SIOBHANKNITS's SparkPeople Blog SIOBHANKNITS's Blog on SparkPeople, home of free diet plans and a healthy living community BLC24 Week 11 CICO BLC 24 Week 11 CICO <BR> <BR> Wednesday 26 March: <BR> Calories Eaten: 2000+ <BR> BMR: 1341 <BR> Exercise: 416 <BR> Differential: +243 <BR> <BR> Thursday 27 March: <BR> Calories Eaten: 1746 <BR> BMR: 1341 <BR> Exercise: 160 <BR> Differential: +245 <BR> <BR> Friday 28 March: <BR> Calories Eaten: 1824 <BR> BMR: 1341 <BR> Exercise: 650 <BR> Differential: -167 <BR> <BR> Saturday 29 March: <BR> Calories Eaten: 1730 <BR> BMR: 1341 <BR> Exercise: 710 <BR> Differential: -321 <BR> <BR> Sunday 30... Wed, 2 Apr 2014 10:25:34 EST BLC24 Week 9 CICO BLC 24 Week 9 CICO <BR> <BR> Wednesday 12 March: <BR> Calories Eaten: 1616 <BR> BMR: 1341 <BR> Exercise: 515 <BR> Differential: -240 <BR> <BR> Thursday 13 March: <BR> Calories Eaten: 1673 <BR> BMR: 1341 <BR> Exercise: 199 <BR> Differential: +133 <BR> <BR> Friday 14 March: <BR> Calories Eaten: 2064 <BR> BMR: 1341 <BR> Exercise: 710 <BR> Differential: +13 <BR> <BR> Saturday 15 March: <BR> Calories Eaten: 1923 <BR> BMR: 1341 <BR> Exercise: 714 <BR> Differential: -132 <BR> <BR> Sunday 16 Mar... Wed, 12 Mar 2014 11:46:12 EST BLC24 Week 8 CICO BLC 24 Week 8 CICO <BR> <BR> Wednesday 5 March: <BR> Calories Eaten: 1345 <BR> BMR: 1343 <BR> Exercise: 712 <BR> Differential: -710 <BR> <BR> Thursday 6 March: <BR> Calories Eaten: 1547 <BR> BMR: 1343 <BR> Exercise: 156 <BR> Differential: +48 <BR> <BR> Friday 7 March: <BR> Calories Eaten: 1582 <BR> BMR: 1343 <BR> Exercise: 646 <BR> Differential: -407 <BR> <BR> Saturday 8 March: <BR> Calories Eaten: 1568 <BR> BMR: 1343 <BR> Exercise: 815 <BR> Differential: -590 <BR> <BR> Sunday 9 March: <... Wed, 5 Mar 2014 12:57:01 EST BLC24 Week 7 CICO Don't get me wrong, I do not mind getting lighter. It's ironic, though, as I lose and get closer to my goal weight I have more muscle mass and can eat more calories, but my BMR keeps decreasing. It does keep me motivated to do better with my eating, though, so whatever works! The last time I was at my goal I was able to maintain at 1800 calories, which means I could eat almost anything I wanted in moderation. <BR> <BR> <img src=""> <BR>... Wed, 26 Feb 2014 14:31:03 EST BLC24 Week 6 CICO BLC 24 Week 6 CICO <BR> <BR> Wednesday 19 February: <BR> Calories Eaten: 1455 <BR> BMR: 1357 <BR> Exercise: 695 <BR> Differential: -597 <BR> <BR> Thursday 20 February: <BR> Calories Eaten: 1471 <BR> BMR: 1357 <BR> Exercise: 149 <BR> Differential: -35 <BR> <BR> Friday 21 February: <BR> Calories Eaten: 1538 <BR> BMR: 1357 <BR> Exercise: 696 <BR> Differential: -515 <BR> <BR> Saturday 22 February: <BR> Calories Eaten: 1665 <BR> BMR: 1357 <BR> Exercise: 747 <BR> Differential: -439 <BR> <BR> S... Sat, 22 Feb 2014 13:42:10 EST BLC24 Week 5 CICO BLC 24 Week 4 CICO <BR> <BR> Wednesday 12 February: <BR> Calories Eaten: 1370 <BR> BMR: 1368 <BR> Exercise: 0 <BR> Differential: 2 <BR> <BR> Thursday 13 February: <BR> Calories Eaten: 1398 <BR> BMR: 1368 <BR> Exercise: 840 <BR> Differential: -810 <BR> <BR> Friday 14 February: <BR> Calories Eaten: 1432 <BR> BMR: 1368 <BR> Exercise: 732 <BR> Differential: -668 <BR> <BR> Saturday 15 February: <BR> Calories Eaten: 1565 <BR> BMR: 1368 <BR> Exercise: 781 <BR> Differential: -584 <BR> <BR> Sunda... Thu, 13 Feb 2014 15:29:03 EST BLC24 Week 4 CICO BLC 24 Week 4 CICO <BR> <BR> Wednesday 5 February: <BR> Calories Eaten: 1445 <BR> BMR: 1362 <BR> Exercise: 703 <BR> Differential: -620 <BR> <BR> Thursday 6 February: <BR> Calories Eaten: 1481 <BR> BMR: 1362 <BR> Exercise: 192 <BR> Differential: -73 <BR> <BR> Friday 7 February: <BR> Calories Eaten: 1416 <BR> BMR: 1362 <BR> Exercise: 746 <BR> Differential: -692 <BR> <BR> Saturday 8 February: <BR> Calories Eaten: 1951 <BR> BMR: 1362 <BR> Exercise: 0 <BR> Differential: 589 <BR> <BR> Sunday ... Wed, 5 Feb 2014 10:15:30 EST Falcons 5-Minute Fitness Test FIVE MINUTE FITNESS TEST That doesn't sound like too much, right? <BR> <BR> (PLEASE NOTE you DO NOT have to do all of this at one time (OR EVEN ON ONE DAY!) <BR> <BR> I did them all at one time, in the order listed. <BR> <BR> For one minute, do as many push-ups as you can and post the total number you got in. Make note if they were Modified, standard, Wall pushups. It doesn't matter what kind, just post in your blog how many you did in one minute. <BR> **29 modified (knees)** <BR> <BR>... Thu, 30 Jan 2014 21:00:06 EST BLC24 Week 3 CICO Wednesday 29 January: <BR> Calories In: 1338 <BR> BMR: 1363 <BR> Exercise: 1403 <BR> Differential: -1428 <BR> <BR> Thursday 30 January: <BR> Calories In: 1359 <BR> BMR: 1363 <BR> Exercise: 128 <BR> Differential: -132 <BR> <BR> Friday 31 January: <BR> Calories In: 1471 <BR> BMR: 1363 <BR> Exercise: 799 <BR> Differential: -691 <BR> <BR> Saturday 1 February: <BR> Calories In: 1549 <BR> BMR: 1363 <BR> Exercise: 783 <BR> Differential: -597 <BR> <BR> Sunday 2 February: <BR> Calories In:... Wed, 29 Jan 2014 22:28:37 EST BLC24 Week 2 CICO Wednesday 22 January: <BR> Calories In: 1543 <BR> BMR: 1365 <BR> Exercise: 708 <BR> Differential: -530 <BR> <BR> Thursday 23 January: <BR> Calories In: 1231 <BR> BMR: 1365 <BR> Exercise: 0 <BR> Differential: -134 <BR> <BR> Friday 24 January: <BR> Calories In: 1550 <BR> BMR: 1365 <BR> Exercise: 816 <BR> Differential: -631 <BR> <BR> Saturday 25 January: <BR> Calories In: 1859 <BR> BMR: 1365 <BR> Exercise: 490 <BR> Differential: 4 <BR> <BR> Sunday 26 January: <BR> Calories In: 2329 <BR> BMR:... Thu, 23 Jan 2014 08:12:32 EST BLC24 Week 1 CICO BLC 24 Week 1 CICO <BR> <BR> Wednesday 15 January: <BR> Calories Eaten: 1476 <BR> BMR: 1374 <BR> Exercise: 688 <BR> Differential: -586 <BR> <BR> Thursday 16 January: <BR> Calories Eaten: 1466 <BR> BMR: 1374 <BR> Exercise: 203 <BR> Differential: -111 <BR> <BR> Friday 17 January: <BR> Calories Eaten: 1477 <BR> BMR: 1374 <BR> Exercise: 1175 <BR> Differential: -1072 <BR> <BR> Saturday 18 January: <BR> Calories Eaten: 1269 <BR> BMR: 1374 <BR> Exercise: 0 <BR> Differential: -105 <BR> <BR> Su... Tue, 14 Jan 2014 11:39:04 EST 2014 Health & Serenity I have found little that I need to change for 2014. Last year at this time I said pretty much the same thing. <BR> <BR> After I reached my weight goal in 2011, I did not succeed in maintaining my weight over 2012. I pretty much have the exercise thing down and find it satisfying even when I don’t lose weight. That said, I know I feel better, have less risk of injury and pain, and have more energy when I weigh less. So this will continue to be my biggest physical health focus for 2014. I also... Thu, 2 Jan 2014 13:45:00 EST Looking Back at 2013 Where in the world did this year go? <BR> <BR> I knew it was going to be a tough year at work with the culmination of a major project I managed (software migration). What I didn’t know was that my mom’s physical decline would continue