SWEDE_SU's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SWEDE%5FSU SWEDE_SU'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/ Beck day 25 - identify sabotaging thoughts/pay attention to thinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5834226 so yesterday was the perfect set-up for today's beck lesson. although i tweaked the food plan for the final decision of dinner, everything went pretty much according to plan until... we were finally ready, the water was boiling for the pasta, and we decided a) it was officially the holiday season, so we had a glass of wine and b) while waiting for the pasta to cook i could not resist DH's crackers and cheese. most of the time, no problem. but it was late, more than an hour past usual dinner t... Wed, 17 Dec 2014 04:49:31 EST Beck day 24 - deal with discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833714 this week focuses on tools for dealing with the tough spots in dieting; since i am already in maintenance, and the low end at that, i'm not feeling particularly discouraged, but i still want these tools in the toolbox because i know that challenging times lie ahead, the same pitfalls that brought me down (or up in weight) last winter. not this year... so yesterday basically went as planned. calories and exercise goals met. <BR> <BR> today beck addresses dealing with discouragement - the kind... Tue, 16 Dec 2014 05:15:57 EST Beck day 23 - overcoming feelings of unfairness http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833239 so a recap of day 22: still a problem with making a plan and sticking to it. i make the plan, but life seems to get in the way. yesterday was gorgeous, and we went for a hike on the clean crunchy snow - no need for trails, we could walk anywhere up the mountain. it was magnificent! when we were done, we decided to go to the restaurant at the nearby ski resort. we both made really good choices, ordered salads (and i asked for mine with beans to make a good vegan meal). good job! we both felt a... Mon, 15 Dec 2014 07:27:19 EST Beck day 22 - oh well! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832681 three weeks down, entering the fourth week now! so many skills acquired... <BR> <BR> yesterday was back on track for exercise, and better for diet. everything was written down, but i didn't exactly stick to plan, and the substitutes wound up slightly higher in calories than the original plan. should have written the substitutes down before i ate them, to see if the calories balanced out, but.... oh well! and on the bright side, leftover potatoes sitting in full view were left untouched, food... Sun, 14 Dec 2014 05:50:56 EST Beck day 21 - prepare for the scale http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832256 finally home after four days of travel. and it turns out i am putting the lessons of the last few days into practice more so than i had expected. even though i thought i was using the tools Beck provides, it appears i was fooling myself (day 19) and now it is time to get back on track (day 20). i weigh in daily, and of course the scale was low on tuesday, the day i did the "hunger is not an emergency" experiment. but restaurant meals took their toll, and of course he scale climbed a bit each ... Sat, 13 Dec 2014 07:09:16 EST Beck day 20 - get back on track/start over right now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5831751 first, thank you everyone who comments - i don't have too much time to spark while we are traveling, but i read them all and so appreciate the encouragement. <BR> <BR> yesterday was another day of restaurant meals, but feeling pretty good about exercising the tools i've accumulated here. planned what i was having before we went in. shared the main course to avoid overeating. wasn't afraid of disappointing people when the hummus arrived with a pool of olive oil on top (why do they *do* that)... Fri, 12 Dec 2014 05:59:30 EST Beck day 19 - don't deceive/fool yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5831184 we are traveling right now, so meals are at restaurants. with my new skill that hunger is not an emergency, i went from breakfast at 2 a.m. to lunch at 1 pm and then dinner at 7 pm without being bothered at all. we had snack food in the car, but didn't take it out. most interesting - when i had suggested to DH that we order naan but leave some of it because we don't need all those calories, and it was part of Beck's experiment that it's ok to leave food or throw it out, he didn't like the ide... Thu, 11 Dec 2014 04:50:26 EST Beck day 18 - redefine full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830640 so yesterday i did the exercises for two day - i finally had the day when i skipped lunch to recognize hunger, rate it, and understand that although hunger causes discomfort, it is not