SHAWFAN's SparkPeople Blog SHAWFAN's Blog on SparkPeople, home of free diet plans and a healthy living community Thursday evening and Thanks Thank you, my friends, for your support of my last blog. It truly does help knowing that there are others out there "listening" and willing to lend support when needed. <BR> <BR> Today was a long day, as this week has been also. It seemed like it should have been Friday all along. <BR> I didn't manage much in the way of walking today, other than a 10 minute walk at lunch time. It was super humid out, but I walked half way around the park that's across the street from my work. <BR> ... Thu, 30 Jun 2016 22:43:32 EST Thursday....could be a better week with effort Good morning friends, <BR> <BR> Sorry I didn't post yesterday. Was very tired when I got home from work so just went to bed. Guess I needed it. <BR> Still having difficulty with the pulled muscle. Been doing some stretches when I think about it. Climbing stairs is most difficult, but I'm still doing it as often as I can. Can't let a little thing like that derail my efforts. <BR> Speaking of which, yesterday was NOT a good day food wise. We had a birthday party in our office, SO ther... Thu, 30 Jun 2016 09:16:19 EST More powerful Quote <img src=""> <BR> <BR> <BR> <BR> Your weekly dose of #WellnessWednesday from Project Happiness: <BR> <BR> <BR> "If we had a rampant epidemic of self-love then our health care costs would go down dramatically." -Dr Christiane Northup <BR> <BR> Practice self-love first and self-care practices will follow. When you love yourself enough, you begin leave whatever isn't healthy behind. This means people, jobs, be... Wed, 29 Jun 2016 09:32:46 EST Cute Quote of the Day.... <img src=""> <BR> <BR> <BR> Have a Wonderful Wednesday!! <em>334</em> Wed, 29 Jun 2016 09:25:06 EST Tuesday's entry... Hello friends, <BR> Quick post tonight. Only made it to 7,152 steps today. Only because I had pulled a muscle in my leg yesterday from over exerting myself. <em>24</em> <BR> Will have to try to stretch it out until the pain is better. It's hard to climb stairs comfortably. <BR> I am sticking with the 25 pushups daily however. <BR> <BR> Have a good night everyone. <em>247</em> and Blessings. Tue, 28 Jun 2016 22:56:44 EST Sunday into Monday... Good morning friends, <BR> Happy Monday! I <BR> <BR> Sunday wasn't a bad day, although very hot, as it is almost every where. Got in an elliptical workout. Otherwise, just took the day off pretty much everything else, other than laundry, of course. I did manage to get 8,547 steps in, however. <BR> <BR> Today is a new day, and the beginning of a new week. Since last week wasn't a great week for "conscious eating" with all the company that we had in the office, this week wil... Mon, 27 Jun 2016 08:58:40 EST Saturday entry... Hello friends, <BR> <BR> Didn't make 10,000 steps today. Just made it to 8,856 steps. Would do more but it's late. <BR> I did get some ST done today, however. Mostly lower body workout. A good 45 minutes worth. Decent days work. <em>244</em> <BR> <BR> How ya doing, Gabi girlfriend?! Let me hear from you! <BR> Have a good night everyone. Sleep well. <em>247</em> Sat, 25 Jun 2016 22:23:59 EST Busy, Busy Friday....STEP GOAL MET!!! Hello friends, <BR> Yes, it's Friday. Yes, I said yesterday that I probably wouldn't make step goal today. Guess what!! I DID!! <BR> I did SO much walking around today, just in the office building! I just made 10,000 a minute ago. <BR> Now, we're going to the Mid Year dinner and more walking around. Of course, my feet hurt now. I'm going to be SO ready for bed when we get home!! <BR> <BR> Have a good night everyone. Chances are I won't be able to post again tonight. Wanted to gi... Fri, 24 Jun 2016 18:08:35 EST Thursday's entry What a bummer. <BR> Had a good day, really, but didn't manage to get to work early enough to get any walking done. Had some straightening of the office to do, since we were going to have "visitors" coming in. Don't need for them to see a messy office. Tomorrow will be about the same, except that I'll get there early. Will be able to walk tomorrow morning. Not so tomorrow night. <BR> Tomorrow is "Mid-Year" for our agents. This means that they will have meetings to go to, however a lot ... Thu, 23 Jun 2016 21:55:48 EST Wednesday's entry... Hello friends, <BR> <BR> Quick post tonight. 