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GOING-STRONG's Photo GOING-STRONG Posts: 6,848
9/18/17 7:34 A

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions / Goals, accordingly.

What percentage of the time did you eat mindfully? Ate meals at the table without distractions... so did my best.

What were your successes? Stayed within calorie range every day this week.

What were your struggles? We are traveling in our RV across the Country. Had 4 days of problems and one really horrid day where the truck broke down and required a tow, a window broke out of the RV, we had a hatch come unlatched and lost our emergency road kit, and the RV electrical didn't work. Through all this, I managed to stay on track with eating; however I did miss a day of strength training.

What percentage of the time did you STOP eating when satisfied? Only ate what was on plan and kept myself on an even keel.

Were you kind to yourself this week? What did you do for YOU? Went to bed early and read..walked in new areas and enjoyed the beauty of our surroundings.

Scale or measured inches UP or DOWN? Down slightly.... I'm continuing to lose just a bit every week (less than a pound) and will stay with my plan to see where I end up. I'm not interested in eating any less than I do now; but if I lose another 10 pounds that will put me at 100 pounds lost which would be sort of cool.

Guesstimate Exercise Minutes? 60 or more minutes daily.... walking, running and strength training.

What are your Intentions for this coming week? To stay on track with my eating and keep up with exercise.



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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
9/11/17 9:45 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions / Goals, accordingly.

What percentage of the time did you eat mindfully? I did pretty good with mindful eating this week. I have paid attention to my hunger levels prior to meals and snacks and feel satisfied when I finish eating.

What were your successes? We are on an extended camping trip and with the exception of one meal ~ I have prepared all meals in house. The meal we ate out was a buffet and that could have been a real disaster waiting to happen; however I ate reasonably and within my eating plan.

What were your struggles? Cravings continue to be under control. I did have to make a concerted effort a couple of times to do my evening exercises. In a few places it was difficult to find a safe running or walking area, but I did get exercise in every day.

What percentage of the time did you STOP eating when satisfied? 75%

Were you kind to yourself this week? What did you do for YOU? Went to bed early and read... such a luxury!

Scale or measured inches UP or DOWN? Down.... I'm continuing to lose between 2-4 pounds a month and am happy at that rate. Not sure how much more I will try to lose but am considering another 10 pounds.

Guesstimate Exercise Minutes? 60 or more minutes daily.... walking, running and strength training.

What are your Intentions for this coming week? To stay on track with my eating and keep up with exercise.



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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
9/5/17 12:35 A

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions / Goals, accordingly.

What percentage of the time did you eat mindfully? Felt I did pretty good with mindful eating this week.

What were your successes? I actually ate a few meals and left some food on my plate because I was full and satisfied. This is pretty unusual for me and I felt good about it as it seemed "normal".

What were your struggles? Cravings were under control this week. The DH was eating junk in the car while we were traveling, however I abstained without too much difficulty.

What percentage of the time did you STOP eating when satisfied? 75%

Were you kind to yourself this week? What did you do for YOU? Kept up with my fitness routines and had my nails done.

Scale or measured inches UP or DOWN? Up just a little.... no real reason so just a normal fluctuation.

Guesstimate Exercise Minutes? 60 or more minutes daily.... walking, running and strength training.

What are your Intentions for this coming week? To stay on track with my eating and keep up with exercise.



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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
8/28/17 11:45 P

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Running behind blogging about my awesome adventures.... but better late than never.. right? I have had a busy Summer and most of my spare time I have used to get in my daily walk / run. I'm doing pretty good with that, however August has a number of days where for one reason or another I didn't get everything done I had planned.

On to the subject of this blog however... a recap of the Girlfriends Triathlon! This makes the seventh year in a row that I have participated in a Sprint level triathlon. This is the second year doing the Girlfriends Tri in Vancouver, WA rather than an event in Seattle. It was also great to have four other ladies from my town participate. Usually it is only one or two others... and this year two of the ladies were first timers. It is really fun to see the event through their eyes and see their excitement when they finish.

Vancouver is a nice venue and a little closer to home. It is nice to have a shorter drive after you finish as sitting in the car can be hard after an active morning. The other nice thing about Vancouver is the swim portion of the event is in the Columbia River and we swim parallel to shore. In some areas, you can actually stand if you need to rest and the current flow also helps. I am a pretty weak swimmer so it can be exhausting. Let me tell you, 1/2 mile swim seems to go by at a snail's pace.

In addition to the Sprint Triathlon, the Girlfriends event also included divisions for a Team Relay as well as a Duathlon (Run, Bike, Run) and Aquabike (Swim, Bike,), a 10k run and a 5k run.... so there was a lot of activity going on. The DH and I drove in to the event a day early to get my packet and we stayed close by in the RV. We got permission to park overnight in a parking lot; however it wasn't a good choice as the road noise was bothersome. Also, since we weren't hooked up to electricity we weren't able to run the air conditioner to block the noise and we also got warm. Next year I will remember to make a reservation at the RV park early enough before they are sold out.

My division was the last wave in the water. That actually worked out okay as there were less people swimming and bumping into me. My DH was able to walk along the shore as I progressed and I caught a glimpse of him every now and then.

After I exited the swim, I made my way to the transition area to get ready for the 12 mile bike course. The transition took longer than I had hoped as my shoelace was caught under the tongue and I couldn't get my shoe on! After wrestling with it I finally got my shoes on over my wet feet and realized the problem. No way could I start the bike with that problem so off came the shoe and I tried again. Finally had the shoes on, ran a comb through my hair, put on my bike helmet, and headed out. This is where things went from bad to worse. I'm on my bike behind and between two ladies when one brakes hard and swerves in my path. No way to stop in time and I bumped right into her and took a tumble onto the asphalt. She managed to stay upright and off they went into the distance. I was able to stand, was thankful I didn't break a bone; but I was scraped up and bleeding a little. I checked out my bike which also looked okay and made the decision to continue. I was a little shaky but quickly got into a rhythm. The weather was perfect, not a lot of wind and temperature was comfortable. I enjoyed the scenery and just tried to do my best.

After finishing the bike portion, I entered the transition area, racked my bike, removed my helmet and prepared to run the 5k (3.1 miles). This transition went smoothly.. hooray! I feel comfortable with the run portion of the event and knew at this point I would be fine. The run course is a paved trail which is best for me. Surfaces that include gravel, dirt trails and rocks can all be difficult and increase the likelihood of a fall. My legs felt heavy so I was pleasantly surprised when I checked my Garmin and saw that my pace was a little faster than typical. I think it might have something to do with muscle memory after the bike ride.

I finished the run and crossed the finish line with a smile. The medal they gave out is really cute with dangling swim, bike and run charms. Clever! I figured it would be a good idea to check with the medical tent and get disinfected and bandaged. The grips on the handlebars of my bike (which are white) were a mess from my right palm bleeding. I was concerned that the grips were ruined and might need to be replaced, however my DH assured me that he could fix it. (and he did)

The food after the event was good. It wasn't lunch time yet however I decided to go ahead and eat early. Egg Casserole, Fruit, Bagels, They even had mini cupcakes and chocolate strawberries, however I abstained and DH, being the good guy he is helped me out with those.




Edited by: GOING-STRONG at: 8/28/2017 (23:45)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
8/28/17 6:12 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions / Goals, accordingly.

What percentage of the time did you eat mindfully? Really did my best... still eating too fast; but I'm mindful!

What were your successes? I participated in a relay team where we basically lived in a Van for a day and a half. I stayed on plan despite being surrounded by junk and having no sleep. I had planned out my food in advance and made sure I had appropriate things to eat on hand.

What were your struggles? My struggles are much less intense when I abstain from refined sugar and alcohol. I did go to a happy hour and wanted to order wine.. but in the end had iced tea instead.

What percentage of the time did you STOP eating when satisfied? Ate everything plated... but only plated appropriate serving size.

Were you kind to yourself this week? What did you do for YOU? Had time to read nightly.. yay! Need to work on allotting some time to try new recipes... and I have had an insta-pot for about a year and have yet to use it other than in slow cooker mode.

Scale or measured inches UP or DOWN? Down! I'm delighted to say that I'm now at the LOWEST weight I have been at since my early 20's (40 years!!!) which was before I was pregnant. It is exciting to see the number on the scale continue to respond to my hard work.

Guesstimate Exercise Minutes? 60 or more minutes daily. I participated in a 129 mile walking relay over the week-end and my 3 legs totaled 19 miles. I am still taking it very easy on the strength training due to my injury (from a bike tumble).

What are your Intentions for this coming week? To stay on track with my eating and keep up with exercise as much as possible. We are leaving on a long camp trip this week-end traveling from Oregon to Montreal, Canada. I'm planning to cook most meals and exercise daily.



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Edited by: GOING-STRONG at: 9/5/2017 (00:29)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
8/23/17 9:43 A

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MONDAY MUSINGS (Hi Team ~ I know I'm behind and it's Wednesday... but better late than never!)

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.

What percentage of the time did you eat mindfully? Most of the time... say 80%

What were your successes? We have been camping and I stayed on track.

What were your struggles? Keeping the right foods available, and eating healthy snacks versus the easy junk like chips and bars.