an emergency. since i eat breakfast at 1 a.m., and did not want to go all the way until 7 pm without food, i ate a "snack" in the morning at 10 a.m. and then did not eat again until we arrived at the restaurant at 7 pm after driving in the car all day. i had our usual car snack along, but DH never asked for it ... Wed, 10 Dec 2014 04:55:07 EST Beck day 17 - learn to stop overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830070 being busy with work, and keeping my "appointments" with exercise, and only eating while sitting down are all helping me to avoid unplanned eating - who has time? by contrast, being busy with work last winter, when i gained 15 lbs back, was the cue to eat whatever i could find, because who had time to plan or make sure healthy food was around? but yesterday, stayed totally on plan with the exception that i traded out one salad for another - the kale was crying that it needed to be eaten, whil... Tue, 9 Dec 2014 04:50:06 EST Beck day 16 - No Choice to unplanned eating... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829431 yesterday was a challenge for exercise - ST in the early morning, got that done (good job!), but the morning walk got pushed off by work until after lunch. still, we walked 4 miles then, and another 1.5 miles after work and before dinner. just short of the 15k mark, but at this point we'll have to be happy with what we can fit in to the hours of the day - and this is the plan i need to push, even when work is crazy. we still had 13k steps - good job! <BR> <BR> yesterday was the first day of ... Mon, 8 Dec 2014 03:47:13 EST Beck day 15 - start your diet! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828945 ok, today is the day - week 3 begins with start your diet. well, obviously i've started mine long ago. but i'm going to try it beck-style. <BR> <BR> today begins with a weigh-in - no problem there, i'm at the bottom end of my maintenance weight. the trick now is to stay here! maintenance... <BR> <BR> i created a food plan yesterday - well, today is the easy day, leftovers from yesterday, so just copy it over. but i also wrote the food plan for tomorrow. i need to do this in the morning, too... Sun, 7 Dec 2014 05:18:54 EST Beck day 14 - get ready http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828454 wow - it's the end of week 2 of Beck, and tomorrow the diet begins. of course, since i'm in maintenance the "diet" has been ongoing, that's why i am where i am. but i want to stay here, and so i will do it anyway, as Beck's first response card says. <BR> <BR> this is a challenge for me - actually planning what i'm going to eat in advance. i have come so far that i plan on the morning of each day, but that makes it harder if ingredients are missing - you have to run to the store, which doesn... Sat, 6 Dec 2014 05:21:48 EST bonus blog… sometimes dreams come true... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828214 it's a silly little dream, but a dream nonetheless. whenever i see couples running together, i have always wished that i could do that, run next to my better half, be able to keep up. of course most of those couples are half our age. still, my better half is far more athletic than i am (able to climb tall mountains at a single bound…with an 80 lb backpack, etc), and i have been run/walking galloway style for some time now. which means short spurts of running with intervals of walking. typica... Fri, 5 Dec 2014 16:41:37 EST Beck day 13 - decrease hunger and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827918 yesterday's lesson was that hunger and cravings are not an emergency; today's is learning the techniques to resist the cravings. the book gives both mindset techniques and distraction techniques; the workbook focuses on distraction. <BR> <BR> mindset focuses on recognizing the craving, and remembering that it is not an emergency; the discomfort really isn't all that bad when you remember the scale you created yesterday. question whether giving in will be worth the way you'll feel afterwards... Fri, 5 Dec 2014 04:59:14 EST Beck day 12 - tolerate hunger and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827321 today's lesson is to learn to tolerate hunger and cravings in order to learn to refrain from eating when it is not yet time to eat. each time you refrain your are building your "resistance muscle". if you give in, you are strengthening your "giving in habit". being hungry is a discomfort, but you don't have to eat. so the idea is to think about things that caused real discomfort in life, then to rate the discomfort you feel through the day to recognize that hunger discomfort is nowhere near ... Thu, 4 Dec 2014 04:38:48 EST Beck day 11 - identify hunger, desire, and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826762 today Beck say it's time to