SAPHRAEL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SAPHRAEL SAPHRAEL's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Fear of Missing Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6089835 For those of us struggling with temptation and cravings, we may be experiencing a fear of missing out. When the pull is strong and we really, really want something, it can be hard to think of anything else. Often, what we need to do is make a slight adjustment to our focus and thought process. <BR> <BR> I got this from Elizabeth Benton this morning. Maybe her tips will be an alternative to white knuckling it through your next temptation. <BR> <em>381</em> <BR> <BR> What happens to your... Sun, 7 Feb 2016 07:57:40 EST 30 Day Review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6089120 What went well <BR> - I tracked EVERY Day <BR> - I did my one thing (missed 5 days), which was 30 minutes of fitness. <BR> - 23/30 days had no processed items in the evening meal <BR> - Batch cooking helped eliminate guesswork / poor choices <BR> - I had a glass of lemon water every day <BR> - I learned there are no new starts. I learned to get curious. I learned to practice positive thinking. I'm practicing to feed my hunger, not my habit. Boredom is the "emotion" I typically feed, so it w... Sat, 6 Feb 2016 08:42:47 EST My Comeback Week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6086798 Lordy, what am I waiting for? I'm 1/3 of the way through the FLFT program and I feel like I've stalled. The hard copy tracker is flashing neon lights where I need to focus my attention. <BR> <BR> Here's the plan: <BR> <BR> Weekly Challenge Goals (2/3 - 2/9): <BR> <BR> 1) <em>318</em> Daily Burn 365 <BR> 2) <em>550</em> Showcase vegetables at every meal, especially cruciferous veggies, they're the most filling; follow carb strategies for fat loss <BR> 3) <em>31</em> <em>301</em... Wed, 3 Feb 2016 12:50:31 EST Stop Restarting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6079735 Elizabeth Benton shared another insightful podcast today. In it she reminded us that we really don't need to throw in the towel and begin anew every time we stumble. Take the long view. When you're working out and you don't perform a rep perfectly, you don't start over with the entire set, do you? I hope you don't! What you do is mind your form and PRACTICE getting better. We are experts at strong starts, but it's time to work on how to keep going. Pretty nice thought, huh? The other t... Tue, 26 Jan 2016 13:16:38 EST Just One Thing. I'm on a Roll! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6072878 Committing to just one thing is paying off. My one thing? Committing to 30 minutes of fitness daily. This morning, I did 45 minutes of Leslie Sansone's Monday routine. I lost three pounds in two weeks. The bigger news is that I've tracked every single day and it's helping. The simple task of writing things down is keeping me mindful. <BR> <BR> My fat loss task this week is to make fat loss friendly breakfasts all week (in addition to tracking and reading/saying affirmations). I'm pretty fle... Mon, 18 Jan 2016 15:56:06 EST Lifting and Finding My New Heavy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6071690 <img src="http://photosaws.sparkpeople.com/guid/be47af90-2412-4967-99fd-4fa38f7c4347.jpg"> <BR> <BR> <em>52</em> Action for the week: Fat loss friendly breakfast <BR> <BR> <em>248</em> Fat loss friendly breakfast: home sprouted alfalfa, 2 eggs, half an avocado, 2 pieces of bacon, and a pile of roasted Brussels sprouts <BR> <BR> <em>248</em> <BR> 3x12 <BR> Wide grip lat pull down 60# <BR> One arm DB row #8 <BR> Bent over 2H DB row, palms in #8 <BR> Narrow grip underhand pull down... Sun, 17 Jan 2016 10:40:31 EST Revisiting First Few Weeks Of Jamie Eason's Live Fit Program http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6071202 <em>249</em> <em>248</em> <BR> Chest and triceps <BR> <BR> I've tried to complete the twelve week Live Fit Program in the past and always felt disappointed to only make it to Week 4. So what? Repeat Weeks 1-4 if Week 5 got too hard! I just need to keep going. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3c063b5e-62f9-4a97-bfe8-b544cf23e286.jpg"> <BR> <BR> My juicer redeemed itself today <em>334</em> Sat, 16 Jan 2016 17:30:05 EST Power Thinking and Bullets and Seeds http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6070233 Just for today... <BR> I will do 30 minutes of fitness <em>248</em> <BR> <BR> I love when I can check that off my list before I read my daily affirmations in the morning! <BR> <BR> I listened to my Week 2 Fat Loss Coaching call (Elizabeth Benton @ primalpotential.com) while on the elliptical this morning. Really good stuff. Each week, she assigns the group a task. Week One was tracking. Track when and what you eat, track how you feel throughout the day (hunger, cravings, energy). The... Fri, 15 Jan 2016 13:17:08 EST My Reminder Cards List is Growing! