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JUSFOLK's Photo JUSFOLK Posts: 1,827
4/18/11 10:35 P

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Joel, one of the simplest ideas to follow is one I got from reading a book by Carole Lewis of First Place 4 Health. She said someone she knew was able to overcome the inertia that immobilized her by adopting the motto: "Do the next right thing". Not do twenty new things, just "the next right thing". I encourage you to write this simple slogan out in bold letters, make copies, and attach it to the fridge and microwave door, the couch, your bathroom mirror, your car dash and other places you are tempted to make unwise decisions. And please dispense of the word "can't", unless it is to say, "I can't think of any good reason not to make healthy choices today."
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Don't let the past - not even yesterday - determine your future. Setting a goal of losing 10% of your weight, going for it and achieving it with one healthy decision, one change at a time, will make a marked improvement in your health and your frame of mind. Once you begin substituting healthier foods for fast food fare, you will begin to feel stronger and more alert and more able to follow through with your good intentions.

You say you have a copy of "The Spark"? There's a wealth of helpful material and good role models there...today would be a great day to read the first chapter...bet you'll be hooked!
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TOTHEFUTURE1's Photo TOTHEFUTURE1 Posts: 5,052
4/15/11 1:38 A

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Hello and welcome emoticon emoticon
I will go get my bands out.

To my Sp friends
"How can life be true without friends" Enius
Thanks for extending your friendship to me
SHERRY822's Photo SHERRY822 Posts: 3,737
4/12/11 7:12 P

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You're welcome Debbie. Anything to help someone along in their journey.

Hi Joel,
I neglected to add to my last post, that you, being and activities director at a nursing home could work on your side. You could work in some chair exercises that your patients can do, and get your own workout in at the same time. I didn't find any chair exercise workouts on Spark, but I did find a good on on the net. The link is below. Also, Spark has a Chair Exercises Team that I thought you may be interested in, so that link is below also. I hope they help you out.

Here is a link to the Chair Exercises Team on Spark:
www.sparkpeople.com/myspark/groups_i
nd
ividual.asp



Here is the link to the exercise instructions. Some you may find that they can't do but you can get some ideas, and make it your own.
exercise.about.com/cs/exerciseworkou
ts
/l/blobeseexercise.htm


Here is a link to a show that airs on PBS called Sit and Be Fit. It's desingned for seniors and people who have limited mobility, and physical restrictions. It is very rehabilitative.
exercise.lovetoknow.com/Sit_and_Be_F
it
_Exercise_Videos



These are the stations that carry the show in your neck of the woods. I was unable to check the airing times because I do not know your zip code. You can probably find it thru your local t.v. listings guide. . . I hope.
Nine Network
CHANNEL 9.1 St. Louis, MO
KCPT Kansas City Public Television KCPT Kansas City Public Television
CHANNEL 19.1 Kansas City, MO
Ozarks Public Television Ozarks Public Television
CHANNEL 21.1 Springfield, MO
KMOS-TV - Channels 6.1, 6.2 and 6.3 KMOS-TV - Channels 6.1, 6.2 and 6.3
CHANNEL 6.1 Warrensburg, MO

Edited by: SHERRY822 at: 4/12/2011 (19:17)
My flesh and my heart faileth: but God is the strength of my heart,and my portion for ever.
Psalms 73:26


But my God shall supply all your need according to his riches in glory by Christ Jesus.
Philippians 4:19

I can do all things through Christ which strengthens me.
Philippians 4:13




"If you always do what you've always done,
You're Always Going To Get What You've Always Gotten."



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DEBBIEK60's Photo DEBBIEK60 SparkPoints: (48,753)
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4/12/11 4:26 P

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Thanks for sharing Sherry. That was a great contribution to this thread


DebbieK


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SHERRY822's Photo SHERRY822 Posts: 3,737
4/11/11 11:05 P

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Hi Joel, and Welcome,

I started SparkPeople 3 years ago. I have a goal of 250 pounds to lose. So far, I have lost 108 pounds. I would say that what really helped me was to just make changes. I first did a kitchen overhaul. I restocked with healthy foods that are natural. I cut out all of the white stuff, bread pasta, rice and sugar. I changed to whole grain breads, pastas, and brown rice, and traded sugar for honey and stevia.Look for buy one get one free sales on the stuff then pair the sale with coupons if you have them. After about a week of making those changes, and going from soda to water and herbal teas, I began to feel so much better and was ready to exercise. I don't mean 3 hours at a gym. I just mean moving my body to do something it wasn't accustomed to. I started with walking on my street. I would count mailboxes, and go as far as I could go, (keeping in mind that where I ended up, I had to get back). I started with 7, and set small goals for myself. I added 5 mailboxes a week for the first month, adding one extra a day on average.By the end of that month, I was feeling better, and ready to do more, but I was broke, and out of work. I went to yard sales and thrift stores, by the way the best time to get fitness stuff is right around this time of year. By now, all of those well-meaning people who made weight-loss their New Year's resolutions, have given up, and are getting rid of the "junk", while Spring cleaning. The stuff I couldn't afford, I made or re-purposed other items. For example, I used water bottles filled with wet sand for hand weights. I simply filled them with sand and wet the sand, then glued the lids on. I made resistance bands out of hubby's bungee cords, (just be careful of the hooks at the end of them. My husband cut them off, and covered the ends with what else? Duct tape, lol. They worked for me for over a year until I could afford real bands. The one thing you need to remember is that you are worth the effort, and that there are people who love you and want you to be healthy. "If you always do what you've always done, You're always going to get what you've always gotten." That is what got me through, and keeps me going in the right direction.

