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-ICANDOIT-'s Photo -ICANDOIT- Posts: 3,768
1/14/10 12:34 A

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emoticonWeek one 210 minute goalemoticon
Fr 1/1= 50 min treadmill 2.97 mi/387 cal
Sat 1/2=35 min treadmill 2.0 mi/259 cal
=======20 min treadmill 1.03/150 cal
Sun 1/3=51 min treadmill 2.85 mi/363 cal
Mon 1/4=50 min treadmill 2.7 mi/331 cal
Tues 1/5=55 min treadmill 3.07mi/376

_______
WEEK 1 GRAND TOTAL:261 min/14.62mi/1866 calemoticon
_______

emoticon Week Twoemoticon
Mon 1/11=50 min treadmill 2.85 mi/ 357 cal
1/12 BAD flu!
Wed 1/13 = 65 min treadmill 3.88 mi/ 477 cal
Thurs 1/14=26 min treadmill 1.49 mi/180cal
=======40 min treadmill 2.35 mi/296 cal
Fri 1/15 40 min treadmill 2.38mi/298 cal
_______
WEEK 2 GRAND TOTAL:221 min/12.95/1608 calemoticon
_______

emoticonWeek Threeemoticon
Sat 1/16=treadmill 35 min/1.99 mi/236 cal
Mon 1/18=treadmill 56 min/ 3.21 mi/418 cal
Wed 2/20=treadmill 50 min/2.98 mi/395 cal
Thurs 2/21=treadmill 60 min/3.48/449 cal
Fri 2/22=treadmill 40 min/2.31mi/302 cal
_______
WEEK 3 GRAND TOTAL241 min/13.97 mi/1800 cal emoticon
_______

emoticonWeek Fouremoticon

Mon 1/25 70 min/3.99 mi/ 515 cal
Wed 1/27 65 min/3.92mi/ 513 cal
Thurs 1/28 40 min/ 2.41 mi/ 317 cal
Fri 1/29 40 min/ 2.36 mi/ 300 cal
_______
GRAND TOTAL WEEK 4:215 min/12.68 mi/ 1645 calemoticon
_______

emoticonemoticonJANUARY GRAND TOTAL emoticonemoticon
1/1-1/29=938 min/ 54.22 mi/ 6919 cal
~~~~~~~~~~~~~~~~~~
FEBRUARY TRACKING
~~~~~~~~~~~~~~~~~~
emoticonWeek Oneemoticon
Sun 1/31 50 min/2.99 mi/407 cal
Tues 2/2 60 min/3.55 mi/455 cal
Wed 2/3 70 min/ 4.02 mi/ 493 cal
Thurs 2/4 55 min/3.28 mi/418 cal
+++Church retreat and TOM
_______
Feb Week 1=235 min/13.84 mi/1773 cal emoticon
_______
emoticonWeek Twoemoticon
mon 2/8=60 min/3.52 mi/ 435 cal
tues 2/9=50 min/2.87 mi/337 cal
Wed 2/10=50 min/2.88 mi/413
Thurs 2/11=35 min/2.05 mi/ 256 cal
Fri 2/12=35 min/2.09 mi/ 271 cal
_______
Feb Week 2=230 min/ 13.41 mi/ 1712 cal emoticon
_______

emoticonWeek Threeemoticon
sun 2/14 40 min/ 2mi/186 cal -walk with family- wore ankle weights
Mon 2/15 50 min/3.02 mi/ 431 cal
THURS 2/18 76.53 min/ 4.43 mi/ 582 cal
fri 2/19 60 min/3.33 mi/448 cal
_______
Feb Week 3= 227 min/12.78 mi/ 1647emoticon
_______
emoticonWeek Fouremoticon
Mon 2/22 60 min / 3.47 mi/ 456 cal
Wed 2/24 60 min/ 3.49 mi/ 477 cal
Wed 2/24 30 mi/1.79 mi/ 226 cal
Thurs 2/25 45 mi/ 2.76 mi/ 380 cal
Thurs 2/25 45 min/366 cal shoveling snow
Fri 2/26 45 min treadmill / 2.67 mi/ 329 cal
_______
Feb Week 4=285 min/ 14.18 mi/ 2234 calemoticon
_______



emoticonMarch Week 1emoticon
Sat 2/27=0
Sun2/28= 50 min treadmill/ 2.97 mi/ 388 cal
Mon= 3/1=65 min treadmill/ 3.91 mi/ 500 cal
10 minutes Leslie Sansone/60 cal
Tues 3/2=29 minutes Leslie Sansone/ 175 cal
Wed 3/3=60 min treadmill/3.49 mi/ 475 cal
Thurs3/4=
Fri 3/5=29 minutes Leslie Sansone/ 175 cal
_______
March Week 1=243 min/ 10.37 mi/ 1773 calemoticon
_______










