SAPHRAEL's SparkPeople Blog SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community 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 Resolute Renegade Rally Cry <img src=""> <BR> <BR> My team really does ROCK! I posted an earlier blog commending the team on their 100 pounds lost milestone. But as it turns out, this week was even more momentous. Not only were the Resolute Renegades the Biggest Loser team for Week 9, but we also ousted the reigning overall Biggest Loser team from their #1 spot. <BR> <em>244</em> <BR> <BR> If I can accomplish my 3 pound per week weight loss goal for the n... Mon, 23 Mar 2015 16:58:59 EST New Fitbit Goal <img src=""> <BR> I've been setting 10 pound weight loss goals on my Fitbit. I can't remember the last time I needed to reset it. I think I've mentioned before that I'm a slow loser <BR> <em>20</em> <BR> But I did reset it this past week because I made my goal. This new goal is a doozy too because the next 10 will get me to ONEderland! <BR> <em>244</em> <em>236</em> <BR> <img src=" Sun, 22 Mar 2015 11:38:06 EST My Team Rocks! <img src=""> <BR> The Resolute Renegades crested 100 pounds lost this past week! What a huge milestone! I've personally lost over 10 pounds over the past 9 weeks and am down over 45 pounds overall, an all time low since I started tracking in 2004. <em>244</em> <BR> <BR> As I say this, I'm totally struggling to maintain the momentum I had while on vacation. Part of it is because I haven't been grocery shopping to stock up on that g... Sun, 22 Mar 2015 00:23:27 EST How I Lost 6 Pounds Without Tracking ...I went on vacation! <BR> <BR> I visited my high school friend who has stage 4 cancer. She relocated from Michigan to Key West to enjoy the rest of her life in the sun. <BR> <BR> My days were full of walking and fresh food. We only ate out twice. The first night I arrived, we all ordered tuna dishes...and a tuna appetizer <em>246</em> Then, a friendly customer asked if we wanted their tuna! They caught it and the restaurant prepared it, but they had so much, they were giving away ... Wed, 18 Mar 2015 09:56:47 EST Pics from the Keys The Florida Keys are fabulous! I LOVE the weather! We visited Hemingway's home in Key West today and had hogfish for lunch. If you've never had it, try it. It's a mild, flakey white fish. Nom Nom! They like to fry it down here, but they'll blacken or grill it for you too. <BR> <BR> I've been getting my 10k steps in every day...lots of sun! Food has been great. I eat at home, plenty of fresh veggies. <BR> <BR> Here's a pic of a parrot fish that my friend caught in the canal right behin... Sun, 15 Mar 2015 20:10:15 EST And She's Off! <img src=""> <BR> I'm on Day 3 of practicing wall planks (facing the wall with your feet on the wall and hands on the floor). It's such a weird experience being upside down, even if it's for only 10-15 seconds! I did three wall planks yesterday. I also owe myself some pushups for the Resolute Renegade March Captain's Challenge. Today's goal is to do them low and slow. I'm not worrying about my count this time, just really focusing o... Mon, 9 Mar 2015 14:27:51 EST Handstands. Because I CAN! <img src=""> <BR> <BR> Woohoo! I found a new favorite body weight exercise!   The handstand!  I haven't thought about this exercise in years.  I used to walk on my hands when I was a kid. It was especially fun to do underwater! <BR> <BR> I can't remember what I was googling the other day, probably fitness plans, when I came across Chris Salvato's 28 Day Handstand Challenge. <link> </link>   I'm a frequent subscriber ... Sat, 7 Mar 2015 11:17:29 EST Great Job! Keep Going! <img src=""> <BR> <BR> <BR> Great Job! Keep Going! That's what I keep telling myself. I'm hovering around the 40 pounds lost mark, but I'm dying to move on and tackle another milestone! <BR> <BR> INDYGIRL, Beth Donovan posted this pic in one of my Facebook groups this morning and I wanted to share.  