11,255 steps today. The streak lives on! <em>244</em> <BR> Plus 25 push ups <BR> Plus 30 squats <BR> Plus 10 lunges. <BR> <BR> Have a good night, all. Sleep well. <em>247</em> Wed, 22 Jun 2016 22:10:26 EST Tuesday's entry Quick entry...10,256 steps today. And that was with really pushing it. Didn't get a chance to walk this morning really so elliptical this evening. Plus 25 push ups. Done for the day. <BR> <BR> Have a good night all. Sweet dreams. <em>247</em> Tue, 21 Jun 2016 21:50:19 EST Monday's entry.... Hello friends, <BR> <BR> Quick post. 12,501 steps today. Good day for the start of the new week. <BR> Will be driving in to work myself tomorrow. Must get up early and get to work early as I do any other day. I'd stay home and exercise with the elliptical, but I risk being late with the bad traffic too late in the morning rush hour. <BR> <BR> Staying with the streak that Gabi and I started together. I WILL keep up with the 10,000 step per day goal. I WILL keep up with the ST at leas... Mon, 20 Jun 2016 21:44:41 EST Weekend Wrapup... Hello friends, <BR> The weekend didn't exactly go as expected. Was a good weekend, as our youngest son, his wife and daughter came to visit unexpectedly from Illinois. Took us totally by surprise. <BR> So, Friday and Saturday, I spent holing my 10 month old granddaughter, when she would hold still long enough for me to do so. <em>246</em> Such a wiggle worm! <BR> We all had a great time together! Miss them already. They left this morning to head back home, tomorrow being Monday a... Sun, 19 Jun 2016 21:58:15 EST Friday entry... Hello friends, <BR> <BR> Today I had taken the day off from work, so not as stressful. Thank goodness. I spent the better part of the day "Spring Cleaning", however. I did manage to get my 10,000 steps in though. <em>244</em> Day 5 of our streak Gabi! Oh and 2 days of ST for me. Hoping to do some more tomorrow. Can't be sure that it's going to happen because.... <BR> <BR> We also had a surprise, when my youngest son, daughter in law and new grandbaby came to visit from Illinois!... Fri, 17 Jun 2016 22:56:05 EST Thursday quick entry.... Good morning friends, <BR> Happy Thursday! <BR> Today is my Friday. I'm posting early before I forget about it. <BR> <BR> A couple NSVs this morning: <BR> <BR> Got in a good 45 minute walk. Over 6,500 steps already this morning. Will most certainly make goal again today. Day 4 of this streak almost complete! <BR> <BR> My legs are getting stronger. I don't need to have a rail to pull myself up or use my hands/arms to get up from a sitting position. I'm also climbing stairs easier. ... Thu, 16 Jun 2016 10:42:18 EST Wednesday entry... Hello friends, <BR> Really quick post. Day 3 of 10,000 steps done. Got to 11,456 steps today. <em>244</em> <BR> <BR> Have a good night. Sleep well. <em>247</em> Wed, 15 Jun 2016 22:28:53 EST Monday entry... Hello friends, <BR> <BR> Another week and same as usual at work. I won't go into this. I'll just hope that the week goes better than last. <BR> <BR> I did manage to get a good start on the week though. I good 45 minute walk. Climbing stairs as much as possible. An elliptical workout this evening, plus a TRX workout. Good day for exercise at least. <BR> <BR> Looking forward to another good one tomorrow. <BR> Have a good night, all. Sleep well. <em>247</em> Mon, 13 Jun 2016 22:11:47 EST And now it's Friday night...Still frustrated Thank you all for your kind comments. My frustration got worse after work as it took me over an hour and a half to get home. 20 miles from home, which should have only taken 30 minutes, tops, and because of several accidents on the way, it took 90 minutes. <em>24</em> <BR> I ended up stopping at the gas station, closer to home, cause I had to go, plus I needed to get gas from sitting on the interstate with the car running. Didn't make it to the gym, which