the Live Fit and Be Well workbook was about questions to your inner genius.  Simply posing questions in a positive way will help you frame a positive answer. Instead of asking "why can't I find time to exercise regularly?" Ask yourself "how can I find time to work out regularly?  See the subtle difference?  One dwells on the negative... Fri, 24 Jul 2015 08:40:35 EST Unintended Intermittent Fasting <em>198</em> I forgot my awesome lunch for a second day in a row. Where's my head at?! I'm walking to Subway for real sustenance today. I went to the Asian grocery store yesterday and couldn't find anything good to eat, so I bought a pint of blueberries and a bag of Rainier cherries. Have you ever had a Rainier cherry? Wow, you have to try one if you are ever out this way. Lip smacking good! <BR> <BR> I made the Broiled Tilapia Parmesan for dinner with cauliflower (forgot to buy tomat... Thu, 23 Jul 2015 14:49:56 EST Tuning into My Inner Genius and Using Applied Quiet Time "All you need is deep within you waiting to unfold and reveal itself." ~Eileen Caddy <BR> <BR> The next exercise in the Live Fit and Be Well workbook is a little more involved, requiring quiet reflection. My mind is chaotic right now, full of noise, not necessarily negative chatter, just a lot of noise. This might be a bad time to try working through this workbook. I'm not in a self improvement mode. I'm full of conflicting emotions. But then again, maybe this is the perfect time! I wi... Wed, 22 Jul 2015 13:57:51 EST Intention: The Genesis of Action The power of decision is real. Place your attention on the present benefit of your action. Enjoy the process instead of being hyper focused on the end goal. Those are a few nuggets I gathered from a workbook called Live Fit and Be Well by Erik Hajer this week <BR> <BR> My first exercise is to write out my goals. I found these goals in an old file. They still seem to apply. I'll just make some adjustments. <BR> <BR> Build strong relationships <BR> <em>342</em> <BR> 1. Listen. Be eng... Tue, 21 Jul 2015 13:12:36 EST July, Not Going As Planned The daily blogging is proving to be harder than I thought. My whole routine is sideways this month. I need to reframe the situation with some positivity. <BR> <BR> I was incredibly crabby this weekend and I owe my husband an apology and a thank you for recognizing it and not beating me up for it. I'm not sure if it's the PMS or mourning, but I just don't have patience for anything. Deep breath... <BR> <BR> While I didn't workout this morning, I did do some good things for myself in the ... Mon, 20 Jul 2015 11:05:45 EST So Incredibly Sad <img src=""> <BR> <BR> I decided to start blogging daily. Susie and I thought it might help us both stay more accountable. I won't promise anything as far as quality, but here goes... <BR> <BR> I'm anxious to restart a yoga practice. I was going to wait until the fall after both our parents have visited, but I don't know if I can wait. I could really use it. <BR> <BR> I allowed myself peanut butter the past ... Fri, 17 Jul 2015 15:19:35 EST Ode to the Queen of the Inside Joke My best friend passed away this morning after a knock down drag out battle with Stage 4 Metastatic Breast Cancer. Rest in peace, Tracy Jo. <BR> <BR> The morning of your death went a little like this: I cried...alot. Then Christie called, bless her. I really needed to speak to someone who also knew and loved you as I do. The call was brief, but ever so helpful. I was beside myself, so I started cleaning. I suspect you can appreciate that! <BR> <BR> How unfair, how unfair! Did I say al... Sun, 12 Jul 2015 16:32:40 EST Struggling I hesitated to blog today because I feel like I'm whining. I’m still recovering from the high numbers on the scale. It was only a matter of time before the peanut butter, coconut, and honey caught up with me. And here I was thinking it could be the next major food group! So, I’m back to scraping my way down the 200’s. At two pounds per week, I could still reach ONEderland by the end of August. <em>28</em> Phooey! I