ZENRYAKU's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=ZENRYAKU ZENRYAKU'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/ still smiling http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874330 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1009073589.jpg"> <BR> <BR> Some days I'm just going through the motions. But every day, doing this - works. <BR> <BR> The day goes that much better when 'I put my smile on'. <BR> <BR> This is the end of Week 4 or beginning of Week 5 of the BLC in which I have continued to lose weight. <BR> <BR> So far, it has been a bit of a go stop affair in that I lose one week and maintain the next. Crossing fingers and toes I'll continue with the dow... Thu, 12 Feb 2015 08:13:07 EST put my smile on http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5863472 <img src="http://photos-ak.sparkpeople.com/nw/7/0/l704055875.jpg"> <BR> <BR> No New Year's resolutions, but I am being pro-active having had a little reflection on the year that has gone. <BR> <BR> I started last year with my first timed 5K run on New Year's Day 2014, and although I was the slowest and it was a lot of effort, I had a smile for the whole length of the course. <BR> <BR> A lot of 2014 was hard for various reasons with not much to smile about. But I found that when I remembe... Tue, 27 Jan 2015 03:29:07 EST PAWSE for Tenacious Jungle Tigers (29 October 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5806532 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1397331746.jpg"> <BR> <BR> No PAWSE last week, even after stating my good intentions. <BR> <BR> I anticipated the upheaval that various changes would have on me and our household and planned accordingly. However, I was still swept along, not exactly swimming, but at least being able to tread water and gasping for air as needed. <BR> <BR> Both paid and unpaid work had major deadlines these last two weeks. All are done, except for one that... Tue, 28 Oct 2014 20:19:25 EST round the bridges http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5800782 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l203385306.jpg"> <BR> <BR> Tigers were asked to read "Visualization a Key To Achieving Your Goals" and practise the seven steps, see <link>www.essentiallifeskills.net/visualiz<BR>ation.html </link> <BR> <BR> I decided to use the seven visualisation steps, to be practised daily, to visualise running round the Perth Bridges <link>www.thelongrun.com.au/?p=335 </link> . This is a 10km run along the Swan River foreshore on the Perth CBD an... Sun, 19 Oct 2014 09:35:38 EST get a life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5800183 <img src="http://photos-ak.sparkpeople.com/nw/8/0/l804585150.jpg"> <BR> <BR> <em>319</em> ME Time <BR> Cupcake with "Number 1". Scheduling non-negotiable time for myself. <BR> <BR> <em>185</em> Fitness <BR> Planned and functional, and actively having fun. Running to feel the air on my face, walking in nature, swimming, cycling, and seeking guidance from others. <BR> <BR> <em>190</em> Nutrition <BR> Depicted as "an apple a day keeps the doctor away". <BR> <BR> <em>149</em> Ins... Sat, 18 Oct 2014 06:09:12 EST PAWSE for Tenacious Jungle Tigers (15 October 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5799079 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1501786781.jpg"> <BR> <BR> A couple of projects didn't go ahead as planned. This was pretty disappointing as I put a lot of effort into them. It is envisaged that they will, but just not in the short term. Anyway, onto the next project, as soon as I've picked myself up from these. <BR> <BR> I lost 1/2lb this week. I really do wish it was as simple as CICO. My pattern is to have a big loss, plateau, little loss, plateau, repeat. <BR> <BR> ... Thu, 16 Oct 2014 06:40:50 EST PAWSE for Tenacious Jungle Tigers (8 October 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5794576 I have been really tired this week, but it is a good sort of physical tiredness as opposed to a mental tiredness. I have been working with a new group of people that acknowledge, affirm, and appreciate my efforts. I feel really grateful to have found these people that share and enthuse about the project that we are working on together. <BR> <BR> I maintained or plateaued this week. However, my feeling of wellness is much more buoyant than the number on the scale. <BR> <BR> <em>52</em> Pl... Wed, 