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6066889 After blogging about the nonexistent cravings, they came back with a vengeance. Talk about speaking something into existence! Sheesh! It started with carbs for breakfast. It was a choice. I should've chose differently. Instead I let that choice set the tone for the day. I tracked it all, but I don't even want to share it. The point of tracking is to find the pitfalls and work around them in the future. REMINDER: A bad choice should be followed by a good choice. Carbs in the morning ... Mon, 11 Jan 2016 16:57:39 EST Every Choice Matters http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6064693 Every Choice Matters is a new reminder card for me. I haven't made it all the way through the Beck book, but I've been seeing people talk about No Choice as a reminder dealing with unplanned food and cravings. I've decided to take the negativity out of the learning. One of my goals this year is to be relentlessly positive in all aspects of my life. Every Choice Matters versus No Choice is not only more positive, it's a subtle, but powerful distinction. Every Choice Matters means I have c... Sat, 9 Jan 2016 09:02:10 EST Biggest Loser Challenge 30 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6063050 If you're interested in a 12 week challenge, consider joining the Sparkpeople Biggest Loser Challenge. We're about to begin Round 30 later this month. Registration ends this Friday, so if you're interested, here's a link to the site for more information and to register: <BR> <BR> <link>sites.google.com/site/welcometoblc/ </link> Thu, 7 Jan 2016 11:34:06 EST Diving into Beck Blue http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6058142 The Christmas tree and decorations are back in the garage. Hello, 2016! Last year, I kept the tree up far too long. My goal this year is to keep pressing forward. No more languishing on the sofa. Do It Anyway is the name of the game. <BR> <BR> I'm reading through Chapter 2 of The Diet Trap Solution, aka Beck's Blue Book. I found an app called Wunderlist that I'm using on the kindle. I have a hard copy day planner and notecards too, but this one stop electronic format is nice to review... Sat, 2 Jan 2016 16:04:27 EST Why So Punitive? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6056058 I've noticed a lot of restrictive goals as people plan their new year. Do you think crafting your goals and vision in a positive way will help results or is it just semantics? <BR> <BR> Example: No added sugar versus healthy whole foods that enrich my body <BR> Example: No eating after 6 p.m. versus Eat last nutritious meal of the day by 5 p.m. <BR> <BR> Restricting yourself can work, but isn't reframing the goal positively more appealing? What's the risk? Maybe you feel a positive statem... Thu, 31 Dec 2015 11:30:21 EST Who Was That Woman? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6055982 I started my day by reviewing my blogs, paying particular attention to what I was saying when I was losing. It's hard to believe that inspired go getter was me! But it's also a great comfort because I know I can do it. What I saw in those blogs and my exercise logs is that I was averaging 13k steps. I don't know what I'm averaging now, something around 5 to 7k? I can't remember what I was doing to maintain those levels. I know I was dedicated to the walks at work. I need to check in wit... Thu, 31 Dec 2015 09:38:29 EST Just to Put Them Out There http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6055568 My overall goal this year: Achieve my best health by working out each morning, meeting my step goals, and eating fat loss friendly foods <BR> <BR> <BR> Here are my daily goals for January: <BR> <BR> <em>414</em> <em>67</em> Morning <BR> Lemon water and Apple Cider Vinegar shot <BR> Review daily affirmations <BR> 30 minutes fitness <BR> Pushups <BR> <BR> <em>311</em> Midday <BR> Walk at work <BR> <BR> <em>31</em> Evening <BR> One household chore <BR> Zumba Mondays <BR> <BR> ... Wed, 30 Dec 2015 19:19:00 EST A Designed Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6054534 I listened to Michael Hyatt's podcast today. It's a three part series leading up to purchasing a 5 day course. Everybody has a great idea these days and it's all for sale. But occasionally, they lead in with a few free goodies. <BR> <BR> This particular series focuses on living with intent. Do you drift through life or are you driven? <BR> <BR> I can honestly say I've been drifting in all aspects of my life, even my career. Typically, I'm driven in my career, but not lately. <BR> <BR>... Tue, 