Sat=0
Sun= 50 min treadmill/ 2.97 mi/ 388 cal
Mon=65 min treadmill/ 3.91 mi/ 500 cal
10 minutes Leslie Sansone/60 cal
Tues=29 minutes Leslie Sansone/ 175 cal
Wed=60 min treadmill/3.49 mi/ 475 cal
Thurs=
Fri=29 minutes Leslie Sansone/ 175 cal
~~~~~~~~~~~~~~~~~~~~~~~







Edited by: -ICANDOIT- at: 3/6/2010 (14:23)
~ANGIE~


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12/21/09 10:55 A

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Wow! Great website with 12 of free workouts.

www.fatx101.com/2008/07/fat-x-weight-loss-
training-day-2.html


~ANGIE~


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12/4/09 10:18 A

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.

Edited by: -ICANDOIT- at: 11/2/2011 (16:14)
~ANGIE~


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JEMPOWER's Photo JEMPOWER Posts: 2,680
11/30/09 3:31 P

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I have been using self-hypnotism and self visualization for about 3 months and I feel that it has really helped me. I keep telling myself that my body wants to be thing. I think I'm right!!!!!

Also, I picture myself as a cute person who is curvy and short. That's me inside my body right now.

I think it is working.

Jem



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-GOT2FINISH-'s Photo -GOT2FINISH- Posts: 1,554
11/30/09 3:28 P

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35 miles a week--I will do this!
Does it say anything about adding anything for being old(I mean older)?

Pam2
A Smile is a sign of joy.
A Hug a sign of love.
A Laugh is a sign of happiness.
And a friend like me...shoot, that's a sign of good taste!


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CHOCMOM Posts: 5,234
11/30/09 2:49 P

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I just read that on a blog. So to lose an additional pound per week, I need to walk 35 miles per week, which is 5 miles per day. Ohh, if I could just find the time (and energy)!

P.S. I love reading your "motivational tool box". It is great. Thanks for sharing. emoticonemoticon

**Bridget** from Arkansas!!
Jason Nesmith: "Never give up. Never surrender"

*Success is not final, failure is not fatal: it is the courage to continue that counts.* - Winston Churchill

If you bite, you write it, now get out and Spark your day!!
-ICANDOIT-'s Photo -ICANDOIT- Posts: 3,768
11/30/09 1:57 P

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The amount of calories you burn per mile is equal to double your weight in pounds divided by 3.5. For example, if you weigh 175 pounds, you burn 2 x 175 = 350 / 3.5 = 100 calories per mile. Since there are 3500 calories in 1 lb. of body fat, a 175-pound person needs to walk 35 miles.

~ANGIE~


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11/16/09 1:36 P

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Goals for this week:
Simple and doable.....

1. Exercise 30 minutes per day (4 per day 20 max)
2. Drink 6 water bottles full of water each day(2 per day, 10 max)
3. Multi vitamin each day (1 per day, 5 max)
4. Check in with team once per day (2 per day, 10 max)
5. no pop, no dessert (4 per day 20 max)
6. no eating after 7 ( 1 per day, 5 max)

MON-
1-4 Treadmill
2-2
3-1
4-2
5-2 ate cookies :0(
6-1
Total points=12
TUES-
1-4
2-2
3-1
4-2
5-4
6-1
Total points=14 Cum=26
WED-
1-4
2-2
3-1
4-2
5-4
6-1
Total points=14 cum=40
THURS-
1-0
2-0
3-1
4-2
5-4
6-0
Total points=7 cum 47
FRI-
1-0
2-0
3-1
4-2
5-0
6-0
Total points=3 cum=50

Edited by: -ICANDOIT- at: 11/2/2011 (16:16)
~ANGIE~


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PEDAL-PUSHER's Photo PEDAL-PUSHER Posts: 6,501
11/13/09 11:49 A

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I was hypnotized for weight loss 3 years ago, and I wrote a blog about it some about a year later. I get it out periodically and update it, re-reading it as it reminds me how far I have come. NOTHING motivates me like success.

Linda ~ Pennsylvania

"Last is just the slowest winner."-C Hr Boyd

“The miracle isn't that I finished. The miracle is that I had the courage to start.” John Bingham

"A strong positive mental attitude will create more miracles than any wonder drug." P Neal

"Only those who will risk going to far can possibly find out how far they can go." T. S. Elliot

"Self-love is the only weight-loss aid that really works in the long run. - Jenny Craig
BLABBERMOUTH2's Photo BLABBERMOUTH2 SparkPoints: (35,576)
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11/13/09 11:13 A

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Thanks for sharing this. I love Dr. Ian. Hope you have been doing ok, you've been very quiet for this battle and I've missed you.

Pam
Co-Leader SP Class of Dec. 28-Jan. 3, 2009


ROCKIN 'ROSE' RAMGERS

PROMOTIONS:
Week 2 - Private
Week 3 - Corporal
Week 4 - Sergeant
Week 5 - Second Lieutenant

"Great opportunities to help others seldom come, but small ones surround us everyday.”

My New Motto:
"I may not always be the wind beneath your wings, but I'm happy to be the hot air in your balloon any day!" Andrea (my Spark friend buddy)



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11/13/09 10:57 A

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With a little awareness we can ignite our motivation again. This next series of blasts will help us regain our focus.

M - Mindset — Take time to evaluate what's going on in your mind. What triggers your snack attacks? What distracts you from choosing healthy options? Write these things out in our free Online Journal. Learning what's going on inside can help inspire you to make better, healthier decisions.

O - Organize — Before you go to the grocery store organize a meal plan and create a shopping list. Sticking to a plan and list can help you look forward to the next snack or meal and build some excitement in eating.

T - Time — Make time for creative activities. Whether you take up dancing, run around with your kids, or even go out for a daily walk before work or after dinner. Whatever you come up with, try to make time in your busy schedule to do something fun and active.

I - Inform — Experiment with activity and healthy recipes to learn what you like. Information is a powerful source to keep you going. What's more, sharing what you learn with others helps build your confidence and enthusiasm.

