THESTRALKNIGHT's SparkPeople Blog THESTRALKNIGHT's Blog on SparkPeople, home of free diet plans and a healthy living community foot woes and training and schooling The new inserts have been a challenge. The ball of my foot where the pain was, is now mostly better. However other parts of both feet started hurting. I also feel like I am relearning to walk. I took some time and really adjusted, tested, and adjusted where the inserts go in the shoes and how they line up on my feet. I think I almost have it. Just a bit more tweaking. There were random aches and pains on the walk this morning, but my speed is back. I averaged 18 miles per minute. <BR> <BR> ... Thu, 24 Aug 2017 10:44:52 EST Walking Setback I kept up with my walking over the weekend. Four miles at the lake, no heat problems, but a lot of foot problems. Then Sunday at the mall, because of those foot problems. I did three miles and it took almost as long as the four miles. The foot was starting to hurt at night, in bed, when there is no pressure on it at all. While walking I was adjusting my stride to keep the pain down, and it was affecting other parts of my foot. <BR> <BR> I took the plunge. I went to The Good Feet Store. They ... Mon, 21 Aug 2017 11:29:03 EST Walking update My training goes on. (It still feels pretentious to say I'm in training.) Now, after 3 miles I feel like I used to feel at the end of 1.5 miles. So, slowly, very slowly I am building up that endurance. <BR> <BR> Last week was a 12 mile walking week. This week it is 13 miles. I add a mile on Saturday. I may try to go to the lake to walk again. I'm a bit nervous about it, that is where I got heat exhaustion about a month ago. I've done the mall thing a couple of weekends and it is so boring! ... Thu, 17 Aug 2017 10:59:38 EST And so it begins. I am now officially in training. That sounds/looks weird to me. Me, in training. Who'dathunkit? I found a PDF with the recommended training for a Komen 3 day cancer walk. For those that don't know, The Susan G. Koman 3 day walk is a charity walk with procedes going to help fight breast cancer. You walk approximately 20 miles for 3 consecutive days. You also have to raise $2,300, and get to a city that is hosting a walk. I will not be participating in an official walk, just getting into shape ... Fri, 11 Aug 2017 10:04:07 EST I'm Average!!! I'm Average. Right now that makes me quite happy to say. <BR> <BR> I just finished off a round of medical tests that I've been ignoring the need for for, well years. Mammogram, Pap Smear, and Colonoscopy, all good. Blood work I've been keeping up with and no surprises, I still need to work on cholesterol, triglycerides, and potassium. <BR> <BR> Monday night I had my fitness assessment. I was worried that I would be in horrible shape. That I would be below average. Most all my tests were i... Thu, 10 Aug 2017 09:58:21 EST The siren song of endurance I am going to make a confession. I am fascinated by endurance sports. I think it started when my aunt, a breast cancer survivor (2 time survivor!) did the Komen 3 day walk. I walked with her a bit while she was training on vacation. To be able to walk 20 miles for 3 consecutive days is fascinating to me. There is, for me, a siren song about it. Then there are triathlons, another siren song there. I had talked about doing the swimming leg while a couple of coworkers did the running and spinnin... Mon, 7 Aug 2017 14:06:10 EST What I want to do in August Okay, this is a huge list. Some things are listed more than once, because there are multiples (kitchen cabinets) or need to be done regularly (mowing the lawn). Other, well don't ask. I am a recovering hoarder. I may not get everything on the list done, but if even half gets crossed off, my health and life will be better. <BR> <BR> 1) Starting 8-3-17 no more diet sodas <BR> 2) Kitchen revamped -- unhealthy out, healthy in <BR> 2a) Scrub down cupboards, inside and out <BR> 2b) Scrub down cupb... Thu, 3 Aug 2017 10:30:51 EST Heat problems I wrote this a few days ago. I wasn't sure if I would post it or not. I decided I would as a cautionary tale. <BR> <BR> I have been walking as my primary form of exercise for about 2 months now. It is still a new streak. I usually walk 28 to 35 minutes Monday through Friday. I would try and find a friend to take longer walks with on weekends. That has proved impractical, so I am walking solo on my long walks as well. There is a lake in town where I can choose a 3 mile or a 4 mile walk. I usu... Fri, 21 Jul 2017 09:52:49 EST Back to the pool, day 2. Day 2. 