What percentage of the time did you STOP eating when satisfied? I try and only serve what I am allowed to eat as it is much harder to stop eating something when it is on the plate in front of you. Portion control from the get go works best for me.

Were you kind to yourself this week? What did you do for YOU? Yes, I enjoyed a lot of me time... I have been going to bed a little earlier and reading for a few minutes each night.

Scale or measured inches UP or DOWN? Down just a bit... My weight is now at a number that I haven't seen in a few years and I'm feeling good. It is coming off slowly (a couple of pounds a month) and that is fine with me.

Guesstimate Exercise Minutes? 60 or more minutes daily. I participated in a triathlon over the week-end and finished a bit faster than I did last year. I did take a tumble on my bike and hit the pavement injuring myself.... but so thankful nothing is broken. I'm not able to lift any heavy weights or put pressure on my hands so it looks like my daily strength training routine is on hold for now.

What are your Intentions for this coming week? To stay on track with my eating and keep up with exercise as much as possible.



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Edited by: GOING-STRONG at: 8/23/2017 (09:45)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
8/7/17 3:08 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.

What percentage of the time did you eat mindfully? Most of the time... say 75%

What were your successes? I came home from a 2 week trip without a gain!

What were your struggles? Can I say it is HARD to stay on a healthy eating plan when on a cruise? The temptations are abundant and everywhere.

What percentage of the time did you STOP eating when satisfied? Pretty much ate everything that was put in front of me. I did give the DH some of my food when I was served more than I thought I should eat.

Were you kind to yourself this week? What did you do for YOU? Yes, I enjoyed a lot of me time... gym, sight-seeing, time on the computer. playing cards. I'm not deprived.

Scale or measured inches UP or DOWN? down! Down just a bit... I'm very pleased that I was able to enjoy a trip and remain sensible. I have been consistent (for the most part) with my nutrition and exercise and it has paid off. Staying off of refined sugar and alcohol has been key.

Guesstimate Exercise Minutes? 60 or so minutes daily. I also did as much walking as possible given the other activities planned for the day.

What are your Intentions for this coming week? To stay on track and keep up with planned exercise.

I am very pleased with the progress I have made this year. My appetite was pretty much off the rails last year while I was training for a full marathon and I had a hard time eating sensibly. At this point, I feel good and am getting close to being at my "push" goal weight. I still have a little extra padding in the tummy area and hips so will continue to work on loosing.




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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
7/17/17 8:45 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.

What percentage of the time did you eat mindfully? Most of the time... say 75%

What were your successes? I stayed within my calorie range all week.

What were your struggles? My appetite still seems to be a little more aggressive than normal. I'm still abstaining from refined sugar and alcohol, so it is possible that some processed foods (marinara sauce, jam to name two) may be the cause.

What percentage of the time did you STOP eating when satisfied? Just plated what I planned to eat.... so satisfied or not that was it!

Were you kind to yourself this week? What did you do for YOU? Yes, I enjoyed a lot of me time... walking, running, reading, listening to music, time on the computer. I'm not deprived.

Scale or measured inches UP or DOWN? down! Down just a bit... I'm very pleased with my progress these past five months. I have been consistent with my nutrition and exercise and it has paid off.

Guesstimate Exercise Minutes? 60-120 minutes daily. I average a minimum of 1 hour every day and most days 2.

What are your Intentions for this coming week? This is going to be a challenging week. We are leaving for a trip tomorrow and will be on a cruise for 11 days. You know what they say about cruises.. you go on as a passenger and come off as cargo. I have a plan all lined out and it is my intention to come back without a gain.

Fruit, Hot (or Cold) cereal or an egg white omelette and english muffin for breakfast.

Light Lunch

Green Salad or shrimp cocktail, fish or light entree, grilled vegetables and only ONE piece of bread for dinner. Fruit for dessert.

Snacks - Fresh fruit

I'll let you know how it goes.



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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
6/12/17 4:26 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.

What percentage of the time did you eat mindfully? Most of the time... say 75%

What were your successes? I stayed within my calorie range all week.

What were your struggles? Had some issues with increased cravings and appetite. Been doing more exercise and that probably has something to do with it.

What percentage of the time did you STOP eating when satisfied? Just plated what I planned to eat.... so satisfied or not that was it!

Were you kind to yourself this week? What did you do for YOU? Yes, I spend lots of me time doing what I want to do. The DH watches TV in the evenings and several times I went to bed early so I could watch a Netflix program that doesn't really interest him. If you have Netflix... be sure and check out "The Crown". I love shows that are historical even if fictionalized.

Scale or measured inches UP or DOWN? down! Train in still moving in the right direction... down a bit. Hooray!

Guesstimate Exercise Minutes? 60-120 minutes daily. I try and walk or run 3-5 miles daily and also do cross training at the gym such as spin and strength training classes.

What are your Intentions for this coming week? Continue with planned program. I'm also starting the Beck's Blue Book Challenge with one of my Spark teams. I have done the Beck's Pink Book Challenge twice and it has been so helpful in controlling my eating triggers.

I have been home from our recent trip to Mexico for a full week now. I practiced my eating strategies while out of town and came home without a gain. Later this week, we are leaving on a camping trip so that will present a whole different set of challenges. I plan to stay on track!

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Edited by: GOING-STRONG at: 7/17/2017 (20:36)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
6/10/17 2:46 P

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05-24-17

Another day of incredible adventures. Our plan for the next few days is camping very near the border of Guatemala. We packed a suitcase with enough for a few days and left the house around 9:00am. Our first stop before heading out of San Cristobal was a stop for breakfast at a popular local place close to the school. I ordered a bacon, cheese, and tomato omelette and a piece of toast with coffee... again a very good meal. Raymundo isn't a coffee drinker... but he does like having a Coke with every meal.

[img=177806]

I started having some intestinal problems almost as soon as I finished breakfast. oh oh... During the night I had some cramping, but I didn't think it would be a problem. Today, before we left the restaurant I made about five trips to the bathroom. Most likely something I ate didn't agree with the American digestive system.

We started our trip with the first stop to be in a park area that has multiple lakes. On the road, we saw a walking parade in celebration "of the virgin" . This is a 3 day annual festival and daily there is a parade. We stopped the car and I got a short video of them passing. The parade director insisted on 80 pesos (about 4 dollars) for us to take photos. Our hosts said the money would go into a fund for a party they have on the last day of the festival. Unfortunately, I can't post the video in this blog.

Once we arrived in the Lagunas de Montebello park, we visited four or five lakes... all beautiful and the park was well kept. There are 59 lakes in the park. The water in one lake was quite low and we saw huge volcanic boulders that are usually under water.
[img=177807]

[img=177808]

The last lake we visited was the International Lake which is on the border with Guatemala.

[img=177809]


We were able to see the border line which is basically a 3 foot or so graded area without vegetation. We walked across the border (no border patrol of any sort) and took at the monument.




We visited a street market selling touristy goods such as tote bags, purses, wallets, jewelry, clothing, etc. I thought about buying a tote but I really don't have room in my luggage and don't need it... so I just took photographs and enjoyed the gorgeous colors.

After we finished our visit, we drove to the campground which was about an hours drive from the park but still just a few miles from the border. My cell phone actually thinks we are in Guatemala and has changed to a
Guatelmala time... so that is quite close. The campground has a number of lakes and then buildings with separate sleeping rooms. We were given a room with a private bath... again I was grateful... however the campground doesn't have any hot water. I haven't taken a shower yet, but I do need one so I'm trying to figure out how to get that done.

Dinner was outstanding. They have a fish pond and the camp staff used a harpoon to catch 4 fish... one for each of us to have for dinner. The fish were scaled and cleaned and then fried on a barbeque until crispy. They were served on a plate (whole.. head and all) with a small amount of rice, beans and salsa. It was the freshest fish I have ever eaten and was cooked to perfection.

Again, this was a day like no other.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
6/9/17 6:57 P

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5-23-17
Adventures in Chiapas de Corzo

Another incredible day here in Chiapas with our hosts, Christie and Ray. They are truly the most generous and kind-hearted people and I love how happy the entire family is together. I'm sure they have their squabbles like most families do; however their love for each other really shines through.

I have been waking up around 6:30am with the crowing of a rooster, sound of a baby crying nearby, and workers pounding hammers doing construction in the area. We have been getting to bed a little later than typical; however so far so good. I haven't been exercising other than walking (sightseeing) and again I feel okay about it. The routine just doesn't allow time for it unless I motivate myself to get down and on the treadmill early (they have one in the house). No way can I walk or run outside in the neighborhood as streets are narrow and uneven cobblestones and it is warm and a little humid. We are also at a very high elevation (almost 8000 ft) and for a sea level gal, my DH and I are both moving a little slow. I'm just going with the flow of the day to meet the schedule of our hosts. After we are up, I hear a gentle knock on the door and Lucy, the house-girl (she is an indigenous) is there with a tray and two cups of coffee. I have asked for black but I am getting it with sugar. Oh well, it is such a sweet gesture. After showering and getting dressed we are ready to start the day at around 9:00am.