29 Dec 2015 09:01:03 EST My New Raw Tool http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6052542 I got a dehydrator for Christmas! I've been perusing raw cookbooks and websites for inspiration. What fun! <BR> <img src="http://photosaws.sparkpeople.com/guid/6524c0ce-32bf-4562-8eef-c7b93baaca5a.jpg"> Fri, 25 Dec 2015 15:12:27 EST One Push Up Per Day Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6052436 <img src="http://photosaws.sparkpeople.com/guid/248db3c6-727f-4883-b754-40e9b16c1952.jpg"> <BR> <BR> In the spirit of focusing on "just one thing" I'ma promise myself one pushup per day. Will I do more? You bet! But pressure's on to do just one. This brilliant challenge comes from Teresa at Eat, Drink and Be Skinny. The challenge begins on January 1, but I'm getting a head start by starting today! <BR> <BR> You in? <BR> <BR> <link>eatdrinkandbeskinny.com/30-day-push-<BR>up-challeng... Fri, 25 Dec 2015 09:53:54 EST Preparing for 1Q16 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6049640 Here are my responses to an email I received from my fat loss coach. <BR> <BR> 3 reasons you need to make changes to your food & mindsets <BR> 1. To have freedom from obsessing over weight loss. I would love to conquer this so I can redirect my time and energy to improving my relationship with my husband. <BR> 2. To no longer be at the mercy of cravings <BR> 3. To look and feel amazing <BR> <BR> Why these changes can't wait <BR> I've waited long enough. The obsession is exhausting. I des... Sat, 19 Dec 2015 04:52:41 EST Willpower: the Ultimate Fair Weather Friend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6047816 "Rule-based eating relies exclusively on willpower - and willpower is the ultimate fair-weather friend. Willpower only works, or works its best, when you don't need it." <BR> ~Josie Spinardi <BR> <BR> Willpower functions based on a combination of the two basic motivational factors: feelings and time. So, how you feel (pleasure or pain) at a given point in time (now or later). Your behavior will result in you feeling either good or bad, and you're either going to feel it now or later. Given t... Tue, 15 Dec 2015 09:34:23 EST Have Your Cake & Skinny Jeans Too http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6046270 I'm reading through Have Your Cake & Skinny Jeans Too. <BR> <BR> It works to break the dieter mentality, starting by not making any food off limits (which is such an alien concept to me right now) and work on what she calls Hunger Directed Eating, getting back in tune with your body's cues. I would say up until a few years ago, I was a run of the mill over eater. But over the past few years of experimenting, I've packed on a lot of dysfunction by getting suckered into trying this diet plan... Sat, 12 Dec 2015 08:18:52 EST Now Always Matters http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6045769 Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> Now Matters <BR> What I read a few days ago: <BR> At this time of year, it's important to remember that the choices you make right now DO matter. It's a faulty dieter mentality to say I'll start tomorrow or Monday or some other magical date. You only have control of your actions right ... Fri, 11 Dec 2015 07:26:59 EST Deserving More than Over Indulging http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6043648 Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> Goal setting and big rocks, two things I want to nail down before January. <BR> <BR> 3 month goals <BR> Goal 1: Lose/convert 24 pounds of fat to lean muscle mass. <BR> Plan: Fat loss friendly foods (fat, protein, fiber); Zumba every Monday, lifting heavy 2-3 times per week <BR> <BR> My... Mon, 7 Dec 2015 08:00:29 EST Zumba is Back! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042425 Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'mfinding opportunities to MOVE. <BR> I choose me. <BR> <BR> Despite my coach's suggestion, it's occurred to me that doing just one thing doesn't work for me. It's lopsided. I need just TWO things to focus on: one nutrition thing, one fitness thing. I typically have great success by getting my legs under me with a regular fitness routine. I've been avoiding real fitness lately, you know the kind w... Fri, 4 Dec 2015 18:38:06 EST Presenting the Pink Book http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6039481 Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> I had a really great day yesterday. Let's see if I can recall what I ate. I started with lemon water and tea. For a much later than usual breakfast, I sauteed cabbage with leftover ham. (I'm trying some intermittent fasting, which is just extending the time of not eating around my sleep... Sun, 29 Nov 2015 12:28:08 EST Beck's Blue Book