V - Variety — Shake things up. Routines are helpful, but your body learns and adapts quickly. Try to keep it guessing with new activities and foods to make your body work for you.

A - Activity — Keep moving, and find fun ways to say active. Grab a friend and join a walk/run club or hit the community courts for a pick-up game of basketball. Find the activities that make you smile, and rotate through them.

T - Trust — No work is in vain when it comes to weight loss. Even when you're not seeing the results you expected, you have to believe your dedication is changing your life and body. Trust what you're doing will produce the results you envision.

I - Imagine — What does success look like for you? What size pants or dress will you fit into when you reach your next goal? Keep a picture of success in front of you, and your work will get you there.

O - Observant — Take notice of the changes going on with you. Are the healthy changes in your diet affecting how you feel about yourself? Are others taking notice? Do you look at food choices a critical eye? Observe the changes going on in you. They are real, and your family and friend will notice.

N - New — We're not in this journey simply to revert to our old ways. The change in our lives is real and lasting. In a sense, we're creating a new life for ourselves. Let the new you influence your decisions and activity as you continue to live smarter and healthier.

Yours in the Challenge,
Dr. Ian


~ANGIE~


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BLABBERMOUTH2's Photo BLABBERMOUTH2 SparkPoints: (35,576)
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10/14/09 4:11 P

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Hey, my little buddy. So glad that you are doing this. I'm very impressed. I have all my stuff in a binder or in my scrapbook journey.

One thing I did from our last battle is that I went back and copied those comments that motivated me whether hey were mine or someone elses. I was so happy to see the "You're Unstoppable" song here. It's pretty special to me, too.

You've come a long way, and what you're saying and doing here will help so many people as they find out about it.

Keep moving forward. Keep your head up. Be proud of yourself.

Love you my friend and sister warrior.

Pam

Pam
Co-Leader SP Class of Dec. 28-Jan. 3, 2009


ROCKIN 'ROSE' RAMGERS

PROMOTIONS:
Week 2 - Private
Week 3 - Corporal
Week 4 - Sergeant
Week 5 - Second Lieutenant

"Great opportunities to help others seldom come, but small ones surround us everyday.”

My New Motto:
"I may not always be the wind beneath your wings, but I'm happy to be the hot air in your balloon any day!" Andrea (my Spark friend buddy)



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10/14/09 9:55 A

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emoticon I concur - I am sick of the drama. Initially, I was shocked at all the crying and whining about the chance that they would be split up - I thought come on guys, you knew this would eventually happen - stop it. But then I realized that that is how the show was edited, to emphasize all the drama. When Liz started crying before she even knew whether or not her and Dan would be split up, I was thinking, come on Liz, you are grown woman, you should understand that things change, that you grow attached to people in your life and lose them more than the younger contestants. I couldn't believe she was standing there crying, providing Tracey with more ammo. Tracey is going to use all this drama to her advantage and especially if her team doesn't vote her off when they have the opportunity.

Ever since the BL has been on, I watched pieces of it from time to time until last January. Last January, I watched from the beginning until the end. I was amazed at Tara and the way she won challenge after challenge. When she pulled that car ahead of all the men, or ran the bleachers beating everyone else, I was shocked.

I am not enjoying this season as much as I did last season. It seems like there is more crying and whining. I did sympathize initially with Dina about her fear of jumping on the step - however, I am surprised that someone as young as her would have that strong of a fear. I want to do a cart wheel but I am scared to death to try it - but it has more to do with my age than anything else. Did she ever do it? I didn't know if I had missed it.

I wasn't aware of "community journals" - I knew about the private journals. I hope you don't mind me posting this. No one I know in the non-virtual world watches this show - so there is no "water cooler discussion".

Hope you have a good 3rd day - one day at a time, sweetie.

Bridget

**Bridget** from Arkansas!!
Jason Nesmith: "Never give up. Never surrender"

*Success is not final, failure is not fatal: it is the courage to continue that counts.* - Winston Churchill

If you bite, you write it, now get out and Spark your day!!
-ICANDOIT-'s Photo -ICANDOIT- Posts: 3,768
10/14/09 12:38 A

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BLOSER RECAP
Tonight, I was so frustrated with the contestants on the show. Tracey, as usual, won a challenge and was given the complete authority to create the two teams and pick the trainers. I knew she'd win the challenge! Too funny. Was it rigged...who knows!

I was completely shocked at how everyone acted this show. Rather than being flattered at being chosen as her trainer, I thought Bob was kind of rude. I know she made him mad the second week, but he is still a professional and should have appreciated her vote of confidence.

I wanted to scream "STOP THE DRAMA and get on with it!!" to all of the other contestants for all their crying and complaining when they got split up! I mean really...they got there as individuals, ready to play a game- and now they were acting like life would end because they weren't with a friend! And seriously, either trainer would kick my butt- I'd be glad to have either one training me! (As long as they didn't swear at me!!) But, as I got frustrated and chatted with my husband, I realized that they are all doing what a lot of fat people do-yup, my blog- I said FAT PEOPLE- we let our fears and insecurities bring us to tears, we see obstacles that could really be looked at as opportunities, and we channel our frustration into other things- anger and revenge on the show...food and a funk in my case! I was also very surprised that nobody clapped for Tracey's success at the scale. I don't like poor sports and mean people- and many of these people are both!