was within seven pounds of that elusive milestone! I wonder if t... Fri, 10 Jul 2015 17:09:57 EST Upper Body Fix Extreme Non-Scale Victory: I completed my entire upper body workout (21 Day Fix Extreme) using 10 pound weights (up from 5 and 7.5 lbs.) <BR> <em>104</em> <em>244</em> <BR> <BR> 10 pounds seems so miniscule after the heavier lifting I've done with the Jamie Eason programs. But these are high rep sets, so 10 pounds from 5 is significant! Bonus: since I still only have one set of dumbbells, I had to do the drop set with the same weight instead of a lower weight. I did it, no problem-o! <BR... Tue, 7 Jul 2015 17:32:31 EST From Flat to All That Day 2 <em>198</em> Hooooheeee! This is one tired turkey! I only managed one round of Circuit 2 today.  I also got distracted by sweeping the floor where my gym space is located, followed by putting Christmas boxes in their proper place after dodging them for 6 months.  Lets just rejoice about that for a moment, shall we? Sheesh, that was long over due! The weight bench is back in the weight room instead of the garage, feeling pretty good about that. I like 21 DFX, but sometimes a girl' s got... Sat, 4 Jul 2015 11:27:51 EST From Flat to All That Jamie Eason is at it again! She has a 12 week program called From Flat to All That.  For details, check out her blog <link><BR>best-of-jamie-eason.html?clickid=wcnwB<BR>1zLUU0uXRq2SbTnDTa3UkXxbxzgEx2g2Y0&irp<BR>id=85920 </link> or her Facebook page. <BR> <BR> I just completed Day 1.  I love the no nonsense lifts.  Do them and you are guaranteed results! <BR> <BR> My Day 1 went like this: 15 reps each, complete circuit twice. <BR> <BR> Wide grip la... Fri, 3 Jul 2015 12:36:37 EST Measuring Lean Muscle Mass I just read this great article that focuses on body fat and lean muscle mass percentages as the real indicator of good health, rather than the scale. The comparison between two people that weighed the same was so very insightful...made me want to pump some iron pronto! <BR> <BR> Do you know your body fat percentage? What tools do you use to determine it? I'm ready to invest in something to keep track of this. <BR> <BR> <link><BR>-worldwide-epidemic-n... Thu, 2 Jul 2015 05:24:50 EST 21 Day Fix Extreme, Day 2, Round 2 Oops! I fell asleep last night with 5k steps to go to reach my 13k step goal. I fully intended to wake in time to make my goal, but I didn’t wake until 11:40. I took full advantage of the 20 minutes, but no, I didn’t make my goal, breaking my 13k streak. I couldn’t fall back to sleep, so I was up until 3 a.m. When I finally went to sleep, I got up late and missed this morning’s workout. <BR> <BR> Yesterday's workout was upper body. I moved up from 7.5 lb. to 10 lb. dumbbells wi... Wed, 1 Jul 2015 19:00:18 EST 21 Day Fix Extreme: Day 1, Round 2 <img src=""> <BR> <BR> I took one day off from the 21 Day Fix Extreme workouts. Yesterday was Day 1, Plyo Extreme. Are you familiar with plyometrics? It’s a fancy word for jump training. Jumping is great for elevating the heart quickly. It’s also hell on the knees. I bend at the knee and come down as softly as possible on most exercises. On others, I simply bend at the knee and do not jump at all. My r... Tue, 30 Jun 2015 13:22:15 EST Week Five Reflection <img src=""> <BR> <BR> <em>204</em> Week 5 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 500 Fitness Minutes: 531 completed, down from 591. Fitness of choice: walks at work, walking/jogging at home, 21 Day Fix Extreme daily. <BR> <em>248</em> 3 ST sessions: 5/3 sessions (21 DFX) <BR> <em>42</em> 3500 Calorie Deficit: Still trying to commit to the 21 Day Fix Ext... Wed, 24 Jun 2015 13:32:47 EST Week 4 Reflection <em>204</em> Week 4 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 400 Fitness Minutes: 591 completed, up from 575. Fitness of choice: lots of walking at work, walking/jogging in place at home, 21 Day Fix Extreme. <BR> <em>248</em> 3 ST sessions: 5/3 sessions (21 DFX) <BR> <em>248</em> 3500 Calorie Deficit: 3 days ago, I decided to try out the 21 Day Fix Extreme