at an increasing rate, with her finally moving into assisted living before the end of the year. It took me many months to realize that I was eating emotionally due to my grief over her decline. By the time I figured it out I had already regained about 35 pound... Fri, 27 Dec 2013 18:42:17 EST Shimmering Snowflakes Week 4 My assignment: <BR> How did you spend your Christmas holiday? Did you stick with your eating and fitness plans? <BR> <BR> I got up later than usual and went for my regular Wednesday morning run as soon as I could to avoid the heat of the day (it got up above 80F!). <BR> <BR> After my shower, I put the french toast casserole in the oven and went to another part of the apartment to assemble the stockings and wrap the remaining gifts. <BR> <BR> After about 35 minutes, I smelled smoke. I opene... Fri, 27 Dec 2013 17:32:43 EST Shimmering Snowflakes Week 3 My assignment: What would be your ultimate present? If money were no object, what would you buy the most important person in your life? <BR> <BR> I have been overloaded at work the past couple of years and it looks like I will have a new project that will continue this high-demand aspect of my job for another two years. My biggest frustration is the lack of time to spend with my DH, and with other friends and family. My ultimate present would be more time. I hope I can retire in 8 or 10 year... Sun, 22 Dec 2013 21:12:57 EST Shimmering Snowflakes Week 2 Assignment: How do you survive all the Christmas parties & banquets? Any tips or tricks?? <BR> <BR> I went to a pot-luck Christmas party on Sunday and actually did much better than usual. How did I do that? <BR> <BR> 1. I took small portions. <BR> 2. I looked for food that I thought would be healthy and low-fat. I chose vegan split pea-barley soup when DH chose creamy corn chowder. I chose a small pice of French bread plain where DH had a vegetarian enchilada. <BR> 3. I took one bite of DH’... Tue, 17 Dec 2013 23:19:11 EST Holiday time strategy Assignment: My plan to stay on track through the holidays: <BR> <BR> 1. Keep tracking everything I eat. <BR> 2. Try to stay in my calorie range every day except two. <BR> 3. Keep up with my exercise routine every day. <BR> 4. For motivation, think about how I will feel at my half-marathon in February if I do not stay on track vs how I will feel if I do! Night and day! <BR> 5. Enjoy the exceptions I allow myself and cook only enough for the one meal rather than have many days of left-overs th... Mon, 16 Dec 2013 18:47:26 EST BLC23 Week 12 CICO Can you believe it’s week 12 already? Where did the time go? <BR> <BR> Well, I’m interested in seeing that while I want the scale to budge more than it has, I can see that my CICO differentials the last few weeks have been creeping up, meaning I need to take in fewer calories and add some more activities in order to see the results I would like. The first will be a bigger challenge for me mentally/emotionally, but the second a bigger challenge for me logistically (again, where does all the t... Wed, 11 Dec 2013 12:35:42 EST A&I Shimmering Snowflakes Week 1 My assignment: My progress the past month and my goals for this month. <BR> <BR> In November 2013 I: <BR> ran 90.22 miles, <BR> swam 10K, or 6.2 miles, <BR> stayed in my calorie range for 29 of the 30 days (guess which I went over? yup, that’s right.), <BR> lost 7 pounds, <BR> returned to a “normal” BMI, <BR> resumed my Iron