SHAWFAN's SparkPeople Blog SHAWFAN's Blog on SparkPeople, home of free diet plans and a healthy living community Good Thursday... Hello friends, <BR> <BR> Something must have clicked cause today was a good day all around. Other than the stress of work, that is. <BR> <BR> Today was great for nutrition. Had a fruit smoothie for breakfast, no mid morning snack, a spinach salad for lunch, with a bit of dried cranberries, almond slices, cucumber slices, peas, carrot sticks and a bit of ranch for dipping purposes. <BR> After lunch I had a greek yogurt, an apple and 2 tablespoons home made peanut butter. <BR> A Kind prot... Thu, 4 Feb 2016 20:21:34 EST Wednesdays Entry Hello friends, <BR> I need to be in bed very soon so this will probably be short...again. <BR> <BR> Today was a good day for movement. <BR> 45 minutes walking this morning. <BR> 21 minutes with Jamie McFaden video on leg work, also this morning. <BR> 31 minutes on elliptical this evening at the gym. <BR> Stair climbing throughout the day. <BR> <BR> Step count for the day: 14,056 - 6.13 miles. <BR> <BR> And weigh in today with BLC30 - I lost 1 pound from last Wednesday to today. <em>104<... Wed, 3 Feb 2016 21:16:42 EST Tuesday entry Hello friends, <BR> <BR> Not a bad day, even with the rain this morning. <BR> Elliptical workout before work totaling 35 minutes. <BR> Walking throughout the day, plus stair climbing. <BR> Didn't eat any chinese food that was ordered by office manager. <BR> Kept to plan, pretty much, with a couple of small exceptions. <BR> <BR> Step count: 8,385 for today. Could have been better had I gotten a workout in this evening, as I'd planned. Didn't happen though. Became a couch potato. <em>24<... Tue, 2 Feb 2016 22:08:51 EST Great start....kind of bad finish... Hello friends, <BR> <BR> I started out the day full blast with 48 minutes walking, then walking throughout the day. <BR> Had planned on going to the gym after work. That didn't happen because my tummy started acting up. Ran back and forth to the restroom all day. <em>39</em> <BR> At least I got my steps in. <em>246</em> <BR> Managed to get in over 10,156 steps for the day anyway. I'm not going to complain too much. <BR> Tummy is feeling a little better and I'm not making as many tr... Mon, 1 Feb 2016 22:38:09 EST Monday Mornings.... <img src=""> <BR> <BR> <BR> Good morning and Happy February 1st! <BR> <BR> Don't let the photo fool you, IT WAS HARDER THIS MORNING!!! <em>334</em> <BR> <BR> Once I got to work, it was a bit easier. Did get a good walk in this morning. No body weight, however. Will save those until this evening. <BR> <BR> Still feeling a bit under the weather with stomach cramps and having to lea... Mon, 1 Feb 2016 09:56:04 EST End of weekend.... Thank you to all for the positive comments and well wishes from yesterday. Will still tired, and this will be short because of it, today was a better day. <BR> <BR> Slept a bit better last night, since DH and I had the house to ourselves for a change. We got up early and managed to get to the gym early this morning before the crowds. I was able to get in some modified exercise with Jamie McFaden then 35 minutes of elliptical. <BR> The rest of the day wasn't really active. I did some st... Sun, 31 Jan 2016 20:58:13 EST Quick blog for Saturday Sorry I've been missing in action the last couple of days. Been really tired through out each day. Haven't had much energy to do anything. Read too much and it puts me to sleep. Get on the computer for too long and that puts me to sleep also. <BR> Getting out of the house has been hard, except to go to the store for groceries. Once back home, though, it's the same thing. <BR> Been having a bad cough and sneezing a lot. Probably the cold coming back that I thought I'd licked a couple... Sat, 30 Jan 2016 22:38:06 EST Great Fitness Tuesday Short blog: <BR> <BR> 35 minutes elliptical this morning <BR> 30 minutes Jessica Smith Walking Workout this evening <BR> Climbing 5 sets of stairs today <BR> Plus Daily Walking <BR> <BR> Total steps: 13,156 <BR> <BR> Excellent food today <em>104</em> <BR> <BR> BLC30 Weigh in tomorrow morning. Keeping fingers crossed. <BR> <BR> Have a good night everyone. Sleep