SKDUFORD's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SKDUFORD SKDUFORD's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Sabotage http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5778437 I am going to make it a gaol to be in control of what I eat and drink! I think I am my biggest stabotor (if that's a word). I wavier too much on food. Planning really helps me. <BR> <BR> I have learned to firmly, but kindly say to others, "no thanks." I need to do the same with myself! Fri, 12 Sep 2014 08:41:50 EST Revamp http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5774467 I need to take time and review my goals and my motivations. <BR> <BR> One thing is for sure, lack of sleep really does affect my ability to stay on track. Sat, 6 Sep 2014 09:28:25 EST My Most Common Excuse http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5767989 My most common excuse for not exercising is not having the time. But now that I have my fitbit, it motivates me to keep moving until until I reach my daily goal. Wed, 27 Aug 2014 10:24:01 EST health to me means... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5754225 Health to me means avoiding illnesses that come from poor eating habits. Being able to wear normal clothes. Being able to do normal movements with my body. Wed, 6 Aug 2014 09:24:31 EST when it comes to exercise.. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5751553 When it comes to exercise, I am really good at getting the walking in, but not good at stretching or strength training. I just dont take time to do them. Sat, 2 Aug 2014 08:29:12 EST Conversationalist http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5742691 Today's visualization in Spark Coach asked me to visualize having a care free attitude toward food at a party or event when temptation is there is over eat in big way. Visualize myself having control over food and then focusing on people instead of food. As I was thinking about this, it dawned on me that the reason this is hard to do is because I feel awkward at conversing with people; afraid I will mix my words up (which I frequently do) and say stupid stuff! Food helps to passing the awkwar... Sun, 20 Jul 2014 11:45:44 EST Gratitude http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5345202 The ol' Attitude of Gratitude! Today in Spark Coach Spark Guy encourages me to write down three things I can be proud of or grateful for. <BR> <BR> This comes at a good time for me. I was just thinking about how hard it is to stay consistent! Man, it is hard! However. . . I have much to be grateful for. Not sure I feel like I can be proud of these things, because they are blessings from God, but none the less, I am jotting them down here. <BR> <BR> 1. The beautiful weather and all the spr... Sat, 4 May 2013 10:08:43 EST Pep Talk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5333877 Spark Guy in my Spark Coach lesson urged me to write out a pep talk to myself and to give myself a pep talk. Then at the end of the video he is humorously giving himself a pep talk in the mirror. It was funny. <BR> <BR> My pep talk to myself. This is how I would encourage someone else.. . <BR> <BR> I know you're struggling. I know you're feeling hungry because you are stressed or bored or maybe you are angry, but wait! Give yourself a chance to be successful. Give yourself a minute to thi... Wed, 24 Apr 2013 09:08:46 EST A Walk through the Cemetery http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330558 Frequently, I will walk through the local cemetery on my walks. My Mother and Dad are both buried there. They died too young, both from different forms of cancer. My Paternal grandparents are buried there as well along with other extended family and friends. It may sound morose, but It is good for me to do this. It reminds me of how truly short life is. How we don't know when our time is up on this earth. It reminds me to make the most of every day and every moment God has given me to live he... Sun, 21 Apr 2013 12:05:26 EST Apology Acepted http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5330122 I had some good advice from another Sparker the other day (RX_2_RV). She suggested I write the apology I wish I had gotten from the person who told me to keep my "fat clothes". I think this is a great idea. Those words have loomed over me for 10 or so years now. Every time I do well, I fear I will fail. Every time I fail, I hear those words ringing in my ears. I really don't think he meant them to be so powerful in my life. But I think they speak to the fear deep in me that 1.) I can't get th... Sat, 20 Apr 2013 22:32:20 EST Too Big http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5327445 My Spark Coach is urging me today to visualize how I will feel when I am able to drop off clothes that are too big to the mission (or other charitable organizations). <BR> <BR> About 12 yrs ago, I lost all the weight I wanted to through a Diet Center. It came off much faster than now. Really, the two biggest things I remember from that experience are 1. How difficult it was to do