Strength Workout for Runners. <BR> <BR> <BR> In December 2013 I have goals to: <BR> <BR> sign up for the Palm Springs Half Marathon, <BR> run 100 miles, <BR> swim 8.8... Thu, 5 Dec 2013 18:41:21 EST BLC23 Week 11 CICO I maintained this week, so no damage done but no progress, either. I'm ready to turn that around this week! I did the Iron Strength Workout last Thursday morning, but the prospect of doing it after work today makes me feel weary. I'll really have to kick myself in the rear to it done when I get home! <BR> <BR> BLC 23 Week 11 CICO <BR> <BR> Wednesday 4 December: <BR> Calories Eaten: 1534 <BR> BMR: 1383 <BR> Exercise: 699 <BR> Differential: -548 <BR> <BR> Thursday 5 December: <BR> Calories E... Thu, 5 Dec 2013 18:35:02 EST BLC23 Week 10 CICO I'm pleased to say that with three weeks left I have already met my main BLC23 goal of a BMI in the Normal range. I still need to meet my short-term goal of doing my Iron Strength Workout for Runners before December. I did about 2/3 of it last week then ran out of time. Maybe tomorrow before we head over to DD's??? Stay tuned! <BR> <BR> BLC 23 Week 10 CICO <BR> <BR> Wednesday 27 November: <BR> Calories Eaten: 1472 <BR> BMR: 1383 <BR> Exercise: 715 <BR> Differential: -626 <BR> <BR> Thursda... Wed, 27 Nov 2013 13:01:57 EST BLC23 Week 9 CICO Yay! I'm just barely south of 160 now and would like to widen that margin before Turkey Day, so I plan to really push it this week. <BR> <BR> BLC 23 Week 9 CICO <BR> <BR> Wednesday 20 November: <BR> Calories Eaten: 1546 <BR> BMR: 1393 <BR> Exercise: 740 <BR> Differential: -587 <BR> <BR> Thursday 21 November: <BR> Calories Eaten: 1482 <BR> BMR: 1393 <BR> Exercise: 202 <BR> Differential: -113 <BR> <BR> Friday 22 November: <BR> Calories Eaten: 1464 <BR> BMR: 1393 <BR> Exercise: 779 <BR> Dif... Wed, 20 Nov 2013 10:34:39 EST BLC23 Week 8 CICO My BMR keeps shrinking as I do! <BR> <BR> BLC 23 Week 8 CICO <BR> <BR> Wednesday 13 November: <BR> Calories Eaten: 1537 <BR> BMR: 1400 <BR> Exercise: 702 <BR> Differential: -565 <BR> <BR> Thursday 14 November: <BR> Calories Eaten: 1489 <BR> BMR: 1400 <BR> Exercise: 111 <BR> Differential: -22 <BR> <BR> Friday 15 November: <BR> Calories Eaten: 1455 <BR> BMR: 1400 <BR> Exercise: 739 <BR> Differential: -684 <BR> <BR> Saturday 16 November: <BR> Calories Eaten: 1408 <BR> BMR: 1400 <BR... Wed, 13 Nov 2013 13:12:12 EST BLC23 Week 7 CICO BLC 23 Week 7 CICO <BR> <BR> Wednesday 6 November: <BR> Calories Eaten: 1436 <BR> BMR: 1409 <BR> Exercise: 723 <BR> Differential: -696 <BR> <BR> Thursday 7 November: <BR> Calories Eaten: 1475 <BR> BMR: 1409 <BR> Exercise: 138 <BR> Differential: -72 <BR> <BR> Friday 8 November: <BR> Calories Eaten: 1427 <BR> BMR: 1409 <BR> Exercise: 809 <BR> Differential: -791 <BR> <BR> Saturday 9 November: <BR> Calories Eaten: 1477 <BR> BMR: 1409 <BR> Exercise: 912 <BR> Differential: -844 <BR> <... Thu, 7 Nov 2013 10:22:54 EST BLC23 Mid-Round Check-In First, a review of my goals for this round: <BR> <BR> Get back to training mode: <BR> <BR> 1. Get back to eating within my calorie range for the period of this challenge. GOAL MET for the first half. <BR> 2. Get back at least to normal BMI (under 157 lbs). I am already &#8532; of the way there at the halfway point! <BR> 3. Get back to a race: Sign up for and run my usual Halloween Anti-Cancer 10K (8th consecutive year). GOAL MET! <BR> 4. Get back to doing some XT, like bike or swim, at leas... Tue, 