http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6038929 Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I choose me. <BR> <BR> I'm reading the Diet Trap Solution by Dr. Beck (the blue book). If you haven't heard of Beck, she's a psychologist specializing in cognitive behavior therapy. The essence of the training is that we have the capability of learning and retraining our brain. It just takes practice and a lo... Sat, 28 Nov 2015 08:40:29 EST Enter Green Smoothies http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6037237 Well, they never really left, but green smoothies are back to center stage for awhile. <BR> <BR> Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'm managing my portions and minding my hunger and fullness cues. <BR> I choose me. <BR> <BR> I just realized that if I hold it together and lose 2 pounds per week, I'll be back where I started this BLC challenge by the end of it! I am where I am. I'm trying not to focus on the weight, but on the daily ac... Tue, 24 Nov 2015 13:45:18 EST Pressing on http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6034325 Just for today... <BR> I'm eating food that fuels my body, food that loves me back. <BR> I'm managing my portions and minding my hunger and fullness cues. <BR> I'm swinging a kettle bell. <BR> I choose me. <BR> <BR> I’m resting from the kettlebell training today. I went home after sitting at work all day and had some really bad leg pain down the outside of my right leg. It’s noticeable when I walk, but walking helps. Doing a standing knee raise is where I really feel it, which tells me ... Wed, 18 Nov 2015 15:44:09 EST After Sleeping On It... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6033802 Just for today, I'm eating food that fuels my body, food that loves me back. <BR> Just for today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I'm swinging a kettle bell. <BR> Just for today, I choose me. <BR> <BR> Today is Day 3 of my kettle bell training. The DVD I'm using has three different workouts. I did all three yesterday, but this morning I just did the first two, which was worth 385 swings. I know there's a lot of other kettle bell exe... Tue, 17 Nov 2015 17:52:08 EST And Out of Left Field... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6033199 Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for today, I'm swinging a kettle bell. <BR> Just for Today, I choose me. <BR> <BR> I started this blog in the morning and kept coming back to it throughout the day. As the day progressed, so did my mood. <BR> <em>24</em> <BR> <BR> Today is Day 2 of the Kettle bells! <em>244</em> I got Tracy Riefkind's Give ... Mon, 16 Nov 2015 16:32:06 EST Daily Commitments http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032459 Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I'm managing my portions and minding my hunger and fullness cues. <BR> Just for Today, I choose me. <BR> <BR> I have been wondering how I gained back 20 pounds in four months. Oh my gosh, that's almost half of the weight I lost! I'm crestfallen. Bigger portions definitely played a part. Calories aren't free, no matter... Sun, 15 Nov 2015 10:18:51 EST Eating Food that Loves Me Back http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6031047 Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> November 11, 2015 <BR> I missed a day of blogging. I wonder if it was because I didn't want to share that I had an ice cream cup. Well, my dirty secret is out now! I'm cool with that. It was a choice and I made it. Last night I chose to blend a frozen banana, some cocoa powder and homemade ... Thu, 12 Nov 2015 15:17:31 EST You have to NAME it to CLAIM it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6029338 Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> I did it! Nary did a piece of junk food cross these lips! Nor did I overeat. I did have fried chicken for dinner and did not toss out the skin. I ate it and liked it, <em>304</em> very much! On the spectrum of doing things that are good for me, I take the <em>8</em> gold star, despite... Mon, 9 Nov 2015 14:13:17 EST Just for Today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6028651 Just for Today, I'm eating food that fuels my body, food that loves me back. <BR> Just for Today, I'm abstaining from sweets, nut butters and chocolate. <BR> Just for Today, I choose me. <BR> <BR> I think I just uncluttered my daily affirmations! <BR> <BR> The baby shower expo in Seattle was a hoot! My daughter is expecting my grandson in January. She and I felt like wiped out trick er treaters after a long night after we explored all the booths, gathered all the samples, literature, and a... Sun, 8 Nov 2015 10:20:01 EST Still Pressing Play http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6026926 <em>248</em> 