SHANALFOSS's SparkPeople Blog SHANALFOSS's Blog on SparkPeople, home of free diet plans and a healthy living community 3 to 1 ratio (3 positive's for every 1 negative) <img src=""> <BR> <BR> 3 to 1 ratio (3 positive's for every 1 negative) <BR> I have used this method several times in my own life & work life, the majority of my negative actions or thoughts get canceled out from my 3 positive's. <BR> <BR> <BR> <link> </link> <BR> <link> </link> <BR> <BR> <img src=" Thu, 24 Apr 2014 02:31:57 EST exercise light bulb-HIIT (does it really work) <img src=""> <BR> I just found an article in women for first magazine (Walk a Little, Lose a Lot!) <BR> 30 seconds of HIIT <BR> <img src=""> <BR> Is it really that simple? Why did it take years for me to find this out? <BR> <BR> <link><BR>xercise/thirty_sec_hiit.htm </link> <BR> <img src=" Thu, 24 Apr 2014 01:27:47 EST no more excuses <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <BR> <BR> Wed, 16 Apr 2014 04:48:01 EST every step makes a difference <img src=""> <BR> <BR> <BR> Along my emotional struggles, I have found; I WANT TO LIVE healthy, and happy & self image really isn't everything. <BR> <BR> I have met a lot of people along my journey; all have taught me life is important to accept good with bad. This last year I felt there was more bad then good, after evaluating both I have 100% good because I'M ALIVE. <BR> <BR> Stress has always been a factor, so I thought; I realiz... Sun, 23 Mar 2014 02:01:24 EST starting over; dusting the cob webs off <img src=""> <BR> <BR> I official am back 2 a little above 10 lbs lost, since my weight journey, looking for a easy starter yoga dvd. I finally broke down in Dr. Office, she basicly Instructed me 2 get off my bleeeep, & get moven. So here I go again, just wish the snow here in Maine was gone enough to get moven outside. Fri, 21 Mar 2014 03:04:21 EST broke 20 day streak <BR> 6/14/13-Friday I was @ wendys ordering a honey mustard flat bread & root beer rolled right off my tongue in drive thru. I even had a water with me, but it was warm from the sun. I stared @ the soda for minutes b4 I grabbed it & took a sip then couldn't stop till it was gone (I made 20 days on streak) Saturday morning my mom bought dollar tree orange soda & I had a half a glass, wow was that way to sweet (I use to drink half a bottle a day). Mon, 17 Jun 2013 01:30:10 EST back trouble-no activity for 72 hours (CABLE TV SUCKS WHEN YOU SEEM TO BE LAYING THERE 4EVER) friday- 1st time ever had to call supervisor to relieve me (@ 3am). I was walking slower then a turtle while holding my breath to control the pain, while sitting from my hips to my toes went numb. I rarely call in I just push through until I leave to get into my doctors. I managed to get in @ 12:30 & I guess I did a good job on my back (still have no idea what this time). Doctor limited me to NO ACTIVITY 72 HOURS. <BR> <BR> NEEDLESS TO SAY CABLE TV SUCKS WHEN YOU SEEM TO BE LAYING THERE ... Mon, 10 Jun 2013 18:51:55 EST tummy tuck belt (1st week) 1st week of tummy tuck belt; can see a little difference in stomach-nothing huge. <BR> <BR> <BR> NO SODA-8 day streak & still going <BR> <BR> <BR> <em>363</em> hit my 300 minutes (fitness) weekly for streak, I've hit 120 standing ab crunches daily. I've done less cardio this week. <BR> <BR> Energy level-feel like the energizer bunny (most of the time) <BR> <BR> <BR> Fit into shorts without having to suck in to button them. <BR> <BR> <BR> Eating-a few ups & downs for a few meals, ... Sun, 2 Jun 2013 21:22:48 EST 1st vblog <em>334</em> Sun, 2 Jun 2013 21:17:00 EST walking past (saying no) all week I have walked past cakes, brownies & cookies (even when I had to make them) @ work. <BR> I have been trying to keep sweets & junk food out of the house; my mom brought home dunkin donuts & muffins for breakfast (I looked at it, even smelled it) I did not eat any & walked away from it. Before, I could not resist I would eat until I couldn't stuff anymore in. <BR> I would beat up on myself for days & end up eating more crap. <BR> <BR> I hit my 30lbs lost (pretty excited about that... Sun, 26 May 2013 22:42:09 EST bad 1st week back to work working overnights this week killed my sleep patterns, I felt like a walking zombie most of the time. <BR> I can say that the 18days of being on vacation my schedule was; watching what I ate, how often I ate it & exercising as much I as I could. <BR> <BR> This week was; trying to eat every 3 hours, sleeping days, & only getting a few days of full exercise in. I was so tired this week, as soon as I walked into the house I couldn't wait to crawl into bed. when my alarm went off I kept hitt... Tue, 21 May 2013 20:15:11 EST 10 pounds in 19 days Pretty excited I remained very focused while on vacation with exercising; strength training daily & cardio daily or every other day. I officially hit the 10 lbs loss, 1 day over my goal when I got back 2 work. I'm so close to 30 pounds lost. <BR> <BR> Eating healthy is easier, my cravings are far & between, still need 2 work on lower sodium foods. <BR> <BR> Have been really thinking about stop smoking, I really can't believe its been over 10 years since I started up again. <BR> <BR> Have... Fri, 17 May 2013 05:16:58 EST vacation over, back 2 work 1st day back 2 work from having 18 days off. <BR> Loved the family time spent (it was much needed) <em>100</em> <BR> Workouts were so so this week, took a few days off from cardio, did still do strength training tho <BR> Thanks for all the great support <BR> My eating went ok, I really need 2 focus on fighting my cravings Wed, 15 May 2013 13:46:16 EST 3 days straight of rain today was a struggle crawling out of bed; my body aches all over, pain meds. just are not cutting it during this weather. <BR> <BR> I tracked all I ate, although I really didnt concentrate on how often I ate. my meals were not well balanced meals (more snacks) <BR> <BR> Excercise was not good today; I did my neck genie, my inner & outer thigh exercises, & my upper body weight exercises. <BR> <BR> tommorow is a new day, I will push myself more to remain on track. <BR> Sat, 11 May 2013 23:10:34 EST doctor news went to the doctors to have my back put back in <BR> <BR> BAD NEWS- lower back was out <BR> <em>39</em> <BR> <BR> GREAT NEWS- my neck & shoulders were great <BR> <em>224</em> <BR> <BR> Doctor suggest more core work, & keep up what I'm doing already for upper body strength training. <BR> <BR> Vacation is getting close to the end; had a great 2 weeks with my kids. <BR> <BR> <BR> <img src=""> <BR> <BR> I want to thank all ... Thu, 9 May 2013 00:09:47 EST 5/5/13 GREAT WEEK <BR> <BR> 1. lost weight <BR> 2. exercised all 7 days this week <BR> 3. did not stay in bed all day <BR> 4. ON VACATION (no work) for 18 days <BR> 5. knee & back pain 5 out of 10 most days, <BR> 6. new med. Evening Primerose oil has been working for the (emotional staircase) <BR> 7. eating this week (high sodium) & (low protiens) need to work on that <BR> 8. need to burn more calories (intensify exercises) <BR> 9. focus more on becoming positive with self image <BR> 10. 3rd w... Sun, 5 May 2013 22:39:55 EST