I agree would have helped. ... Fri, 10 Jun 2016 22:01:27 EST Friday afternoon and frustration.... Hello friends, <BR> Perhaps getting this off my chest will make me feel better. All I want to do, once I get off work, is head to the nearest gas station and get a frozen cappacino. I know, I know...a LOT of calories. But I'm so ANGRY and UPSET from work. I NEED something to help me feel better. To get this all off my mind. I don't want to start the weekend with this anger. <BR> Oh how I WISH I could walk out of this job right NOW and not look back!! It's SO unfair!!! <BR> <BR> Sorr... Fri, 10 Jun 2016 16:12:55 EST Quick Thursday entry... Hello everyone, <BR> It's late here for me, but I wanted to post at least my steps for today. Just finished getting just over 10,000. Took me a while to do since today I wasn't as active as I should have been. Too many phone calls and too hot to take a walk outside. <BR> At least I made it. Plus I did 3 sets of 4 different TRX exercises tonight. <em>244</em> <BR> Am exhausted. <BR> Have a good night all. Sleep well, if you sleep at this time. <BR> <BR> Oh, and Gabi, yes, we're... Thu, 9 Jun 2016 23:02:31 EST Wednesday's entry.... Hello friends, <BR> <BR> Thank you all for the comments and encouraging words from yesterdays blog. Very much appreciated. <BR> Gabi's doing Excellent on the Streak! Over 12,000 steps for her today! <em>244</em> <BR> Today was sort of my day off, as my DD and Grandkids visited after I got home from work. They helped me pick fresh, ripe raspberries and mulberries from our yard, while I pruned and pulled weeds also. We must have picked two big bowls of berries, which my DD took with ... Wed, 8 Jun 2016 23:04:10 EST Tuesday's entry... Hello friends, <BR> <BR> I had a good blog going and it disappeared on me. It's getting late now, so this is going to be shorter. Hopefully I can get it posted before it goes away also. <BR> <BR> It's been since Memorial Day since I last posted! Wow! What a busy time it's been! Life can be that way. <BR> <BR> My DD's boyfriend's mother passed away just this Sunday. So, DD and grandkids have been staying at his house, caring for his animals, while he's in Minnesota with his family. ... Tue, 7 Jun 2016 22:53:53 EST Monday after Memorial Day Weekend Hello everyone, <BR> I've been taking sort of a break from a lot of posting and such on Sparks. Still working out, when I can. Still TRYING to eat healthy. Major word there since stress eating has been an issue. <BR> My DD and grandkids have effectively moved out...sort of. Her boyfriend's mother has terminal cancer, so he had to go to her. His parents live in Minnesota, so my DD volunteered to stay at his house here to take care of his animals while he's away. If I didn't mention befor... Tue, 31 May 2016 21:48:28 EST Monday after seminar Hello friends, <BR> <BR> The seminar went well, although stressful. Saw a lot of "friends" who I speak with often on the telephone at work, so it was nice catching up with them all. <BR> <BR> While I was in Iowa, I had the experience that felt like I lost a filling. Nuts. Up in Iowa on a Frieday, without a way to get to a dentist. <BR> When I did get home Saturday afternoon, I called the dentist office, however they couldn't get me in until today. So, I ended up leaving work early to ... Mon, 23 May 2016 21:40:19 EST Waterloo seminar... Hello friends, <BR> <BR> Short one for today. In Iowa for the seminar. Already did my part. YAY!! Wish I could fly back today, but they're not finished with all of the meetings. Flew up with one of our head agents for this thing. Last meeting is at 9:30 am. Then we're out of here. <BR> <BR> On the plus side, I got a lot of steps in today. Went walking with some of the reps around Waterloo, enjoying the sights and people. There was a festival in the park a few blocks away from the hote... Fri, 20 May 2016 21:36:05 EST Thursday entry.. Hello friends, <BR> Not sure that this is going to be very long. Depends on time. <BR> Today was one of those days that just can go away. Oh, right, it's almost over. Thank goodness. <BR> It's my "Friday" from the office. Not