My flesh and my heart faileth: but God is the strength of my heart,and my portion for ever.
Psalms 73:26


But my God shall supply all your need according to his riches in glory by Christ Jesus.
Philippians 4:19

I can do all things through Christ which strengthens me.
Philippians 4:13




"If you always do what you've always done,
You're Always Going To Get What You've Always Gotten."



 current weight: 308.0 
 
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MISSPEACHES3's Photo MISSPEACHES3 SparkPoints: (54,922)
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4/11/11 11:00 A

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Hi Joel,
Welcome emoticon ,

One thing you might start with is parking farther away from your job. I did this and it does make a difference.

You may be tired when you get off work, but take 5 min. after you get off work to walk in the parking lot. Sometimes small changes will make a difference and will help you feel better.

Also, your job can be very mentally draining on you. Take time to get rid of stress by talking with a friend.

If you are on the phone with anyone, stretch, or walk around the house (if you have a portable phone). Anything to get you moving. This will help you feel better and relieve stress.

I have recently discovered the Nutrition Tracker. This will allow you to log everything you eat and see where you can make adjustments.

If you need help or encouragement, this is the place to get it.

Good luck and blessings. emoticon


One of my favorite Bible verses: Jeremiah 29:11
:2014 Will be a good year,
Full of hope and good cheer.
:I CAN do this....... YES I CAN.
:Don't EVER give up or give in.

Smiling helps the sadness go away.


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DEBBIEK60's Photo DEBBIEK60 SparkPoints: (48,753)
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4/10/11 9:23 A

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Welcome to the group. I think that making progress is more important than seeking perfection. A little more veggies, a little less salt, sugar and a little more walk or exercise. This makes me feel feel better and get more energy to move further along the progress chart.
Thanks for sharing and good luck to you. We CAN do this.

DebbieK


 current weight: 157.4 
 
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60SIXTY's Photo 60SIXTY Posts: 24,911
4/8/11 7:51 A

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I am glad you came back to SPARK PEOPLE & found the team.
Sounds like you are ready to go. I loved listening to Courtney & her mother.
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Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
MEGANROYAL1's Photo MEGANROYAL1 SparkPoints: (0)
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4/8/11 6:22 A

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Welcome to the team:)


CHECK OUT MY BLOG:) Megantylock.blogspot.com


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ANOTHERMOMOF2's Photo ANOTHERMOMOF2 Posts: 4,414
4/6/11 10:40 P

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Welcome!

Karen

http://www.fitbit.com/user/23NSBD


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FROSTY99's Photo FROSTY99 SparkPoints: (201,295)
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4/6/11 4:52 P
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Welcome to the team. You have to commit to yourself and get off that sofa. I am originally from the STL area so I know there are many places that you can get out and walk. Plan to walk on the weekends for a starter, then keep adding a nite till you are doing it 4-5 times a week. You will notice a difference soon and it won't be as hard. I can tell when I miss my walk for a few days so I try to never miss more than 1 day. I used to work close to the STL zoo and would take my lunch hour and walk in there for 45 min nearly every day. Later I worked downtown and walked the arch grounds for 45 min. There are ways to incorporate exercise into your life-just figure out what you can live with. Start making healthier choices when you use the drive thru-instead of fries - get a salad! Get a grilled chicken sandwich. Go to subway-there are many healthy alternatives-but you have to pick what you can live with. No one can do this for you and if you have watched the Biggest Loser for long, you see that even the biggest losers can backslide, so this needs to be a whole new way of life for you. I wish you much success in this journey.

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PBUSHBY10 Posts: 6,487
4/6/11 3:13 P

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Joel, welcome to the team.

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SRIVERS1's Photo SRIVERS1 Posts: 10,574
4/6/11 1:27 P

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Welcome to the team & Sp.

For Ever Door That Closes There is Another Door That Opens

My Secrets
www.sparkpeople.com/secrets-member.a
sp?un=SRIVERS1


Window Cleaner Non-Toxic
www.sparkpeople.com/secrets.asp?tip=
20463_window_cleaner


How to Steady a Wobbly Chair
www.sparkpeople.com/secrets.asp?tip=
18721_how_to_steady_a_wobbly_chair



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MOMMABOF7's Photo MOMMABOF7 Posts: 4,808
4/6/11 1:03 P

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Hi Joel! I started here last year in Jan and have lost 60 pounds. The first step is wanting to make the changes. Make a plan you can live with. Start reading the book:) Schedule workouts for yourself as if they were an important dr appt. you can't miss.

I wish you much success!

~Christina
My word of the year is TRUST
I will Trust in the Lord with all my heart and lean not on my own understanding!

EST Northern KY


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JOELH314 SparkPoints: (1,123)
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4/6/11 9:40 A

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I just wanted to say hi and introduce myself. My name is Joel Hackbarth and I joined this site months ago. And now I have been receiving the messages, and posts, but I haven't been reading them, I haven't even started. I am in desperate need for help. I have teen telling myself for years, that I need to lose weight. I do. I am 272 pounds as of this morning and I am 6'1". my goal would be to get down to 20 pounds. I have not been able to give up my fast food, and I haven't started to exercise. By the time I get home I am too tired, but I am too tired because I am too fat. I just need to get my butt out of the house and do it, but I can't. I tell myself that I am worth it, I deserve to be thinner, but there must be some part of me, back in the back of my mind that tells me I am not, and wins so I drive through McDonalds and gets fattening stuff. I am not wealthy, I don't have the money to join a gym. I work as an Activity Coordinator at a Nursing Home in Kirkwood, MO where I live.

While I was watching the Biggest loser last night, my favorite show, and I was listening to Courtney as she was leaving and she lost 100 pounds before going on the biggest loser and then lost another 100 pounds. AS she was telling people to get off that couch and do it for you, etc.... it hit me. I remembered that I signed up for this site, and I thought I had better use it. I have the book, but of course I haven't read it.

Can anyone help me.

Joel

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