portion control planning. They have a calculator to determine your calorie need... Thu, 18 Jun 2015 13:25:54 EST One Week Left! I have one week left in my 28 day Diet Bet! I've been maintaining my weight since June 3rd. Yay, for staying under 210! But since I've been hovering, I will need to lose 4.5 pounds to make my 4% goal by June 24. Yeah, that's one week...stranger things have happened, but it's highly unlikely. But instead of throwing in the towel, I'm putting my best foot forward. I decided to try the 21 Day Fix Extreme meal plan this week. So, I'll dial in the nutrition, knock out the workouts, and let ... Tue, 16 Jun 2015 16:07:48 EST Sore Not Sorry <img src=""> <BR> Whew! I’m glad my weight went back down. I’m 208.4 this morning. After weighing in at 211.8 on Wednesday, I was pretty crestfallen thinking there’s no way I can meet my goal of 205 by 6/23. But now, I know I can. My low number so far this year has been 208. I’ve been bumping into it since March, so I’m ready for a breakthrough!! I averaged over 2k calories over the past two weeks by... Fri, 12 Jun 2015 13:25:51 EST Week 3 Reflection <em>204</em> Week 3 Reflection <em>204</em> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 575 completed, up from 471. Fitness of choice: lots of walking at work, walking/jogging in place at home, Level 3 of Jillian’s 30 Day Shred, and 21 Day Fix Extreme. <BR> <em>48</em> 3 ST sessions: 5/3 sessions. 21 DFX has scheduled fitness every day. 1 cardio day and 1 yoga day for recovery, and targeted ST on the other days. <BR> <em>234</em> 3500 Cal... Wed, 10 Jun 2015 11:29:02 EST 21 Day Fix Extreme <img src=""> <BR> <BR> I thought I’d share my experience with the 21 Day Fix Extreme Beach Body program. Let me start by saying I was extremely reluctant to purchase another pricey dvd workout. The logical reasonable person inside me knows full well that I don’t need to keep throwing money at the weight loss industry to lose weight and improve my health. The other part of me is incessantly curious and alway... Mon, 8 Jun 2015 12:20:02 EST Week 2 Reflection <img src=""> <BR> <em>204</em> Week 2 Reflection <em>204</em> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 471 completed, up from 332. Fitness of choice was same as last week: lots of walking at work, walking/jogging in place at home, the elliptical, and Level 3 of Jillian's 30 Day Shred. <BR> <em>248</em> 3 ST sessions: 3/3 sessions. My schedule is W, F, S. Getting that f... Wed, 3 Jun 2015 14:27:18 EST June Goals May is taking forever to end!! But it has given me some time to think about what I want to do in June. <BR> <BR> Fitness <BR> Complete Jillian's 30 Day Shred Level 3 (3 days a week) <BR> Interval training on the elliptical (3 days a week) <BR> 13,000 steps per day <BR> Plank daily <BR> Wallsit daily <BR> <BR> Nutrition <BR> Eat the Rainbow <BR> 80% raw <BR> Smoothies and salads daily <BR> Manage protein intake Sat, 30 May 2015 09:39:57 EST Week One Reflection <img src=""> <BR> <BR> Resolute Renegade Team Goals <BR> <em>248</em> 300 Fitness Minutes: 332 completed. Fitness of choice for the week: lots of walking at work, walking/jogging in place at home, the elliptical, and Jillian’s 30 Day Shred <BR> <BR> <em>48</em> 3 ST sessions: 2/3 sessions tracked, but it sure feels like I did more!! <BR> <BR> <em>24</em> 3500 Calorie Deficit: I honestly tracked my ... Wed, 27 May 2015 15:43:34 EST Monday Musings <img src=""> <BR> <BR> I made another juice today. This one was apple, cucumber, kale, and lemon. Not bad, even though I'm no fan of the cuke. <BR> <BR> I made some egg muffins with onion and broccoli.   They're quite bland.  The next batch will need more than salt and pepper.  But the baking cups are brilliant! No added oil is needed to keep them from sticking. <BR> <img src=" Mon, 25 May 2015 21:20:20 EST What's in the Fridge? <img src=""> <BR> I wish I had before and now pics. It was more organized when I was eating all the frozen boxed stuff.  