If you're a slow loser like me, it's easy to get frustrated.  I had a co worker stop by my cubicle the other day to say she saw me walk... Sat, 7 Mar 2015 10:26:13 EST Week 7, Done and Done Week 7 goals and accomplishments: <BR> <em>248</em> Team Goal: 300 Intentional Fitness Minutes – completed 520 <BR> <em>248</em> Team Goal: ST 3 times/wk <BR> <em>38</em> Team Goal: 7,000 (2 lb.) Calorie Deficit – I was up .8 this morning. It's hard to be too disappointed about that when I know I'm doing the work. <BR> <em>48</em> My Goal: Protein snack at the end of each work day: 4/5 <BR> <em>48</em> My Goal: Stealth health walks at work 5 times – completed 4/5 <BR> <em>48</em> M... Thu, 5 Mar 2015 14:57:45 EST February Measures <img src=""> <BR> Time to consider how we did last month. <BR> <em>38</em> What will you start, stop and continue in March? <BR> <BR> Beginning Weight: 217.2 <BR> End Weight: 215.2 <BR> <BR> Total fitness minutes: 1,633 <BR> Cardio sessions: 21 <BR> Strength sessions: 19 <BR> Tracked Nutrition: 25 days <BR> <BR> Steps <BR> Monthly total: 245,887 <BR> Daily average: 8,781 <BR> Best Day: 14,143 <BR> 10k goal met: 14 days <BR> <BR> T... Tue, 3 Mar 2015 16:07:18 EST Time to get Bizzy <img src=""> <BR> <BR> I'm trying a new workout program that I found on I'm really hoping this one is a better fit than some of the other programs I've tried. I hate the D word, but it's called the Bizzy Diet Fitness Plan. Here's the fitness portion of the program, in all it's simplicity: <BR> <BR> Workout A Upper Body - done on Day 1 and 3 <BR> Cardio HIIT: 1 minute walk, 1 minute run. 20 minutes. <BR> <BR> Weig... Sat, 28 Feb 2015 10:24:00 EST Captain's Challenge - Do You Dare? <img src=""> <BR> <BR> If you read me, you know I love planks and pushups. Seriously, they are absolutely <em>345</em> , no excuses body weight exercises. I say no excuses because they can both be modified to some level to make them suitable for just about anyone. The other reason I <em>26</em> planks and pushups is because you get oodles of benefit compressed in a very short amount of time. AND you start to notice change right ... Thu, 26 Feb 2015 13:08:01 EST Week 6 - It's in the Bag! <img src=""> <BR> <em>292</em> Week 6 goals and accomplishments: <BR> <em>248</em> Team Goal: 300 Intentional Fitness Minutes – completed 490 <BR> <em>248</em> Team Goal: ST 3 times/wk <BR> <em>38</em> Team Goal: 7,000 (2 lbs) Calorie Deficit – Stay tuned! Lately I've been having lower weigh ins in the evening than morning, so I'm holding out for that final weigh in. This morning, I was up one pound, despite spot on tracking to a... Wed, 25 Feb 2015 13:25:15 EST Week 5 Review <img src=""> <em>292</em> <BR> <BR> Week 5 goals and accomplishments: <BR> &#9679;Lose 2 pounds: lost 2.6…What?! <em>40</em> read on to find out why I’m surprised <BR> &#9679;Team Goal: Intentional Fitness Minutes – 300: completed 345 <BR> &#9679;Team Goal: ST 3 times/wk: completed 3 <BR> &#9679;Team Goal: Calorie Deficit – 3500: completed 3710 <BR> &#9679;My Goal: Protein snack at the end of each work day: completed 5/5 <BR> &#9679;... Wed, 18 Feb 2015 13:05:25 EST Counting, What Say You? <img src=""> <BR> <BR> This motivational email crossed my desk today. What do you think about counting calories and tracking? I loathe it! I've become inured to the fact that it's a necessary evil. But I don't want to do it forever. I long for a day when I won't have to. <BR> <BR> Many experts are suggesting to stop now. Eat clean, with a plate balanced with 50% produce, 25% whole grain, and 25% protein and you'll be good to go. ... Mon, 16 Feb 2015 08:57:41 EST BLC 27 Week 4 Review <img src=""> <BR> <em>292</em> Week 4 goals and accomplishments: <BR> &#9679;Lose 2 lbs: lost 1.4 ...weighed in after work and had a better result than the morning! <BR> &#9679;300 fitness minutes: completed 325 <BR> &#9679;ST 3 times/wk: completed 5 <BR> &#9679;Protein snack at the end of each work day: completed 5/5 <BR> &#9679;Stealth health walks at work: completed 3/5 <BR> &#9679;Plan evening meals and fitness 1/week: completed ... Wed, 11 Feb 2015 12:25:14 EST Getting this DONE! <img src=""> <BR> <BR> I increased my plank time to 1:25 and increased my wallsit to 3:00 yesterday, got my 10k steps in, did 60 squats, AND did my back and bicep workout. Here's what Day 2 looked like: <BR> <BR> 3x12 One-arm dumbbell rows, 15# ea <BR> 3x12 Bent over dumbbell rows, 15# ea <BR> 3x12 alternating dumbbell curls, 15# ea <BR> 3x12 wide grip lat pull down, 80#/70#/60# <BR> 3x12 underhand narrow grip pulldown, 80#/70#/60# <BR>... Mon, 9 Feb 2015 07:56:18 EST Zumba, Baby! <img src=""> <BR> <BR> I'm back into a cardio routine starting tomorrow! I rejoined L.A. Fitness for the zumba classes. They have other offerings I like (aqua fit, sauna, spin, etc.), but for now, my focus is the zumba classes. I'm planning 4 days a week at 4:30 or 7 p.m. <BR> <BR> I did my meal planning today and my grocery list is ready! Once my headache goes away, I'll do my back and bicep workout. <BR> <BR> Happy Sunday! Sun, 8 Feb 2015 10:40:30 EST Spiralize Me! <img src=""> <BR> <BR> Look what I got for my birthday! Wee! Look out, veggies, you're about to be spiralized! I'm going to make some spiralized hashbrowns for my husband this morning to thank him :) Sun, 8 Feb 2015 09:13:46 EST Bringing My Resolve! <img src=""> <BR> <BR> I know some people worry about losing control over the weekend because their schedule is up in the air, but I prefer weekends.  It's ME time I struggle to find during the week. I wish there were more weekend days in the week!! <BR> <BR> Today, I did the captain's squat and plank challenge, increasing my plank by 2 seconds.  I'm pretty sure I had more in me.  I psyched myself out by looking at the clock.  I also di... Sat, 7 Feb 2015 12:42:22 EST Happy Mammogram Day <img src=""> <BR> <BR> I had mine today and the mammographer (if that's her title) did a double take and asked if I've been working out.  I swaggered a bit in my  hospital gown shirt and said "Well...I don't like to brag..." <BR> <BR> Haha! That was cool. I guess my muscle definition improved so much over the last year that it showed up in the images. And yeah, I do feel like the girls are shrinking, now that I think about it! <em>... Thu, 5 Feb 2015 23:41:09 EST Big Picture <img src=""> <BR> <BR> Some perspective for me this morning: <BR> <BR> 2014 January results <BR> Starting Weight: 239.2 <BR> End Weight: 233.6 <BR> <BR> 2015 January results: <BR> Starting Weight: 222 <BR> End Weight: 217.8 <BR> <BR> My doctor was right. The downward trend overall is more important than what I lose or don't lose in a week or a month. <BR> <em>9</em> Sun, 1 Feb 2015 13:24:01 EST Stay the Course <img src=""> <BR> <BR> This past week has been difficult for me.  I'm dealing with a lot of changes.   My yoga classes are over, I have a new grandbaby, and I saw an all time low number on the scale last week.  Since then, my portion discipline has escaped me!!  I totally psyched myself out and reverted to some bad eating habits.  Why do we do this?! <BR> <BR> Ive heard keeping the reasons for your goals in the forefront will help you.  ... Sun, 1 Feb 2015 06:53:02 EST Reworking the Plan <img src=""> <BR> I'm reworking my fitness plan a little early since I have to back off on the yoga.  I'm going to start a body weight challenge that consists of push ups,  planks, squats, and wallsits.  I'm going to do the squat challenge I have posted on my page, and the 100 push ups challenge from  Those two challenges include rest days, but I'll do the planks and wallsits daily.  The only other exercise I'd like to... Mon, 26 Jan 2015 08:39:27 EST My First Grandchild <img src=""> <BR> My grand baby arrived at 8 am yesterday, after 27 hours of labor!  