SKDUFORD's SparkPeople Blog SKDUFORD's Blog on SparkPeople, home of free diet plans and a healthy living community Motivations Today's assignment is to list 10 reasons you want to lose weight. <BR> <BR> 1. to be healthier <BR> 2. to fit into smaller clothes <BR> 3. to enjoy the body I was given <BR> 4. to have more confidence <BR> 5. to be an example for those around me <BR> 6. to be able to play with my grandkids as much as I want <BR> 7. to open the door to other things I don't even know about yet. <BR> 8. to fit in an airplane seat more comfortably <BR> <BR> Right now, I can only think of 8 <BR> <BR> What do y... Sat, 23 Jun 2018 21:14:44 EST Food Plan for the Challenge I have got my supplies and have been making the recipes with great success. For the FIRST time in my married life, I am making food my husband likes! <BR> <BR> We are working on a low carb diet. He has always felt good on this, and for the FIRST time, I do too! Very excited. I will track my calories, too and stay between 1300 and 1500 cal. If I don't see weight loss, I will decrease it a bit. <BR> <BR> A new season for my life in so many ways, and I am loving it! Sat, 23 Jun 2018 20:47:15 EST End of one Month, Beginning of a New One Well, May is over. The Challenge has one more day left in it. Tomorrow, the beginning of a new month. <BR> <BR> As I reflect on this Challenge the good things I did: Regularly posting, regularly exercising, regularly staying in touch with the team. Helping and learning with Crissy about how the leaders do things. All good. The not so good: not much weight loss. <BR> <BR> I am glad for a new month. I love beginnings! Everything is fresh and powered up. Expectation is high. Moti... Thu, 31 May 2018 21:42:21 EST What Challenges Me the Most Tracking my food intake! I also know it is the reason I continue to NOT lose weight! I was telling my Spark Buddy that I just eat too much. Don't know why it is so hard to eat less! I am doing great in everything else EXCEPT the thing I really need to do in order to lose weight. I want to lose weight. That is why I am here! Ugh! <BR> <BR> Maybe I just feel too restricted? Maybe I don't like having to follow food rules? (which are self imposed!) Hmmmmm . . . . <BR> <BR> This has been t... Wed, 30 May 2018 09:53:18 EST What I Like Best About My Team Of course, WE ARE AWESOME! :) <BR> <BR> Seriously, I love this team. The more we interact, the more we are successful in our journey. <BR> This team takes support to a new level. Our Motivational Leader, (PATRICIA-CR) is always sending notes and sparking us to interact with each other. Our Challenge Leader, (CRISSYRR) is one of the most positive, hard working people I know! Our Weigh in Leader is always there for back up, (ELIZABETHBECK1). And MIMAWELIZABETH, our EL is just amazing! An... Tue, 29 May 2018 21:08:28 EST New Habits I've Developed This is a good one! <BR> I have really established exercise as a part of my daily life. I am not a Ninja Warrior by any means! lol But since January I have missed very FEW days of exercising. <BR> <BR> I have also been developing a habit of thinking kinder thoughts about myself! The "Thank Myself and give myself a goodie" was difficult. It seems weird to do that. But I learned that in order to be successful, weight loss starts in the mind. What am I saying to myself. <BR> <BR> Thes... Mon, 28 May 2018 08:38:07 EST How Many Challenges Have I Done? I have done four Challenges. Two with the Tiger Monarchs last year (our team was dissolved). And two with the Awesome A Team. This is my first time as an Extra Leader. <BR> <BR> This has been quite a journey of learning. My Team Challenge Leader (Crissyrr) and I have both worked hard to understand how things work behind the scenes. We had NO idea! We have so much respect for the Leaders that take care of the things behind the scenes! Shout out to all our leaders!! <BR> <BR> The goal... Sun, 27 May 2018 17:01:26 EST How the Spring Challenge has helped me with my healthy eating. The thing I have learned the most from this Challenge, aside from being a leader, is how much I need to work on getting more fruits and veggies in. I am also reminded