SHUDDEC's SparkPeople Blog SHUDDEC's Blog on SparkPeople, home of free diet plans and a healthy living community Using SparkCoach to move forward I know in order to continue forward to increased fitness and health, things need to change. This includes letting go of the concept that I can do it alone. <BR> Today I renewed my Spark Coach subscription and Thursday will meet with someone I know who is a personal trainer and getting her certification in Life Health Coaching. <BR> <BR> Developing both of these to add knowledge and accountability for my work towards fitness and health is important. <BR> <BR> <em>521</em> Mon, 13 Oct 2014 20:57:06 EST Path to Health and Fitness is definitely not straight I'm still (not back) working my way on my path to health and fitness. After many months of being frustrated and feeling blocked in positive forward movement towards my goals, I've decided to live an "Act as if" lifestyle of a fit and healthy person. <BR> <BR> Instead of focusing on my current weight and fitness status, I'm choosing to eat and behave as if I have already achieved my goals. An example would be: Instead of being focused on my current weight of 251.4 lbs and feeling stuck the... Sat, 4 Oct 2014 18:17:29 EST Getting back on my path with SparkPeople and logging food, activity etc This morning at 4:30 am, as I laid there not able to sleep with all the noisy conversation in my head about not taking care of myself by eating healthy, being active, doing what I can to address and reduce life's stresses, I felt desperate to make any small positive change in my life. <BR> <BR> My efforts to get back to a routine of eating healthy and logging my food, being active during my day by taking short walks and getting to the gym regularly have fallen apart due to my lack of attenti... Tue, 4 Dec 2012 12:02:38 EST Planning for my future!! Good Morning Everyone!! It may seem to others on the outside that I haven't been working on my fitness and weight program as diligently as before. On the inside thought, things have been churning, adjusting and getting ready for outward changes. <BR> <BR> I've been working on a 15-month plan to reach my fitness and weight goals. Using 12-week mini programs (3 to start) with mini goals and rewards, I've mapped out the next 15 months. <img src=" Tue, 18 Sep 2012 11:37:43 EST Adding the Sept 9 Heart Walk to my TO DO list I am going to do the 5 mile walk/jog event on Saturday Sept 9 here in Santa Rosa. This means I need to kick myself in the butt and get busy to get ready to do it. <BR> <BR> Got the colored stars out to track my daily goals on the calendar in the kitchen for all the world to see. <BR> Water <BR> Clean Eating <BR> Tracking Food <BR> Working out <BR> <BR> Looking for others to do the event with and posted on the Santa Rosa/Sonoma County Spark Team page, on Facebook, and on the 24-Hour Fitness ... Thu, 5 Jul 2012 11:37:11 EST Weigh to go!!! <em>248</em> <BR> Today I went to an Active Living with Diabetes class at Kaiser, met with a registered dietician and was weighed and had my blood pressure checked. <BR> <BR> One of my goals for the end of May was to make it to 250 lbs. Today's weight - 247.8!!!! <BR> <BR> My blood pressure was 131/79 at 4:00 pm today. <BR> <BR> So I'm adjusting my weight goal for the end of May to 243 or below. <BR> The dietician said to keep doing what I've been doing (Eat Clean by Tosca Reno) and ke... Thu, 10 May 2012 23:54:51 EST Stress and breaking old patterns For the first time in a long while, my workplace stress is getting to me a bit. Today was a cardio day for me, working by myself (which was probably a good thing). <BR> <BR> My old way would have been to eat something sweet and carb loaded to deal with the stress. <BR> By the way the stress started yesterday morning, I made an innocent error at work and its getting blown out of proportion. I offered to make amends directly to the person impacted by my actions this morning and was turned do... Wed, 2 May 2012 19:01:04 EST Taking the day off Today I was at a vendor's fair all day with my direct sales home business. Frequent sitting, lots of standing, some walking around in the building. <BR> When telling potential customers about the stoneware Bean/Blessing Pots, I highlighted how easy they make it to make healthy, nutritious, economical meals. I picked two fresh artichokes from my yard this morning to use as a demo for steaming artichokes in a bean pot in the microwave. <BR> <BR> Kept up with my water intake <em>224</em> <BR... Sun, 29 Apr 2012 23:07:39 EST Distractions and Importance of Enough Rest and Food Two things became apparent to me over the last two days: <BR> 1 - How important getting enough good sleep and good food are to keeping focused and able to maintain my health and fitness oriented lifestyle are. <BR> <BR> Ans <BR> <BR> 2 - How easy it can be for other things in life to distract me. <BR> <BR> The last few nights I haven't gotten more than 6 hours of sleep, which is always broken up by my cat that sleeps with me most of the night. My dog is no problem, she just sleeps. <BR>... Sat, 28 Apr 2012 10:46:29 EST Being realistic and positive, turning minor frustration into a challenge Today I felt like I