from work though. Tomorrow morning I'm flying, in the company plane, to Waterloo, IA for Supervisory Seminar. I'm the key speaker for this seminar. <em>24</em> <BR> Actually, I'm looking forward to this. Seeing a lot of the people that I talk to on the phone ... Thu, 19 May 2016 22:31:11 EST Tuesday's entry Hello friends, <BR> <BR> Didn't make 10,000 steps today, although I did try. Did get to 7,589. It's getting late, though. Won't be able to get out of bed early morning. <BR> <BR> Heavy housework done after work, so I'm counting that. <BR> <BR> Have a good night all. Sleep well. <em>247</em> <BR> <BR> P.S. Forgot to mention my NSV.....Kept busy today so that when the cravings hit, I wasn't reaching for any junk food. <em>224</em> <BR> I know it will get easier!!! <em>386</em>... Tue, 17 May 2016 21:50:25 EST Monday's entry Hello friends, <BR> <BR> Thanks for commenting on the last blog concerning the Biggest Loser Challenge. I thank NEW-CAZ for getting me involved with this. And, although I haven't really lost anything...yet...I'm working on it harder, getting as much done every day with the challenges. It's learning new habits going along on this journey. Learning what others are doing to help themselves. Learning what I can take and what I can't. And still being supported as we all go along. <BR> Join,... Mon, 16 May 2016 22:28:44 EST Biggest Loser Challenge.... Good morning Sparkers! <BR> <BR> For those of you who are not aware of the Biggest Loser Challenge, keep reading. <BR> I've been lucky to have been part of this challenge twice now and am learning a lot from others on my team. It's all about how much "you put into it", as I'm finally learning. <BR> This challenge is GREAT!! <BR> <BR> <BR> The Biggest Loser Challenge (also known as the BLC) is a 15 week challenge that was INSPIRED by, but not based on the TV show of the same name. We have... Mon, 16 May 2016 07:34:55 EST Quote for the end of the weekend.. <img src=""> <BR> <BR> Hello everyone, <BR> Quick blog as it's getting later than I like to get to bed. <BR> This photo and quote says it all. <BR> <BR> Will post again when able. <BR> <em>247</em> <BR> Have a good night and a great new week ahead! Sun, 15 May 2016 21:40:43 EST Thursday entry.. Hello friends, <BR> <BR> Quick blog tonight as it's late...again. Need sleep. <BR> Early morning tomorrow to try to get a workout in before I go for a mammogram, then to work. Was supposed to have tomorrow off, with two doctor appointments. One of the doctors is going out of town, so had to reschedule. The other is the mam. Last time I had one, ended up having to have a needle aspiration and biopsy. Been putting it off, which I know is not a good idea. Life has gotten in the way. We'l... Thu, 12 May 2016 22:19:09 EST Quote for today... "There are no shortcuts to any place worth going" <BR> --Beverly Sills <BR> <BR> Something to remember in our day to day working towards our goals. <BR> <BR> Have a great afternoon. Will try to catch up later this evening. <em>247</em> Thu, 12 May 2016 14:24:16 EST Tuesday entry #2 Hi friends, <BR> <BR> Thanks so much for your comments on my "panic attack" blog earlier. Very much appreciated. <BR> <BR> Yes, I made it home and got a good elliptical workout in. No weights tonight, but a bit of body weight. And yes, I got into it. Feeling better than I did. <BR> <BR> Luckily, I didn't go for the "junk" that I wanted to eat today because of the stress. Ate the food that I planned and didn't go over calorie budget. <em>224</em> <BR> <BR> To those of you who of... Tue, 10 May 2016 21:12:05 EST Tuesdays Entry... Hello friends, <BR> <BR> I'm sorry, in advance, that this is going to be a complaining blog. <em>24</em> <BR> <BR> Found out yesterday that one of my co-workers gave her two week notice. She was one that had planned to retire at the end of this year. While I understand her reason, she drives an hour and a half one way to work and another hour and a half home again every day, it's going to put added stress on all of the rest of us. Our manager and vice president had already been looki... Tue, 10 May 2016 