BL is a show about losing weight, and a competition. I have joined a few friendly team competitions here on Spark. I have been flying under the radar- just getting by. I have fallen below the yellow line almost every week! I am gaining rather than losing weight...UGH! I have not worked as hard as I could have, and I have done my share of moping and crying!

Like the people on BL...I need to stop my crying and complaining and take my own advice- stop the drama and get on with it already!!! I am the only one keeping myself from my goals!



Edited by: -ICANDOIT- at: 10/14/2009 (00:39)
~ANGIE~


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10/13/09 11:49 P

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***You have to change your attitude towards food. Counting calories is not as important as insuring you are getting the right nutrients your body needs to do it's job: building muscle to burn fat!!

Plan out your meals EVERY DAY!! Eat 6 small meals a day, a meal every 2-3 hours. Add protein to every meal, in small amounts. A small chicken breast; 1/2 c. cottage cheese; a protein shake; etc. Having your meals pre-planned will keep you in control and less tempted by the ole, "Gee, what am I gonna have for dinner?" scam. A good book to grab is "The Eat Clean Diet," by Tosca Reno. Great recipes and excellent tips. I also give myself one cheat meal a week. I don't go overboard...I just enjoy a food that I normally wouldn't eat.

Next, how to plan your meals. I'm pretty anal, and I like to keep my meals simple. Here's what I do:

Grab paper and pen and number Meals #1 to #6. Then, I start with #1 and add a protein. Usually for breakfast, it's egg whites. Then I go down the list and fill in protein at each meal. A serving of protein such as egg whites, chicken breast, lean beef or bison, tuna or salmon (this will count as a protein and a fat), and cottage cheese.

Next, I go back and add a complex carb. These are your starches such as brown rice, oatmeal, sweet potatoes, whole grain pasta, whole grain cereals, etc. Most of my meals have one of these, except for #6. Late in the day, I don't eat complex carbs cause I don't need them. Remember: Carbs are for energy. Do you need that energy during the night?

Next, I go back and add a different complex carb that I call fibrous carbs. These are your fruits and veggies. At least 3 of my meals has a veggie or a fruit.

Finally, I add the good stuff: FAT! Flaxseed meal, nuts, nut butters, olive oil, avocadoes, etc. Those are all great fats. I try to have one at each meal, except for #6 and my post-workout meal, which for me is #2.

And you are done! Keep your meals simple. And DRINK YOUR WATER!! I encourage you to pre-plan your meals on your SparkPeople nutrition tracker before eating. Having this plan posted on your fridge every morning will keep you pretty close to your target. And if things change during the day, you can go back and make adjustments.

During my competition season, my diet is very different. But here's a sample of my daily off-season diet:

Meal #1: 1/2 c. dry oats, cooked; 1 scoop vanilla whey protein; 1/4 c. blueberries; 1/2 T. flaxseed meal; Drinks: 16 oz of water and black coffee

Meal #2: 1 granny smith apple; 1 T. Natural PB; 1 scoop whey mixed w/water

Meal #3: Tuna Pancake: 1/2 c. oats mixed with 3 egg whites and 1 small can of tuna (form into a pancake on a skillet and cook both sides until golden; great w/salsa); 1 c. steamed broccoli drizzled with 1/2 T. olive oil; 16 oz of water

Meal #4: 1 scoop whey protein mixed with water, 1/2 c. frozen strawberries, and 1/2 T. flaxseed oil; 16 oz of water or decaf iced tea

Meal #5: 4 oz grilled chicken; large salad w/1/4 c. chickpeas; 1 T. olive oil and 2 T. balsamic vinegar, drizzled over salad;16 oz of water (preworkout meal)

Meal #6: Postworkout shake: 1 scoop whey protein, 1 small banana, 1/2 T. honey, ice

6. If you find it difficult getting enough protein, use a good quality protein powder from whey or soy protein. Whatever brand you choose, make sure it has at least 20 grams of protein per serving, contains BCAAs (Branched Chain Amino Acids for muscle recovery), and is low in sugar and carbs.

7. BE CONSISTENT!!!! Don't give up after 2 weeks, or even 2 months, if you aren't seeing the results you want. The body takes time to adjust to your changes. It took me a good 2-3 months before everything kicked in. And then, honestly, I couldn't stop the changes. They just happened.



~ANGIE~


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10/1/09 2:38 P

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salt water flush:
themastercleanse.org/salt-water-flush/
Goal: to do 2 x per week at night during October

~ANGIE~


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10/1/09 12:07 A

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www.bodybuilding.com/fun/calories.htm

~ANGIE~


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9/30/09 12:12 A

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Some helpful formulas to determine calories, etc:

http://www.healthrecipes.com/calories.htm

~ANGIE~


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9/14/09 3:01 P

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I am not a quitter.

I am a positive person.

I am capable of doing so much, and overcoming so much.

I have high expectations.

I try to look on the bright side of things.

I believe my struggles are important to me, but pale in comparison to what many people are struggling with everyday.

I believe it is so important to count my blessings and be thankful.

I don't believe in laying blame or making excuses....

So I won't. I am having a hard time getting things going in the right direction. I mean- a really hard time. I feel like the mouse on the wheel- running and running and getting nowhere. I bet the mouse eventually figures out he can slow down and he'll still get nowhere, without working so hard. That's how I feel right now.

I feel like it doesn't matter how many good days I have- I still get nowhere. I hate that feeling. It makes me angry, sad, frustrated...confused! I don't like spending my energy on negative things, and this part of my journey is negative. I know things will change, this is just how I feel right now...today.