8 Oct 2014 09:39:37 EST plan of attack for the weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5792592 My plan of attack for this weekend was to firstly acknowledge that I don't move quite as much as I do during the week. Also, it is my second week of working two jobs, and I'm still getting accustomed to the required work fitness. <BR> <BR> Increase CO <BR> 1. Go with my husband to the greengrocer on my bike - I don't usually do this trip because the ground is hilly and mostly on the road because there are fewer cycle paths. <BR> <BR> 2. To change up CO - Add on a 10 minute jump rope video s... Sun, 5 Oct 2014 05:36:08 EST PAWSE for Tenacious Jungle Tigers (1 October 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5792586 In the first WI I lost 2.4 pounds. This second week I lost 0.2 pounds. Thank goodness for pounds and digital scales. Recording in kilograms, it may not have shown at all! <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Menu plan will be done on Friday night or Saturday morning as usual. No plans for eating out this week, except for my first Thursday of the month lunch with some work colleagues. <BR> <BR> <em>521</em> Act <BR> <BR> Tracking in the SparkPeople Nutrition tracker was a bi... Sun, 5 Oct 2014 05:11:41 EST PAWSE for Tenacious Jungle Tigers (24 September 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5788933 I'm finding it difficult to get into the habit of publically journaling again. But here I go. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> In my first WI I lost 2.4 pounds. Huge amount for me, but more that I was being mindful about nutrition and exercise. I cannot be complacent, I think this first week is because, simply that, the first week. <BR> <BR> I have planned and shopped for a weekly menu. Apart from Tuesday evening, we will be eating at home. <BR> <BR> Tuesday night we are go... Mon, 29 Sep 2014 09:23:52 EST PAWSE for Tenacious Jungle Tigers (17 September 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5784485 <em>244</em> The third round of BLC has started, and this is my first PAWSE for BLC26 Tenacious Jungle Tigers. <em>410</em> <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> We have three nights ahead where we will need to prepare one dinner before going out, and two for when we get back at a time later than we usually have a meal. These are going to be out of the freezer or partly prepared. For example, curry laksa paste out of the freezer, dukkah already prepared in the fridge for the... Mon, 22 Sep 2014 05:14:53 EST PAWSE for Tenacious Jungle Tigers (9 July 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5735191 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1794187536.jpg">. <BR> <BR> Up 0.5lb, alcohol units 9, water 7, calorie range days 1, fitness 4, participation 3, not eating next to computer 6, gratitude 1 (having a warm fire and warm bed when it is cold outside). <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Anticipating our delivery from Aussie Farmers Direct tomorrow, I have already done a weekly menu plan. We have decided to get two boxes this time, i.e. separate vegetable box a... Wed, 9 Jul 2014 09:16:01 EST belated PAWSE for Tenacious Jungle Tigers (2 July 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5732892 <img src="http://photos-ak.sparkpeople.com/nw/7/2/l720257986.jpg"> <BR> <BR> This is a belated PAWSE. I am writing it on the weekend, instead of the previous Wednesday, so I feel my thoughts about the previous week (Wed 25 Jun - Tue 1 July) are a little less certain even though I have had more time for reflection. <BR> <BR> Down 1.6lb (don't get excited, I'm still not back to the lowest I have been on the BLC25 so far), alcohol units 12, water 7, calorie range days 2, fitness 6, participat... Sun, 6 Jul 2014 05:10:55 EST tolerable, desired, or ideal (PAWSE for Tenacious Jungle Tigers (25 June 2014)) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5726713 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1766355601.jpg"> <BR> <BR> Up 2.0lb (largest increase to date), alcohol units 9, water 7, calorie range days 6, fitness 6, participation 3, not eating next to computer 3, gratitude 3 (the amazing urban landscape next to the river that I ride along to get to work, partner that steps in when he sees that I am struggling, being able to share the preparation and eating of healthy nutritious