that I have not kept track of my food as well as I should have. BUT I am growing and changing and I am going to get to my goal weight! Sat, 26 May 2018 13:42:53 EST Pep Talk to Myself Okay girlfriend, this is your best self talking to you. This is the person you know lives inside of you and the person who wants you to believe you can. So here are some things to remember. This is the way I am already loved and seen by God: <BR> <BR> Song of Songs 4:7 You are altogether beautiful, my darling; there is no flaw in you. <BR> <BR> Philippians 4:13 Amplified Bible (AMP) <BR> 13 I can do all things [which He has called me to do] through Him who strengthens and empowers me [to f... Mon, 16 Apr 2018 14:03:33 EST Motivations to post today Here are my top motivations to focus on the task at hand: <BR> <BR> 1.) I want to be more physically fit for my trip to Guatemala in July. I will be at 6,000 ft above sea level. <BR> <BR> 2.) Have you seen how cute my three grandbabies are?? <BR> <BR> 3.) To fit into clothes I want to wear. <BR> <BR> That is good enough to think on today. Tue, 10 Apr 2018 10:44:31 EST Learn from mistakes Yep, That's right! Already made a mistake! Did not keep a snack with me at the wedding. Timing was off and I gave in to the sweets. Then there is my wonderful mother in law, who shows love with food. . . I did okay, but I am learning to change a few things: <BR> <BR> 1. always have a healthy snack in my purse, my car, my suitcase (you get the idea) <BR> 2. pay attention to the time, and don't go past 3 hrs before a small fueling snack <BR> 3. Keep water bottle at hand (also in my purse ... Sun, 8 Apr 2018 21:52:48 EST That was then, This is now Really thinking today about what have been my roadblocks to being successful in getting this extra weight off. This is a turning point for me. <BR> <BR> What used to set me back? <BR> <BR> Response to stress <BR> Response to anger <BR> Response to fear <BR> <BR> I think these are my top 3, though there are probably more. <BR> <BR> So, in other words, the way I think. <BR> <BR> I can change these! This is what I will be working on this challenge. Changing the way I think about stress,... Fri, 6 Apr 2018 14:09:36 EST Getting prepared Working on getting all my SP information updated, getting a calendar printed out with goals for food and exercise. Meeting with Crissy today to learn some more things about the behind the scenes things of this challenge. Excited with anticipation of a meeting my goals! Mon, 2 Apr 2018 11:41:12 EST Day 1 countdown to Spring Challenge <BR> Spring 5% Challenge Exercise Commitment <BR> <BR> Strength Training at gym Mon/Wed/Fri 20 minutes <BR> <BR> Cardio at the gym daily 30 to 40 minutes <BR> <BR> <BR> Have you got your gym clothes, runners, water bottle, etc. ready to go? YES!! <BR> <BR> <BR> Did you post your 2018 Spring 5% Challenge Exercise Commitment on your Spark Page?YES! Mon, 26 Mar 2018 20:44:05 EST Happy Thanksgiving Hello all! Off to Iowa today for a week with daughter and family. Keeping in mind that I am the only one who makes the choice what to eat. Focusing on my family and not the food. Blessings to yoh all. Thu, 23 Nov 2017 11:32:35 EST Remembering Yes, I am remembering now why I want to do this. I don't like who I am when I do what I have let myself do these last weeks... Thanks for not giving up on me. Mon, 23 Oct 2017 00:40:50 EST Step 2 on the Countdown 5% Fall Challenge Do you know what diet you will follow? 1200 calories <BR> Found some recipes? working on this. <BR> Grocery list? working on this <BR> Shop? working on this <BR> Do you have the food on hand to get started? yes <BR> Have you followed this diet before? yes <BR> Did you clean up your kitchen? yes <BR> Did you post your 5% Challenge Diet Commitment on your Spark Page? YES! Thu, 28 Sep 2017 22:29:09 EST manipulation Hi Spark Friends, <BR> <BR> Just wanted to share some thoughts on an ongoing issue for me. <BR> <BR> I live with a food manipulator. I love him, and he doesn't realize it (maybe), but he constantly tries to manipulate me when it comes to food. This has been a serious issue for me that I am trying to work on how to deal with