well. <em>247</em> Tue, 26 Jan 2016 22:23:10 EST Better day Monday... Hello friends, <BR> <BR> First of all, thank you all for the well wishes and comments on my blog yesterday. Still a little down today and tired yet. That's going to happen when you catch a bug. Have to get through it the best way possible. Will be heading to bed shortly to get a better night's sleep. <BR> <BR> I think that has been a lot of my issues. I've been staying up too late every night, to "catch up" with all email or something on Sparks or something else. No matter how many ti... Mon, 25 Jan 2016 21:27:33 EST Weekend Wrapup Hello friends, <BR> <BR> Not too much to tell about the weekend, other than being sick. I slept a lot this weekend, and evidently needed it. Didn't get much in exercise done, until today. Even that wasn't as much as I'd hoped to do. <BR> <BR> Kinda wasted too much time while DH was out shooting photos, catching up on a bit of a program that I'd heard had been good back in 2002. It only lasted one season, and because like a cult classic, I guess. Got too involved with it, after finishi... Sun, 24 Jan 2016 21:59:36 EST Wednesday and Day 1 of the BLC30 Hello friends, <BR> <BR> I will give myself credit for getting in over 13,500 steps in today! <em>244</em> A lot of walking, yes, and a lot of stair climbing. And I have to give myself credit for losing a pound since last week. <em>224</em> <BR> <BR> Today is Day 1 of the BLC30. Still need to report that pound loss before I go to bed. Will do that shortly. <BR> <BR> We had a good 3 inches of snow last night into this morning. Roads weren't bad when DH and I left for work this... Wed, 20 Jan 2016 21:54:50 EST Tuesday entry... Hello friends, <BR> <BR> First, thank you all for your concern over my worries about my daughter and grandchildren last night. They came home not too long after I posted my blog. It was too late for me to hop back online to update though. But thank you. They were fine. She had lost track of time, I guess. Was having too much fun with her new friend and the kids. <BR> <BR> Anyway, today didn't go the way I'd hoped it would. Mostly because of the weather. It's been snowing and icing o... Tue, 19 Jan 2016 22:28:06 EST Better Monday Hello friends, <BR> <BR> Today was definitely a better day. This weekend just wasn't that great for me. <BR> Why do weekends have to be so hard? Because you get off your schedule that has been a whole week, Monday thru Friday, and weekends tend to be more laid back. Not necessarily every weekend, but a good portion of them anyway. <BR> <BR> I will give myself credit for walking for 30 minutes this morning, and for doing half of a body weight cardio exercise, also this morning. Then co... Mon, 18 Jan 2016 22:11:40 EST Not such a great Saturday....But... Hello Friends, <BR> It's FREEZING here!! I went out ONCE today, to get some coffee this morning, and have not gone out since. Too cold!! <BR> Spent the day doing laundry and house cleaning, for the most part. Didn't have too much motivation to get any exercise in, other than these activities. <BR> And I stayed off my electronics pretty much the whole day, until just recently. We'll see what tomorrow has to bring activity wise. <BR> <BR> As for now, I'm heading to bed for, hopefully, ... Sat, 16 Jan 2016 22:36:08 EST Never Quit Pledge - Pass it on Please respond that you want your name added to the bottom of the list. <BR> <BR> Never Quit Pledge <BR> <BR> Today, I promise I will not quit. <BR> <BR> I pledge that no matter, how many ups and downs I pass through, I will continue on my journey. <BR> <BR> I pledge to make a NEW START today, and forgive myself for my past, and to stop being so critical of myself. <BR> <BR> I pledge to take control of myself, to stop making excuses, and stop blaming other people or situations. <BR... Fri, 15 Jan 2016 07:08:01 EST It's Thursday ALREADY!! Good morning my friends! Happy Thursday!! <BR> <BR> This week has been a whirlwind of activity. First with work, being that it's the beginning of tax season. Then with family and lastly with fitness. <BR> <BR> Monday, yesterday and Today, I'm doing pretty well in the fitness department. Lots of