food). <BR> <BR> <em>52</em> Plan/Prepare <BR> <... Thu, 26 Jun 2014 22:49:22 EST PAWSE for Tenacious Jungle Tigers (18 June 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723834 Down 0.9lb, alcohol units 7, water 7, calorie range days 5, fitness 7, participation 6, not eating next to computer 5, gratitude 3 (making a decision about studying next semester, feeling alive being able to cycle outside, finally being able to start and get into a difficult project). <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> The weather looks lousy for the rest of the week, so need to get the menu done soon. We will need to take our chances on whatever day it is not raining for abou... Mon, 23 Jun 2014 05:15:27 EST action board http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5716965 <img src="http://photos-ak.sparkpeople.com/nw/8/3/l83192032.jpg"> <BR> <BR> This is a call to action. I have made progress with BLC25, but would like to successfully complete the challenge with a little more momentum. <BR> <BR> My new Action Board encapsulates my ideas and plans to put some more 'umph' into the remaining half of the BLC25 challenge. <BR> <BR> <em>551</em> Eat well <BR> <BR> <em>312</em> Keep running <BR> <BR> <em>207</em> Record everything <BR> <BR> <em>298<... Fri, 13 Jun 2014 06:36:04 EST PAWSE for Tenacious Jungle Tigers (11 June 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5716925 Up 1.1lb, alcohol units 12, water 7, calorie range days 2, fitness 6, participation 7, not eating next to computer 3, gratitude 3 (being recognised as someone that is willing to stand up to address difficult issues, being described as a 'breath of fresh air', able to ride my bike to and from work and uni). <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> I set out the next week's menu plan a little earlier as we are going to try and get the shopping done late Friday or early Saturday; rathe... Fri, 13 Jun 2014 03:43:35 EST PAWSE for Tenacious Jungle Tigers (4 June 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5710219 Down 0.2lb, alcohol units 9, water 7, calorie range days 3 (two down from last week), fitness 7, participation 7, not eating next to computer 7, gratitude 3 (being complimented on my progress to a healthy new me, finding out that I can do 200 crunches if I do different types, viewing the lights of the city in the river as I ride my bike home from work). <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> I started the menu plan a little earlier this week to tie in with the BLC WEC and an offer... Wed, 4 Jun 2014 03:26:01 EST PAWSE for Tenacious Jungle Tigers (28 May 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705041 Down 1.5lb, alcohol units 9.5, water 7, calorie range days 6 (two more than last week), fitness 6, participation 7, not eating next to computer 5, gratitude 3 (husband riding his bike to my work to ride home with me when I finished late, the lovely river I get to ride next to on the way to and from work, Dad storing firewood at his place and Brother lending his truck to enable us to get it to our house). <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Menu plan this week is to use as much... Wed, 28 May 2014 09:20:08 EST menu plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5703395 <img src="http://photos-ak.sparkpeople.com/nw/5/5/l550865482.jpg"> <BR> <BR> We were asked to share our menu plan for the week as part of the BLC25 Weekend Challenge (WEC). <BR> <BR> In addition to breakfast, lunch, and dinner plans, I am making Borlotti Bean Soup this week to put in the freezer ready for busy days. <BR> <BR> I prepare my menu plans in pencil on stationery from kikki.K. The reason I use pencil, is because sometimes we have to move to Plan B, and swap some recipes around. ... Mon, 26 May 2014 09:51:11 EST PAWSE for Tenacious Jungle Tigers (21 May 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5702601 Down 1.3lb, alcohol units 6, water 7, calorie range days 4 (three more than last week), fitness 6, participation 6, not eating next to computer 6, gratitude 3 (coming away from the church bazaar having got some real bargains including a vertical grill and a sports top, brunch with husband's cycling friends and sharing information about SparkPeople and the local running club, overcoming some obstacles with a capital 'A' for attitude ) <BR> . <BR> <em>52</em> Plan/Prepare <BR> <BR> Menu