it. You have heard of shaming someone, well this is like that. It takes the joy out of eating. It has caused me over the years to really not even want to eat a meal... Tue, 15 Aug 2017 12:04:10 EST Ups and Downs. UGH Why is it our feelings are so temperamental! lol Don't FEEL like doing anything! Scale going the wrong direction. I get to this point and struggle. I want to break through to the 170s, get close, and then BAM! sabotage myself or something! <BR> <BR> I am NOT giving up. I WILL press through! I WILL meet my goal. <BR> Wed, 9 Aug 2017 10:42:12 EST Feeling empowered Wow! Had a great day! Got buy some new work out shoes, spend time away from work with hubby, ate dinner out and still stayed on track with my calories! Plus got all my water in😃 Sun, 30 Jul 2017 00:42:47 EST S.T.O.P. This is the latest in my Spark Coach lessons. Mindful eating using the S.T.O.P method. <BR> <BR> S Select your food. Notice the colors, textures, smells, shape of food on the 1 st bite. <BR> <BR> T Taste Second bite is all about taste. Slow chewing, delibrate. Don't swallow until it is completely chewed. <BR> <BR> O on the third bite, Observe as it is in your mouth, your throat as you swallow and down to the stomach. What do you notice? <BR> <BR> P on the 4th bite, Pause. Pause befo... Tue, 25 Jul 2017 14:50:22 EST Fifty Free Thank you to all who have read my blogs! I find the more I interact with you all, the better I do! <BR> I turned 50 this year and feel like I am 50 and FREE! I have a sense of expectation about myself that I AM gonna make it! I am learning that I can make really good choices and that feels SO good! Also learning that when I don't meet the expectation, I learn what I can do better or different. Hope you all are making progress too! Wed, 19 Jul 2017 10:02:43 EST The dreaded diet word, "BINGE"! How do you deal with binges? <BR> When is enough, enough? <BR> What triggers them for you? <BR> What do you binge on? <BR> How often do you binge? <BR> <BR> These are questions I find hard to answer myself! But I want to have a plan for dealing with them. I have been doing better in this area, but am afraid at some point it will rear its ugly head! Tue, 18 Jul 2017 09:52:08 EST Future Self and Past Self Today's Spark Coaching asks for me to imagine my life in 10 yrs and then make a phone call to myself today. Coach Nicole asked a lot of questions in 5 minutes! I will be thinking this over as I get to relax and spend some time with my daughter and her husband. I won't have to work Saturday or Sunday. So this will be nice. <BR> <BR> In 10 yrs. I do want to be healthy, with the ability to chase after grand kids and travel with my husband. I am 50 right now. I want to build relationship... Fri, 14 Jul 2017 09:42:33 EST A calorie here, a calore there "Calories, calories every where and not bite I can eat!" I have begun to be able to use my "Super Tracker Powers" to resist other foods so I can stay in my limit and make better choices. Still have a ways to go, but I am making progress. Hope you all are too Wed, 12 Jul 2017 23:12:26 EST Super Tracker! Feeling like a Super Tracker today! lol. <BR> <BR> I am utilizing the tracking Favorites and creating Groups for the things I eat most often. This helps a lot in tracking quickly. I also set up my supplements under Groups so I can keep better track of the nutrients I am getting daily. <BR> <BR> Lastly, just want to say Thank YOU for motivating me to stay on track. I am excited to reach our goals. <BR> <BR> GO MONARCHS! Flight high, fly strong, fly fast! Tue, 11 Jul 2017 10:01:10 EST Beginning of Week 2 of the 5 % challenge I work at a pizzeria where there is a lot of food that I shouldn't eat, at least not too much of! We make pretty much everything by hand and the pizza is super good! Not the point of my blog. lol <BR> We also serve ice cream, which is my downfall! (Don't tell my husband, lol) Today, as most days, I had to bring up the new tubs to replace the empty ones, and scrape all the tubs to make sure they are not getting freezer burnt. Usually, I will "sample" the left overs. (shhh, don't tell my h... Sat, 8 Jul 2017 17:03:55 EST More than you think. I