walking and elliptical to get my steps in for one of my challenges. Yesterday I had over 14,000 steps. Today, I'm already over 7,000, and that's just from a 50 minute walk this morning! <BR> <... Thu, 14 Jan 2016 08:53:27 EST Monday and the beginning of a new week and Challenges Hello friends, <BR> <BR> Hope everyone has had a great Monday. Today marks the beginning of a week long challenge with friends on Fitbit to see who of us can get over 10,000 steps daily from today until Friday. Haven't checked everyone else's progress but I made it to 13,456 for today. <BR> Tomorrow may be a bit more difficult, but I'm going to do my best to keep it going. <BR> <BR> Still having pain issues in my knee, and now in my ankle, because of the extreme cold we're getting. I'm... Mon, 11 Jan 2016 21:52:48 EST Friday and the beginning of a good weekend Thanks everyone for the great and encouraging comments on my blog for Wednesday. Especially on the donuts. <BR> Good news was that when I got to work Thursday morning, all the donuts were gone already. So, someone decided to take them home, or someone threw them away the day before. Who knows. Either way, I didn't have to worry about them any more. <em>41</em> <BR> <BR> Yesterday was a good food day, as well as today. Not much in exercise since the weather has gotten colder and it... Fri, 8 Jan 2016 22:07:52 EST Quick Wednesday entry... Hello friends, <BR> Thank you for your comments and encouragements on my blog yesterday. Very much appreciated. We all have those days that just don't go right. Well, I made over 10,000 steps yesterday, so that's what I should have been celebrating. Same as today, except it's only 9,485 steps according to Sparks. My fitbit says 10,350 though. "Shrug" <BR> <BR> Anyway, today was a better day, although I did break down and had ANOTHER donut! Need to get rid of those tomorrow! And not b... Wed, 6 Jan 2016 22:12:43 EST Tuesday entry and back to work...Not very good willpower... Hello friends, <BR> First of all, thank you to everyone that commented yesterday's blog and sent well wishes. Very much appreciated. I'm taking it easy on the knee and "Trying" to remember to do the exercises my doctor told me to do. It's hard to remember while at work. <BR> <BR> Today wasn't a very good day willpower wise. I definitely could have done better. We had a birthday party for my boss and suffice it to say, a lot of food was brought in. The worst of which was donuts. Two ... Tue, 5 Jan 2016 21:59:39 EST Tuesday entry and back to work...Not very good willpower... Hello friends, <BR> First of all, thank you to everyone that commented yesterday's blog and sent well wishes. Very much appreciated. I'm taking it easy on the knee and "Trying" to remember to do the exercises my doctor told me to do. It's hard to remember while at work. <BR> <BR> Today wasn't a very good day willpower wise. I definitely could have done better. We had a birthday party for my boss and suffice it to say, a lot of food was brought in. The worst of which was donuts. Two ... Tue, 5 Jan 2016 21:59:39 EST First Monday of the New Year... Hello friends, <BR> I've been missing in action again for a couple of days. Mostly because I've been avoiding the internet and getting outside, usually runny errands. Today I spent the day with my DD. <BR> <BR> Also had a doctor appointment today concerning my visit to the ER two weeks ago. DD went in with me, and it's a good thing that she did, cause I really wouldn't have remembered half of what happened two days ago, much less two weeks ago. <BR> Anyway, she put me on an acid reflux... Mon, 4 Jan 2016 21:36:10 EST Quote and progress <img src=""> <BR> <BR> <BR> Hello friends, the above quote made sense to me, especially being that today is New Year's Eve and we're all getting ready to begin a new year with hope that we can acheive our goals that we couldn't acheive in 2015. <BR> Let's begin this new year with determination and not look back on our past mistakes. <BR> <BR> As for me, I'm still dealing with pain, but it's bearable on the ... Thu, 31 Dec 2015 16:47:00 EST Quote for the Day <img src=""> <BR> <BR> <BR> <BR> Good Morning and Happy December 30th! One More