10 minutes of swimming. Well, 5 minutes of swimming and 5 minutes of huffing and puffing. I'm sure I did 150 yards. I might have done 200, but I doubt it. Still having trouble counting and remembering that while trying to get enough oxygen. <BR> <BR> The stroke/kick timing with the breast stroke is almost back. Much better than the last attempt. I was also positioned better in the water than last time. I haven't added the breathing component in, not seriously, most of it was with hea... Thu, 20 Jul 2017 10:03:06 EST Back to the pool. Day 1 I used to swim. I could do every stroke but butterfly. I could go at least 40 meters under water in one breath. I was graceful, and powerful. I was just short of swim team material. That was 35+ years ago. I decided I would add swimming back into my routine. I loved it as a child and young adult. I knew I would have lost all endurance and speed. <BR> <BR> I am here today to say it was a mortifying experience. I was catching my breath between each lap. I tried to swim slower, but for some re... Fri, 14 Jul 2017 09:06:30 EST My Big Splurge Last night I just wasn't feeling the healthy dinner I had planned. I caved, splurged, had a not so healthy dinner. Was still just a wee bit hungry, but didn't eat anything more fearing how far off track I had gone. What damage did I do already? <BR> <BR> Still under calories for the day. That was a lesson and a relief. Choose what you splurge on wisely. Thu, 22 Jun 2017 10:32:20 EST 6 pounds gone I am down 6 pounds. When you have 100 pounds to lose that doesn't seem like much. So here is a visual of how much I have lost. <BR> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=" Wed, 21 Jun 2017 10:01:57 EST I cannot undo 25 years of neglect in 2 weeks! Walking is currently a chore. I woke up this morning exhausted wondering how I would make it through work, forget about my 30 minutes a day of exercise goal. I got myself ready and out the door by reassuring myself I could do it in three 10 minute chunks. I wore my tennis shoes/walking shoes this morning as well. They weigh a lot less than the hiking boots I usually wear to work. <BR> <BR> I got in to the parking lot and told myself just walk around one building, it may be hard, but you can ... Fri, 16 Jun 2017 10:13:34 EST My brain is in my way I was taking a walk this morning and realized my brain was making things harder for me. It kept warning me about that steep hill coming up and suggested that I just bypass it by making the walk shorter. I checked in with my feet and legs. They were still fine, I checked the time and was ahead of schedule on the walk, so I did not take the shortcut. <BR> <BR> I was walking up the hill and my brain kept saying me "see, this is a long steep hill. we cannot do this." Checked in with the legs ag... Thu, 15 Jun 2017 13:28:31 EST Short to Medium term goal ACCOMPLISHED! I am back from a almost 2 weeks away. I spent a week actually out of town, the other days I was just away from wi-fi. <BR> <BR> I can cross a goal off as completed! I went for the Nebraska Master Naturalist training. It was a full week at the Niobrara Nature Conservancy. There was 60 hours of classwork, and at least half of that 60 hours was walking around in the Nebraska Sandhills, up hills, down hills, walking through sand so fine it makes walking on the beach seem quite easy, walking thr... Tue, 13 Jun 2017 11:44:33 EST I am forgetting something? I had a lot on my exercise tracker yesterday. It upped my calorie range. I knew it would so I had a rather heavy lunch. My dinner was quite healthy though. <BR> <BR> 4 Pappadams. I love these, and get them at the Indian grocer in town. Yogurt, plain, non-fat, 1 cup. Blueberries - one cup. A small banana, less than 6 inches long. 2 hardboiled eggs. A glass of wine. Then I poured out most of the glass of wine, I just didn't want it. Take the wine from 4 ounces to 1 ounce, I only had one or two... Thu, 25 May 2017 12:54:47 EST Choices or motivation? I am just not feeling motivated to do anything today. I want to go home, crawl in bed and sleep and read my book. <BR> <BR> Coach Dean wrote an article about motivation and related it to choices. Today it will be very hard to make the right choices. It is drizzly out, so walking outside will be unpleasant. I'm feeling tired so doing any exercise will be tough. <BR> <BR> Motivation is what I had on Wednesday. Today there is none. Today it is choices. I choose the unsweetened iced tea, but ... Fri, 19 May 2017 10:04:50 EST