BUT....I am not quitting!! In fact, I am gearing up to try even harder and really journal, study and track my activities. I am discouraged, but I am not out! Like the mouse in the wheel...I just can't keep running in the same direction and not going anywhere. I need to focus, change up my plan, and see what happens. I need to keep tweaking things until I find what works for me. I appreciate the challenges I've joined and teammates I have met- participating in those will keep me going.

That's it. I know what I need to do. I have been on this journey all my life- so I know it is full of curves, ups and downs, and potholes! I think just blogging about my frustration makes me feel ...unloaded! I don't feel better- I just feel like it is a burden I need to unload. I am acknowledging the fact that I am in a funk and I can't pretend it isn't bothering me. So, it's out there. I need to be aware of it and not let it get the best of me, so I can deal with it and then leave it behind.

I fear that my lack of progress and my wanting it so badly is a recipe for getting pretty depressed- and that is not what I want to do. I am fighting hard to keep my mind in this battle- to remember that it is winnable! So, I will focus ahead. I'll do what I can and know that at some point, things will start clicking and my body will cooperate.

I believe in myself...and that's why I know I'll get through this. It just kind of sucks right now! Better days are ahead!



~ANGIE~


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9/11/09 9:20 A

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www.youtube.com/watch?v=YGaOkZqJABA&NR=1

Frog Squat

Edited by: -ICANDOIT- at: 6/18/2010 (10:14)
~ANGIE~


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9/11/09 4:52 A

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Weigh In:
MAY
5/18= 171
5/25 =168.2 (-2.8)
Total for May: Lost 3.8 for the month- WOOHOO! I am on my way!! (171 start 167.2 end)

JUNE
6/1 =167.2 (-1)
6/8=168.4 (+1.2) I deserve this gain :0(
6/15=166.2 (-2.2)
6/22=165.6 (-.6) TOM but still a loss!
6/29=165.2 (-.4)
Total for June :Lost 2 pounds
OVERALL TOTAL 5.8 pounds lost

JULY
7/5 164.8 (-.4)
7/13 vacation
7/20 167.0 vacation!!!!! :0( (+2.2)
7/27 167.0
Total for July: 1.8 pounds gained
OVERALL TOTAL:4.0 pounds lost

AUGUST
8/3 166.4 (-.6)
8/10 Passed on weigh in!
8/17 167.2 (+.8)
8/24 171.2 (+4.0) (@##$$ UGH!)
8/31 168.8 (-2.4)
Total for August: 1.8 pounds gained
OVERALL TOTAL: 2.2 pounds lost

SEPTEMBER
9/7 168.0 (-.8)
9/14
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Edited by: -ICANDOIT- at: 9/12/2009 (17:25)
~ANGIE~


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9/10/09 11:31 P

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I have been reading a book that I feel has some really great advice in it. In the Spirit of the back to school season, I thought I would do a "book report" and share some highlights here. This is one weightloss approach- so please realize I am just printing what I read. I want to post it in a blog so I can refer to it.

The book:The Biggest Loser: The Weight-loss Program to Transform Your Body, Health and Life
Written by THe Biggest Loser Experts And Cast with Maggie Greenwood-Robinson, PhD

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Formula to figure Necessary Calorie Range:

My present weight x 7 = Daily Caloric Needs for Weight Loss
* This should continue to be adjusted as weight loss occurs
REMEMBER-"For every 1 pound of fat you lose, you decrease the number of calories you expend each day by about 10."

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Eating Plan:
1. Fruits and Veggies- 4 servings daily, minimum
2.Protein- 3 servings daily
3. Whole grains- 2 servings daily
4. Extras- 200 calorie budget per day (fats, sauces etc.)

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Workout Plan: Intermediate:
Cardio:
week 1 = 30-45 min fast paced walking, 4x per week
week2= 45-60 min fast paced walking 4x perweek
week3- 45-60 min fast paced walking- increase intensity
week4=60 minutes fast paced walking 5 x per week- continue to increase intensity
week 5= 3 days steady state cardio for 45 min, 2 days interval cardio
week 6=3 days steady state cardio for 45 min, 2 days interval cardio, increase intensity
week 7=3 days steady state cardio for 45 min, 2 days interval cardio, increase intensity
week 8=3 days steady state cardio for 45 min, 2 days interval cardio, increase intensity
week9= 3 days steady state cardio 45-60 min, 2 days interval cardio
week 10=4 days steady state cardio 45-60 min, 2 days interval cardio, increase intensity
week 11= 3 days steady state cardio 45-60 min, 3 days interval cardio,increase intensity
week 12= 2 days steady state cardio 45-60 min, 4 days interval training, increase intensity


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Circuit Workout:Intermediate and Advanced
Push ups: I=10/12 A= 6/10
Body Weight Squat: I=10/12 A= 6/10
Shoulder Press: I=10/12 A=6/10
Body Weight Squat Repeat I=10/12 A=6/10
Biceps Curl= I=10/12 A= 6/10
Walking Lunges: 5 minutes for both
Chair Dips: I=10/12 A=6/10
Dumbell Row: I=10/12 A=6/10
Standard lunges: I=10/12 A=6/10
Abdominal crunches: 7 minutes for both
Stretching cool down

INTERMEDIATE: perform circuit 2x, increase to 3x after 2 weeks
ADVANCED: perform circuit 3x

Do cardio after circuit training- this sequence accentuates fat loss.
Do this ciruit three times per week- resting one day between.
*you perform each set of each exercise for 1 minute, then move right away to next exercise with only 5-8 seconds between. If you can, wear a heart rate monitor to be sure you are in your fat burning zone. Use a watch to time yourself.
MORE COMING LATER
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~ANGIE~


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8/28/09 12:38 P

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This was a note I left on Geralyn's page today:

50 pounds= 200- T-W-O HUNDRED....sticks of butter.

Can you imagine that you melted all that off your body? Go pick up a 50 pound weight....can you believe THAT sat in your skin? So happy for you! (Can you tell I am anxious to get there someday, too? )

200 sticks of butter- WOWZER!!!!!!
~~~~~
I soooooo can't wait to be on the same happy cloud she is on today!!! I WANT IT WANT IT WANT IT!!! And, I am starting to really believe I'll get there!