pl... Sun, 25 May 2014 07:35:09 EST PAWSE for Tenacious Jungle Tigers (14 May 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5694803 Down 0.5lb, alcohol units 3 ( <link>http://www.sparkpeople.com/mypage_pu<BR>blic_journal_individual.asp?blog_id=56<BR>93037 </link> ), water 7, calorie range days 1 (tending to be under rather than over), fitness 6, participation 5 (due to scheduled and non-scheduled overtime), not eating next to computer 4, gratitude 3 (seeing a pelican on top of the lamp post on the way home from work, husband helping me to prepare breakfast and lunch the night before, having food in the freezer to simply r... Wed, 14 May 2014 10:16:54 EST misstep Saturday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5693037 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1725064723.jpg"> <BR> <BR> Saturday is our usual weekly shopping day, and for several weeks now we have been riding our bicycles to the supermarket. The novelty hasn't worn off, so I have ordered some panniers to reduce the riding wobble and hopefully pack more easily and bring more shopping home. <em>217</em> <BR> <BR> <em>27</em> Isolated showers were forecast, but we managed to dodge the rain. Coming back I noticed that my bike w... Mon, 12 May 2014 03:21:21 EST PAWSE for Tenacious Jungle Tigers (7 May 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5692368 <img src="http://photos-ak.sparkpeople.com/nw/4/9/l496005837.jpg"> <BR> <BR> Down 0.9lb (expected this - first week of BLC25), alcohol units 0 (Jungle Beat - Temptation Give Up), water 7, calorie range days 3, fitness 6, participation 7, not eating next to computer 5, gratitude 4 (going for an individual run when I missed my run club session, being able to go weekly shopping on my bike, watching the ducks cross the path to get into the river, having a home that withstands the severe weather... Sun, 11 May 2014 03:21:47 EST BLC25 goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687868 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l185443675.jpg"> <BR> <BR> I set goals for BLC24 <link>http://www.sparkpeople.com/mypage_pu<BR>blic_journal_individual.asp?blog_id=55<BR>98625 </link> . And apart from not taking all the bubble bath rewards I am happy to say I met all these goals within two weeks of completing the BLC round. <BR> <BR> Goals for this round? Probably more of the same. Except that I have formalised my reward system, see <link>http://www.sparkpeople.com/mypag... Mon, 5 May 2014 09:41:58 EST fitness tests http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687834 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1830037518.jpg"> <BR> <BR> I used to dread the word 'test'. But now my mind sees it as a measured challenge. Something to see where I am now, learn, and improve on. <BR> <BR> This weekend we were encouraged to carry out four fitness tests; pushups, crunches, 3 minute step, and 1 mile walk. <BR> <BR> I followed the instructions provided by the BLC25 admins accompanied by the SparkPeople article "4 Fitness Tests You Can Do at Home", see <l... Mon, 5 May 2014 09:13:08 EST PAWSE for Tenacious Jungle Tigers (30 April 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5687757 This is the first PAWSE for BLC25 Tenacious Jungle Tigers. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> I now consider that we are doing our weekly shopping on our bikes having done it for the previous six weeks. At the moment, I fit the cooler and one shopping bag in my basket on the rear rack, and my partner take another shopping bag's worth in his back pack. We have got a pair of panniers on order, but we don't expect delivery for another couple of weeks. <BR> <BR> Developing the sho... Mon, 5 May 2014 07:30:47 EST deliberating goals and rewards http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5682128 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l139683421.jpg"> <BR> <BR> I'm a little nervous about the next interim weight loss goal, as I am currently at an overweight number on the scale that I have not been at for over 10 years. This was determined by trying on my whole wardrobe a couple of weekends ago, and remembering when or why I bought a particular outfit. <BR> <BR> However, although I am now fitting into these clothes which are one size down, I recognise that the clothes that... Mon, 28 Apr 2014 07:37:31 EST trending the right way