My daughter did great,  even at the end when she dropped the 'f' bomb and wanted to just quit.  Mom and baby are doing well. I was completely honored to participate in the delivery. We had our own room where everything happened, nothing like the old days where we were moved to a delivery room and back.  <BR> <BR> The feeling of finally having her here a... Sun, 25 Jan 2015 09:12:57 EST Nerve Issues...Yoga Problem? <img src=""> <BR> I've been having some nerve issues with my right arm and I'm wondering if it's due to the daily yoga.  This would sadden me, but it's clearly the big change I made this month.  I've had tingling in my right hand and minor pain in my wrist.  This morning, I raised my arm above my head and felt a zing through my armpit to my fingers...definitely a nerve thing! I've had something similar in my legs when doing the eagle pose... Thu, 22 Jan 2015 09:44:50 EST My Baby's Baby <img src=""> <BR> <BR> 39 weeks. I'm trying to be patient! Mon, 19 Jan 2015 18:17:07 EST Ready, Set, Halfway There! <img src=""> <BR> <BR> Can you believe we’re halfway through January already? Who else still has their tree and decorations up? Oh my gosh, I'm such a slacker! Mine will hopefully come down this weekend. I put it off because I need to organize my garage to get the stuff back in their boxes. Ugh, I hate disorder, especially when it gets so bad, you don’t know where to get started. <BR> <BR> I’m still going strong with the yoga. One o... Thu, 15 Jan 2015 16:14:33 EST Envy It's not what you think, unless you thought I was going to share my latest experience with a new apple!  I have an Asian grocery store within walking distance of where I work.  Since I was out of oranges and know they help with recovery after yoga, I stopped in and got some.  I couldn't pass up their shiny red neighbors when I saw them! To my delight, the Envy apple did not disappoint! Crisp and not too sweet! <BR> <BR> I had a breakthrough in yoga last night!  I made some progress with the ... Sat, 10 Jan 2015 10:43:02 EST Gadget Girl <img src=""> <BR> <BR> My Fitbit Charge HR shipped today. Thats the middle one one the pic. What can I say, I'm a bit of a gadget girl.  There's nothing wrong with my current fitbit, except the clip is broken and sometimes the sharp edge pinches me.  But as soon as I learned the new one was available,  I placed an order. <BR> <BR> I never pay attention to the calorie burn on my fitbit, but maybe I will now since it will be a measure I'... Fri, 9 Jan 2015 03:42:20 EST January Goals Did I spell these out already? Just in case, here they are: <BR> <BR> Fitness <BR> 1. Attend hot yoga daily. <BR> 2. Kettle bell swings 3x/week. <BR> <BR> Nutrition <BR> 1. Drink green smoothies daily. <BR> 2. Eat more protein earlier in the day. <BR> 3. Track it all! <BR> <BR> I'm going places!! <BR> <img src=""> Wed, 7 Jan 2015 15:55:57 EST Mirror, Mirror <img src=""> <BR> <BR> It's Wednesday already! I feel like the week is going by fast, probably because I have yoga taking up most of my evenings. <BR> <BR> Speaking of yoga, the class was a lot smaller yesterday, slightly different format, called Breathe.  I had a mirror view.  OMG, the instructor says not to judge, but I felt more like a sumo than a yogi!  <BR> <BR> I MUST address my night time eating issues. I honestly thought the e... Wed, 7 Jan 2015 08:14:55 EST Back to Work <img src=""> <BR> <BR> My first day back to work yesterday went pretty well.  I have to say im grateful to be back to a built in routine.  My food was clean, except for the handful of cheese puffs after dinner.  I enjoyed green smoothies for breakfast and lunch, had carrots, bell peppers, sugar snap peas, 2 boiled eggs, an apple and peanut butter throughout the day. After yoga, I had an orange and some cashews. And for dinner, I had chic... Tue, 6 Jan 2015 08:38:43 EST