and to maintain. And 2. what my father in law said at the time, "You'd better keep your fat clothes". I 'm sur... Thu, 18 Apr 2013 10:20:41 EST Re charging http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5324923 Well, let's just be honest. I have let other things get in the way of my hopes, my desires and commitment to changing my lifestyle. Life gets so busy. It really takes a lot of dedication to change! So here I am, feeling yucky! <BR> <BR> I changed my Spark Coach to the new motivation and consistency plan, which is really what I need. <BR> <BR> Tue, 16 Apr 2013 09:00:37 EST A Little Low http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5246735 Today I feel a little low. Just venting a little, here. <BR> <BR> I weighed today. And lost another pound. That is good, right? Yes. <BR> <BR> I measured my "parts and pieces" today, too, to see if there has been any change from OCTOBER. The discouraging part is that 1) when I went into the holidays, I was 180 lbs. Then had some significant stress and ended up gaining 10 lbs. Here it is the middle of February and I am still NOT where I was in November. UGH. 2) Not to mention, only one meas... Mon, 11 Feb 2013 17:30:22 EST Sabotagers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5231440 Today in Spark Coach we are encouraged to look at those in our lives who purposely or unconsciously sabotage our healthy eating efforts. <BR> <BR> My husband would be on the top of the list in a weird sort of way. We wants me to lose weight and do all the things I should do to get there, but he still eats food around me that is hard to decline. It is a test, it think, to see if I will stay firm or give in. Then he wallows in his own self pity when HE gives in and says HE knows he shouldn't h... Thu, 31 Jan 2013 09:44:02 EST Bath Suit Feelings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5214038 This visualization is from Spark Coach. I can say that this would be so great to be comfortable in my own skin! It not be thinking about what I look like. To not feel shame for the way my body looks. I am saving this one and going to use it help me get there! <BR> <BR> "Today, visualize yourself walking along a beach, wearing a bathing suit and feeling zero discomfort or shyness about showing off your body that you've worked so hard for. Your confidence is high, and you're not even thinking... Sat, 19 Jan 2013 09:21:10 EST Exercise Excuse http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5211277 My biggest excuse is putting other things ahead. Working too long. Thu, 17 Jan 2013 09:50:56 EST Goals I Have Discovered http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5194897 Chris Downie talks about life purpose and how this drives our goals. I know that one of the strongest desires I have is to positively influence others. I want people to say about me that I made a difference in their life. I know that this is one reason I worked so long in Children's church (15 years). I hoped I was impacting kids' lives in a positive way long term. It was the thing that kept me going when things were hard. The HOPE that I was making a difference. <BR> <BR> I want to teach a ... Mon, 7 Jan 2013 11:55:25 EST Dreams and Visions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5193586 I have been doing a lot of thinking about this. <BR> <BR> I think I know why I have such a hard time visualizing anything that I want except the big things, like looking forward to grandchildren and being healthy enough to have a long life with my husband, is because it is a self protecting technique. If I don't have any dreams or goals, then I can't be disappointed when they don't happen. I have a more passive personality. I tend to want to make peace and not rock the boat just because some... Sun, 6 Jan 2013 18:26:03 EST Working on Destressing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5148249 I will continue to exercise as a stress reliever. I will also not focus as much on what the stress is as much as how to work through it. I am handling work stress better. Stress from relationships is another story!!! Can't really go into detail, but Thanksgiving was extremely stressful due to relationship issues. My attitude was wrong. My focus was wrong. SO- 1) I will avoid the situations that put me under that much extra stress. No more will I purposely put myself in situations I know will... Tue, 27 Nov 2012 10:39:32 EST If there were no scales http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5137158 Man, Sometimes I wish this were true! I really hate the scale and the sense of all or nothing it gives me. <BR> <BR> If there were none. . . this is what my Spark Coach is asking me to write about. <BR> <BR> I would measure my success with how I feel about my body when I look in the mirror. How my clothes feel, how my endurance is for exercise. I suppose by the things I could accomplish. Mostly by NOT being self conscious about my body. This is what I really want. I want to be healthy and n... Fri, 16 Nov 2012 08:01:08 EST Action plan- Visualize 10 years from