Today, we got in the car and headed to Tuxlla Guitterz which is about an hour's drive away (and where the airport is located). When we arrived in the City we stopped at a local restaurant for breakfast. I have discovered that Tacos are appropriate for every meal. I ordered Gorditas which basically are deep tortillas filled with meat (in my case pork) and then topped with assorted things such as cabbage, lettuce, hot sauces. They are made on site in a big vat. I took a photo and the ladies who were working got upset. Christie thought it might be that they thought I was going to try and get the secret recipe.





To drink, I had bottled lemon water with chia seeds. Where we have many different types of milk in the stores, they have a huge variety of different bottled waters. Christie had never heard of almond, rice or soy milk however she drinks rice water. Go figure.

After breakfast, we drove to the marina for a 3 hour boat ride (out and back) through the Canyon del Somdero on the Grijalva River. It was quite warm (high 80's).



This is a very popular tour and the canyon is known as the "symbol" of Chiapas. If you google Chiapas you will see a lot pictures from this Canyon.



The boat trip was amazing. It is sort of a tropical mini Grand Canyon with soaring cliffs and some caves in what I believe is limestone. We saw a lot of different birds and then as we traveled through the canyon we came to a small beach with gigantic crocodiles sunning themselves.




At the turn around point was the Presa Dam that provides power for much for Chiapas and also surrounding States.

We returned to the Marina and then walked around the area and then over to the plaza known as Chiapa de Corza. The building in the plaza is shaped to be like the Crown of Spain and was built in 1562.



We browsed through little shops and street vendors and then drove back to San Cristobal where we stopped to eat at Potzollcalli Restaurante. This is a well known restaurant with other locations and the menu was varied and with colored photos so you could get an idea what you were ordering. We had chips and guacamole as an appetizer, and I ordered a bowl of chicken, rice, bean and avocado soup. My DH had enchiladas (he doesn't really like spicy food) which were fortunately pretty mild.



After our meal we went to Na Bolom, a museum of anthropology. At one time, it was a anthropologist's house and now it is a museum that displays many of the objects that were in their home. I was fascinated with the small rocks that were craved into faces. Our hosts also own probably a dozen of these type stone artifacts.. and they are originals.



After resting for a few hours, we headed out into the City to experience how it changes at night. The City was buzzing with people milling around, talking, eating, drinking, shopping and listening to music. It was a totally different atmosphere than seen during the day. Lots of young people and what I would call "hipsters". There are a number of hostels in San Cristobal so lodging for single travelers can be found very economically. It bothered me to see really little kids out selling stuff late at night. These kids are indigenous and don't go to school and they are not required to. I was approached by the children (and also adults) who wanted me to buy various items like ceramic animals, blankets, jewelry etc. etc. I asked Christie how these kids could be running around without supervision and she said that the parents promote children selling as they are "cute" and sell more. Occasionally, a small child is kidnapped never to be found, but it is not common.

Interesting bit of info - Have you noticed yet that we have eaten out every meal (other than the party at the brother's house)? I believe that this is the normal lifestyle, at least for our hosts. There are little restaurants everywhere even on the small side streets. I've eaten in places I would never choose personally or expect to go to; however the food has been great!

This has been another fabulous day!




Edited by: GOING-STRONG at: 6/9/2017 (20:55)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
5/6/17 10:34 P

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Day 17
Chi Running -

Strengthen your Abs

Lie on back with knees up and heels touching the butt
Press lower back into floor
Slowly walk legs out without letting lower back lose contact with the floor
When lower back starts to lose contact with the floor stop and hold for 30 seconds
Walk legs back to starting position with heels touching butt
Repeat 5 times
This gives you feeling of pelvis tilt without engaging glutes

Strengthen Core

Lie on back with knees bent and feet flat on the floor
Lift butt keeping shoulders on the floor - keep a straight line from shoulders to knees
Hold for 20 seconds - repeat five times working up to ten times
Then graduate to next level

Sit on floors, legs parallel and straight out - upper body upright.
Place palms on floor fingers out and elbows locked
Lift pelvis until body makes a horizontal plank supported by lower legs and arms
Hold 20 seconds - repeat 5 times working up to ten repeats

Advanced advanced version is raise one leg so horizontal plan is from shoulders to feet - hold 20 seconds and repeat on alternating legs

NUMBER 1 CAUSE of HIP BURSITIS is side to side movement of hips due to disengaged core muscles.
Example - stand - do not level pelvis - shift weight from one leg to the other. Hips will move side to side.
Stand - level pelvis - shift weight from one leg to the other. Hips should not go side to side.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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Day 16
Chi Running - Chapter 4 (con't)

Level you Pelvis and Engage your Core
This is a key component to good posture while running.

Creating a straight column is a cornerstone of Chi Running. Think of the pelvis as a bowl. If it is tipped forward it will spill Chi. Keeping your pelvis straight helps to engage and strengthen your core.
To feel your lower abdominals, put your thumb in your belly button with other fingers spread beneath. Fake cough and you will feel lower abs contract.
To level your pelvis contract those lower abs by lifting up on the front side of your pelvis
Don't clench your glutes. It should feel like you are doing a vertical crunch. To avoid tipping your pelvis, you need to strengthen your abs and relax your lower back. Too much curve in your lower back can compress your spine.

Leveling your pelvis is a great exercise for those with lower back pain.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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5/1/17 9:46 P

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Day 15
Chi Running - Chapter 4 (con't)
Posture - Align you Upper Body by Lengthening your Spine - Running hunched will reduce your oxygen intake by up to 30%.
Place one hand just under your collarbone with palm on chest. Place thumb of other hand on your belly button with fingers on lower abs.
Lift with your upper hand while pulling down with your lower hand. This will straighten your upper spine. Soften shoulders. Don't arch back or stick out chest. Envision lengthening your spine putting space between each vertebrse.
Align head and nek by placing hand on back of your neck at base of the skull. Left base of the skull while lengthening back of the neck. Chin will drop naturally.
Lifting back of the neck will lighten your step. Regularly remember to lengthen back of neck to ensure spine stays long and straight.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.


What percentage of the time did you eat mindfully? 50% or more. This is an area where I need to continue to work to slow down when eating. I do eat my meals sitting at the table and work hard to avoid nibbling while preparing meals.

What were your successes? My DH and I are just back home from a trip to Hawaii and yesterday I attended a birthday party. I am delighted to report that I did stay on plan while out of town... and I didn't have any birthday cake!

What were your struggles? I did have to work at getting in time for work-outs.. I felt a little guilty leaving the group to go to the gym; however when I asked my DH later if anyone was offended he indicated not at all.

What percentage of the time did you STOP eating when satisfied? 95% - I ate what I plated; but only plated allowed food. One evening we ate out at a restaurant and I ordered a green "Mexican" salad. It was delicious... and I ate it all even though I would have been satisfied with less.

Were you kind to yourself this week? What did you do for YOU?
I was kind to myself all week and had ample time for fun.

Scale or measured inches UP or DOWN? I was down this week... and down for the month. I feel excited that I was able to stay on plan successfully while on vacation. My DH gained 5 pounds (which would have been typical for me too) and typically it would take me a month to recover.

Guesstimate Exercise Minutes? I did at least an hour every day this past week. Yesterday, I did a long run so I estimate a total of 9 hours for the week.

What are your Intentions for this coming week? My intentions are to stay on plan this week and continue with daily exercise. I will be printing off a new checklist for the month and plan to continue reading Chi Running and practice working to incorporate the techniques.

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/30/17 8:08 P

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Day 14
Chi Running - Chapter 4 (con't)

Chi Running is a "practice" of running using six different focuses

Posture
Lean
Lower Body
Pelvic Rotation
Upper Body
Gears, Cadence and Stride Length

Posture
Keep body parts moving in the same direction. Less up and down movement is better.
Align feet and legs - Feet should not splay out as you run. That is a major cause of runners knee and IT band issues. Imagine a stripe with left and right foot landing equally next to the stripe as you run.
Length spine
Level pelvis and engage core
Create your Column
One legged posture stance
The C Shape

When your body is aligned, energy can flow through it like water through a pipe.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/30/17 12:12 A

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Day 13
Chi Running - Chapter 4 (con't)

Advanced Stages of Effortless Running
Increased Use of Core Strength - Core strength is what keeps you balanced as you fall forward
Use of Ligaments and Tendons - Chi running creates a counter rotation between hips and shoulders causing the spine to gently twist. This non muscular action results in incredible energy efficient running technique.

Practice your Chi Running one focus at a time.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/26/17 3:25 A

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Day 12
Chi Running - Chapter 4

Basic Components of Technique
Chi Running Form - Work towards effortless running. Author achieves maybe 60% of the time. You want to feel like you have no legs running.., you are floating.