Day until 2016!!! <BR> Have a Wonderful Day today!! <em>247</em> Wed, 30 Dec 2015 10:46:50 EST Tuesday and back to work and back on plan... Hello friends, <BR> <BR> Sorry I've been MIA for the past few days. With Christmas travel and lots to do for the kids and grandkids, there really hasn't been all that much time to blog or do much of anything else on Sparks. Been trying to keep up with all those that I follow and certain threads also. That has been hard too. <BR> <BR> Christmas was beautiful spent with our youngest son and his family in Illinois. The baby is almost 5 months old now and growing like a weed! She's so acti... Tue, 29 Dec 2015 22:50:18 EST Wednesday entry Hello friends, <BR> <BR> Just a quick blog as I should be in bed since we'll be getting up very early to head to our son's house tomorrow morning. It's a 5 to 6 hour drive from home. Please wish us safe travels. <BR> <BR> Wishing everyone a safe and Very Merry Christmas! Will "peek" in when I'm able. <BR> Love and <em>247</em> Wed, 23 Dec 2015 21:47:13 EST A Very Merry Christmas!! <img src=""> <BR> <BR> <BR> Good morning my friends. Happy Tuesday to you all. Peace and God's Blessings for a wonderful day! <em>247</em> <em>446</em> <BR> Remember Jesus is the Reason for the Season! <em>445</em> Tue, 22 Dec 2015 09:33:02 EST The beginning of a new....short week Good morning friends, <BR> <BR> Thank you for your well wishes. I'm still hurting pretty good, especially to sit, and I think I may have twisted my back on top of it. <em>39</em> I'll live. <BR> Am at work and sitting on a folded blanket, which helps for the most part. We'll see what the day brings. I'm going to be as active as possible though. Just finised 25 minutes of walkings, so that's something anyway. <BR> <BR> Oh goodness. Now I get to try to control my cravings today. W... Mon, 21 Dec 2015 09:05:11 EST Not a good day Hello my friends. Had started one blog and ended up losing it. Hopefully this will go through. Ended up falling today. Hurt my bottom and space right by the leg. Am hoping it will be better tomorrow. Hope everyone else had a better day. Hugs. Sat, 19 Dec 2015 22:37:21 EST Don't be hard on yourself!! <img src=""> <BR> <BR> <BR> <BR> Something to remember each and every day. Always love yourself as our Lord Jesus loves each and every one of us. God Bless. Have a wonderful Friday!!! <em>247</em> Fri, 18 Dec 2015 11:16:27 EST Thursday's entry Hello friends, <BR> I'm exhausted tonight, so this will be short. <BR> Had a very busy day and a headache most of the day on top of it. Did manage to get in a good body weight workout this morning and can feel it, even now. <BR> Wasn't really thrilled about going to the gym this evening, DH wouldn't quit about it though. He needed to get work on legs today, so away we went. <BR> I didn't get on the elliptical today. I used one of the exercise bikes for 35 minutes. Felt a little bette... Thu, 17 Dec 2015 22:10:13 EST Tuesday into Wednesday... Good morning everyone, <BR> <BR> A not so good start to the morning this morning, and yesterday wasn't much better. Did manage 8,500 steps yesterday though. I had EVERY intention of getting on my elliptical after work, however traffic was against us. There happened to be a serious several car pile up on the interstate so it took us twice as long to get home as usual. <em>39</em> <BR> When we managed to get home, I had to help clean house as the grandkids were not being cooperative wit... Wed, 16 Dec 2015 08:44:52 EST Monday's entry...and a new week Hello friends, <BR> Hope everyone's week started out well today! Mine certainly did, although I totally forgot to weigh in this morning. Ooops. I'll weigh in tomorrow morning. Don't think I'll see any difference, though. <BR> <BR> Kept myself pretty active throughout the day with a walk this morning and walking and stair climbing as much as possible throughout the day. Went to the gym after work and did a vigorous cardio workout of about 40 minutes I did manage to get more than 12,500 ... Mon, 14 Dec 2015 22:08:54 EST Sunday's entry... Hello friends, <BR> This will be a short post tonight as it's getting rather late and 4:30 am comes quick. <BR> <BR> I'm