now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5133706 I need to think about this! I know what I don't want- I don't want to have cancer like both of my parents, who died from it. I don't want to be so heavy that I can't get around. I don't want to be so fearful about life, that I miss life! I don't want to be a grouchy old women (This is further than 10 years)I don't want to be isolated and have no friends. <BR> <BR> I can't exactly see what I want to be, but I know what I don't want to be. <BR> <BR> I need to work on this a bit more. Tue, 13 Nov 2012 08:40:12 EST Making head way http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5123606 In sunny AZ! Knee is still sore, but seems to be getting better day by day. My goal is to do 20 minutes of planned exercise and of that, exercises to gently strengthen my knee. <BR> <BR> These past 2 weeks have been kinda hard. Felt a lot like I did before, wondering if I will ever make it, slipping into old ways. Frustrated with my injury. But, now that I am in AZ for 3 weeks, I am more positive. Still wonder if I can really make it to my goals. I know it is step by step, choice by choice,... Sun, 4 Nov 2012 13:09:15 EST Medial Collateral Ligament http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5108094 This is the ligament on the inner side of the knee. This is what I injured. The bruise is coming now. The good news is this injury will probably not need surgery. From what I can tell, I am a level 1 which means it will take about 2 weeks to heal up. So happy! I will be careful and let it heal! <BR> <BR> Mon, 22 Oct 2012 08:37:19 EST Poor knee, poor me. lol http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5106340 Just kidding! I am bummed, but I will not let it keep me down. Sat, 20 Oct 2012 19:29:32 EST One of my Heroes: Carol Parsons Smith http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5103494 Just gotta say that my friend and "Sister from another mother" is one of my heroes! Carol Parsons Smith. <BR> She has been through a divorce after 30 years, breast cancer, many surgeries and complications related to that, Then had a stroke at 50 something, made a dramatic recovery from that, and now faces the removal of a kidney due to a tumor there. She has had so many things happen to her that it seems unbelievable! I keep telling her she needs to write a book, not because of the negative t... Thu, 18 Oct 2012 08:54:24 EST Changing the way I respond. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5102241 Mistakes and setbacks. They are not fun to go through! However, I really am learning that they are not an end to everything I am striving for. I do see this journey as a daily process with daily forward progress and even when I don't do it all right, I can see progress in the way I am handling things that used to throw me off track. I've only been at Spark People for 42 days and it feels like a life time ago that I was trying to find something, anything, to help me lose weight. I've always k... Wed, 17 Oct 2012 08:46:41 EST Weigh In Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5098595 Today in Spark Coach I was asked to blog if I experience stress related to my regular weigh ins. <BR> <BR> YES! I weigh on Mondays. The anxiety starts on Saturday. Today, I weighed in a day early, bad mistake, and it was a gain. Yikes! Actually, I don't feel frustrated because of that. I do think that It is fluid retention and that I WILL continue to make progress. <BR> <BR> The anxiety comes from fear of disappointing my husband who is carefully watching my journey and freely gives his com... Sun, 14 Oct 2012 12:37:15 EST Feeling strong http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5098156 Finished the day with a great walk and day 4, week 3 of Boot camp. Loving how strong I feel! Sat, 13 Oct 2012 23:47:56 EST Struggled Today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5094746 Ugh! Just did not get done what I really wanted to today. I feel irritable and stressed. I did not eat well today. Some of my choices were okay and I did exercise, but I feel angry. I did not track all my food today. I must learn to manage this stress better. Talking to my husband about it only gets my the "stop whining" lecture. Sometimes I just need to vent without anyone judging me or telling me how much worse their day was than mine. AS IF I DON'T work just as hard! Sheesh! Thu, 11 Oct 2012 00:43:26 EST Monday Mornings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5090919 Today, I think I feel like a lot of people. . . dreading the work grind on Monday. Normally I keep up on my office work daily, but this week, with the yard sale and my in laws visiting, I have fallen way behind. I am also worried that I will not have enough funds to pay all the bills that are due in the business and in my personal finances. <BR> <BR> That being said, I will take steps to be successful today in each area. I will do what is most important and trust God with rest. <BR> <BR> T... Mon, 8 Oct 2012 08:06:52 EST Dealing with the Diet Saboteur http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5088758 