Six categories of form focuses
Posture - Straight line from crown of your head to bottoms of your feet. We call this your column When aligned properly, you are supported by your structure; not your muscles.
Lean - Allow column to fall gently forward. Leading foot falls underneath center of mass. Foot lands with a midfoot strike at bottom of your column, never in front of column.
Lower Body - As you fall forward, you gently peel your feet of the ground. You do not use your legs for propulsion. Your lower leg is passive with legs only used for support.
Pelvic Rotation - Movement of body creates counter balance between upper and lower body and pelvis rotates around center axis (spine) Allowing pelvis to rotates prevents body from absorbing force.
Upper Body - Upper body leads the show. Gravity pulls you forward. Counter balance is your elbows swinging to the rear.
Triad of cadence, gears and stride length - Cadence doesn't change but stride length does. Stride shortens as you slow and lengthens as you speed up. At first, Cadence will probably be faster than you are used to.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/24/17 7:06 P

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Day 11
Chi Running - Chapter 3 (con't)

Relaxation - The Path of least resistance
The 3 best tools to help you relax are focusing, breathing and body sensing. There is almost always more going on than we would like. Relaxation is a Chi skill. Relaxation is the absense of unnecessary effort. When you use your muscles, you have a finite source of energy. When you use Chi energy to move your body, you get another source of fuel and are like a hybrid car. You may still eventually run out of gas but you will be able to go much longer much more efficiently. Stay relaxed and centered in any task.... you will be able to accomplish more with less effort and energy. True relaxation comes from having a powerful center and letting go of all else.

Exercise - Lie on the floor and tense every muscle... hold for a count of ten. Now relax thoroughly. Practice until you can relase every tight muscle in your body. The is how you want to run.

Use your four Chi skills in everyday life.

Body Sensing
Focusing
Breathing
Relaxation


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/23/17 10:47 P

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Day 10
Chi Running - Chapter 3 (con't)

Breathing - Breathing is a key element in Chi Running. Breath is one way Chi enters the body and it is a skill. Oxygen is needed to fuel your muscles and burn calories. When you start running, you should expect to be short of breath. It takes time to build aerobic capacity. Long slow distance running builds aerobic capacity. Shallow breathing is breathing with just the upper part of your lungs. You don't get enough oxygen as you should or could. Oxygen exchange happens in the lower lungs. Breathe deeply into the lower lungs. If you are short of breath you are not breathing OUT enough. Empty your lungs from the bottom allowing a fresh supply back in. Shallow breathing triggers release of stress hormones cortisol and adrenaline. This burns sugar not fat. Belly breathing is the cure for shallow breathing. Practice and try and match your breathing with your cadence. Take more time breathing out than breathing in. Breathe through your nose. If you have to breathe through your mouth slow down. You can't breathe through your nose if you are not relaxed or running too fast.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/22/17 10:23 P

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Day 9
Chi Running - Chapter 3 (con't)

The 3 Steps to Body Sensing

Listen Carefully - Whenever you make an adjustment, notice how your body is moving and how it feels. What sensations are you feeling in various parts?
Assess the Information - Is your body moving in the way you intend? Try to discern if it is working. If it is easier, try to memorize how you got there.
Adjust Incrementally - Making subtle adjustments is the best policy. Abrupt change could trigger injury.

Body sensing takes practice. Tell your ankles to relax and if they feel soft and loose try to memorize how you got there. Consider having your run video taped. Video can tell you a lot and big breakthroughs can happen.

Bocy Scan - An important Body Sensing tool is the body scan. Make it a habit. Start at your head and work your way down. Focus attention on each area. As you move through each area, place your hands on areas you can't easily sense. Tourch will help facilitate the mind/body connection. Sense your head, neck, shoulders, arms, elbows, wrists, hands, upper back, chest and breathing, abs, lower back, pelvis, hips, glutes, quads, knees, calves, shins, ankles and feet. Remember to listen, assess, adjust.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/20/17 2:31 A

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Day 8
Chi Running - Chapter 3 - con't

Body Sensing is the most important Chi skill. Being able to clearly communicate between your mind and body will improve efficiency and reduce exertion. Body sensing is not a thinking process, it is a sensing process. Any negative or judgemental thinking is interference.

An exercise for learning Body Sensing

1. Stand in front of a mirror. Eyes closed, knees slightly bent and legs parallel. arms and hands relaxed at your side

2. Begin with sensing your feet on the ground and the position they are in. Feel your legs, feel your hips, feel your torso. your arms, hands and the position of your head. Imagine how your look by feeling the position of your body.
3. After one minute, open your eyes. Note the differences in how your felt you looked and how you actually look.
1. Are feet parallel?
2. Are shoulders aligned?
3. Are fingers straight or curved?
4. Is head on straight? '
5. Now stand sideways and visualize again. After a minute, open your eyes. You will need to turn your head to see yourself in the mirror.
6. Is your spine vertical or slumped
7. Is your chin up or down?



Practice this regularly and it will become easier to sense your body.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/19/17 1:41 A

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Day 7
Chi Running - Chapter 3

Chi skills can be important not only to running, but in everyday life. Your mind orchestrates the perfect run. It turns off the chatter and directs your body. Consider a cat hunting a bird. All visual focus is on the bird and the cat is slowly moving, paws are soft as the mind directs the body. The visual focus of the cat is directing it how to move. Practicing y'chi (prounounced ee-chee) will leave you feeling energized and clear headed. A focused mind moving with a relaxed body will give you the ease of movement you are looking for.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/17/17 10:22 P

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Day 6
Chi Running - Chapter 2 (con't)

Gradual Progress - This is another principle that works in all areas of life. You don't start off running a marathon... you build up your running slowly over time. You don't start a race at full speed... you gradually increase your speed until you are cruising. Break this principle and you will pay with fatigue, injury or disappointment.

Complementary energy balance can be visualized with the yin/yang symbol. The circle that is divided by an S and dark on one side, light on the other. It represents two complementary forces interacting in good measure with balance and centeredness. In running you need to be balance in effort and physical movement. Run with all your body engaged and each part doing its proportional share.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/16/17 10:53 P

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Day 5 - Chi Running - Chapter 2 - Moving with Nature

Nature has a set of basic principles that works perfectly when left to itself. Everything has a sense of order and rightness. Natures laws are universal and hold true on all four basic levels - physical, emotional, mental and spiritual. Running can be in harmony with the laws of nature. It is a lot of work to swim against the current... same with running.

The Key Principles

1. Alignment and relaxation - Your center is your power source and axis. Your center is just below your navel and in front of your spine. Your extremities are as "soft as cotton".
2. Step by Step approach
3. Balance in motion - physical and complementary


Exercise in Alignment - Stand straight with one foot slightly behind the other. Pretend your spine is a vertical axle. Rotate in one direction.. then another. As your rotate your arms move. Try to see how relaxed you can make your shoulders, arms and wrists. This is an example of your core doing the work.

Imagine a line from top of head to tailbone. This is your centerline. Focus on it and acknowledge it. Learn that it is a location in your body.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/15/17 8:10 P

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Day 4 - Chi Running - Chapter 1 - con't

Whenever you are moving forward, the road is moving opposite.. towards you. If you reach forward with your legs, you are actually swinging into the force and most likely hitting the ground with your heel. Having a foot strike in front of your body is like putting on the brakes. If the heels on your shoes are worn down you are seeing the brake pads. Your center of mass should be in front of your point of contact. This allows legs to swing behind you and landing with a soft mid foot strike. Lead with upper body and relax lower body. The force of the road coming at you will swing your legs for you.

Running should be a practice rather than a sport. Making an activity a practice is a process in self mastery. Practice a skill until it doesn't take effort. Underlying principles are based on moving within the laws of Nature.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/14/17 9:59 P

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Day 3 - Chapter 1 - con't

The Chi Running Method

* Great posture
* Relaxes limbs
* Loose Joints
* Engaged Core Muscles
* A focused mind
* Good breathing technique
* Results = More Energy


Cooperate (don't fight it) with Two Forces - The Force of Gravity and the Force of the Road. Good posture is the key.

Gravity can either assist you in moving or cause you to work harder. A body in motion stays in motion. Become a forward falling object. Your pelvis is just ahead of your feet. You balance with a slight forward lean. Legs between strides are used only for momentary support and not for propulsion.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/13/17 8:41 P

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Day 2 - Chapter 1 - A Revolution in Running

Learn to relax and your PRE will diminish. Teach our body to relax and move so running will feel effortless. Train your mind to direct and monitor your movements. "The body wears out.. the mind lasts forever". Using lots of leg muscles to move your legs = hard work and higher PRE. Using your core muscles to do the same makes easy work and lower PRE. Stand tall and upright. Walk upright and then walk bent at the waist to see how PRE changes. Primary cause of injury is poor form and biomechanics. Running is a natural movement. Having poor biomechanics means you are moving your body in an unnatural way. Kenyans have slender legs and are the fastest runners in the World. Their legs are slender because the run efficiently. They have a beautiful forward lean and full pelvic rotation which allows gravity to help and avoids overuse of the calf muscles.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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Day 1 - Introduction to Chi Running

The author indicates that 95% say their ease of running has improved
90% were probably able to change their running mechanics
61% were heel striker and 71% mid-foot after practicing Chi Running
91% said they would recommend Chi Running to other runners

Chi Running is all about setting up conditions to make running easier and more efficient. The primary set-up is with your posture. It is a gradual process that takes practice in order to find your "sweet spot".

Little kids have great running form. Relaxed arms and shoulders, heels high in the air and a great stride behind them. Running like a child sounds easy but we as adults have different bodies. Two biggest factors for adults is stress and tension. Running does not hurt your body... it is the WAY you run that hurts the body. You need to be smooth, relaxed and efficient. Muscle strength isn't the key... form is key. Cheetahs do not have strong and powerful legs like a lion... they are more like a greyhound with power coming from the core.. the center.