identify the difference between true hunger (rumbling stomach), desire (inclination to continue eating, despite a reasonable meal), and craving - yearning for a particular food even when full. <BR> <BR> the book says to monitor before, during, and after meals; the workbook says to monitor hunger/desire/cravings each hour on a scale of 0 (not hungry) to 10 (ravenous). <BR> <BR> because of my weird working schedule - midnight to 6 a.m., sleep until about 9 a.m., t... Wed, 3 Dec 2014 04:53:27 EST Beck day 10 - set achievable/realistic goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826181 i'm caught up in the workbook now, to the same point as the diet solution book. one calls today achievable goals, the other realistic. for weight loss, Beck says to set goals of 5 lbs of loss at a time, and to have rewards to meet those goals. <BR> <BR> i am very much in maintenance now, however, and my goal is to learn how to stay there. for one month; for two months, for six months - forever - without the yoyo that i've experienced in the past. after reading slenderella's blog, i moved my... Tue, 2 Dec 2014 04:40:10 EST Beck day 9 - select an exercise plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825546 ah, this one is easy for me. daily exercise is who i am, it's what i do. the border collie needs to get out every day, and so do i. and DH. so we do. don't need to make an appointment; there isn't a day, regardless of weather, that we don't head out the door. so much so that in a few days it will be two years that i've had the fitbit, and we've already covered over 11 million steps! the current goal is 15,000 steps daily; missed it once this month, when the wind chill was minus 37 degrees. mo... Mon, 1 Dec 2014 04:37:44 EST Beck day 8 - create time and energy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825001 welcome to week 2! the first week Beck teaches <BR> - benefits of cognitive therapy techniques - <BR> - review why you want to lose/maintain weight several times a day <BR> - choose a diet/backup plan <BR> - sit down, eat slowly and mindfully <BR> - give yourself credit continually for helpful eating behaviors <BR> - recognize sabotaging thoughts <BR> <BR> now on to week 2, and the first day it is time to create time for what lies ahead. time to plan meals, make lists, shop for food, and ... Sun, 30 Nov 2014 05:19:24 EST Beck day 7 - arrange your environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5824533 Beck says "out of sight, out of mind" - get rid of tempting foods, or put them where you won't see them, and put healthy foods out where you can see them. do this both at home and in the work environment. since i work at home, those are one and the same. my own temptations - those were eliminated long ago, except for the few that DH insists on. and long ago i started placing them behind a row of other foods in the pantry. nope, don't see those chips, they don't exist… except when DH pulls the... Sat, 29 Nov 2014 04:55:58 EST Beck day 6 - find a diet coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5824119 good morning on this day after thanksgiving; the tools from refuse to regain and beck, so far helped me through the day. we ate at a restaurant (my children are in san diego, new york and paris right now, though they will all be here for channukah/christmas) with friends whose children could not make it to our remote corner of the state because of the snow storm. i put together a lovely plant-based meal, and actually left the table somewhat hungry (could have used a few more veggies) - but be... Fri, 28 Nov 2014 05:37:52 EST Refuse to Regain - rule 12 / Beck day 5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5823671 and the final rule of barbera berkeley's 12 tough rules: <BR> <BR> now 11 of barbara berkeley's 12 rules: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> rule 7: daily plan and scan <BR> rule 8: stop eating at 8 pm <BR> rule 9: eat from a limited menu... Thu, 27 Nov 2014 04:46:01 EST Refuse to Regain - rule 11 / Beck day 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822217 now 11 of barbara berkeley's 12 rules: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> rule 7: daily plan and scan <BR> rule 8: stop eating at 8 pm <BR> rule 9: eat from a limited menu <BR> rule 10: have one acceptable treat per day <BR> <BR> today ... Mon, 24 Nov 2014 11:09:57 EST Refuse to Regain - rule 10 / Beck day 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5821454 picking up again after a short break for travel - and snow! <BR> <BR> berkeley's rules so far: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> rule 7: daily plan and scan <BR> rule 8: stop eating at 8 pm <BR> rule 9: eat from a limited menu <BR> <BR>... Sun, 23 Nov 2014 06:22:02 EST Refuse to Regain - rule 9 / Beck day 