5 Nov 2013 21:12:44 EST BLC 23 Week 6 CICO BLC 23 Week 6 CICO <BR> <BR> Wednesday 30 October: <BR> Calories Eaten: 1497 <BR> BMR: 1419 <BR> Exercise: 756 <BR> Differential: -678 <BR> <BR> Thursday 31 October: <BR> Calories Eaten: 1426 <BR> BMR: 1419 <BR> Exercise: 126 <BR> Differential: -119 <BR> <BR> Friday 1 November: <BR> Calories Eaten: 1490 <BR> BMR: 1419 <BR> Exercise: 734 <BR> Differential: -663 <BR> <BR> Saturday 2 November: <BR> Calories Eaten: 1457 <BR> BMR: 1419 <BR> Exercise: 847 <BR> Differential: -809 <BR> <BR> Sund... Thu, 31 Oct 2013 10:06:43 EST BLC23 Week 5 CICO BLC 23 Week 5 CICO <BR> <BR> Wednesday 23 October: <BR> Calories Eaten: 1508 <BR> BMR: 1419 <BR> Exercise: 760 <BR> Differential: -671 <BR> <BR> Thursday 24 October: <BR> Calories Eaten: 1410 <BR> BMR: 1419 <BR> Exercise: 134 <BR> Differential: -143 <BR> <BR> Friday 25 October: <BR> Calories Eaten: 1487 <BR> BMR: 1419 <BR> Exercise: 796 <BR> Differential: -728 <BR> <BR> Saturday 26 October: <BR> Calories Eaten: 1488 <BR> BMR: 1419 <BR> Exercise: 913 <BR> Differential: -844 <BR> <BR> Sund... Wed, 23 Oct 2013 15:02:52 EST BLC 23 Week 4 CICO BLC 23 Week 4 CICO <BR> <BR> Wednesday 16 October: <BR> Calories Eaten: 1533 <BR> BMR: 1437 <BR> Exercise: 469 <BR> Differential: -373 <BR> <BR> Thursday 17 October: <BR> Calories Eaten: 1693 <BR> BMR: 1437 <BR> Exercise: 0 <BR> Differential: 256 <BR> <BR> Friday 18 October: <BR> Calories Eaten: 1546 <BR> BMR: 1437 <BR> Exercise: 373 <BR> Differential: -264 <BR> <BR> Saturday 19 October: <BR> Calories Eaten: 1446 <BR> BMR: 1437 <BR> Exercise: 924 <BR> Differential: -915 <BR> <B... Wed, 16 Oct 2013 20:45:37 EST BLC Week 3 CICO BLC 23 Week 3 CICO <BR> <BR> Wednesday 9 October: <BR> Calories Eaten: 1455 <BR> BMR: 1437 <BR> Exercise: 208 <BR> Differential: -190 <BR> <BR> Thursday 10 October: <BR> Calories Eaten: 1373 <BR> BMR: 1437 <BR> Exercise: 793 <BR> Differential: -857 <BR> <BR> Friday 11 October: <BR> Calories Eaten: 1215 <BR> BMR: 1437 <BR> Exercise: 0 <BR> Differential: -222 <BR> <BR> Saturday 12 October: <BR> Calories Eaten: 1385 <BR> BMR: 1437 <BR> Exercise: 0 <BR> Differential: -52 <BR> <BR>... Wed, 9 Oct 2013 08:32:58 EST BLC Week 2 CICO BLC 23 Week 2 CICO <BR> <BR> Wednesday 2 October: <BR> Calories Eaten: 1408 <BR> BMR: 1450 <BR> Exercise: 838 <BR> Differential: -880 <BR> <BR> Thursday 3 October: <BR> Calories Eaten: 1410 <BR> BMR: 1450 <BR> Exercise: 33 <BR> Differential: -73 <BR> <BR> Friday 4 October: <BR> Calories Eaten: 1492 <BR> BMR: 1450 <BR> Exercise: 829 <BR> Differential: -787 <BR> <BR> Saturday 5 October: <BR> Calories Eaten: 1425 <BR> BMR: 1450 <BR> Exercise: 797 <BR> Differential: -822 <BR> <BR> Sunday 6 ... Wed, 2 Oct 2013 23:43:46 EST BLC Week 1 recap & Week 2 focus WEEK 1 RECAP: <BR> <BR> Week 1 focus? <BR> Tracking all food eaten and getting back to my calorie range. <BR> <em>248</em> <BR> What will you commit to this week to help you reach your goal? <BR> 1. Track everything I eat and eat only what I’ve planned. <BR> Result: Success! 