17:17:01 EST Sunday entry... Hello friends, <BR> Quick blog as it's Sunday night and time for bed. <BR> Had a good Mother's Day, as I hope all the mothers out there did also! <BR> Did pretty well with calories today, even with daughter and her boyfriend taking me out to dinner. <BR> NSV for jeans are definitely looser and the dress I wore to work Friday is looser. So I'm doing something right, at least. Even if the scale isn't moving. <BR> Heel pain is minimal, as long as I remember to use a Sparkfriend'... Sun, 8 May 2016 22:07:13 EST Friday afternoon... Hello friends, <BR> It's Friday! Yay! Almost an end to a long week. <BR> <BR> <img src=""> <BR> <BR> Heading into a not so good weekend. DH gave me his cold from last weekend, so tonight I'm heading home to bed and sleep in tomorrow. Will get active at some point. We'll see. <BR> <BR> Had a good active day yesterday, even though I didn't blog about it. Wasn't feeling quite as bad as I do today. Managed to... Fri, 6 May 2016 17:11:15 EST Quote for today... <img src=""> <BR> <BR> <BR> Good morning friends, <BR> <BR> This quote "spoke to me" this morning as we are all taking steps towards our goals. Sometimes we are "Tip Toeing" through our journey. What's important is to keep going forward. <em>381</em> <em>386</em> Mon, 2 May 2016 10:15:40 EST Sunday entry... Hello friends, <BR> <BR> Quick entry as it's getting late. Tiring day today. But I'm feeling better than I did Thursday and Friday. Got a good full body workout in today. About 1 hour and 45 minutes worth. Including a lot of core work. Some legs and arms. <BR> Need to really work harder on the arms and shoulders especially. Not going into why tonight. <BR> Still having problems with the Plantar Fasciitis. Have been looking for something that can help. Nothing strikes my fancy at a... Sun, 1 May 2016 21:10:13 EST After a OBGYN Visit this week... Hello my friends, <BR> <BR> Ever since my body began menopause, I've been looking into "over the counter" remedies, instead of going for hormone replacement therapy because of all the hype about how it's not good for you, "IE" increased chance of breast cancer, etc. <BR> Mood swings, hot flashes, night sweats, you name it...have been getting worse with what I have been trying. So, I finally went to see an OBGYN yesterday. <BR> She took a look at the meds that I'm taking and suggested I ... Sat, 30 Apr 2016 13:43:28 EST Monday entry... Hello friends, <BR> <BR> Not too much that I can think to tell about, other than we had a pretty good weekend. Not a lot of exercise got done, but I did watch my calorie intake. Only went out to eat once and tried very hard to not over do. I did have a few fried shrimp, veggie lo mein, couple of fried chicken wings, and I did have a half cup of ice cream. Yes, I might have had a bit much, but all day long I planned for eating out that evening so ate accordingly. Although it was hard trac... Mon, 25 Apr 2016 22:12:55 EST Friday entry... Hello friends, <BR> <BR> So sorry I haven't been as active as I should be. Tax season may be over, but our job is still quite busy and hectic. Don't know how many calls I've taken in the last day from folks who STILL want to try to contribute to their Roth IRA for 2015! It's like, wake up silly!! It's past the April 18th deadline! No way you can do it now! Why did you wait?! Duh!! <BR> <BR> As for me, the last couple of days...well except for yesterday...I've been pretty active and feeling... Fri, 22 Apr 2016 17:41:58 EST Monday's entry... Hello friends, <BR> <BR> This blog is supposed to be about my exercise routine and what I think I should do to change it up some, adding variety to help me, if not lose weight, then to lose inches. <BR> <BR> Thinking about it, I know I do a lot of cardio exercise. It's my favorite, what more can I say. I mean, since my accident back 27 years ago, in which I broke my ankle in 3 places, it feels good to be able to walk. I'd spent a year off of my feet healing my ankle, then another almost... Mon, 18 Apr 2016 21:22:36 EST Getting to know each other... Thank you to one friend who shared parts of her