21 DFX Pilates <BR> <em>248</em> 30 minutes elliptical <BR> <em>248</em> Food prep <BR> <em>248</em> Day 3 Oprah and Deepak meditation <BR> <BR> I took a mental health day from work. I rarely do this. When I do, it's typically soon after a vacation. I'm just never ready to come back! <BR> <BR> I had a productive morning. I made salmon fritters with leftover butternut squash for breakfast, made almond milk, turkey muffins, crockpot chicken, and some cocoa / nut b... Wed, 4 Nov 2015 23:27:29 EST Noisy November http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6025154 I feel so good. Meeting commitments will do that! Yesterday started and ended with a spin on the elliptical. In between, I batch cooked some fajitas, made some almond milk with the powerhouse Vitamix, listened to the mindfulness summit, AND ate no sweets. November is seeing my better side:) Even higher quality chocolate has no place in my life right now. Slippery slope items are not welcome! <BR> <BR> Today's plan: 21 Day Fix Extreme, plank, wallsit, yoga, real food, good sleep. <BR> ... Mon, 2 Nov 2015 06:40:56 EST The Time for Trying is OVER http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6024638 A great email crossed my desk today about trying and how it is really an allowance for failure before you've even started. That may be more of a tough love message many don't prefer to hear, but I can see some truth in it. Nike really nailed it with their Just Do It slogan. <BR> <BR> I'm not trying in November, I'm DOING. I started with my plank and wallsit. Times for both are improving nicely. I finally stopped thinking about the elliptical and actually used it this morning, despite the ... Sun, 1 Nov 2015 10:22:49 EST Finding My Way http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6024067 An entire month with no blog? That is not like me! It did me no good to be away for so long! I've been really struggling to do anything lately. I was doing well and seeing all time lows on the scale from March through July. Then my dear friend passed away the day before her birthday in July. I'm not using that as an excuse, but it seems to be where I stopped many of my healthy practices. Every little thing has been challenging, even something simple like picking a standard time to work out... Sat, 31 Oct 2015 08:16:32 EST Week One Reflection http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006832 <em>204</em> Week 1 Reflection <em>204</em> <BR> Hold on to your hats, it's gonna be an amazing 12 weeks! <BR> I dusted off an old weekly review template. It was humbling to see what I was doing back in June. It was also reassuring. I can and will get back to those levels. <BR> <BR> <em>323</em> Fitness Goals <em>323</em> <BR> 1. 200 Fitness Minutes: 178 completed. Wow, how the mighty have fallen! Or at least taken a three month break! I was averaging 400-500 minutes las... Wed, 30 Sep 2015 13:18:43 EST Sprouting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005739 I just bought some mung beans from the local Asian grocery store. I can't wait to soak them and make some stir fry sprouts. I had some homemade lentil sprouts on my salad today. It's very cool to be able to grow things! I have yet to master growing things in soil. My poor basil plants are crying as we speak! But soaking and rinsing, that I can do!! <BR> <BR> What have I learned lately? Not much, but I have reaffirmed some things I already knew. If you read me, you know I've been follo... Mon, 28 Sep 2015 19:06:54 EST Finding What Works for You http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004304 Great primalpotential podcast today.  <BR> <link>primalpotential.com/what-works-for-y<BR>ou/ </link> <BR> <BR> Love the message that there are WAY too many factors to create or follow a one size fits all program.  One major factor is that we are all at different places relative to the myriad of all the other factors. <BR> <BR> In the project management class that I teach, one of my tag lines is that you don't need to know all the answers, you just need to ask the right questions.  We... Sat, 26 Sep 2015 08:45:15 EST September 23 Reflection http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003441 Today's one thing: no added sugar <BR> <BR> Daily affirmations: <BR> I am decisive. <BR> <BR> I make nutrition and fitness choices that help me reach my goals. <BR> <BR> Sleep quality - Great! 7 hours on the machine. <BR> <BR> Supplementation: yes, calcium, D3, chromium picolinate <BR> Hydration - Y <BR> Mobilization - Y <BR> Movement/exercise - 2.5 miles of Leslie Sansone dvd <BR> <BR> Nutrition <BR> B - 8:30 a.m.salmon, 2 eggs, couscous, bacon, mango avocado salsa <BR> S - noon bacon ... Thu, 24 Sep 2015 17:29:05 EST September 22 Reflection http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002574 <img src="http://photosaws.sparkpeople.com/guid/52483c25-d90d-4ef2-b65d-b846c91d2200.png"> <BR> <BR> Today's one thing: no added sugar <BR> <BR> Daily affirmations: <BR> I am decisive. <BR> <BR> I make nutrition and fitness choices that help me reach my goals. <BR> <BR> Sleep quality Great! 