~ANGIE~


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8/27/09 11:56 P

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I'm feeling kind of proud...tired...but proud.
I have been there each morning to see the boys off to school. I think they appreciate the extra help and hugs I can give. Getting up that early is pretty tough though!

Each day, I have been waiting for them with a snack. They have sat down to eat and chat for a while each day. It has been nice.

So far, so good. I have tried not to say "no" to everything. I have tried to be interested in what they share with me, and I have been sure to compliment them and make tem feel good. There have been more smiles around here this week- and I am so happy about that!

~ANGIE~


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8/24/09 8:51 A

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Time is getting away from me! I am so sad that I look at this summer as a complete failure. ( A bit dramatic, but it's overall how I feel) Instead of having fun days at the pool with friends, there was a lot of time spent at home- doing nothing. Some of it was due to the house remodel- most of it was due to my "depression" over the summer- I just felt like hiding, and the kids didn't really fight me on it- so I did. They were content just hanging out....and I didn't really want to be out in a bathing suit, so I hid in my sweats.

But I forgot....this was my oldest son's last summer before high school..and my daughter's before Kindergarten. I forgot that this summer was important- who knows how many summers we all have left together? Our family together time is becoming fragmented because of homework, sports, schedules- LIFE! It is my job- what I devoted my life to- to give these kids a warm, loving happy home. I need to boost them when I can, guide them with kindness when they need it, and always be supportive and loving. I gave up my career in order to make motherhood my calling, my priority. It was that important to me and S. We have often struggled- but it is so important that we raise the children given to us by God, and I feel it is the "work" I was really meant for. My career was very successful- and fun- but it didn't have a real purpose like this does.

I feel that I haven't done very well at any of that. I have resented being tied down with 4 kids all day- not able to do what I want- or go where I want- or use the bathroom with the door shut! I miss having my own money, great clothes, meetings, prestige... I have focused on the inconveniences in my life rather than the abundant blessings. Not always....but this summer.

It is a new school year- and a new day. I pray for strength as I try to grow back into the person I have been meant to be. I am not the mom and wife that God knows I can be- and I will happily go about improving that.

I know my family loves me as I am...I just need my outer actions to really show my inner feelings.

The greatest joy in life is knowing that we are loved, and being given a new day to love those around us. I want my family to really feel that joy!emoticon

Edited by: -ICANDOIT- at: 8/24/2009 (08:52)
~ANGIE~


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8/24/09 8:37 A

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Some personal goals I have for this BTS year:

1. Be present for the boys each morning so that I can help them start their day in a more positive way.

2. This will require EARLIER bedtime!

3. Set one goal to accomplish each day- don't let anything get in the way of that.

4. Have healthy snacks and a real "welcome home" feeling for when they arrive from school.


5. Be more positive and loving. They have a lots of stress- they need to feel safer with me- BE A BETTER MOM!

6. No being on the phone or busy when they come home- listen when they talk.

Enjoy this time...college is not too far off ( and preschool for lil man!) and I will miss these days!

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~ANGIE~


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8/21/09 9:44 A

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I liked this!
Lots of great lines in it!

Honor yourself by refusing to quit!

Be unstoppable in who you are!

It's all within you for you to find!

www.youtube.com/watch?v=3GRtq3proKk

~ANGIE~


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8/20/09 6:25 P

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Here goes...I am going to have a "bummer" moment, but it is important that I have it.

Dear Me,
I have to tell you how disappointed I was with you today.
You had made yourself some pretty heavy duty promises for this summer. It was very important to you that when the school year started again, you would be healthier and so much closer to your goals! You thought about your goals, carefully laid out your plan, and even made some progress....and then...you just QUIT! No reason, really- you just quit. It was easy to just not try anymore.
Today, nobody noticed that you weren't at your goals- because nobody knew about your goals. But you knew. Nobody knew that you quit trying and let yourself down and that you were feeling sad that another deadline had come and gone and you had made no progress. Nobody else knew- but you. It doesn't matter to anyone else, really...but it mattered to you.
This note is just a reminder that when things are not important to you, they don't get done. Nobody else will worry about it, work for it, notice, or care if you do or don't make your goals. They love you the way you are and just want to see you happy. They will all encourage you and be happy for you, but they can't make you do anything or make anything happen for you- this is ABOUT YOU! I hope you stop and think about the next few weeks of this journey and decide to really make this a priority- because nothing will feel better than being proud of yourself!
This letter is not to beat you up, cuz overall, I really love who you are. It's just an honest talk- you need to figure this out and just do what you've gotta do. This is taking way too much emotional energy from you! Staying positive and motivated for just a few weeks will set and keep the momentum!
Can you just give it a shot...try to end August with a win?

Edited by: -ICANDOIT- at: 8/20/2009 (18:29)
~ANGIE~


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OCEAN7's Photo OCEAN7 Posts: 178
8/20/09 11:47 A

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Wow-- I just read this tread, and am so encouraged by it. Your goals, the reminder provided regarding the attitude of the successful -- that's why we are all here. Together we can achieve so much more.

Thank you for your msgs. and keep it up !!!



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8/20/09 12:31 A

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I am so glad you liked that letter. I reread it often, and was surprised how easy the words flowed off my fingers- I think I have been feeling them for so long- it felt good to finally really "say" them out loud!

Even as I struggle, I reread it to remind myself how much I want this to happen- and it gives me motivation to go ahead!

~ANGIE~


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LINCHRA Posts: 201
8/14/09 12:57 P

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Wow - I just read that letter to your bulges. It was very powerful. It captures exactly how I feel about my weight. I found that to be sooooo motivational. Thank you!



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8/14/09 5:57 A

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Most interesting idea: writing a letter to the 'bumps & bulges' of current body shape - I'll try it! I'm to the point where I've reshaped my head (i.e., my thinking) now it's time to see the body reshape.

Not sure who said it (I may be paraphrasing):
What the mind can conceive
The heart will believe
The body will achieve.

Spark on!

Never give up.
: ) Liz


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8/13/09 11:19 P

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Tools for South Beach Diet:

www.southbeach-diet-plan.com/how.html

~ANGIE~


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8/10/09 11:32 P

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I am so glad that my writing can help you be motivated! It sounds like you are off to a strong start! Keep going! No matter what! It will be worth it!