life. <BR> <BR> Just posting an A-Z get to know you quiz <BR> to let you know a little bit about myself <BR> <BR> A - Age - 55 <BR> B - Book I'm reading right now - Joanna Lindsey - Tender Rebel <BR> C - Cake or cookies - cookies <BR> D - Dog or cat lover - Cats <BR> E - Exercise - Walking, Elliptical, TRX when I can, Core work. <BR> F - Favourite fruit - Pears and any kind of berry <BR> G - Games - card games like Cribbage <BR> H - Hei... Sat, 16 Apr 2016 21:11:11 EST Friday evening... Hello friends, <BR> <BR> Quick blog to say that today was good for walking. My main exercise for today. Interval walking this morning for 75 minutes. Then at lunch I went out and walked around the park across the street twice. Hit 10,000 steps before I was even half way around. Over 13,750 for today! <em>244</em> It was a beautiful day for it. <BR> <BR> Somehow, however, my heal started hurting today. Especially taking stairs. I can't ever remember having this type of pain befo... Fri, 15 Apr 2016 21:32:31 EST Tax Day... <img src=""> <BR> <BR> <BR> That's about how I feel today. More towards those that haven't gotten their taxes done...yet. Mine were done back in February. <BR> <BR> Good morning, so far. Almost an hour walk this morning! <em>244</em> <BR> Don't know what this afternoon will bring. <BR> Traffic has been really bad in KC over the last few days. Haven't made it to the gym YET!! Maybe this evening. For su... Fri, 15 Apr 2016 09:53:18 EST Tuesday's entry Hello friends, <BR> <BR> Busy at work, of course, with tax time upon us. I am getting what exercise I can in however. <BR> Made it to 10,795 steps today. Yesterday was over 11,000 steps. At least I can get my steps in. Hoping to get to the gym tomorrow evening and actually work with the TRX again. Missing those workouts now that I'm done with the class. And just haven't had time to get back to it again. Starting tomorrow, no excuses. <BR> <BR> Have a good night everyone. Sleep w... Tue, 12 Apr 2016 22:23:41 EST Sunday blog entry for the weekend Hello friends, <BR> <BR> This weekend was a great weekend, spent with DH and 9 year old grandson. DD and 8 year old granddaughter went to DD's boyfriend's house for the weekend. Not taking grandson as he has been having issues at school and home. Not exactly sure what's going on with him, but having time away from his sister may be part of it. Feelings of jealousy and such. <BR> <BR> Saturday, we went trail hiking. Walked a good 2 miles distance and back again. It was such a beautiful... Sun, 10 Apr 2016 22:15:59 EST it still Thursday?!...evening. Hello friends, <BR> <BR> Well, I didn't make it to the gym...again. Not my fault. DH decided he was going to go shopping before I got home from work. Found that Home Depot has a big sale and decided he was going to buy, buy, buy. <BR> <BR> Wouldn't bother me so much, except that he bought too much to fit into one car and needed me to come help with the other. Sure dear. Whatever. <BR> <BR> Yes, we needed a new lawn mower and weed eater. But he also bought 15 bags of charcoal sinc... Thu, 7 Apr 2016 20:54:21 EST Thursday....could be a better week with effort <img src=""> <BR> <BR> Definitely something to remember every day. <BR> <BR> This week hasn't been the best week so far this year. First feeling sick with allergy season in full swing, it seems. Then family and work butting into my exercise. Then there's always me being lazy too. Time passes by so quickly. When I think there's enough time to do things, in a flash that time is gone and I've done nothing. Nee... Thu, 7 Apr 2016 09:41:13 EST Tuesdays entry... Thanks to everyone for their kind comments on my blog yesterday. I'm feeling a little better. All it's going to take is keep up with the allergy medicine to get through each day. <BR> <BR> Today started out pretty well, with 35 minutes on the elliptical before work. Then trying to be as active as possible while at work. This evening was another 45 minutes on the elliptical and some core work. Didn't make it to 10,000 steps today. Only 8,500, Tomorrow will be better. DH and I will driv... Tue, 5 Apr 2016 22:03:32 EST