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5820094 berkeley's rules so far: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> rule 7: daily plan and scan <BR> rule 8: stop eating at 8 pm <BR> <BR> and rule 9: eat from a limited menu <BR> <BR> i had mixed feelings about this one. i've always wondered if... Thu, 20 Nov 2014 11:59:05 EST Refuse to Regain - rule 8 / Beck day 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5819670 to recap the rules from barbara berkeley's book refuse to regain: 12 tough rules … <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> rule 7: daily plan and scan <BR> <BR> and now <BR> rule 8: stop eating at 8 pm <BR> <BR> this is a no-brainer for me becau... Wed, 19 Nov 2014 17:51:44 EST Refuse to Regain - rule 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5818727 a recap of the rules from barbara berkeley's little book, Refuse to Regain, so far: <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> rule 6: eat one major meal per day <BR> <BR> and now rule 7: daily plan and scan <BR> <BR> this rule is basically your daily strategy: what meals will i eat, what hurd... Tue, 18 Nov 2014 06:25:31 EST Refuse to Regain - rule 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5818085 the rules so far: <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> rule 5: eat primarian 90% of the time <BR> <BR> and today's rule 6: eat one major meal per day <BR> <BR> being advised to eat one major meal per day sounds a bit weird, but it isn't really. berkeley tries to "redefine" meals into <BR> - one major meal <BR> - mini meals <BR> -... Mon, 17 Nov 2014 05:00:03 EST Refuse to Regain - rule 5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5817575 the rules so far: <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> rule 4: use a scream weight to reverse small gains immediately <BR> <BR> so today - rule 5: eat primarian 90% of the time <BR> <BR> berkeley's primarian food, as i understand it, is really today's paleo diet, which is not my chosen path of plant-based vegan. though i agree with her description of what should be on the plate, with one exception -... Sun, 16 Nov 2014 05:25:12 EST squat challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5816518 just adding a quick blog so i don't lose the link - thought i'd try this squat challenge, day one done! <BR> <BR> <link>blog.myfitnesspal.com/2014/09/the-28<BR>-day-squat-challenge-youll-want-to-sta<BR>rt-now/ </link> Fri, 14 Nov 2014 04:59:21 EST Refuse to Regain - rule 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5816511 and once again, a recap: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> rule 3: weigh yourself daily <BR> <BR> and now rule 4: use a scream weight to reverse small gains immediately <BR> <BR> this may be one of the most important rules for me; had i known this one last winter, i would have avoided this last ride on the roller coaster. when i first set my weight loss goal in 2012, i thought that it would be a miracle if i ever dropped be... Fri, 14 Nov 2014 04:03:00 EST Refuse to Regain - rule 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5815294 to recap: <BR> <BR> rule 1: be tough, not moderate <BR> rule 2: commit to a three-month opt out period <BR> <BR> and now rule 3: weigh yourself daily <BR> <BR> berkeley says that rather than tracking calories and nutrients, watching the trend on the scale is the best way to maintain. personally, i think a little of both are helpful - tracking is part of what i consider being tough, and a commitment to the opt out period. but the scale is definitely important in my life; some might say too ... Wed, 12 Nov 2014 04:54:45 EST Refuse to Regain - rule 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5813971 rule 2 says commit to a three-month opt out period. berkeley says to <BR> - follow each of the twelve rules, <BR> - eat only what she calls "primarian" foods - which as i understand it is today's paleo (caveman) diet, but it wasn't as commonly known when the book came out in 2008, and <BR> - actively remodel your life <BR> <BR> now, i haven't gotten through the 12 rules yet, but for now i will interpret this to mean to continue strictly tracking calories and fitness, just as i have been ... Mon, 10 Nov 2014 05:34:57 EST Refuse to Regain: 12 Tough Rules… rule 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5813405 a couple of weeks ago i became intrigued by this little book by barbara berkeley after reading about it in the blogs by onekidsmom. she gives a good explanation of the background to the rules in her first blog here: <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5803212 </link> <BR> <BR> i followed her blogs for a while, and decided this was something i needed to learn more about. the first part of the book explains where the author is coming from,... Sun, 9 Nov 2014 06:23:39 EST home again... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5812952 ...after two days on the road, with me driving over the mountains each day (usually i am the passenger, all too happy to catch up on sleep as DH swings the car through the curves). i tried to stick to my "plan" - healthy snack packed, only eat half the meal at the restaurant, with the other half saved for the night meal when i work. weight is definitely up, as expected, but was ultra low when i left home, and i suspect that most is salt-related and will soon fall off. DH actually begged for a... Sat, 8 Nov 2014 07:24:59 EST still reading... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5811722 i've been parallel reading beck (solution) and berkeley (refuse to regain), analyzing and synthesizing. haven't gotten to the actual days and rules yet, but already adopting ideas from reading my favorite bloggers. <BR> <BR> meanwhile, staying active - another hike. it seems like when we wake up each morning, we discuss what the days meals will be (plan and scan, according to onekidsmom and berkeley), and then - where to walk or run today. we could just as well say, how shall we make pelle ... Thu, 6 Nov 2014 04:33:52 EST the books have arrived! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5810249 well, one arrived, the other is downloaded. and last night i started reading berkley's "refuse to regain" and today i started reading beck's diet solution. i can tell i'll be synthesizing pieces of both to work, but the main thing is to find what does work. as i read i find myself nodding, yup… that's me! or elsewhere, nope, doesn't apply to my life… <BR> <BR> a few things i already know have to be a part of my plan, habits to develop or continue. <BR> <BR> there's the fitbit - goal 15,000 ... Mon, 3 Nov 2014 20:20:46 EST maintenance version 2.0... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5809088 so many times i find myself writing blogs while i am out running, but the words have disappeared by the time i get home. and time - who has time? but this one has been rolling around in my brain for a while. <BR> <BR> i hit goal weight in august 2012, and for about 18 months all was well, until… it wasn't. before i knew it, 15 lbs had snuck back on, mostly in pistachio nuts and that sunset glass (or two) of wine. in may, i hit what i now know is my "scream" weight, and got back on the wagon,... Sun, 2 Nov 2014 05:29:45 EST fall 5% 2014 challenge - catching up - assignments 1&2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5780436 i've been floundering a bit, trying to lose the last few pounds that i regained last winter; theoretically i'm within my maintenance range, but i would like to shake off those last few pounds so that i'll have a bit more leeway to fluctuate when winter arrives. someone ( <em>213</em> roxzymom!) suggested that the fall challenge might be just the ticket, and i managed to squeak in just under the wire for sign-up. i still don't know what team, but there must be a seat for me somewhere:-) <BR>... Mon, 15 Sep 2014 16:35:24 EST 100 days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5765780 today marks my 100-day login streak. in that time i have struggled to get back to what i consider to be my goal weight. i hit it, but couldn't hold on to it; i wrote the blogs to celebrate it, and to celebrate my two years, but underlying these "celebrations" is the nagging feeling that i'm still struggling, i'm not there yet. and the feeling that despite the lovely supportive messages, and the popular blog post award, inside, i feel like a fraud, because day after day, the same choices arise... Sun, 24 Aug 2014 00:13:15 EST celebrating two years http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5759951 well, it isn't perfect, it hasn't been easy, but it's still good - two years after dropping to the minimum, i weighed in at 107-ish. not as good as my last blog, but still pleased to be there after recent challenges of a cold that left me unable to run, two weekends of house guests with accompanying meals with too many calories (and difficult to track), little time to devote to spark between the guests, the cold, and work. but i'm here, and i've maintained my login streak at 90 days, which sa... Thu, 14 Aug 2014 23:01:01 EST maintaining again! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5747279 and i made it… 71 days after recommitting to my SP lifestyle of tracking and accountability, changing habits and establishing streaks, i hit my goal maintenance weight, just two days after the goal date i had set. now it's true that it was after exercise, and before food, but the scale said it once and will do so again. i don't plan to let down my guard, and when my 2-year maintenance anniversary rolls around next month i intend to be solidly at this weight. <BR> <BR> so what worked this tim... Sun, 27 Jul 2014 01:12:53 EST whatever works…make it so! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5741168 here's a weird motivational tip - my spark time is the morning, over coffee. it used to be Facebook time, or sudoko time, but now it's spark time. spin the wheel, trivia, blogs, teams. i try to track during the day, manage to get in my meals, but i don't always remember to fill in the glasses of water, or the freggies - both of which i always consume daily out of habit. in the same part of the home spark page i have the goal of strength training, which has been my downfall - i can walk foreve... Fri, 18 Jul 2014 00:37:27 EST motivation by music + running http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5739829 through the years i've done different things to keep myself entertained while running; first i listened to books on tape, then various podcasts, and a few years ago i put together some playlists at different speeds to listen to on my walk/runs (galloway style). i found that the music has to be about the beat of my walking, rather than the running, because otherwise i walk too slowly, and i have to be strong enough to keep the pace of walking even when on hills (lots of them wherever i run/wal... Wed, 16 Jul 2014 06:31:26 EST motivators and progress by fitbit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5737639 i do love my fitbit - yesterday i received the "astronaut" badge - for 280,000 feet! not sure how they calculate it, but the dashboard says i have lifetime floors of 30,371 - and yesterday was the first day to hit 100 floors in one day for quite some time. also hit 10 miles… so the past week looks like this: <BR> <BR> 125,974 steps <BR> 531 floors <BR> 53.47 miles <BR> <BR> and if that's not motivation… more than anything, checking the fitbit each day and making sure i hit the 15,000 step ... Sun, 13 Jul 2014 01:01:42 EST slipping up... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5734880 ok, so i haven't been blogging, but surviving jet lag and fitting in miles of walking and a few exercises a day so i can continue my ST streak, and everything was going great - dropped down to my lowest weight yesterday morning, and so did DH. we went for our first run since arriving, and we were both feeling really good about progress. so DH says, let's have a glass of wine tonight, and i made us a nice salad, and then we sat down - and he says let's have a couple of snacks… and a few olives... Tue, 8 Jul 2014 21:41:26 EST traveling http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730430 it's that time again - we've been in seattle a couple of days and are heading for the airport in a few hours on our way to the family farm in sweden. despite restaurant meals, i think i've done ok on the healthy choices, and we've actually managed to get quite a few steps and miles in on these days, which should make up for the next two days of airplane sitting. i hope… i've managed to do some exercises too, just to keep the streak going. and the scale is still moving in the right direction. ... Wed, 2 Jul 2014 09:47:24 EST day 14 abs/strength - finally! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5724584 i don't know if it's the strength training finally taking effect, or the fact that i went to see the doctor about my thyroid meds, but the scale finally started to move, slightly beginning the day i made the appointment, to a nice solid jump down to 113 yesterday, the day of my appointment, and a 4 lb loss since my last appointment on 4 weeks ago. considering the miles, ST, and nutrition, i would have loved to have seen a 1.5 - 2 lbs loss per week, but i'll take it. <BR> <BR> we took a beaut... Tue, 24 Jun 2014 03:57:47 EST day 13 abs/strength finding what works http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723523 so i'm still modifying my "challenge" to what works for me. and i've decided to leave the full sit-ups to the younger crowd, or at least to try again when i am more physically phhhittt. i still feel the muscles from the last time i tried it, and life is too short. so what am i doing instead? i found i like about a 20 minute video of strength/body sculpting. today i did one with coach nicole, and was able to do just about all of it. yay! i have some "favorites", exercises for runners, that i w... Sun, 22 Jun 2014 17:27:42 EST days 11 & 12 abs-strength sparking on http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5722954 still at it. yesterday did a 20 minute "body sculpting" video, and today core exercises on my own. 4.5 mile run yesterday, and getting in the miles through various walks today. scale inching slowly downwards. company in the house, rules a bit loose, but still trying. beautiful day! Sat, 21 Jun 2014 18:23:52 EST