Sharing space when our tastes are so divergent is getting difficult! At the top, you can see the frozen staples that sustain my husband: hot pockets and pizza. The top shelf is full of frozen entrees and what nots, and some proteins. The door is also stocked with garlic toast and overflow of ho... Sun, 24 May 2015 22:23:55 EST Eating the Rainbow <img src=""> <BR> I’m really trying to put some energy behind this in hopes that it will motivate me to greatness. Right now, I’m in a “But I Did It Anyway” mode (thanks for the acronym, Shorey!). To help get me into my zone, I thought about what has worked in the past. I need to get back to real meal planning, not just vague notions in my head that never quite come to fruition. <BR> <BR> I’ve planned... Thu, 21 May 2015 16:14:27 EST Ready? Set? <img src=""> <BR> <BR> I just love the new ability to add pictures to your Sparkpeople status. I use it as an extra way to see my grandbaby. When I post pics of her in my status, she stays front and center on my Sparkpage. <BR> <em>334</em> <BR> <BR> I’m so thrilled to shed the guilt of yesterday’s evening food choices. I need to get back in the habit of tracking food, so I logged yesterday’s food th... Tue, 19 May 2015 13:01:11 EST New Eating Style or New Mindset? <img src=""> <BR> <BR> I’m re-inspired to eat clean <em>542</em> <em>4</em> <BR> The food I plan to eat isn’t vastly different from what I usually plan to eat. In fact, I’ve added back a few things, like Greek yogurt and even red meat upon occasion. The difference is my mind. Since I’m not depriving myself, I’m not missing food that isn’t in the plan. I’m confident that what I’m eating is good for me. I’m look... Mon, 4 May 2015 18:58:29 EST Whole Life Challenge <img src=""> <BR> <BR> I joined an 8 week challenge called Whole Life Challenge that starts on May 2.  There is a nominal fee, but if it gives you the extra nudge to get going, it may be worth it! I'm on a team of three, so if you decide to join, let me know and we can do it together! <BR> <BR> <em>12</em> <BR> <BR> <link><BR>3d899b52e3104eef0d&id=67eb09f260&e=153<BR>db9ba94 </link> Fri, 1 May 2015 00:11:37 EST How I Lost My First 50 <img src=""> <BR> I was speaking with some co workers the other day and told them I was closing in on a big milestone...50 pounds! I've been as close as four pounds away. Right now, it's more like 8. Nonetheless, I have a story to tell like anyone else who has lost weight. Are you prepared to answer the age old question of how you did it? <BR> <BR> To keep it to an abbreviated elevator speech, it's easy to boil it down to eating fr... Sat, 25 Apr 2015 09:33:47 EST Week 2 Between the Rounds <img src=""> <BR> <BR> <em>530</em> Week 2 Between Round Blitz <em>530</em> <BR> <BR> Okay, I'll admit this week was a bit of a fizzle and I gained three pounds. But for accountability purposes, here it is: <BR> <BR> Goals and accomplishments: <BR> <BR> <em>207</em> Team Goals <BR> ●400 Intentional Fitness Minutes – completed 186 <BR> ●ST 3 times/wk - completed 2 <BR> ●7,000 (2 lb.) Calorie Deficit - something le... Wed, 22 Apr 2015 12:30:45 EST Being My Own Motivation <img src=""> <BR> <BR> I'm far from where I want to be, but also far from where I was! I've been getting a little frustrated with myself lately, so this reminder was just the thing I needed to keep going. <BR> <BR> <em>334</em> <em>521</em> <em>244</em> Sun, 19 Apr 2015 11:59:14 EST Between Round Blitz! <img src=""> <BR> <em>215</em> <em>215</em> I’m affectionately calling the next four weeks (this kick ass, break from the pack and lose, lose, lose period between rounds) my Between Round Blitz, only because the former description was a little wordy! <em>246</em> And I want you all to come with me! <BR> <BR> I had teammates that lost between 11 and 12% of their weight in 12 weeks. Is that awesome or what?! How can that not in... Wed, 15 Apr 2015 18:40:08 EST BLC 28 Coming Soon! <img src=""> <BR> <BR> The Biggest Loser Challenge (also known as the BLC) is a 12 week challenge that was INSPIRED by, but not based on the TV show of the same name. We have been around for 8+ years encouraging HEALTHY weight loss and fitness by helping you on your journey towards your goals. <BR> <BR> What is it YOU need to reach your goals? Do you need lots of SUPPORT, to be CHALLENGED, to focus on NUTRITION, EXERCISE, or some combin... Sun, 12 Apr 2015 22:55:05 EST Survey Says...Try Again <img src=""> <BR> <BR> Best laid plans...phooey! Yesterday was the first day of my 100 day challenge and I almost literally vomited all over it! <BR> <em>246</em> <BR> I was sick to my stomach on and off all day long, coupled with a headache. I was bummed to break the streak before it even started, but c'est la vie, right? I'm getting back in there today, albeit slowly. <BR> <BR> I talked a few Facebook friends into doing the 10... Sun, 12 Apr 2015 12:17:49 EST 100 Day Challenge <img src=""> <BR> <BR> I settled on three goals for my 100 Day Challenge that starts April 11th: <BR> <BR> 1. 10k steps <BR> 2. HIIT every other day <BR> 3. Mindful evening eating <BR> <BR> I'll try to blog regularly to track progress. <BR> <em>521</em> Thu, 9 Apr 2015 08:23:22 EST Another Challenge Completed <img src=""> <BR> <BR> We did it! BLC27 is drawing to a close today. <em>243</em> <em>242</em> <em>380</em> <BR> <em>304</em> to each of the Resolute Renegades. You joined the team for your own personal reasons, but your participation influenced the rest of the team, whether you knew it or not. <BR> <em>250</em> job! <BR> <BR> <BR> I lost over 3% of my weight over the 12 week challenge. My initial goal was loftier, cl... Wed, 8 Apr 2015 17:09:46 EST Clarity of Purpose <img src=""> <BR> <BR> <em>535</em> My simplified fitness plan is in full flight! <BR> <em>248</em> 10K step streak. Today is Day 4 <BR> <em>248</em> 15 days of HIIT is also moving right along. Day 3 was yesterday. <BR> <BR> I've been following Dr. Josh Axe. The HIIT training seems to align with his suggestions on fitness. What I discovered over the past 12 weeks is that my fitness plan doesn’t need to be as progressive a... Mon, 6 Apr 2015 18:29:06 EST Life is a Series of Trade Offs <img src=""> <BR> <BR> Ugh, I’m debating whether or not to cancel or freeze my gym membership. I got annoyed with the instructors and their lame choreography the last few times I went to Zumba. That class is really why I renewed my membership. That and the pool that seems to effect my breathing. The registration fee is waived through a Boeing discount, so cancelling isn’t too big of a hassle. But they also have an option to free... Fri, 3 Apr 2015 13:19:21 EST Keeping it Real Week 11 goals and accomplishments: <BR> <BR> <em>361</em> <em>7</em> Team Goals <em>7</em> <em>361</em> <BR> <em>2</em> 400 Intentional Fitness Minutes – completed 188 <BR> <em>248</em> ST 3 times/wk <BR> <em>2</em> 7,000 (2 lb.) Calorie Deficit <BR> <BR> <BR> <BR> <em>216</em> <em>550</em> <em>301</em> My Goals <em>301</em> <em>550</em> <em>216</em> <BR> <em>248</em> Protein snack 5/5 <BR> <em>248</em> Stealth health walks at work 5/5 <BR> <... Wed, 1 Apr 2015 14:05:05 EST Riding the Wave As BLC 27 winds down, I'm looking ahead to the nebulous between round space. I would like to be lower than my BLC 27 finishing weight when I begin BLC 28. That means I'm going to be busy between rounds! <BR> <BR> I fell off of my Captain's Challenge when I went on vacation, but I'm ready to tee up another one in April: 15 days of 30 minute High Intensity Interval Training! <BR> <em>216</em> <BR> <BR> Here are my April Goals: <BR> <BR> Fitness: <BR> 1. 30-70 Fitness Minutes Daily / 400... Fri, 27 Mar 2015 18:44:51 EST Week 10 Wrap Up Week 10 goals and accomplishments: <BR> <BR> <em>361</em> <em>7</em> Team Goals <em>7</em> <em>361</em> <BR> <em>248</em> 300 Intentional Fitness Minutes – completed 373 <BR> <em>248</em> ST 3 times/wk <BR> <em>42</em> 7,000 (2 lb.) Calorie Deficit <BR> <BR> <BR> <BR> <em>216</em> <em>550</em> <em>301</em> My Goals <em>301</em> <em>550</em> <em>216</em> <BR> <em>248</em> Protein snack 5/5 <BR> <em>248</em> Stealth health walks at work 5/5 <BR> ... Wed, 25 Mar 2015 13:37:03 EST