Additional tools and resources are available online at Chirunning.com


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/11/17 11:45 A

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Day 42 - Practice, Practice, Practice

I did it! I made it all the way through the 42 day program and finished the book. I went back and looked at my weight where I started 42 days ago and where I am today; and I'm 8.4 pounds! I am thrilled about this and look forward to seeing continued results through practice, practice, practice. My DH thinks that my weight goal might be unrealistic; however I do plan to go for it and see how I do. I have tried to only incorporate changes that I feel I can consistently maintain and if I follow that path I should be able to get into the 120's. I am proud that I followed the 42 day plan while traveling, attending social events, having house guests, and eating out. During the next few months I will be traveling, attending social events, eating out, and I'll be a house guest... so I'll continue to practice practice practice. I'm now planning to move on to reading Beck's Blue Book in an effort to keep my momentum going and help cement principles.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/10/17 7:13 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.


What percentage of the time did you eat mindfully? 50% or more. I really need to work on this.

What were your successes? During the past week, my husband and I were on the road for 4 days (in our RV) and I attended a wedding. Despite not being on a regular schedule, I did stay on plan... and didn't have any wedding cake!

What were your struggles? I wasn't able to do the daily activity that I usually do and I missed it... I did do some daily strength training.

What percentage of the time did you STOP eating when satisfied? I ate what I plated; but only plated allowed food. One evening I made a chop chicken salad and feel I ate more than I should have... even though it was low calorie.

Were you kind to yourself this week? What did you do for YOU?
It was a hectic week and I spent many hours in the vehicle. I did go to bed early and feel I got adequate rest.

Scale or measured inches UP or DOWN? I was up this week... which was disappointing. I did weigh this morning on a different scale than I had been using so that may have made a difference.

Guesstimate Exercise Minutes? I did run a half marathon on Sunday and did a long run on Monday before we hit the road. I estimate 7 hours for the week.

What are your Intentions for this coming week? My intentions are to stay on plan this week and continue with daily exercise. I also will be finishing up reading Becks Pink Book and have ordered the Becks Blue. Reading in the book daily has been very helpful as it helps you to train your brain to think like a thin person.

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/10/17 4:18 P

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Day 41 - Make a New To Do List

Thank you Krista for sharing your Becks "To Do" checklist with me. It includes all of the salient points of the program and I plan to use it daily until I feel the principles are firmly established habits. I plan to put the checklist in my bullet journal which I use daily. I also have purchased the Beck Blue Book for Kindle and plan to start reading it when we have finished the Pink book. I want to keep this momentum going!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/10/17 7:36 A

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You are spot on. Hubby and I have decided to travel someplace on our bucket list as long as we can. Leaving for Ireland in 2 weeks and planning for Puerto Rico in 2018.

Luann
Virginia Beach, Va
EST
Black Panther Fall Challenge
BL Black Panther Team, Summer Challenge 2017
5% Summer Challenge, Tiger Monarchs
5% Spring Challenge, Tiger Monarchs


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4/9/17 8:03 P

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Day 40 - Enrich Your Life

I totally agree with Dr. Beck on this one. The time to enjoy your life is now... not tomorrow and certainly not waiting until your reach your goal weight. My DH is going to be 72 later this month and I'm 61 so putting things off until "someday" just isn't realistic. Life is meant to be lived and enjoyed daily as there is no guarantee that there will be a tomorrow. I learned this lesson years ago and regret that I didn't take it to heart even earlier in life. My DH and I have always loved to travel and we have been to many places both inside and outside of the US. Our current plan is to take at least one International trip every year, at least one long (one month or more) RV trip to new places in the US and several mini camp trips as we can fit them in. We live in Oregon and I'm fortunate to have family close by and spending time with family and creating memories is important. I have a long bucket list of things to do and places to go; and periodically I review the list and add new items or delete ones that no longer are relevant.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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4/8/17 10:13 P

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Day 39 - Keep up with Exercise

In my "past" life, exercise was practically non-existent for me. When I was working full-time, I tried to do at least 20 min each morning on the elliptical 3 or 4 days a week, however I never embraced doing it. I knew that consistent exercise had to be part of the program; but like Claire in Beck's Chapter 39; I didn't see myself as an exerciser. In 2007, in addition to my morning 20 minutes I started doing a slow jog for 30 minutes on the mini trampoline over my lunch hour and then another 30 minutes at home in the evening while watching TV. As a Spark Member I was encouraged to exercise and read articles to keep me motivated. I came to realize that I needed to add some strength training, and for my birthday my girl friend got me an "in-home" personal training session. I worked with the trainer who put together a simple strength program for me. It was at that point that I "turned the corner" and came to embrace exercise. I think the key is having a well rounded program that you like and it needs to be long enough so that endorphins kick in. I now take classes at the gym 5 days a week; run or walk 5 miles 5-6 times a week; and run a half marathon every month. I have remained consistent with exercise for almost 10 years now and feel that the habit is established for life. People now view me as athletic... which given my past is really quite funny!


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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4/7/17 4:01 P

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Day 38 - Deal with Plateaus

Plateaus can certainly be a frustrating part of losing weight. Everything can be going great and then.... nothing. I have had this happen a number of times in the past and have learned that you just have to stay the course... frustrating as it is. Going off plan and jsaying screw it while being on a plateau can have devastating effects and serves no positive purpose. Tweaking my meals to have less starchy carbs and more protein sometimes helps.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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4/6/17 8:40 P

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Day 37 - Reduce Stress

My greatest stressor by far was my previous job. I held an executive job in a financial institution and dealt with employee, client and other issues on a daily basis. It was impossible to make everyone happy and often I was seen as having "ice water in my veins". Not a real popular position to be in. After leaving the bank, my stress went down considerably and I had a new type of stress as my income dropped. Everything has worked out for the best and I have now downsized my lifestyle and am able to focus on myself and my family. It is a great position to be in. Now at this point in life, my stress comes mostly from my DH. He is pretty disorganized (always has been) and I find myself always picking up his trail. I unfortunately am a neatnik. I work at being more tolerant and try and get into a more of a no biggie attitude. It really isn't a big deal and I shouldn't stress about it. I occasionally will deal with anxiety however for the most part it is short lived. Keeping my nutrition and food choices on point is a big help and having a regular exercise program also helps to keep stress levels down.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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4/5/17 2:58 P

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Day 36 - Believe It!

Sometimes it is hard to believe that I have been able to lose weight... and for the most part maintin my loss. I started this journey in 2007 after yo yoing 50+ pounds with my weight on several occasions. This Fall it will be TEN years of eating healthy. My weakness is travel, vacations, holidays, social gatherings and of course stress/emotional eating, All of these activities are part of daily life; so learning strategies to deal with them while controlling my eatings is crucial. I have come up with an eating plan for travel and vacations that I have implemented in the past with success. I am going to believe that I can continue to be successful in the future and using principles I have learned in Beck's will help.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
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4/4/17 7:16 A

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Day 35 - Get Ready to Weigh In

I am really pleased with how my numbers have been going down and I am thankful for every pound. After putting on more than 10 pounds since last Fall I was feeling pretty down and really didn't like what I saw in the mirror. Now I am feeling better and have the controls back. Hooray!


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
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4/3/17 9:57 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.


What percentage of the time did you eat mindfully? 50% or more.

What were your successes? I had a GREAT week! We had house guests for 4 days and I managed to stay on my plan. I didn't have any of the goodies and made sure I had a fruit plate in the fridge. We also ate out twice and went to a party. I didn't have any of the goodies and made sure I had a fruit plate in the fridge.

What were your struggles? I didn't have any big struggles last week. I had made a plan and stayed the course. I didn't have any sugary foods or alcohol and that kept my appetite under control.

What percentage of the time did you STOP eating when satisfied? I ate what I plated; but only plated allowed food. When we ate out I left some food on my plate.

Were you kind to yourself this week? What did you do for YOU?
I had a very busy week, but yes I was kind to myself. I made sure that I got my work-outs done and went to bed early.

Scale or measured inches UP or DOWN? Down... hooray!

Guesstimate Exercise Minutes? I did at least an hour pr twp every day and some days more. I'm estimating 15 hours.

What are your Intentions for this coming week? I will be on the road for four days this week... however fortunately I will be able to plan meals as we will have our 5th wheel. My intentions are to stay on plan this week.

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Edited by: GOING-STRONG at: 4/3/2017 (22:39)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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4/3/17 9:38 P

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Day 34 - Solve Problems

Since I am an emotional eater, it is important that I practice problem solving skills. This strategy will not be an overnight resolution
As a recap - ask myself the seven important questions

1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true or might not be completely true?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this situation?
5. What is the effect of my believing this negative thought and what could be the effect of changing my thinking?
6. What would I tell my friend if she were in this situation and had this same kind of a thought?
7. What should I do now?