should be doing more: more intensity, longer, more gusto in my aerobic workout. I tried three short sessions on the elliptical today - my goal is to be able to do 20 minutes by mid-August (along with 20 minutes on the treadmill and the rowing machine) as part of my 60 minute cardio workout. <BR> On the elliptical I discovered the front of my thighs are not that flexible nor that strong, I think the effect of being so overweight for so long. <BR> Once I figured that out i... Wed, 25 Apr 2012 22:40:35 EST Cardio Day today Today is a cardio day for me - my goal is warm-up on the treadmill for 10 minutes <BR> Move to the ellipitcal and see how long I can go. My goal by the middle of August is 20 minutes on the elliptical <BR> <BR> Balance the time with rowing machine and the treadmill, maybe back to the elliptical before my cool down on the track. <BR> <BR> Yesterday, between working out (including 1 mile cool down at the end), running errands at work, and walking home from the transit mall - 14,480 steps!!! Wed, 25 Apr 2012 11:51:33 EST For three weeks - I can do this <img src=""> <BR> <BR> For the next three weeks I will choose to plan my meals according to the Eat Clean Recharged Cooler 1 plan to kick start my next level of getting fit. <BR> I will prepare meals on the weekends to have available during the week for lunch and quick dinners with my family. An example is the dish above which I made today. <BR> I will create a vision board and start using a journal to consistently track how I'm doing o... Sun, 22 Apr 2012 23:54:51 EST Act as if to create the changes now <em>252</em> <BR> I'm reading two books right now: Tosca Reno's Eat Clean Diet Recharged and Charles D'Angelo's Think and Grow Thin. <BR> This weekend I will write our clearly stated goals - both long and short term, and reasons for getting fit and losing weight. These will be posted on the fridge, in the bathroom, and at my desk at work. <BR> I also want to include the how's or the steps and behaviors that will get me to my goals, as a reminder of what I need to do to achieve them. Real... Sat, 21 Apr 2012 10:54:54 EST Back on track after being ill for two weeks + Yesterday was my first workout session in over two weeks. I've been off work most of that time and ill with a fever and horrible cold. Fatigue, weakness, congestion. Ugh!!! During that time, eating enough was a challenge since most of the time I had absolutely no appetite at all. Soups, easy protein, and teas, water, water water. No juices <BR> <BR> But now I'm back on track with both my eating and my activity. Only one month until my trainer leaves for the summer, so my goal is to get... Wed, 18 Apr 2012 12:16:56 EST OOOPs - Slipped on my eating today Today, I didn't enter my food for the day in the morning and ended up eating off plan. Went over in every category. <BR> <BR> Yes, it was because I was tired - pretty exhausted really, from my kitty being sick the last three days. Today she went to the vet and one possible outcome was to put her to sleep. She's home again, on a different med, but still not doing really well. <BR> <BR> What I learned is though that I need to have my food written down early in the day to be able to refer b... Sat, 24 Mar 2012 00:13:22 EST Lifestyle vs just doing - Health and fitness Today I noticed some body measurements I entered in SparkPeople from last March. I decided to get my measuring tape and remeasure today and enter the new measurements in to see if there is any change. <BR> <BR> Yesterday I spent the day doing housework and cooking foods for this week. Today I'll do some more cooking (lean protein) and go for a walk, plus more housework and church. <BR> <BR> I realize there are no days off from good health and maintaining fitness, it isn't a hobby its a li... Sun, 18 Mar 2012 10:33:07 EST Understanding the awkwardness <em>41</em> <BR> The new kid on the playground and you stand out from the others - remember that feeling? That's how I felt today, the first day in the weight room with the personal trainer. <BR> <BR> I'm 55 years old, overweight and clearly learning about the machines. The Rec Center gym that I've joined is at the university I work at, so most of the people in the Rec Center are students (18-26). Its free for them, since they pay a fee to pay for the construction of the building. And ... Thu, 15 Mar 2012 20:59:34 EST Another step on the road to fitness! Today I met with the personal trainer at the Rec Center at the University I work at. An opportunity to practice not passing judgement and looking for the potential in a situation. <BR> <BR> He's 19 years old and has a passion for weight lifting and body building. He's been a personal trainer for 1 month, works out 6 days a week by himself at another gym. <BR> <BR> We did a caliper body composition test and I'm currently about 41% fat ( go figure at 265 lbs). <BR> <BR> We did a strength t... Wed, 14 Mar 2012 01:08:55 EST Joined the gym Today I joined the campus rec center and called to make an appointment with a personal trainer. I also paid for a locker for the rest of the semester. <BR> <BR> Tomorrow - will be my first day!!!! I talked with the chairs of the two departments I work with about taking