Today was tough for me. I am realizing that this weight situation is really starting to make me feel very depressed. It has been bothering me, but I could always turn my focus to something else and take my mind off it. But, as the end of summer draws near and I realize I made NO progress towards my goals, I am completely frustrated. I am starting to think I need some really rigid structure for a while so that I don't have room to "think" or mess myself up. I do well with structure- with rules. I am thinking about really jumping into the South Beach diet. My doctor recommended it a while back. I am thinking it would be a good idea to put more rules on my eating since I have no willpower or control when left on my own.

I will pull out the book and look it over tonight.

~ANGIE~


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DATARN's Photo DATARN Posts: 295
8/6/09 4:11 P

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I loved your statements about how you have felt - and I could relate to all the feelings of wanting to hide and actually hiding behind the shape - a shape I so dislike!!
You have many good points and I will reread this as I try to stay motivated. I have only been back on track since Saturday - but already feel better about myself.
Thanks for sharing.



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8/6/09 3:52 P

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I went to two pages of Sparkers who I just think are great. They have both lost about 50 pounds. I know how they feel NOW...but I went back and read some of their first blogs from when they started here. They sounded a lot like me except for one thing- they never DID NOT belive they would make it to their goal. No matter the slip ups or frustrations, they always siad- that's OK...I'll just pick myself up and keep moving...and they have!

It was very motivating to read- because the stories are true...and I know they will be similar to mine some day. Some day soon!

~ANGIE~


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8/5/09 3:08 P

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I saw Marci at the parade today.

I am so tired of feeling badly about myself.

NEXT YEAR_ I will be at the parade- in a cute outfit....feeling great about myself. Won't it feel good to run into an old friend...rather than wishing I could hide when I am spotted! It is no way to live!!! I have so much to be proud of and thankful for. I have a great life. I just need my outside to reflect the joy I have on the inside. I want to be secure again!

Next year....I will be so glad I started this journey now! you have to take the first step!

Edited by: -ICANDOIT- at: 8/5/2009 (15:08)
~ANGIE~


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8/4/09 7:56 A

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100% committment sounds great for August. Work hard and imagine how accomplished victory will feel on September 1st!!!!

~You only fail if you quit~

~I will not sacrifice what I want most for what I want now~

~What have you done to make YOU feel proud today?~

----
My Community Journal www.sparkpeople.com/myspark/messageb
oard.asp?imboard=4&imparent=15054727


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8/2/09 7:56 P

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Glad the sundress is a motivator for you, too! It sure feels good to just slip something on and run out the door- feeling great!

OK...HOLY CRAP!!! I thought August 1st was on Monday....but it was yesterday!!!

This month I am 100% fully committed to trying hard every day...except yesterday, which I messed up because I didn't realize it was August yet! I know- mind games!!! But, here I am...ready to face this month!

~ANGIE~


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7/29/09 2:13 A

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Great post! very motivational!
You know, I know that you will get into that sundress and be fabulous. You have the brain for it!
And maybe because of that post, I will finally have the motivation I needed, and wear that sundress myself, across the world!




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7/29/09 12:47 A

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I joined the 8 week battle number 5. Maybe if I really get excited about this challenge, I will do better. I will need to be on Sparks more and be more active on my teams. It isn't always easy to get on here....but I need the support and motivation.

Battle starts August 3...I am trying to get my head ready to make it a great 8 weeks!

~ANGIE~


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7/28/09 5:41 P

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Thanks....some days I know it to my core that I have what it takes....and then other days, I feel like I might as well give up! The problem is I DO NOT WANT TO GIVE UP!!!! I want to feel better! I want this in such a big way that it seems like the sacrifices and changes I need to make should be easy to stick with....right?

OK...so today's motivation is going to be an easy one. I am going to drink my water. I didn't start strong today- but I can end strong. WATER WATER WATER! It's not a huge step...but it is a step nonetheless!!

We really can do what we set our minds to doing...I think I need to start reprogramming my mind. I have been lounging at my pity party for too long. Everyone has stress- mine is no different. So, I need to GET OVER IT! Start doing and achieving rather than sitting back and feeling sorry for myself! I got myself into this mess...one cookie at a time! It is mine to fix!!



~ANGIE~


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7/28/09 8:06 A

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You can do this!!!

~You only fail if you quit~

~I will not sacrifice what I want most for what I want now~

~What have you done to make YOU feel proud today?~

----
My Community Journal www.sparkpeople.com/myspark/messageb
oard.asp?imboard=4&imparent=15054727


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7/28/09 12:10 A

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UGH!
I have been in so much turmoil latley! We got back from vacation. It had rained a lot- so not as active as I had hoped for. I started to gain...and then I let all the stress of the house project take over- and I am really far off track again! I am so angry! I set so many goals- and here I am, about to completely disappoint myself again!

I need to dig deep- really deep and make something happen!!!

This is important.

I need to gain control.

I need to believe.

I need to take a first step....

I am recommitting myself to salvage what I can of my summer goals.

~ANGIE~


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6/22/09 10:09 A

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I was down .6 today- not so great, but at least not up. I am only down 2.6 for the 8 week battle, and my 8 week goal is 12 pounds. We are at the halfway point. I fear I am not going to make my goal and will let myself down. Today I need to rethink those goals and come up with a startegy- I need to remember that I do have control over how things turn out!!

~ANGIE~


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6/22/09 10:07 A

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Think about the dance recital you saw-
all those girls were so strong and confident, graceful and poised...

I want the graceful arms of a dancer- with my pretty shoulders back! I want legs that are solid, strong and toned.

They all looked so healthy and vibrant. I used to look that way too. I want to get back to looking like that!

My mom wasn't healthy, and I accepted that as "normal"...I don't want my daughter to look at me in the same way. I want her to see that taking care of yourself is something you must do- health is important!