Edited by: GOING-STRONG at: 4/3/2017 (21:39)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
4/2/17 8:23 A

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Day 33 - Deal with Emotional Eating

I am an emotional eater. I didn't really realize it until just a few years ago when I was working in the restaurant. Orders would get backed up in the kitchen and I could feel myself getting more and more anxious and stressed. French Fries were kept in a large stainless container and I would find myself reaching for a few to distract myself from those feelings. Now, when I am feeling anxious I can actually feel myself craving food. It eventually became a habit to reach for fries anytime I was waiting for food orders. After I became aware of the feeling of wanting to eat something when I was anxious/stressed, I noticed that I wanted to eat when I was upset, angry, etc. If my daughter or sister called and wanted to talk about different problems they were having I would get distressed and want to munch on something. Being aware of what was happening was a big break-through for me. Now when I feel a response to emotions, I recognize it and can take action to try and distract myself or ignore it.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
4/1/17 12:01 P

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Day 32 - Prepare for Travel

Traveling is often a problem for me and I definitely need to have a food plan in place BEFORE I travel. I have implemented a plan successfully in the past and I know that having something well thought out in advance makes all the difference. When we are on the road, I do best when I have a light breakfast such as cereal, a sandwich at lunch such as Subway (with no chips) and a reasonable dinner like chicken or a salad with soup and NO bread. If I have snacks, I limit it to fruit. Following this outline gets me through travel successfully and ... sometimes I even get home with a small loss. We are going to be on a 4 day road trip next week in our RV so it shouldn't be too difficult. The harder trip will be a one week trip later in April to Hawaii with my Sister and Bro-in-Law. They like to walk down to the ice cream store in the afternoon and in the past I have indulged. This year.. no. I don't need to try all 101 flavors lol.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/31/17 9:47 A

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Day 31 - Decide About Drinking

This isn't a big problem area for me. I am not much of a drinker and if I do have a drink it is typically just a glass of red wine. I am aware however that when I do have alcohol I have a tendency to let down my guard when it comes to eating. Before I drink I may be thinking, "I'll just eat a small portion" and after I have a drink I think "No big deal, go ahead and enjoy yourself and eat what you want". I would also much rather eat my calories rather than drink them.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/30/17 6:38 P

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Day 30 - Stay in Control When Eating Out

This is an area where I can have a problem. Most of the time, I order healthy, eat in moderation and stay within my calorie range. There are times however when I seem to go off the rails. Tomorrow we are going out to lunch with friends to a Mexican Restaurant that is a favorite place. I already know that my DH will be ordering chips and guacamole, margaritas and a nice meal with rice and beans as a side. I love all that stuff and if I get started on the chips it usually is very difficult to stay in control. My best option is to not have ANY chips. My plan is to order the chicken salad and perhaps share with someone ordering the avocado salad. Both of those items are delicious and would be acceptable. I definitely will be given the opportunity to exercise my resistance muscle.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/29/17 11:05 P

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Day 29 - Resist Food Pushers

I have recently had an opportunity to exercise my resistance muscle with a "food pusher". I was at my Sister's house and she had a bag of tortilla chips out and she offered me the bag. I know that chips can be a trigger food for me and I politely declined the offer. She didn't insist and I dodged a bullet. I really don't have an issue with food pushers as much as I have with myself. If I accept food that is offered and it is off plan it can set off a food frenzy. Becks has really helped me strengthen my resistance muscle and overall I know I am happier when I stay on plan.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/28/17 5:29 P

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Day 28 - Get Ready to Weigh In

Easy day for me... I pretty much weigh daily so I have a good idea where I will be tomorrow. This has been a good week for me and I'm pleased with results. Tracking my nutrition and fitness has made all the difference this month.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/28/17 12:21 A

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions Goals, accordingly.

This week included a fun camping trip. When we are camping and out of town it is very easy to get distracted from the food/exercise plan; however I feel great as I stayed on track.

What percentage of the time did you eat mindfully?
A work in progress.... I certainly enjoyed my food but continue to eat too fast and need to slow down.

What were your successes?
Biggest success of the week was staying on track despite many distractions. I also tracked my food and exercise.

What were your struggles?
A fairly smooth week. My eating remains on target and I continued to stay away from refined sugar... which makes everything much easier.

What percentage of the time did you STOP eating when satisfied?
I try to only plate enough food to satisfy and meet my calorie plan. If extra food is on my plate it is tough to avoid.

Scale or measured inches UP or DOWN?
Down by more than expected... Hoping that it sticks! Hooray!

Guesstimate Exercise Minutes?
Did something everyday and continuing to adhere to my plan. I guestimate 10 hours.

What are your Intentions for this coming week?
Planning to stay on plan. We will be having out of town guests this week so will be tougher than a normal week... however I'm committed. The good news is my company is a Spark Friend (and her DH) whom I have never yet met in person. So excited!




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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/27/17 8:10 P

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Day 27 - Master the Seven Question Technique

As I recognize sabotaging thoughts, I will ask myself "What kind of thinking error could I be making?" What is the most realistic outcome and what should I do now? I know if I eat unplanned food or what I know are my "trigger" foods that the realistic outcome is not good. Having just a bite or lick can set off uncontrolled eating. I clearly remember the time I was making zucchini brownies and had just a lick. I ate half the batch! The combination of sweet, salty and oil is a definite trigger and my thinking error is that I can handle just a bite. Today at lunch, the DH ordered a piece of cheesecake for dessert. While it looked good, I didn't have even a taste. Resisting it wasn't a huge effort as I don't have sugar in my system and my eating is under control. I am pleased with the progress I have made this month and want it to continue. As I passed the nut bowl and was tempted to take one I told myself to just get out of Dodge. As soon as I'm out of sight of the nuts and distracted the craving went away.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/25/17 7:33 P

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Day 25 - Identify Sabotaging Thoughts

I have a hard time identifying my sabotaging thoughts. When the S**t hits the fan it seems like it is usually mindless. I do know that my binge eating can be set off by stress or when I am upset about a situation. I can feel the pressure to eat build. It is the craziest thing because it NEVER makes me feel better... only worse. I don't even enjoy the food while I am eating it. I am going to try and pay closer attention to what I am thinking.. rather than just what I am feeling when these situations arise. Fortunately, I currently have been on plan for over five weeks and I'm feeling good.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/24/17 10:35 P

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Day 24 - Deal with Discouragement

It was a very interesting point that was made in this chapter... that dieting isn't always hard or a problem. That actually is true. Most of the time it isn't an issue or I feel just fine. It is only a small part of the day ... maybe even only a few minutes that I'm bothered or feel like I want to eat more. Having a small snack, getting a drink, or distracting myself with an activity typically works to keep me satiated until the next meal. When I feel like I can't continue, I just need to remind myself that I only have to take care of today and the discomfort I may be feeling will only be for a few minutes.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/23/17 11:16 P

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Day 23 - Handling the Unfairness Syndrome

I sometimes get de-railed on my healthy eating plan by disappointment. If I get on the scale and don't see what I "think" I should see then later in the day I am more likely to feel I deserve a break. I know in my head that this justs sets me back further; but it can be hard to reason with the little devil sitting on my shoulder. When these situations come up, I need to remind myself that everyone has disappointments in their life and get discouraged. Continuing to be consistent will pay off in the long term and I just need to concentrate on doing what I need to do for today. Life is not fair and I am soooo lucky that I am dealing with a weight issue rather than not having enough to eat. My problems pale in comparison to issues that others have to deal with and life certainly didn't deal them a fair shake. I need to remind myself that I really need to be grateful instead of resentful.


Edited by: GOING-STRONG at: 3/24/2017 (22:36)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/22/17 6:12 P

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Day 22 - Say "Oh Well" to Disappointment

This is another good mantra to have at the ready. There are so many situation where you can't any what you want and need to make different choices than your friends or family. Saying "Oh Well" and then giving yourself credit is a good strategy. Today we had lunch out with friends and I ordered what I wanted.... but I didn't finish it all and left some on my plate. It was good quality and very tasty and the DH got to enjoy some of my leftovers. He agreed it was delish and that he would have ordered it given another opportunity. Last night I passed on dessert when everyone else was having homemade camp pies. Having sugar out of my system makes saying "Oh Well" a heck of a lot easier.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/21/17 7:16 P

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Day 21 - Weigh In

Weighing is typically not a problem for me.... hooray! I keep a small pocket calendar next to my toothbrush and every day (almost) I weigh and record in the calendar. I have books going back to 2007 which is when I joined Weight Watchers. It took 18 months for me to reach my upper end WW goal. Since that time, my weight has been fairly stable (within about 10 pounds) until this past Fall when I saw my weight up 20 pounds.... Ouch! The weight came on through Mindless Eating mostly in the car while we were traveling. We purchased a 5th wheel last year and did a lot of small trips as well as one mega trip. Eating yummy camp food was also a trigger for me and I was training for a full marathon... which sent my appetite into overdrive. I'm back on track now and even though the scale shows the pounds coming off slowly I'm okay with that... just as long as it is moving in the right direction. I plan to put together a weight loss graph and will start the week I recorded my highest weight for 2017. I find it very motivating to see the graph over time with that little line moving down.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/20/17 8:15 P

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Day 20 - Get Back on Track

I have mentioned before that sometimes I have binge tendencies. Typically these episodes come on strong when I am upset or emotionally high or low. When I give in to the urge and eat something "I shouldn't" it can set me off where I eat with abandon. I'll eat something and then think.. what can I eat next? Changing my mindset and just getting right back on track is a pretty important skill that I need to work on. I have successfully be on plan now for a little over a month straight. That means that my resistance muscle is being strengthened I find the visual pyramidof in the book about how a 500 calorie splurge can turn into 3000 calories if you don't contain it quite compelling. Stopping sooner rather than later makes perfect sense. One of my Spark Friends gave an analogy of having a flat tire. You just change the tire and get back on your journey.. you don't sit there and slash the remaining three tires! The next time this issue rears its head I will tell myself that it is okay...I may have eaten something I shouldn't have but just get right back at it and all will be well. No need to deny yourself at your next meal... just eat according to your next meal plan and move on.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/20/17 10:26 A

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions Goals, accordingly.