feeling better. Thank you to all for the well wishes. Zinc lozenges do help quite well. <BR> DH and I went Christmas shopping today together. We were out practically all day. Without spending a great deal, we did get some good buys for the grandchildren. Now we need to buy for a few adults. That may have to wait until next weekend. <BR> <BR> As for weight, I'm getti... Sun, 13 Dec 2015 21:58:11 EST Thursday and Friday's tired and sick Hello friends, <BR> I haven't been around much the last couple of days as I managed to pick up the flu, or a really good cold, from my darling daughter. Can't miss any work, so I've been taking it as easy as possible to get well. Should be in bed now, in fact, and will be in a few. <BR> <BR> Just want to say hello and wish you all a great weekend. I'll be back when I'm feeling better. <BR> <em>247</em> <em>102</em> Sat, 12 Dec 2015 00:00:35 EST Loving Quote for today <img src=""> <BR> <BR> <BR> Good morning everyone. God's peace be with each and every one of you today and always. <BR> Remember the reason for the season. <em>247</em> Wed, 9 Dec 2015 09:26:18 EST Tuesday and surgery for co-worker... Hello friends, <BR> <BR> Today was a pretty good day. I'm very close to getting 10,00 steps in for the day, and I'll finish doing that before I go to bed. <em>41</em> <BR> Did a lot of walking and stair climbing today. I was supposed to have worked on core, but tomorrow we're celebrating a birthday party for someone in the office so had to go and get her something and some food to share as well. I'll work on core tomorrow morning. <BR> <BR> As for my friend from work and her surgery,... Tue, 8 Dec 2015 22:13:49 EST Really quick Monday's entry... Hello friends, <BR> Had a pretty good day today and kept as active as I could. Couldn't wear my Fitbit all day cause the battery was almost dead and the charger I had for it wasn't working. <em>39</em> <BR> <BR> All told, I got in almost 10,000 steps today. Plus some stair climbing and an elliptical workout. <BR> Will be working on core tomorrow. <BR> <BR> Feeling ok. Better than I did yesterday. No one at work even asked me about my weekend. <em>24</em> Time to move on, I think. ... Mon, 7 Dec 2015 22:38:09 EST Weekends loss Hello friends, <BR> This weekend didn't go exactly as planned. Tomorrow is a new day and a new beginning. <BR> <BR> Let's just say that I didn't get much sleep either Friday night or Saturday night. And to top it off, I awoke this morning with sharp chest pains. I hemmed and hawed around, wondering if I should go to the ER. Neither Dh nor DD were there at the time. Only the 9 year old grandson was there and he was in a quandary as to if he should call 9-1-1 himself. <BR> <BR> Thankfu... Sun, 6 Dec 2015 22:09:02 EST Friday's Win! Hello everyone, <BR> Today was AMAZING!! I say that because I stayed completely away from all of the deserts that were at the Christmas luncheon. Oh, I had to walk past it, and in fact, had to stand next to it while waiting with everyone else for the line to move, but none of it looked good to me. And there was PLENTY there. Two whole tables filled with cake, cupcakes, various cookies, pie, etc. At the very end, there was a small table with fruit, cheese, crackers and such. That's what ... Fri, 4 Dec 2015 22:52:06 EST Thursday's entry...and a good one today Hello friends, <BR> <BR> Today was a good day. I say that because I'm proud of myself that I walked right past Krispy Kreme donuts this morning and stayed away from the rest of the Halloween candy that was brought into our kitchen today by our boss. <em>244</em> <BR> I also give myself a lot of credit for a 30 minute walk this morning and a 30 minute elliptical workout this evening! <em>224</em> Today was a good day! <BR> <BR> Tomorrow, I'm not so sure will be as good, eating wi... Thu, 3 Dec 2015 21:32:59 EST Quote for the day <img src=""> <BR> <BR> <BR> Good morning! Have a wonderful Thursday! <em>247</em> Thu, 3 Dec 2015 09:33:24 EST Wednesday entry....great workout today Hello my friends, <BR> <BR> Thank you to all of you who sent encouragement yesterday. I don't know why I was down in the dumps about not being able to exercise when I'd planned