my lunch a bit later to avoid the crowds. <BR> <BR> Taking care of all the obstacles I can see at this point, to me working out. <BR> <BR> They're open weekends as well <em>314</em> <em>330</em> Wed, 29 Feb 2012 14:22:03 EST Another day over 10000 steps! Today I ended at 11, 697 = 5.3 miles!! <BR> Really it doesn't seem that difficult now that I'm doing it. Between walking around campus for errands at work, and I try to break my errands up into several different trips rather than keeping them all for one large trip once a day. <BR> <BR> Walking home from the transit mall when I get off the bus, its a 15 minute walk. <BR> And now walking the dog again in the evening. <BR> <BR> Tomorrow I'll start out by walking the dog in the morning wh... Mon, 27 Feb 2012 23:20:34 EST Overcoming perfectionism - creating opportunities for success Yesterday when doing yard work and making some changes in the yard, my first response to a project that didn't work out as planned was 'Well, I failed at that one'. But then a second or two later I changed it to 'That wasn't a failure, just a plan that didn't work out as I thought. I'll reevaluate and do something different that works' <BR> I think it was perfectionism poking its head out of the ground to taunt me <BR> <BR> Its been my habit for most my life to consider a project that does... Sun, 26 Feb 2012 14:24:44 EST Insights I've gained this week I've been logging my carbs, calories, protein, fats and fiber intake daily in a log I carry with me. Also logging my water intake and steps taken. Plus my blood glucose readings several times a day. <BR> <BR> Here's what I've learned so far: <BR> Taking the day 'off' for relaxation and down time, means keeping up with eating healthy, tracking and walking. There's a difference between relaxing my mind and body, and not taking care of myself. Its more stressful to not take care of myself... Sat, 25 Feb 2012 12:53:09 EST Woo Hoo!! For the last week I've been tracking: <BR> blood glucose multiple times per day <BR> steps <BR> calories <BR> fiber, protein, carbs, fats <BR> Yesterday I walked 15565 steps - 7.1 miles!!! <BR> <BR> Earlier this month I met with a trusted guy at our campus rec center and talked about my issues with working out in gyms in the past. The biggest one is having men come up and touch me!! <BR> I believe they are just being friendly but with my personal history - its almost traumatizing for me. ... Sat, 18 Feb 2012 14:50:49 EST Moving forward The last two days I successfully avoided much house work by working in the garden. Pruned, sprayed, cleaned up debris, planted bulbs and some plants I bought in October or earlier. <em>334</em> <BR> <BR> Today and tomorrow, I'll be home alone while my daughter goes to Berkeley to be with friends for New Year's Eve. I'm focusing on two piles in the front room to start with and will clean up the kitchen a bit. FlyLady is my mentor and I'm learning how to view to her FlyLady tv and radio o... Sat, 31 Dec 2011 12:28:30 EST Baby steps for Thursday, 12/29/2011 Yesterday I ended up being cranky and irritated at all most everything. Figured out I'm frustrated and angry at my lifestyle - being messy, feeling overwhelmed by caring for my animals, myself, Claire and my mom, plus work. <em>28</em> <BR> <BR> I've made the conscious decision to not get any more animals as these pass on, and end up with only a dog. <BR> <BR> And for today - here's my plan: <BR> <BR> Get the dehydrators from the garage and prepare the persimmons and dehydrate them... Thu, 29 Dec 2011 12:32:15 EST New beginnings - my future The day after Christmas 2011. Just finished the dishes and cleaned the sink, put away some baking pans etc. <BR> Cleaned a guinea pig cage, doing some piggie laundry. <BR> Off to take a shower and get ready to go pick up my mom in Vacaville from her time with Mitchell and his family for Christmas. <BR> <BR> I really enjoyed the two days with just Claire and I and the animals. Would love to have 3-4 days by myself at home alone with the animals. <BR> <BR> New behaviors start today. Mon, 26 Dec 2011 14:15:14 EST What can I track? Its amazing how motivating this is The bigger picture - My health has many components. What and when I eat, the amount and type of movement (exercise) I engage in, how much and the quality of my sleep, do I drink enough water? There are others too. <BR> <BR> I keep mentioning this website to people, and tell them how easy it is to use. Now its time for me to really explore how to use as many of the features here as I can to help me get healthier and stay that way. I LOVE that I can run the reports and print them out for... Wed, 9 Mar 2011 08:50:31 EST Starting out - slowly <em>338</em> <BR> Well, apparently I'm starting out very slowly - at least I'm starting though. <BR> I joined Spark the week before Christmas 2010, and this is my first day of getting into the site, teams, etc. <BR> Today my activity goals are to walk my dog for 30-45 minutes, rake the leaves outside (dang sycamore tree!!) and get some housework done. <BR> My reward will be hopefully finishing a knitting project, so I can start a new one for a friend. <BR> Will let you know how it goes toda... Tue, 28 Dec 2010 11:55:44 EST