There was a lot of great information today in Spark Coach about dealing with the Diet Saboteur. <BR> <BR> I think there are several forms of this in my life. My Mother and Grandmother were unintentional Saboteurs, but they have both passed on, so I won't struggle with them. Others, however continue to live on! The one that is the hardest for me, is the one who constantly monitors what I eat and tries to manipulate it. They want me to "lose weight", but refuse to really change their own ways.... Sat, 6 Oct 2012 09:04:49 EST The Reasons Behind the Weight Loss Desire http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5084864 In Spark Coach today, I was asked to think about why I really want to get the weight off. <BR> <BR> I really want to get the weight off and be healthy because: <BR> 1. I am tired of my leg rubbing together when I walk. I hate this! <BR> 2. I want to feel confident about how I look in clothes. I am tired of tight pants and feeling like I can't fit into any thing because of my weight. <BR> 3. I really want to avoid illness as much as it is my ability to give my body what it needs to do so. <BR... Wed, 3 Oct 2012 08:51:01 EST proud of my friends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5084600 WOW! I am so proud of all the awards my friends have earned! You guys are the best! Keep up the great work. Your consistency encourages me more than you know! :) Wed, 3 Oct 2012 00:58:52 EST Getting Stronger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5081311 Took my walk today. Beautiful day for a walk. I did 3.48 miles in 60 min. Feeling stronger. <BR> <BR> Spent some time with my son, Caleb. He is in welding school. He lives about 3 hours from me. I think he is doing pretty good. He has gone through some rough stuff, but seems to be finding his way. My hope is that he will also be successful in quitting smoking. I am hoping that my healthy example (and my prayers) will help him. Neither I nor my husband have ever been smokers. I keep telling h... Sun, 30 Sep 2012 22:27:18 EST Busy Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5077820 Finished up a busy tiring day ! Hoping to make my Monday goal of 185. . . <em>386</em> <BR> <BR> Thanks guys, for the encouragement. :) Thu, 27 Sep 2012 23:43:24 EST Week 1, Day 1 of the 28 day challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5076195 Just finished my first video with Coach Nicole. Great! Did it right in my office where there is very little space! <em>334</em> Wed, 26 Sep 2012 19:20:05 EST Terrible day :( http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5073614 Eating was fine. But somehow i overdrafted my business bank account. Bad arguement with husband. Very discouraging. I feel lousy and I cost us a considerable amount of money. <em>46</em> <BR> <BR> Can't wait til this day is over. Mon, 24 Sep 2012 21:42:41 EST End to a struggling day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5072549 My day started out great, but by 3pm I was struggling. I needed to work on yardsale stuf. (Dread dread, dread!) which I did. But by the time I got home, I was cranky, tired, hungry and sore. UGH! I really had used up almost all my calories for the day. So, I may myself a cup of tea, drank that and made myself a cup decaf coffee, ate a couple of prunes, logged in my food, and took a nice hot bath!! Best decision and ended my struggling day on a good note. Proud of myself. <em>652</em> Mon, 24 Sep 2012 08:45:42 EST Things I've noticed that are changing. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5071216 Today's action step in Spark Coach asks me to blog about the changes I've already seen since I started SP as a way of motivating me to keep going when the scale doesn't budge. <BR> I have thought about this even though, so far, the scale is moving. <BR> <BR> 1. My clothes fit better <BR> 2. I have dramatically improved my cardio stamina. <BR> 3. I feel my body getting stronger. <BR> 4. I am more able to deal with stress. <BR> 5. I am feeling more energetic. <BR> 6. I can already see changes ... Sun, 23 Sep 2012 08:46:41 EST Thinking about exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5070085 I always had the excuse that I was too busy to fit all that exercise in. My husband would always point out that there were people busier than me could make time to work out. This always irritated me! Well, since joining Spark People, and Spark Coach, I have learned to incorporated exercise into my life. And I love the quote that says, "Somewhere someone busier than you is working out right now." I have also found that exercise has in fact given me more time than it has taken away! (Though i a... Sat, 22 Sep 2012 09:01:18 EST Easy Meals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5062733 Some of my ideas are: <BR> tuna salad, light on the mayo, apple slices with a tiny bit of peanut butter, glass of lactose free milk <BR> <BR> black beans mashed spread on tortilla, plus lettuce, tomato, a bit of cheese, grapes and glass of LF milk <BR> <BR> More later <BR> Mon, 17 Sep 2012 08:23:21 EST