WooHoo! <em>179</em> In April I tried to donate at Red Cross, they turned me away. My blood pressure was too high. In fact it was kind of scary, it was all over the place. That was somehow more frightening than it being high. My reaction was to come back to SparkPeople. <BR> <BR> I made take daily BP meds one of my goals. Yes I check off a box that says I took my meds today. I started walking. I have a goal of 125 exercise minutes weekly. I added strength training. <BR> <BR> One of my big goals... Tue, 16 May 2017 14:06:51 EST weekend - bust - rambling post I still need to figure out how to eat out at restaurants. I think it may be a life long struggle. What I did do right was actually record everything I ate. So, I was about double what I should have had to eat on Saturday. But It was recorded, and my nutrition and fitness trackers are available for all to see. My successes and my failures are available. The rest of the week I was pretty good on calories. Not perfect, I think I had a day or two besides Saturday where I was over calories, but no... Mon, 15 May 2017 12:54:12 EST Starting to feel desperate I'd procrastinate, but I keep putting it off. <BR> <BR> I go for Master Naturalist training next month. I am feeling like I will be the oldest, fattest, slowest, least flexible and weakest person in the class. If that is the truth, the good news is, I'll set 5 records for a person getting the training. <BR> <BR> So self-pity, and self deprecating jokes aside, what am I doing about it? Well, to start with, I registered in January and I waited until May to start doing something about it -- t... Fri, 12 May 2017 10:51:53 EST Popcorn Popcorn for me is a perfect food. It counts as a whole grain, and is very low in calories depending on how you prepare it. Unfortunately I like mine stove popped, in oil, with butter. Next best,skip the butter, and add grated parmessean cheese. Oil popped popcorn can have a lot of calories, and for me, a serving is the bowl, and that bowl is a large popcorn bowl, or a bowl used to let bread dough for 2 full sized loaves rise. I usually estimate it to be about 20 cups. One day I should measure... Wed, 10 May 2017 15:18:50 EST Rewards again Thanks all for the comments and suggestions and reasonings on goal rewards! <BR> <BR> Maybe for a mid term goal, I'll look into some Yoga clothes. I really don't want anything too form fitting right now. Yes, I know we are supposed to learn to love our bodies as they are. I am actually proud of what my overweight not in shape body can do. It is different to flaunt ALL my curves for everyone. But in 35 pounds, that may be just what I need. Plus it will give me time to start saving up to pay ... Thu, 4 May 2017 08:50:47 EST Rewards!?!?!? How to reward oneself for meeting goals. I understand the concept, but I have trouble with the application. I even have some set up, but still, it isn't working much as motivation. Am I doing it wrong? Is it too muddled? <BR> <BR> I have a charm necklace. It is serving as a multi-purpose non-food reward system. A charm for every 5 pounds. A charm for each grad-class passed. A charm for each room cleaned to a friend's definition of clean. (She would let the TV character Monk clean her house. ... Wed, 3 May 2017 01:42:19 EST Frustration I am feeling pretty frustrated now. I am still fighting the after-effects of the crud. Sitting to standing,or vice-versa still causes racking coughs. This is the second bad cold I've had in as many months. <BR> <BR> I must admit to being spoiled though. It has been a few years since I had a bad cold. So I need to remember that. What can I do about the coughs? Well, I am standing at my computer. Taking a walk may not really be possible for a few more days, but I do have an hour of standing i... Mon, 1 May 2017 11:11:47 EST Short term goal(s) First a background note or all the goals might not make sense. <BR> I have enough of the characteristics to be considered a Hoarder. (For that matter I have enough of the characteristics to be an alcoholic. I am not an alcoholic, and no I am not in denial. There are more than enough counters to the alcoholic tendencies that I do not fit.) On the hoarding issue, I am not ready to be featured on a lifetime television show and I have no plans on getting to that point. <BR> <BR> My year goals: ... Thu, 27 Apr 2017 09:51:26 EST reposting! Vision Statement revised I am starting over. I am forever starting over. That is okay. If I do not keep standing back up and starting over again I will get nowhere. I looked at