7 hours on the machine. <BR> <BR> Supplementation: yes, calcium and D3 <BR> Hydration - Y <BR> Mobilization (stretching) Y <BR> Movement/exercise - 60 squats, 1 hour Leslie Sansone workout and lots ... Wed, 23 Sep 2015 08:59:16 EST September 21 Reflection http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001988 <img src="http://photosaws.sparkpeople.com/guid/3a0fd933-af4d-47f5-985c-d9efddc1dc5e.jpg"> <BR> <BR> Today's one thing: Go sugar-free <BR> Daily Affirmations: <BR> <BR> I am decisive. <BR> I make food choices that help me reach my goals. <BR> I am stronger than I was yesterday. <BR> My body has all the answers. <BR> <BR> Sleep quality: Great! 7.25 hours using the CPAP machine <BR> Hydration: Not at the levels I normally drink because we were out and about. I miss my routines! <BR> Supp... Tue, 22 Sep 2015 10:28:27 EST Your Daily Routine Justifies Where You Are http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000228 <img src="http://photosaws.sparkpeople.com/guid/4426e73f-ea6e-4834-bd0c-9b15ff446819.jpg"> <BR> <BR> I'm sprouting quinoa. My jar looks like a flying nun with the nut milk bag I repurposed for a breathable top! <BR> <BR> My Whole Life Challenge starts today.  I'm doing the flexible Lifestyle nutrition plan..paleo lite that allows for yogurt and legumes. <BR> <BR> My latest learning from Primal Potential: "Your daily routine justifies where you are."  Think about that for a moment.  Whe... Sat, 19 Sep 2015 11:45:05 EST Reflecting on the Summer of 2015 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994228 <img src="http://photosaws.sparkpeople.com/guid/9d7600f0-40e8-4064-98a7-eaf25833f592.JPG"> <BR> <BR> I was looking over my weight loss progress recently because I recently started swinging the wrong way. Oopsy daisy! Time to reel it in and figure out what’s what. <BR> <BR> I went to visit my dear friend Tracy in March. She moved to Florida to live and continue her fight against cancer. It was the most special trip. I reconnected with one of my best friends from high school who was ... Wed, 9 Sep 2015 15:20:08 EST Just for Today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992557 I received this email this morning. It was as if she'd seen what I ate yesterday and knew she needed to intervene. Are you too stuck on "I'll start tomorrow"? <BR> <BR> <BR> <BR> Hi Brenda, <BR> <BR> <BR> It’s a slippery slope, that gear up mindset of “I’ll start tomorrow”. Our intentions are good – harnessing our energy to give it all we’ve got and fully commit with a clean slate. However, that mindset gives us permission to go hog wild until tomorrow – indulging to o... Mon, 7 Sep 2015 09:05:53 EST Plan, plan, plan...It's Time to Execute! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5989684 <img src="http://photosaws.sparkpeople.com/guid/9176f8a6-26c3-4766-ad17-afb7ba8da300.jpg"> <BR> <BR> I had my annual visit with my sleep doctor today. I know I blogged about this last year, his amazing aptitude for getting personal information out of me! And with such a simple open ended question, “So, tell me what’s new?” I won’t bore you with the update I provided, but I came away again wondering how he does that! <BR> <BR> I used my CPAP machine 329 out of 365 days for an av... Wed, 2 Sep 2015 14:42:53 EST Challenge for the Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988998 I just joined Spark's Small Changes Challenge. The first day's challenge is to share my goals. Taking the advice from Elizabeth at primalpotential.com and the concept of Tiny Habits, my goals are very tiny and very specific: <BR> <BR> No added sugar <BR> <BR> One daily walk at work <BR> <BR> I know Elizabeth suggests to select just one small thing and do it until it becomes a habit, but I felt like I needed to pair a nutrition goal with a fitness goal. I'm fighting against myself to ma... Tue, 1 Sep 2015 18:13:06 EST Do You Blog? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988935 <img src="http://photosaws.sparkpeople.com/guid/fc3f8c8e-192b-43b3-b7b3-51b76d6c9fd7.jpg"> <BR> <BR> My blog feed has slowed down to a trickle. If you're a friend already, please note that I'm reading you, even if I don't always comment. If you aren't a friend, but you blog regularly, or even occasionally, please consider adding me as a friend. Finding your blog in my feed will be easier than a random perusal. If you maintain a blog not on Sparkpeople, let me know that too. I'd love to c... Tue, 1 Sep 2015 15:55:29 EST