~ANGIE~


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6/18/09 12:33 A

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Things I look forward to when I achieve my goals:

Slipping on a cute sundress and sandals and heading out to dinner- knowing that I look great and feeling so comfortable in my body.

Wearing sexy lingerie and knowing it looks great!

Knowing people mean it when they say "oh, you look great!"

Being a healthy strong mom for my littlest guy- I will be one of the older moms in his class. I want them to be surprised that I am older because they would never have guessed it!

Knowing that my older sons are proud of the way I look and act.

Feeling confident about myself again- holding my head high.

Not making jokes about how fat I am anymore...because it has never really been funny anyway!

Working out with my kids- and being able to keep up with them.

Wearing a belly shirt again- after my 4th baby, I had a scar on my belly and everyone told me not to worry about it because I would never be baring my tummy anymore...well lookout cuz wearing something that shows off my belly is on the list of "to do's" once goals are met!

I look forward to being ready for any occassion- at any time. Not needing "lead time" to get in better shape, or to pull myself together!

Feeling secure that my hubby desires me- not just loves me- but really desires being with me and is still captivated in every way. I want him to look at me and think "I am lucky she is all mine!" That's how I feel when I think about and look at him...even after all these years!



Edited by: -ICANDOIT- at: 6/18/2009 (00:42)
~ANGIE~


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6/18/09 12:29 A

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Tom Venuto:

Just remember, you can't hit a target you can't see, so don't play "blind archery" with your life. And if you aim at nothing, you'll hit it every time!

(Copied from Patria's blog:)There’s immense power in mental images. The formula is simple: Decide what you want to look like, project your new image on the screen of your mind (visualize), think about the “new you” constantly, create a written description of your new image and read it at least twice per day, (write it out daily for even more impact), then follow through with actions that are consistent with your goal. Your marvelous and powerful mind will do the rest.



~ANGIE~


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6/18/09 12:27 A

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I wrote this on 5/31/09:

A letter to my bumps and bulges:

For many years now, we have been attached to one another. I always noticed you were there, but I didn’t pay much attention to how much you were growing. Sometimes your increase in size caught my attention, but there was always something more important for me to think about.

The other day, though, I took a good long look at how much you have invaded my body and my life…and I am not happy about it. When I was depressed or stressed out, you took advantage of my emotions and crept into places I had never allowed you to be- my tummy, my arms…
you even made my ankles disappear!
You kept increasing in size…but you did it slowly, one pound at a time, so I didn’t notice how much damage you were doing. Before I knew it, though, my extra few pounds of baby weight gain had turned into 50 pounds of PERMANENT bumps and bulges. I hardly recognize the reflection in the mirror anymore!

You have been a comfort for me at times- giving me a reason to hide and a reason to be quiet in my life. You have given me an excuse for not trying new things, and not challenging my spirit when I needed it. I have used humor to explain your existence when I was embarrassed to admit you were there because of my lack of discipline. I hid behind you. For a long time, I thought it was OK to do that. You gave me a reason to set my personal bar so low.

Because of you, I get out of breath when I run up the stairs to answer the telephone. Because of you, I dread the warm weather and swim suit season, and I hide in my baggy sweats. Because of you, I clutch my large handbag and sit it on my lap wherever I go so that I can hide this body I am not proud of. Because of you, I don’t try to look my best and I don’t show the world how much I really care about myself and my life. Because of you, I am always afraid of what is happening to my health as I get older, and I am sad about the example I am setting for my children.

Because of you, “Obese” is not word that belongs to other people anymore…it is a word that accurately describes me.

Luckily for me, I realize that true joy and happiness do not come from a number on the scale or a size tag in my clothing. I have so much joy and love in my life that I hardly realized what you were trying to do. I was so immersed in the everyday living as a mom, wife, daughter, sister and friend that my appearance was never really much of a priority- it was my character that I was proud of. As long as my kids and family were OK, I was OK! All that time, though, you were creeping in, slowly robbing me of my inner security, my confidence, and my health. I didn’t realize it, but as I got heavier and heavier, the weight of you and what you mean in my life was weighing down my spirit. You have made me feel that I have become less than I am meant to be because I had given in…and sadly, I had given up. I felt helpless- destined to carry you around forever.

But, none of that is good enough anymore. It is time I tell you- I want you to leave! I really don’t want you here anymore!

I deserve to be vibrant and full of energy. I want to push myself to be all that I am meant to be…and part of that is being a healthy, strong woman.
I deserve to carry my head high and feel proud of how my outside is looking! Although I am a huge believer that the inside is what counts more than anything, I am a realist and know that the outside tells a story about me as well! I want to know that the vibrancy and energy I feel about my life shine through…all the way through…to my outside. I want to feel like I don’t have to hide..behind a handbag, behind baggy sweats, or behind my humor to cover up how I feel about what you have done to my body. I want my children to look at me and know that as much as I care about and love them, I have love for myself too. I deserve to be confident and in control.

Bumps and bulges,
you have finally met your match! I am not your prisoner anymore! I am going to free myself of you….because underneath the layers of you on my body is my beautiful body…just itching to free itself! As I lift off the weight of your pounds, the weight of the shadow you have put on my spirit will disappear as well.

I will use each workout, each healthy meal as a chisel, and my inner strength will be the hammer, and I will chisel away at you one small bit at a time, until you are gone. You crept into my life when I wasn’t paying attention…and I know it will not be easy to get you to go. But I need you to understand- I REALLY WANT THIS! I really want to be free of you!
I have no room left for you- not in my jeans….not in my life!

LET THE CHISELING BEGIN!









~ANGIE~


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6/18/09 12:25 A

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I thought it would be a great idea to post all of the different motivational tools I run across in one place- so I can come here often, throughout the week, to keep myself motivated and moving forward!

~ANGIE~


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