the long range goals below. They need only minor adjustments. <BR> <BR> <BR> So, for <BR> 1 Year <BR> I will no longer be obese, and will be within 10 pounds of the overweight mark. <BR> This changes to merely I will no longer be obese. I will be a Master Naturalist. <BR> 5 Years <BR> I will have my Masters Degree in Health Education an... Thu, 27 Apr 2017 08:59:59 EST I've come back Well, I've been gone from Spark for a while. I've regained what little I lost and then some. My BP has become rather scary. They could not get the same reading twice last time I was at the red cross. So my first reaction was to lace on my tennis shoes and go for a 10 minute walk, then dust of the SparkPeople account. <BR> <BR> One of the readings was normal, the others were high. I will be checking in with student health at the university where I work. They do free BP readings for faculty a... Wed, 26 Apr 2017 09:52:28 EST How will I achieve the goals set up in my vision statement? Part 3 10 Years <BR> I will earn my Ph.D. in Public Health, I will work in the field of disaster preparedness and recovery, focusing on conservation efforts to mitigate effects of climate change. <BR> <BR> Truthfully, who knows what field I will work in once I have the degree. But by stating a decision now, that fits my personal beliefs, passions and values, I know what to work for. I will know how to structure my studies and individual class projects. <BR> <BR> As far as taking steps to achiev... Fri, 15 May 2015 10:15:36 EST How will I achieve the goals set up in my vision statement? Part 2 5 Years <BR> I will have my Masters Degree in Health Education and be a Master Naturalist. <BR> <BR> My road map here is not as planned as for the 1 year vision of weight loss. But, I am getting the ball rolling to become a naturalist, and get a masters degree. One of the biggest problems I have is paying for the education I want. I really need to learn to be better with my money and eliminate frivolous purchases. I need to make a budget that emphasizes debt elimination, and the education ... Thu, 14 May 2015 10:42:22 EST How will I achieve the goals set up in my vision statement? Part 1 One year goal/vision <BR> I will no longer be obese, and will be within 10 pounds of the overweight mark. (long range) <BR> <BR> First off, I am here on SparkPeople. <BR> I have joined the BLC family. They are in round 28, I am only in my second round. Each round lasts 3 months. <BR> <BR> I plan/hope to lose 10 of my weight each round. If I do that I will actually be just squeaking into the healthy range for my height. (medium range) <BR> <BR> The BLC groups have exercise challenges, so ... Wed, 13 May 2015 11:14:21 EST Vision Statements <link><BR>s_articles.asp?id=695 </link> <BR> <BR> I read the above article on vision statements, and sat down to write one up. I started with the 10 year statement and tried to include everything I wanted to accomplish in the next 10 years. It was an eye opener. The 10 year statement had nothing in it about weight. It also included too much to be really clear. So I broke it down into 3 statements: 1 one year, 5 years and 10 years. These were clear. They... Tue, 12 May 2015 11:06:21 EST Hike number 1 This is the starting point for my foray into hiking. <BR> Cons: I am out-of-shape, overweight, high cholesterol, high BP, on depression medication, have pains in my knee and hip joints that sometimes make just walking interesting, Also, I am single and very leery of hiking alone. <BR> Pros: I have hiked before, I have a good idea of what to expect. I've done my research. I am enthusiastic, confident I can do this, and have friends who want to go along for the ride. <BR> <BR> I weighed in as... Mon, 4 May 2015 12:56:00 EST Gone Hiking I have a new goal. It is not a S.M.A.R.T. Goal, but a good one nonetheless. I have a big, several year long goal. I cannot make it truly Specific, Measurable, Attainable, or Timely, but It is very relevant. My goal is to hike, bike, or go horseback riding over as many of the trails as I can in Nebraska. I will start with the relevant. I grew up in a very outdoorsy family. I loved the hiking and camping. I loved horseback riding and swimming. I never went hunting and was never fond of fishing.... Tue, 28 Apr 2015 09:55:41 EST The Lawn Tonight I must mow. I have a challenging lawn, and I have mixed feelings about mowing. On one hand the yard is challenging and can be a real pain to mow. On the other hand, it is one of those jobs where when it is done, you can really see you