http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5680093 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1363014308.jpg"> <BR> <BR> I earned my 10kg badge 20 July 2013, and just this Wednesday got my 15kg badge. Yes, I lose weight slowly, or I have done. This last 5kg, just over 4kg of it was 'released' while participating in the 12 weeks of BLC24. <BR> <BR> So I have some new skills and new tools in my kit bag, and I'm looking forward to losing the next 5kg (~11lb). <BR> <BR> I have been accepted into the Tenacious Jungle Tigers for a secon... Fri, 25 Apr 2014 09:35:50 EST Jungle ABC's of ME (BLC25) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5679378 Yay, BLC25 is about to start and I am again with the Tenacious Jungle Tigers. <BR> <BR> <em>141</em> A is for ABOVE and BEYOND <BR> Yes, I can do with the extra push just to see what is out there and that it's possible. <BR> <BR> <em>141</em> B is for BLC rounds <BR> Second round with Tenacious Jungle Tigers. <BR> <BR> <em>141</em> C is for CHILDREN <BR> None. My Mam was a pre-primary teacher! <BR> <BR> <em>141</em> D is for DOWNFALL <BR> Not putting myself first or scheduling... Thu, 24 Apr 2014 10:36:48 EST PAWSE for Tenacious Jungle Tigers (2 Apr 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5666749 <img src="http://photos-ak.sparkpeople.com/nw/9/4/l94430816.jpg"> <BR> <BR> I forgot to post my PAWSE - again. I became a little shy of drafting it online since I have lost long posts a couple of times now. So I compose them in my email client, which saves automatically. But having reflected on the week, I think I've done it! <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Menu plan completed for the week, but I am not doing the shopping list until later. Because I/we will be on our bike... Mon, 7 Apr 2014 18:00:03 EST PAWSE for Tenacious Jungle Tigers (26 Mar 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5656885 <img src="http://photos-ak.sparkpeople.com/nw/6/7/l67629793.jpg"> <BR> <BR> I used the word 'accomplished' to describe how I felt this week. It sorta summed up that I was able to make a plan and follow it through even though there were some hiccups on the way. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> "We shall have to economize ..." --- Wallace and Gromit. Due to some unexpected expenses we will need to rein in the budget a bit for the next few months. This has made menu planning ... Wed, 26 Mar 2014 09:52:46 EST drop everything http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5654315 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1836819726.jpg"> <BR> <BR> It is moments like these, that I get off track and often quit, which means, the exercise goes first, quickly followed by healthy eating if it is not resolved by the time the menu planning and shopping day comes around. <BR> <BR> I don't mean to "drop everything", even though that is what others expect of me to do, and I guess I have a history of rising to the occasion, proven reliable in an emergency, and quick t... Sun, 23 Mar 2014 02:37:45 EST PAWSE for Tenacious Jungle Tigers (19 Mar 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5651383 I am definitely having a PAWSE tonight. I have not been well this last week, but I started to come good yesterday, and today I was at work after an early start to cycle to my exercise class. Also, I had my first sessional teaching class for the semester this afternoon, and although I love it, I am quite weary from the day. Suffice to say, my cycle home was a little quiet. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Meal planning is mostly done because I can use meals out of the freezer ... Wed, 19 Mar 2014 08:56:30 EST PAWSE for Tenacious Jungle Tigers (12 Mar 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5649624 I have felt really sleepy since Monday, and slept during the day on Tuesday. I suspect it was partly having received another perspective on an issue that I have yet to resolve, and partly it may be a bug that is going around. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Meal planning is done, but with the consistent warning in the Fitness Tracker, I may have to up the portion sizes or add more snacks. <BR> <BR> Breakfasts and lunches on early mornings that I work, Wednesday and Friday h... Mon, 17 Mar 2014 06:06:28 EST Spring is Coming http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5645105 "Spring is Coming" was the weekend challenge for BLC24 weekend just gone. <BR> <BR> Spring is coming somewhere else, Autumn is coming here. But I am looking forward to Autumn, as it is a long hot Summer, and I have plans for rejuvenating my garden throughout the cooler dormant weather. <BR> <BR> Challenge points for my weekend include: <BR> <BR> <em>223</em> S - Social (1 point for every page up to 5 points per day) - 20 <BR> As an introvert, this was a little daunting for me. But it al... Tue, 11 Mar 2014 07:55:17 EST success times two http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5643335 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1339781797.jpg"> <BR> <BR> Two successes this week: <BR> <BR> <em>312</em> Today I completed the first week of my new exercise schedule, including two new group running sessions and two group mobility and strength fitness sessions. I'm pretty pleased with myself, as these sessions are much higher intensity than I have been doing by myself. <BR> <BR> The first Monday morning running session meant that I needed to be up at 4.45am to be o... Sun, 9 Mar 2014 05:00:01 EST PAWSE for Tenacious Jungle Tigers (5 Mar 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5640239 <img src="http://photos-ak.sparkpeople.com/nw/4/3/l438706511.jpg"> <BR> <BR> Only one day at work this week - today! It was a full one, including an early morning to get to my first outdoor exercise class that complements Monday's running session with strength and mobility exercises. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Meal planning is partly done and I'll finish it tomorrow together with the shopping list. Might even go shopping tomorrow Thursday instead of Friday. <BR> <BR>... Wed, 5 Mar 2014 09:29:07 EST in review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5637390 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2038245380.jpg"> <BR> <BR> February still feels like it was a tough month, but on reflection there have been many more highs than lows. <BR> <BR> <em>208</em> Earned for the first time my "2,000 Monthly Fitness Minutes" trophy. <BR> <BR> <em>504</em> Celebrated my two year anniversary with SparkPeople. <BR> <BR> <em>185</em> Created an exercise schedule to increase the duration, intensity, and frequency of my fitness minutes. ... Sun, 2 Mar 2014 04:39:00 EST PAWSE for Tenacious Jungle Tigers (26 Feb 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5633998 <img src="http://photos-ak.sparkpeople.com/nw/7/8/l781968959.jpg"> <BR> <BR> I am having a day off in lieu today, so no bike ride to and from work, but I do have Run Club this afternoon - yippee! <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Meal planning is done and I'll finalise the shopping list ready to go shopping on Friday. <BR> <BR> I reviewed my exercise schedule yesterday see <link>http://www.sparkpeople.com/mypage_pu<BR>blic_journal_individual.asp?blog_id=56<BR>33253 </link>... Wed, 26 Feb 2014 04:18:35 EST too much or too little http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5633253 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1135891247.jpg"> <BR> <BR> I'm aiming for my first "SparkPeople 2000 Fitness Minutes in a Month" trophy this month, even though February is a short month. <BR> <BR> Since joining the BLC24, my exercise has increased to approximately 500 minutes per week including my regular exercise schedule and the new Tenacious Jungle Tigers team and BLC24 challenges. <BR> <BR> Prior to the challenge I had maintained or plateaued, so was looking for a w... Tue, 25 Feb 2014 09:19:20 EST BLC24 Ain't No Mountain High Enough Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5632228 I got off to a slow start on the challenge due to work commitments, but picked up over Sunday and Monday with full points. <BR> <BR> <em>362</em> Strength training at least 10 minutes a day - 10 points <BR> <em>311</em> Walk outside or inside for at least 15min - 15 points <BR> <em>292</em> Review your SMART Goal & tweak if needed - 5 points <BR> <em>194</em> 6 - 8 glasses of water per day - 20 points <BR> <em>17</em> Breaking a cycle, or habit that is getting in your way - 20... Mon, 24 Feb 2014 07:31:54 EST SMART review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5631319 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l153872605.jpg"> <BR> <BR> Today, I reviewed the SMART goals prepared for BLC24 