This week was somewhat more normal, but included a 3 days road trip early in the week. I did stay mindful of what I was eating and feel good about how the week went.

What percentage of the time did you eat mindfully?
Most of the time, however I do need to work on slowing down.

What were your successes?
Biggest success of the week was staying on track with all the travel and trips. I also tracked my food.

What were your struggles?
This week was not a big struggle for me... love it when that happens! Typically, it is because I have avoided sugar. Once I get that in my system everything is much harder and my appetite takes over.

What percentage of the time did you STOP eating when satisfied?
I did control my portions however ate what was on my plate. I didn't go for seconds even if I wanted more.

Scale or measured inches UP or DOWN?
Down... a little. I'll take it.

Guesstimate Exercise Minutes?
Did something everyday even while on the road. I brought an exercise band with me and also did some body weight exercises. I ran 5 miles a couple of times, walked a few days and ran a half marathon on Saturday.

What are your Intentions for this coming week?
Planning to stay on plan. We are taking a camp trip and expect to stay active.




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Edited by: GOING-STRONG at: 3/20/2017 (10:34)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/19/17 2:54 P

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Day 19 - Stop Fooling Yourself

It is pretty easy for me to overeat when I am in a situation where the food is "free". Situations like these include when you are on a cruise ship, at a social gathering, at a friends house, etc etc. When I am cooking it is also easy to taste food as I go to make sure it is "alright" lol. I also have "binge" tendencies that rears its ugly head every so often. When I give in to that urge it binging becomes more frequent and harder to control. Almost always the eating is done with no one else around. I also occasionally tell myself that it is okay to eat the unplanned food as I just ran (or will be running) and that will burn it off. All of this is stinkin thinkin. Unplanned eating only feels good for the moment and even then the food isn't enjoyed or savored like food that is planned. I enjoy eating so much more when I am on track and in charge of what goes in my mouth.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
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REGABA's Photo REGABA Posts: 377
3/18/17 5:29 P

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fellow former member of the clean plate club--also a member of the hurry up and finish eating club--bad combo. Even if I am satisfied I'm sitting with an empty plate while others are eating and I am working very hard not to have seconds. That becomes harder when it's not just food sitting on the table that I can add to my plate but a hostess saying, "You finished that so fast, are you sure you don't want more?"



 current weight: 238.0 
 
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3/18/17 4:12 P

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See I had the bad habit of eating until I was full, not satisfied. One of my biggest problems is I can eat past that point if I;m not paying attention.

GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/18/17 3:43 P

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Day 18 - Change Your Definition of Full

I'm lucky on this one... I don't like the feeling of being stuffed. My sister on the other hand likes the stuffed feeling and she has a hard time stabilizing her weight. On time after a large meal I was feeling that overeating discomfort. I realized that the pain of overeating is very much like the discomfort of being hungry. Neither are pleasant feelings and they feel similar to me. I am proud to say that I actually can't remember the last time I ate until being overly full.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/17/17 11:21 P

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Day 17 - End Overeating

I am a member of the clean plate club. I always marvel when I see people (mostly little kids) have a plate of yummy food in front of them and they just eat or nibble a little. I can remember when I was a kid being in a restaurant having a kid sized hamburger and not wanting to eat it all. My Dad asked if I had room for a Hershey Bar. Of course! He made me eat the hamburger. And so it goes... we are taught from a young age to clean our plate; and if we do we may get dessert. I will make a point of practicing leaving some food on my plate... even if it is only a few bites. That would be an awesome habit to develop.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
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3/16/17 6:14 P

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Day 16 - Prevent Unplanned Eating

This is an important one for me. Every time I get tripped up it is because I am at an event and eat goodies that are spread out and available. Telling myself NO CHOICE will be my mantra. Today, I went on a hike with the hiking club and it was the last hike for our leader was retiring as a hike leader. Several of the big wigs met us as we got back to our cars and they had a nice spread of brownies and juice to commemorate the occasion. They handed me a juice box and I checked the nutrition info... only 90 calories. I told myself it would be okay... after all I had just done a strenuous hike... but then I looked at the sugar content. 21 grams in that one little box. I'm not a juice drinker normally and today I decided I didn't need it afterall. If I drank the juice I would get sugar in my system and then I would be fighting eating all day long. Tonight I'm going to a dinner party so I'm thinking it will be another opportunity to exercise my resistance muscle.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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3/15/17 5:38 P

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Day 15 - Monitor What You Eat

It is a fact that when I monitor what I eat that I eat less and don't nibble. This is an important step, however tracking is not a favorite activity of mine. I have used Spark People nutrition tracker, My Fitness Pal and a paper notebook in the past. Keeping a "general" log of allowed meals that are 400-500 calories is working for me for now... but will that work over the long term is the question. It doesn't take a huge amount of time to track specific foods; but it is tedious. Some people track in My Fitness Pal and take photos of all their meals. This might be the best strategy for me as photos would allow me to enter the foods at my convenience. I could also keep a written food log on my computer in a "Food Journal" rather than on paper.. I don't like having a lot of clutter and keeping a digital record appeals to me as it seems more orderly.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
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3/14/17 2:18 P

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Day 14 - Plan for Tomorrow

You may have heard the saying "proper planning prevents piss poor performance". Staying on the healthy living journey requires proper planning. I keep a list of healthy nutritious and satisfying meals that I like that are all 400-500 calories. I make sure that I have the ingredients for these meals on hand so when you are ready to eat you have no excuse not to make a good choice. Limiting what I eat seems to work for me. Having a few selections for breakfast, lunch, snacks and dinner takes out the guess work. My husband (for the most part) also likes my limited menus and he doesn't give me a bad time. I do try new recipes occasionally and have found a few that I have put into the regular rotation. Having limited menu choices makes shopping easier and planning for tomorrow easier as I know it will be something on the list.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
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3/13/17 3:05 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions Goals, accordingly.

This has not been a normal week for me. We spent 3 days on a mini trip with friends so I wasn't able to follow my normal meal and work-out plan. After returning from that trip I had an out of town memorial service to attend and then the following day we left for a trip to AZ. Even with all that going on I am pleased to say that I have stayed on track.

What percentage of the time did you eat mindfully?
I'm guessing about 50% of the time. Fortunately, my appetite has been in control as I haven't been eating any junk; but I definitely could be more mindful. Have had a lot of distractions!

What were your successes?
Biggest success of the week was staying on track with all the travel and trips.

What were your struggles?
Not eating any goodies. I was surrounded by nuts, sweets and chips but didn't eat any. Eating in restaurants was also tough as the higher calorie menu items were hard to resist.

What percentage of the time did you STOP eating when satisfied?
I did control my portions however ate what was on my plate. I didn't go for seconds even if I wanted more.

Scale or measured inches UP or DOWN?
Not sure... no access to a scale today however when I last weighed I was down a little less than a pound.

Guesstimate Exercise Minutes?
Haven't followed my normal routine but did get over 10,000 steps 5 days this past week and did a little strength training 6 of 7 days. I'm estimated 5 hours for the week.

What are your Intentions for this coming week?
Should be back to somewhat of a normal routine in a few days and will be able to hike, run or walk everyday. Planning to stay on plan.