have made a difference, and that is very satisfying. Anyway, I have mentally divided the yard into 3 sections. There is the front and side, a pretty easy mow. Then in back there is the upper 40 and the lower 40. It is really a standard lot, not a whole 8... Thu, 23 Apr 2015 09:53:58 EST My choice I want to eat healthy food prepared in a healthy way. <BR> <BR> I have 4 recipes picked out and ready to go, so if I just get them made I will have the healthy food ready to eat. And healthy food makes me more energetic in addition to helping me loose weight. It also tastes so much better to me. So, why do I eat the other stuff that doesn't taste as good, doesn't make me feel good and makes me gain weight? I don't know if it is laziness, or bad habits, or something else. <BR> <BR> What I ... Tue, 24 Mar 2015 17:02:00 EST Big Scary Step I graduated university in 1986 with a Bachelor of Arts in History. I loved it, I still read in the field, but it is nothing I ever wanted to make a career of. I have worked in a university library for almost 26 years. One of the great things about working for a university is most if not all of them have a scholarship program. I have been looking, for the past 25 years for a program of study that I would be excited enough about to get a masters degree in. Computer Science and related fields j... Fri, 20 Mar 2015 11:07:00 EST Rant -- just to get it off my chest This morning I have had at least 3 melt downs. My boss got me laughing so hard after my last one that I think I am through with them today. <BR> <BR> I have very mild insomnia that I can usually keep in check. I am also prone to anxiety attacks, also usually under control. On rare occasions they decide to double team me. Add to that I am on medication for depression issues. Well, I have gotten maybe 5 hours of sleep over the last two nights and if someone farted in the wrong key I probably... Thu, 19 Mar 2015 13:46:48 EST What Happened? I have made changes. Most are small changes, some I have been working on for years in an off and on haphazard fashion. These changes have added up to something rather wonderful. I suspect all the small changes put together made something big, something wonderful happen. I am afraid to write about it, it might evaporate. I am afraid to tell friends and family. What if it doesn't stick? <BR> <BR> the changes were goals. <BR> Exercise 10 minutes a day. <BR> Work on eliminating 4 ingredient type... Fri, 6 Mar 2015 13:35:54 EST Speed Dating Speed Dating, I've been curious and I finally tried it. But let's back up. I took the Myers Briggs test years ago. I do not remember all of my letters. I do remember that I am an introvert. In fact on the scale I can only move one more point along the extrovert/introvert scale until I hit the very end of the introvert side. So, why did I think this was a good idea? Well, I do very well at work, I do very well when I take part time jobs in customer service, I can talk to people, I can cope and... Wed, 18 Feb 2015 11:34:45 EST On cartwheels There have been several days this last week I have felt strong enough to try that cartwheel. I have resisted. I have been at work, where there is room. Maybe today. I used to be great at doing cartwheels, so I was surprised at people here and in real life that thought that was a big goal. Thank you for putting that into perspective for me. As I have thought about those comments I realize that there is a lot that goes into a cartwheel. Coordination, strength, and the willingness to fail and la... Fri, 16 Jan 2015 09:58:05 EST Goals Just read an article on spark, it asked readers to write down things they want to do, but they could not do, or could not do comfortably because of their weight. <BR> <BR> Here in no particular order are the things that jumped to mind. <BR> <BR> 1. Do a cartwheel <BR> 2. Run up the 2 flights of steps at work <BR> 3. Run a mile <BR> 4. Recognize myself in pictures <BR> 5. Button my coat <BR> 6. Not overflow my car seat <BR> 7. Knit whatever I want with out altering patterns to fit my girth <... Fri, 9 Jan 2015 13:33:24 EST Up and Down Monday is my official weigh in day. I was up a pound. I know that is normal, these ups and downs, but I was disappointed. I had exercised for 8 days straight. Okay, now I know it wasn't that much exercise and my eating is a bit out of hand this time of year, but I am so very very human. Now, today, not an official weigh in, so it won't be recorded, I am back down that pound I gained. My reaction was good, now try to make