am thinking I can do more than I think! lol <BR> These last three days, I had to get ready for a medical procedure. (colonoscopy) This means I had to limit foods and then completely fast except water. Plus I had to drink this horrible stuff! My point is, I DID IT! It was tough, but I had to do it. No choice. I want to put more of this attitude towards my weight loss effort. It IS doable and I CAN do MORE than I think I can. When it truly is a priority, you do it. Wed, 5 Jul 2017 20:42:55 EST Third week blues? Cant be losing focus already?!?! Not liking the mirror or the scale. Breath and focus!! Wed, 20 Jan 2016 07:45:51 EST Eating on vacation Thinking about eating on vacation. How's it going to go? I'm gonna do my best to eat the best I can. Drink lots of water. And enjoy the beautiful scenery. Do my best to not focus on food😀 Mon, 11 Jan 2016 18:53:33 EST Saturday fun! My son is here today. It's his last day with us. We are going to do some sightseeing today. Hopefully things go well. Sat, 9 Jan 2016 12:26:52 EST Holiday craze Last couple of days kinda fell off the path. Need tomake some good resolutions. Thu, 31 Dec 2015 17:35:29 EST Christmas Swam a lot today plus a brisk walk. Still ate too much in calories. But, i have been in more control than past holidays. So that is good. And i don't feel like i am completely over the edge. I will track again tomorrow. Fri, 25 Dec 2015 23:38:29 EST Organ stop pizza Went to the Orogam Stop Pizzeria in Mesa. Great Organ pipes! Go early to get a good seat! Fantastic. Any age. Tue, 22 Dec 2015 20:30:10 EST Merry Christmas Blessings to all this week! Merry Christms all. Mon, 21 Dec 2015 20:48:34 EST Poston Butte Climbed poston butte today. Nice view. Challenging for me. Rough terrain 😃 Sun, 20 Dec 2015 18:18:34 EST Wonder Why some people ask for your opinion when they don't really want it? Fri, 18 Dec 2015 01:08:53 EST Frustration Hmm Wonder why some people like to tell you all your mistakes and why you 'll never change. I did make an unwise choice. Will i ever change? Maybe they are right😕 Fri, 11 Dec 2015 23:03:43 EST Always forward Keeping moving and looking forward. The journey is always forward. You don't drive in reverse very long. You don't walk backwards very well. You must be forward minded with your daily health choices. Onward and upward! Thu, 10 Dec 2015 11:31:56 EST Getting through Interesting not having a scale here😃 Really have to focus on other things to make sure i am making progress. It is a very different feeling. 🤓 Tue, 8 Dec 2015 21:50:59 EST Great day Saw my aunt today and used her treadmill as i am not where i can swim. She amazes me. She is 71 years old and does 70 minutes (not all at once ) a day! Wow! Mon, 7 Dec 2015 22:50:13 EST Thinking differently Why is so easy to believe the negative? I am making a concerted effort to believe the best about me. Work on the weakness with God's grace, but believe what He says about me over anybody else😀 Sat, 5 Dec 2015 13:16:37 EST Thankful heart Just want to say that I am making progress and I am thankful for another day to do so. Having a greatful heart and a thankful heart is helping my beating heart! 😀 Fri, 4 Dec 2015 18:32:10 EST A good motivator I was talking to my husband and he asked me if there was anything i would have done differently if i could go back and do it again these past twenty years plus. I thought about it snd told him what i would do differently. Number one was get my weight and health habits under control. Then i realized how fast time has gone. 20 more years from now, do i want to have the same regret? Or do i want to look back on this time and be thankful i did the work to change. I am gonna use this as moti... Sun, 29 Nov 2015 17:48:54 EST Getting focused Everyday, every moment, look head, not behind. Press toward a goal bigger than yourself. Sat, 28 Nov 2015 08:28:23 EST My Most Common Excuse 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... 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.. 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 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 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