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5598625 </link> and I need to re-visit them more often. I had forgotten to reward myself! <BR> <BR> <em>207</em> Goals are Specific and Measurable - Still on track to lose 5kg (~11lb) having lost 4.3lb in five weeks. Primarily measuring by weight, but also with a tape, and my ability... Sun, 23 Feb 2014 03:54:18 EST PAWSE for Tenacious Jungle Tigers (19 Feb 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5631315 <img src="http://photos-ak.sparkpeople.com/nw/4/6/l463208142.jpg"> <BR> <BR> I have just worked four days in three Sunday through Tuesday, continuing with my usual roster of Wednesday through Friday. I have said no to the overtime, that is, I want to take the days of in lieu over the next two weeks. So for the next fortnight, it is agreed that I will only work one day/week. <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> Meal planning with the kikki.K Meal Planner Pad is going well, and ... Sun, 23 Feb 2014 02:59:28 EST just keep going http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5624318 <img src="http://photos-ak.sparkpeople.com/nw/8/3/l831940157.jpg"> <BR> <BR> Fortunately, doing a long run with the Run Club on Saturday morning is something of a habit now and I look forward to it very much. So I ran! <em>312</em> <BR> <BR> <em>204</em> But I have had to give myself a bit of a talking to this morning. <BR> <BR> I found out late yesterday that I didn't get the casual job that I had applied for. I was short-listed, but the reason given that I was listed second was ... Fri, 14 Feb 2014 22:12:48 EST two year anniversary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5622505 11 February saw in my two year anniversary with SparkPeople. <BR> <BR> Over the last year I have lost a further 6kg, and a heap of muscle sculpturing centimetres: bust -4.5cm, upper arm -1cm, waist -5.5cm, abdomen -2.0cm, hips -5.5cm, and thigh -3.75cm. <BR> <BR> Two new things happened during the year. <BR> <BR> <em>481</em> Although I always had breakfast, it was usually cereal and fruit with little variation. With the release of The Spark Solution, I started to vary my breakfast and ... Wed, 12 Feb 2014 18:15:15 EST BLC-Wide Weekend Challenge (Week 4) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5619119 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1514236061.jpg"> <BR> <BR> This BLC-Wide Weekend Challenge I am going for GOLD in the Olympic Rings Challenge. <em>104</em> <BR> <BR> <em>194</em> BLUE RING - Water: Drink 8 glasses of water <BR> <BR> <em>401</em> YELLOW RING - Mellow: Complete 5 minutes of stretching or yoga poses <BR> <BR> <em>102</em> BLACK RING - Sleep: Get 7 hours of sleep <BR> <BR> <em>292</em> GREEN RING - Nutrition: Eat IN RANGE <BR> <BR> <em>2... Sun, 9 Feb 2014 01:36:56 EST PAWSE for Tenacious Jungle Tigers (5 Feb 2014) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5615704 <img src="http://photos-ak.sparkpeople.com/nw/9/8/l985768246.jpg"> <BR> <BR> <em>52</em> Plan/Prepare <BR> <BR> I used my kikki.K Meal Planner Pad this week <link>http://www.kikki-k.com/meal-planner-<BR>pad-lets-eat </link> . I have a lot more room now to pencil in each meal. I haven't used the area for snacks, as this is usually a piece of fruit or a previously weighed and measured snack box of nuts - this week brazil nuts. <BR> <BR> What I have recorded in the Meal Planner snack are... Wed, 5 Feb 2014 09:19:13 EST Results for BLC-Wide Weekend Challenge (Week 3) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5613789 My results for the 'Past...Present...Future...Success' Weekend Challenge are: <BR> <BR> Past Present Future Success Daily Total <BR> Friday 50 50 20 10 130 <BR> Saturday 50 50 15 0 115 <BR> Sunday 50 50 20 10 130 <BR> Monday 5... Mon, 3 Feb 2014 09:28:06 EST BLC-Wide Weekend Challenge (Week 3) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5612716 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1104880944.jpg"> <BR> <BR> The theme for this weekend's challenge is 'Past...Present...Future...Success'. <BR> <BR> <em>52</em> Avoid PAST mistakes ~ Plan Ahead <BR> Earn 50 points for tracking 2 meals and/or snack in advance, and stick to them! <BR> <BR> Easy peasy, as I have a menu plan right through to next Sunday, and have done the shopping for meals up until the weekend. <BR> <BR> <em>550</em> Make PRESENT Choices ~ CI (Ca... Sun, 2 Feb 2014 04:07:29 EST