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Edited by: GOING-STRONG at: 3/13/2017 (22:59)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/13/17 3:03 P

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Day 13 - Overcome Cravings

Cravings for me are MUCH more intense when I eat "trigger" foods such as sweets, candy, salty foods such as chips, etc. For some strange reason, cravings are not triggered by vegetables lol. If I stick to a healthy clean way g of eatingthen staying on plan is much easier. Every now and then I have intense "binge" episodes. These episodes are almost impossible to stop; however the frequency is diminished if I eat nutritious foods and stay active. Taking a long walk or going for a run keeps me motivated to stay on plan... and if I do go off course then going right back to activity puts me back in the game.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/12/17 6:21 P

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Day 12 - Practice Hunger Tolerance

This is my second time going through the Beck's steps and the first go round I was quite nervous about skipping a meal. Many years ago I ate reasonable six days a week and fasted one day as a weight loss method and it was effective. I lost at least a pound every week. It wasn't however a sustainable way of life; but I did find out that skipping a meal is possible. More recently within the past few weeks I have been in a situation where we were out snowmobiling with friends and didn't have access to food and missed lunch. Having been through Becks before, I knew this wouldn't be an emergency and I would survive just fine... and even be able to eat reasonably for dinner. Practicing hunger tolerance is a good exercise as it does reduce anxiety in real life situations where you are unable to eat.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/11/17 9:42 A

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Day 11 - Differentiate Between Hunger, Desire, and Cravings

It is common for me to finish a meal and want to have seconds and eat more. If the meal is particularly tasty, having that sensation of more more more is very powerful. Food desires occur regularly and are triggered if I have food within my eyesight. As an example, if I'm starting to cook a meal and open the freezer and see a bag of almonds I have an intense desire for a handful. I have rearranged my environment to minimize these distractions and have put as many trigger foods outside of eyesight. I have found that if I avoid having even one of these trigger foods that resistance if much easier. Sugar is one real trigger for me and once it is in my system I am find I want to eat and snack non-stop. Chips are also hard for me to control. If I cave and eat sugary foods or chips, then it easily can lead to more. Keeping my eating to just regular mealtimes is a help as I can tell myself that I will be eating a meal soon and it isn't hunger... just a craving or desire.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/10/17 7:24 P

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Day 10 - Set a Realistic Goal

I have a very good idea of what I need to lose. My lowest adult weight was 128.8 and my lowest pre-pregnancy weight was about 118. I'm currently 61; 5'4" and as I recall according to Weight Watchers my target weight should be 117-145. I feel pudgy in the 140's and I feel thin in the 120's. My body seems to be able to maintain a weight in the mid 130's with a reasonable diet and exercise regime. If I let my guard down, it is very easy for me to gain weight and I'm currently in the upper 140's. My goal is to lose in 5 pound increments and take it down 5 pounds at a time re-assessing as I go how I look and feel. I have been told I look "gaunt" in the low 130's but looking at photos where I am that weight I feel I look healthy. I have a younger friend who is the same height as me and in the low 120's she looks great. I would like to go to the lower end of my range as it would be awesome to see muscle definition and feel firm; however I do realize that it may be unrealistic for me to maintain for the long term.

This is a photo of the page out of my bullet journal with my goal weight in 5 pound increments.





Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/9/17 1:48 P

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Day 9 - Select an Exercise Plan

Fortunately, regular exercise is no longer a problem for me. I struggled with exercise for YEARS and without a doubt having a regular exercise regime has helped me stabilize my weight. It takes a number of things to keep me in the exercise zone. I take daily classes at the gym (when I am home). This includes weight training and spin classes. On my own, I also run or walk daily and schedule a half marathon event to participate in each month. This keeps me on plan with my training as I always have an event coming up and I need to be ready. Another trick that helps keep me focused is keeping a daily chart on a calendar and I write in my exercise. At the end of the month I'm able to see at a glance that I have been consistent in my efforts.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/8/17 3:31 P

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Day 8 - Create Time and Energy

Meal planning, grocery shopping, cooking, reading motivational articles and books... all takes time and energy. If you don't plan to succeed, then you plan to fail. I have put together an outline of favorite low calorie meals and try and keep the ingredients on hand so that I can have healthy, nourishing, satisfying meals with minimal effort. Problems occur when I get too hungry or don't have a plan and then just grab whatever is convenient. Usually those are chips, nuts and other things that I have problems with portion control. Exercising for me is fairly routine with gym time in the morning and walking or running on alternate days. I stay motivated to run by scheduling a half marathon event every month. You can't stop training or you will be hurting come event day.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/7/17 11:24 A

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Day 7 - Arrange your Environment

All of the non refrigerated or frozen food is kept in one place... the pantry. It however does not have a door and all the food items can be seen everytime you walk in or through the kitchen. I have moved nuts to the freezer which helps as those are easy triggers. I love nuts and see them as "healthy" so taking a nibble here or there is pretty easy to do. Nuts however are calorie dense so less is more and having a few chopped nuts on salads or desserts is preferable to eating a handful. In the fridge, I keep fruits in clear bins so they are easy to grab and visually appealing. I have two freezers, one at the bottom of the refrigerator and a small upright in the garage. My husband likes ice cream and baked goods so I keep those in the garage freezer so they don't stare me in the face. Certain trigger foods can call to me, so keeping them out of sight is a better safe than sorry policy.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/6/17 8:21 P

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Day 6 - Find a Diet Coach

Without a doubt, the BEST Coach I have had on this weight loss journey is Spark People. The support and resources are phenomenal and they are there for you 24/7 giving encouragement. As a member of Weight Watchers I felt that the support given by leaders was pretty textbook. My sister (who I could call on a moments notice) also struggles with her weight however when she gets "off plan" I find that it is easier for me to justify doing the same. I am a premium member of Spark People which also includes Spark Coach and I get a lot of motivation and support from teams and Spark Friends.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/6/17 6:17 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.


What percentage of the time did you eat mindfully?
I joined the team yesterday which also coincidentally corresponded with Day 5 of Becks Diet Solution on eating mindfully. Eating slowly and mindfully is a real challenge for me as I am a fast eater since a child. We were always told to "hurry up and eat" and "clean your plate". Well, unfortunately those rules became habits and they have stuck with me for decades. I know that it will be hard to change but I'm committed to trying as I know that it will help me feel more satisfied. I'm estimating that out of 21 meals in the past week I have eaten slowly and mindfully for 3... so approx 15% of the time.

What were your successes?
I have stayed within my calorie range for the past week and met my step goal daily. I have also eaten only at appropriate meal / snack time and have not taken any nibbles.

What were your struggles?
The past week has gone for the most part has gone smoothly. My biggest challenge has been completing strength training. We had one evening out at "happy hour" and I really wanted more than just one glass of wine. That is the ONLY glass of wine that I had for the week.

What percentage of the time did you STOP eating when satisfied?
Stopping eating when satisfied is a difficult concept for me. I am a volume eater and I would also charterize myself as having a large appetite. I have kept my portions reasonable this week and stopped eating after just having one serving with the exception of Sat night at the Olive Garden. I had two servings of salad (but no breadsticks... hooray!)

Scale or measured inches UP or DOWN?
Down for the week

Guesstimate Exercise Minutes?
Exercise is not a problem for me. I typically exercise an hour or more a day. I take classes at the gym in the morning (when I am not traveling) and then walk or run in the afternoon. One of those runs is a long run (approx 2 1/2 hours) I am estimating 15 hours of exercise for the past week.


What are your Intentions for this coming week?
This coming week is going to be a challenge for me as I will not be on regular schedule. We will be out of town for 3 days at a Resort with friends... who of course will be snacking and drinking. Meals will also be yummy. I intend to keep my portions under control and stay within my calorie range with one higher calorie day (200-300 calories extra) this week. After we get back home from our short trip, we will be leaving for our home in AZ for a month so. We are driving so we will be on the road for several days... which means I won't have as much control over my food as when I am cooking it myself.



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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/5/17 6:40 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions?Goals, accordingly.


What percentage of the time did you eat mindfully?



What were your successes?



What were your struggles?



What percentage of the time did you STOP eating when satisfied?



Scale or measured inches UP or DOWN?



Guesstimate Exercise Minutes?



What are your Intentions for this coming week?




emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
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62.25
83
CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (12,500)
Fitness Minutes: (29,974)
Posts: 577
3/5/17 5:00 P

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Glad to see you on the Beck team. You've always been an inspiration for me! I always used to race my 3 sisters to see who could sit the least at the dinner table... emoticon

Deb
Changing my life 1 step at a time.


 Pounds lost: 13.5 
 
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3/5/17 3:14 P

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Day 5 - Eat Slowly and Mindfully,

This is a real struggle for me. As a child in a family with 3 kids we were always told to hurry up. As a consequence, I can down a meal in no time flat. My sister is also a very fast eater and she struggles just as much (if not more so) than I do with weight issues. Eating fast is a problem and I definitely can see the benefits of eating slowly and mindfully. This is an area that I need to pay close attention to and practice, practice, practice. I'm going to work at it and when I eat slowly and mindfully, I most certainly plan to give myself credit! One technique I will utilize is to have a full glass of ice water at the table and sip between bites.


Edited by: GOING-STRONG at: 3/5/2017 (18:24)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 6,848
3/5/17 3:06 P

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Day 4 - Give Yourself Credit

Today was about giving yourself credit for what you do right... and not beating yourself up and talking negative. Basically, you should treat yourself as well as you would treat a good friend. Would you beat up a good friend over some minor eating infraction... or missing a planned work-out because of a schedule conflict. I think not. I am pretty mindful about giving myself credit; but I do tend to think negative thoughts about myself and see any variation off the straight and narrow path as a weakness. I do know that consistency... not perfection... is what gets you to your goal. All of us fall short at some point, so expecting perfection just isn't realistic. It is one of the primary reasons that I chose a calorie range as my diet of choice with an occasional higher calorie day. It makes the deviation "on plan" rather than a flub. Today I gave myself credit for not eating any breadsticks at The Olive Garden. The DH and I had an evening out at the theatre with dinner before the performance. We split the Chicken Parmesan (half is really like a full meal) and I had salad and no wine... just water. For the day, I was still in my calorie range. Hooray! I'm going to continue to find at least one thing daily to give myself credit. It is mental but a positive reinforcement that will pay future dividends.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 82.6 
 
0
20.75
41.5
62.25
83
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