100% <BR> <em>248</em> <BR> 2. Run Wednesday, Friday, Sunday. ST Thursday & Saturday. Pilates Tuesday, <BR> Results: Mixed, but close to normal by the end of the week. <BR> I did not run on Wednesday because it w... Wed, 2 Oct 2013 16:51:00 EST BLC23 Week 1 CICO Wednesday 25 September: <BR> <BR> Calories Eaten: 1454 <BR> BMR: 1464 <BR> Exercise: 468 <BR> <BR> Differential: -478 <BR> <BR> Thursday 26 September: <BR> <BR> Calories Eaten: 1507 <BR> BMR: 1464 <BR> Exercise: 384 <BR> <BR> Differential: -341 <BR> <BR> Friday 27 September: <BR> <BR> Calories Eaten: 1454 <BR> BMR: 1464 <BR> Exercise: 825 <BR> <BR> Differential: -835 <BR> <BR> Saturday 28 September: <BR> <BR> Calories Eaten: 1480 <BR> BMR: 1464 <BR> Exercise: 238 <BR> <BR> Differen... Thu, 26 Sep 2013 11:44:20 EST Grief Eating The light bulb finally went on this month. I’ve finally been self-aware enough and figured out why I’ve been gaining weight the past 6 months. It isn’t complicated at all. In fact, it could not be simpler. I just was not seeing it. <BR> <BR> I’ve been overeating because that’s what I turn to (when I'm not mindful) when someone I love is dying. In 1999, it was my first husband. In 2009, it was my brother. This time it’s my mom. <BR> <BR> I’m glad I figured it out this time before I gained 50... Tue, 24 Sep 2013 19:55:02 EST BLC23 Week 1 Week 1 focus? <BR> Tracking all food eaten and getting back to my calorie range. <BR> <BR> What is your Goal and Your Reward for meeting your goal this round? <BR> Goal: To get back to a weight at which I can get back to training mode. <BR> Reward: To be in training mode again. <BR> <BR> What will you commit to this week to help you reach your goal? <BR> 1. Track everything I eat and eat only what I’ve planned. <BR> 2. Run Wednesday, Friday, Sunday. ST Thursday & Saturday. Pilates Tuesday, ... Mon, 23 Sep 2013 10:43:29 EST Goals for BLC23 Goals should be attainable but challenging. I know these are attainable because I’ve done all of this before! It will challenge me to find the time to do this. It will require extraordinary time management on my part to achieve these. <BR> <BR> Get back to training mode: <BR> <BR> 1. Get back to eating within my calorie range for the period of this challenge. <BR> 2. Get back at least to normal BMI (under 157). <BR> 3. Get back to a race: Sign up for and run my usual Halloween Anti-Cancer 1... Mon, 23 Sep 2013 10:36:49 EST Summer 2013 It’s been almost two months since I really checked in. I’m grateful for the continued encouragement from many of you on my feed and page. Sorry I haven’t had time to return the favor. <BR> <BR> The peak of my work demands came at the end of July and continued into August. It seems to be beginning to taper off now at about the same rate it ramped up over the first half of the year, so I think I’ll be approaching a more normal work load in a couple of months. <BR> <BR> In the midst of all of ... Sun, 1 Sep 2013 15:52:22 EST June Recap & July Goals Recap for June: <BR> Goal 1: Achieve 2,000 fitness minutes: Results: Achieved! 2,001 minutes. And I wasn't even trying! <BR> Goal 2: Run over 100 miles: Results: Achieved! 103.35 miles run. <BR> Goal 3: Stay in calorie range at least 24 days. Not very close--stayed in calorie range 21 days. <BR> Goal 4: Do my new-to-me Iron Strength Workout for Runners once a week: Achieved! Did the workout June 6, 13, 24, and 29. <BR> Goal 5: Keep up with strength training & physical therapy exercises. Achie... Mon, 8 Jul 2013 00:10:19 EST Life Priorities My assignment: List 5 things you can do for yourself to make yourself a priority. How will doing these things help you? <BR> <BR> I’m already doing these, but it’s good to remind myself so I remember why I do them. <BR> <BR> 1. Meditate daily: Helps me focus and put things into perspective. <BR> <BR> 2. Exercise