on doing so. It happens a lot, unfortunately. <BR> For Stacykphotos....I'm already up at 4:30 every morning, having to leave for work, with my DH by 5:00. Usually, I can get in some walking while at work that early in the morning. My job doesn't start until 8:00, so that gives me a couple of hours, right? Hard ... Wed, 2 Dec 2015 22:03:28 EST Tuesday entry... Hello my friends, <BR> <BR> The rain finally stopped here, at least for today. The weather man came on this afternoon stating that we're in more rain again tonight. <em>24</em> <BR> I know, I'm not complaining too much. Some have gotten WAY too much rain and need to dry out. Some have gotten hit with a lot of snow. Either way, you're in my prayers. <BR> <BR> Activity wise, I've been doing pretty well, up until today. Not that I don't want to get some type of exercise's mo... Tue, 1 Dec 2015 21:50:49 EST Another rainy day Hello friends, <BR> It's been raining, almost non stop since last Thursday here in KC. There's been a lot of swollen creeks and streams, which we have been passing by, and a lot of flooded fields also. Don't know when it's going to let up. It's a mixture of rain and snow right now. <BR> <BR> That didn't exactly keep us indoors, even though I would have appreciated that a lot more. We still had a bit of grocery shopping to do early this morning. So, I did a lot of walking and standing ... Sun, 29 Nov 2015 21:11:15 EST What a Thanksgiving weekend....and it's not over yet!! Hi everyone! <BR> Sorry I've been quiet the last couple of days. You know how it can be with holidays. I'm sure you each had your fair share of business every day. Not to mention, yesterday's Black Friday shopping. <BR> <BR> We definitely got into a little of that both yesterday and today. However, we didn't get to the stores there were really being hit with the crowds yesterday. Didn't even expect to get much of anything, other than a few things for what my DH needs for his computer,... Sat, 28 Nov 2015 22:38:02 EST Looking forward to a good Thanksgiving... Hello my friends, <BR> <BR> Thank you for your kind and generous comments on my blog yesterday. This time of year, we all find ways to be thankful for what we have. It's important to try to take this into the rest of the year as well as the new year to come. <BR> <BR> I challenge each of you to take the time each day to stop and thank God for one or two things each and every day. Having an attitude of gratitude can really impact us with positivity and change our outlook on life. <BR> ... Tue, 24 Nov 2015 22:42:52 EST Better day and week ahead Hello everyone, <BR> Today was a better day than this weekend had been. Of course, we're very short handed, as usual, but I'm not going to let that get to me this week. <BR> <BR> I'm thankful that I had the patience to get through what I needed to and still managed to get a lot off my desk. <BR> <BR> I'm also thankful that I had the patience with my granddaughter, after work, to not get upset and angry upon finding that she had fun with grandpa's shaving cream....all over our bed. <BR> ... Mon, 23 Nov 2015 22:24:49 EST Not a great weekend Hello friends, <BR> I hope everyone had a good weekend. I know several states got snow. I'm thankful that we haven't yet. We know is coming though. <BR> <BR> Friday was a pretty good day. My daughter and I went to see the new Hunger Games movie. We both liked it. Then I had a doctor appointment, which didn't go too badly, except that my daughter wants me to find a different doctor, or second opinion. I've been seeing this doctor for a few years. He's got me on a couple different medicatio... Sun, 22 Nov 2015 21:47:34 EST Friday's entry Well, my doctor appointment went alright. For the most part. Glad I took my daughter in with me cause, to tell the truth, I have a hard time explaining to this doctor what's going on. Just like I have a hard time "expressing myself" in my own thoughts and blogs. <BR> It might help if I wasn't always so tired. Was up at 2:00 am again this morning with a less than sleep granddaughter, who just had to have some grandma time. <em>24</em> <BR> Suffice it to say, my daughter had an easier ... Fri, 20 Nov 2015 21:33:35 EST