healthier food choices. Not a bad reaction. So, will keep exercising, w... Tue, 16 Dec 2014 09:20:08 EST Backing into ... I am easing into a healthier lifestyle. I believe that is what the general way of phrasing it is, easing into. I prefer to call it backing into. I do not not why, but I do. I like to try to find ways to slowly start good for me things. Almost as if I am keeping it a secret from myself. I just keep backing up, then suddenly hit something. But instead of a bad surprise it is a good surprise. For example filled my water bottle this morning after my mini exercise routine. I got to work, and it w... Fri, 12 Dec 2014 10:07:33 EST 1st Christmas Party of 2014 Went to the first Christmas Party of the Season. I did fairly well at the main course. I filled the plate a bit over half with vegetables and fruits. Then the desert table is where I went nuts. It all looked so good, I took one of everything. I was definitely through eating before I finished my plate of deserts. Not full, but really through eating. I did not want anymore, not out of any sense of I should stop I was happy and content. Another bite would not have made me happy. It probably woul... Wed, 10 Dec 2014 17:29:31 EST Depression I've been tired recently. Bone deep tired. Almost to the point of needing to go home from work to take a nap tired. I've also been puzzled, why so tired? I think I have the answer. Depression. <BR> <BR> For me it comes and goes. It is a part of my life, not looking for sympathy. It is more annoying than the allergies that are also just part of life. What is causing it? Well, aside from the fact that I just am, an acquaintance is severely ill. I expect to get word that she was taken off life... Tue, 17 Jun 2014 17:34:15 EST Happy Walk, benchmark 1 I did it. I walked my virtual 1 mile race. I did better than I thought. 15 minutes and 32 seconds. I was shooting for 16 minutes. <BR> <BR> I noticed several things on this walk, first and foremost is I have a happy walk. I have a bounce or a spring in my step when I walk for exercise. This amused me. This made me happy. This will not give me a good race time. That's okay. A happy exercising walk. I really like that. Just typing that is an encouragement to walk more. <BR> <BR> I thought a... Sun, 15 Jun 2014 10:17:43 EST Mirror mirror, please show me the truth They say people with anorexia and bulimia look in the mirror and still see fat. I am opposite. I had my brother take some good pictures of me a couple of weeks ago. It turns out when I look in the mirror I see thin – well not thin, but less fat than I am. I know the camera adds 5 pounds, but from what I see in the mirror it adds 50 pounds. I don’t know how to change that part of it. So I will focus on what I know how to change. I know how to exercise and I know how to eat healthy, so that wil... Fri, 13 Jun 2014 09:13:05 EST A finish for old goals and a start for new goals. My big goal, the one I really needed to achieve -- I made it! My goal was to get back to a healthy glucose reading by my May checkup. I did it. My fasting glucose was down to 93. I'd like it to be lower. I will work on getting it lower. I still count myself as pre diabetic even though my numbers say different. However I consider myself out of the immediate danger zone. It may still be a matter of time, I have too many risk factors that I cannot change, but I will postpone that dreadful day as... Thu, 12 Jun 2014 11:59:58 EST Scared Straight I joined a couple of diabetes groups on my crafting site, and after reading what some of those people are going through... <BR> <BR> Well, I am pretty sure I have been scared straight. I know Diabetes is a terrible disease. I know it does horrible things to our bodies. I know it can worsen a whole host of other conditions. But somehow, I didn't know how bad it can get. <BR> <BR> I know it can cause blindness, that people have to have limbs amputated, but somehow know that intellectually is... Thu, 10 Apr 2014 09:10:10 EST My Nutrition Goals 1. I will have a healthy glucose reading on my next doctor visit. <BR> 2. I will reduce the dosages on my blood pressure and cholesterol medicines <BR> 3. I will reduce my risk for osteoporosis <BR> 4. I will eat between 5 and 10 servings of freggies every day. <BR> <BR> And below, doing my best to make them S.M.A.R.T. goals <BR> <BR> 1. I will have a healthy glucose reading on my next doctor visit. <BR> --I will finish reading my book on Reversing Pre-diabetes by Monday, March 3, 2014. <BR... Fri, 4 Apr 2014 09:54:55 EST