daily: Helps me focus and stay sane. Exercise is my mental health plan. It’s a great stress release and makes it so I can deal with more in my day than I otherwise could. <BR> <BR... Wed, 19 Jun 2013 10:42:05 EST Organic Tofu Avocado Dressing This is oil-free as it gets all its fat from the avocado & tofu. Be sure to use soft (silken) tofu to get creamy texture. <BR> <BR> <link><BR>l.asp?recipe=1807497 </link> <BR> <BR> I use it frequently for making cole slaw and potato salad. <BR> <BR> We also use it as a sour-cream substitute for topping things like baked potatoes, fish tacos, and chili. Thu, 13 Jun 2013 15:13:54 EST May Recap & June Goals May 2013: I set no goals other than to try to get back to regular exercise & stop gaining weight. I succeeded at both. <BR> <BR> May by the numbers: <BR> Fitness minutes: 1,748 <BR> Miles Run: 87.55 <BR> Days in calorie range: 17 <BR> Weight change: -3 <BR> <BR> Goals for June: <BR> Achieve 2,000 fitness minutes. <BR> Run over 100 miles. <BR> Stay in calorie range at least 24 days. <BR> Do my new-to-me Iron Strength Workout for Runners once a week. <BR> Keep up with strength training & phys... Fri, 7 Jun 2013 16:56:49 EST Lost Motivation Tricks (A&I BSG Luck Charms WK1) My assignment: what have you found that has worked to get your motivation back once you've lost it? <BR> <BR> I’ve talked about this before, but I’m dense enough I can “trick” myself into exercising, and (less often) into making better food choices. <BR> <BR> When I don’t feel like exercising, I tell myself, “All you have to do is change your clothes and then do 5 minutes.” I change my clothes and I feel more like exercising most of the time. Sometimes I have to do a little more. Then I tel... Thu, 7 Mar 2013 11:02:23 EST March Goals March 2013 Goals <BR> <BR> Well, if you remember my February goals, these will look familiar. Almost all are the same. My biggest accomplishment was to increase my meditation time to at least 20 minutes consistently. I still want to make the other adjustments I've listed below. I can do it if I gradually make the needed changes. Easy does it! I'm not going to experience success if I try to do it all at once. <BR> <BR> A. Nutrition: <BR> Make more progress on getting my weight back down to m... Sun, 3 Mar 2013 18:43:00 EST Top Ten Things I liked About February 2013 10. Lost six pounds this month for a total of ten since the first of the year. Only 10 more to my official goal (15 to my secret goal). <BR> 9. Stayed in my calorie range for 26 days, the most in many months. <BR> 8. Bought two new pairs of pants (one jeans, one slacks for work) <BR> 7. Supported the Girl Scouts while giving away the cookies. <BR> 6. Keeping everything on track at work and actually enjoying meeting the tough challenges & hard work. <BR> 5. Stayed on track with my sitting medi... Fri, 1 Mar 2013 15:34:12 EST February Review (A&I BSG Roses WK4) My assignment: Reflect back on what’s been going on in your life these first two months of 2013. What’s the best thing that’s happened in your life this month? Do you feel you are making progress, whether it be physical or mental? Have you experienced any “A-HA” moments or personal victories (large or small)? <BR> <BR> The biggest change in my life this year so far is the ramping up of my job due to my leadership role in a huge project that will impact me and my schedule for most of 2013. I... Wed, 27 Feb 2013 18:42:02 EST We shall overcome...(A&I BSG Roses WK3) Write about overcoming a personal hurdle. What did you learn about yourself during the process? What advice would you give someone facing a similar “hurdle?” <BR> <BR> hurdle: obstacle - barrier - impediment - bar - hindrance <BR> <BR> I have overcome injuries in the past and trained hard to come back just as strong or stronger. I continue to be careful not to over-train and to regularly do physical therapy exercises to prevent injuries. I learned that I want to be able to move and do the t... Thu, 21 Feb 2013 21:11:22 EST My Ideal Valentine's Day (A&I BSG Roses Week 2) My assignment: If you could go anywhere, where would you go to spend Valentine's Day, what would your meal be and what would you like as a Valentine's Day gift. <BR> <BR> I think this could be a difficult assignment for those of us without a significant other. When I have been single, I really paid no attention to Valentine’s Day. <BR> <BR> I would go wherever my beloved husband happened to be. If he wanted me to choose a special place, I think I’d like to go to a cozy cabin in the snowy mo... Sun, 10 Feb 2013 16:54:31 EST February Goals (A&I Roses Week 1) I based my February goals on my 2013 goals I set at the beginning of January. <BR> <BR> A. Nutrition: <BR> Make more progress on getting my weight back down to my goal by doing some simple but not easy things: <BR> 1. Stay in my daily calorie range at least 27 days. <BR> 2. Eat a balanced variety of foods that meet my body’s needs. <BR> 3. Find something concrete to do to bring me in the direction of changing my attitude about food: not reward, not indulgence, but fuel for mind, body, & spir... Fri, 1 Feb 2013 18:49:44 EST Top Ten Favorite Things About January 2013 10. Lost four pounds this month (at one point I’d lost 7, but then regained 3) <BR> 9. Stayed in my calorie range for 23 days, including one 14-day stretch. <BR> 8. Had the best birthday cake ever (which I made myself). <BR> 7. Ate the most delicious meal I’ve had in years at an extraordinary restuarant in Seattle. <BR> 6. Attended an amazing performance of all six of Bach’s Brandenburg Concerti in one evening. <BR> 5. Resumed my sitting meditation on a daily basis for all 31 days. <BR> 4. E... Thu, 31 Jan 2013 21:14:46 EST Nicest thing (A&I BSG Polar Bears WK3) My assignment: Blog about the nicest thing anyone's ever done for you. How did it make you feel? Have you “paid their niceness” forward by doing something for someone else? What did you do? <BR> <BR> The main thing that really occurs to me in relation to this is that my DH is the nicest person I know. And the nicest thing he ever did for me was to ask me to marry him. I am so very grateful for his presence in my life on a daily basis and for how he helps me stay grounded. <BR> <BR> Many peo... Mon, 21 Jan 2013 21:26:11 EST What Every "Sparker" Needs (A&I Polar Bears WK2) My assignment: Create a definitive list of what you feel every “Sparker” needs (personal trait or quality, physical item) and tell why you think that quality, trait, or physical item is important. <BR> <BR> I don't know why I feel a bit awkward about posting this. Maybe because I think each individual needs to find the tools that work best for them. Anyway, I’m going to approach this slightly differently than the assignment has it worded. I’m going to list what I think I need, so maybe other... Sat, 12 Jan 2013 20:00:04 EST