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PINKHOPE's Photo PINKHOPE Posts: 25,715
8/3/14 10:16 P

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Make MONDAY count! Rather than coast into Monday. MAKE A PLAN!

What are you going to eat? Do you need to pack a lunch? Have you got a plan for fitness minutes? Is your water bottle clean and ready to go?

Often we fail because we don't plan so PLAN now to succeed this week!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
7/19/14 12:39 A

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Just checking in on YOUR summer.

How are you getting your exercise?

Are you taking advantage of the fresh produce?

Is the outdoors calling your name to be active?

MAKE the summer count. All to soon it will be late Fall and Winter and you will be talking about "if only it was summer".

Keep on the journey!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
6/26/14 10:25 A

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emoticon See that big red STOP sign. I think we all tend to avoid it at times. I know I have over the course of my journey. Rather than go down the road with a stop sign we turn on a side street that may take us out of our way but won't make us face the reality of what we are doing or heaven forbid ask us to STOP.

This journey is hard. We often feel like we have "earned" a rest. We are "tired" of having to eat right and exercise. Here is the reality: This is what you have to do the rest of your life to lose the weight and KEEP IT OFF. You have to come to grips with the notion that the "old you" has to yield to the "new you" FOREVER.

Does this mean you will never have Baskin Robbins again? No. It does mean you shouldn't have it NOW and when the day comes you do have it you will make an allowance in your daily calories to do so and push that cardio a bit but that's down the road when you are close or at goal. For now if you cave into your old habits you can easily turn a bad food into a BAD week.

One of the things that has really helped me is what I call THIN SUZANNE. I imagine that I'm at goal weight and healthy and I ask myself what would THIN SUZANNE do? Sometimes the answers are things like:

Thin Suzanne (TS) would have the restaurant bring a box with her plate and put half in before eating anything else.

TS would get on the treadmill early in the day since she had lots of things to do so it wouldn't be pushed off until the end of the day and then she would be too tired.

TS would order the salad without bacon, cheese, croutons and dressing on the side.

TS would park her car at the end of the row and push an empty buggy back when going to Target or Wal-Mart

See what I mean?

LIVE THIN!

Do not be fooled into thinking that WHEN you get the weight off you will be eating those things you are avoiding now. The reality is - you won't unless you want to pack it back on. I've been there and done that and it is NO FUN losing the weight a 2nd time.

Remember in The Music Man and Professor Hill's THINKOLOGY. HA! Well let's use that and THINK THIN.

Then when you think it DO it.

What say ye? Ready to join the THIN CROWD?

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
6/3/14 9:05 A

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A Look in the Mirror

I am going to share with you from "real experiences" (some mine, some previous team members). If you see yourself in any of these stories it wasn't because I am talking about YOU but only that you have fallen into the same detours as many before you. "I" have been in many of these detours myself so can speak with authenticity about them. The names are all made up.

Regina - Regina loves to exercise and will easily get 45 minutes of good cardio a day but her weight stays the same because she's eating more justified by her exercise. Here is the thing. Regina weighs 180 pounds and even that 45 minutes of elliptical only burned 338 calories. She justified that small chocolate shake at McDonald's because of her workout but it had 580 calories.

Marjorie - Marjorie is great at planning. She can come up with meal plans that are spot on in nutrition value and calories. She can have the perfect workout planned with strength training for every body part with stretching and cool down. She can make a vision board with motivational phrases and pictures. What's the problem? Marjorie is waiting for "tomorrow" to start and tomorrow never comes.

Tim - Tim is all in or all out. He can have a perfect Monday,Thursday and Sunday but he undoes all his good efforts on those days by his out of control eating the rest and his night at the club on Saturday tossing back shots and eating nachos.

Stacy - Stacy makes bargains with herself. I can have these three cookies because I'm not going to have bread at dinner but dinner comes and she has the bread anyway putting her calories over the top for the day.

Allison - Allison is a sneak eater. What nobody sees her eat she forgets about. This includes driving through McDonald's after dropping the kids at the pool and getting a small french fry and diet coke (which justifies the fries). She also will carry a candy bar she purchased into the bathroom to eat it as nobody thinks twice about the closed door and she can eat in privacy.

Tom - Tom never weighs or measures anything. He just opens the box and pours his cereal til the bowl is full. If he would measure he would see he just ate 2-1/2 servings of that granola at a whopping 575 calories without milk!

Alana - Alana can't understand why she's not losing because she's eating only 1200 calories a day. Here is the thing. She's only LOGGING 1200 calories a day but she's getting much more than that because she's not weighing and measuring her portions, counting the french fries she's nibbling off her children's plates or the licks and tastes cooking for her family.

Belinda - Belinda isn't losing and doesn't get it because she walks every day with her mother for 30 minutes. Of course her walk is more of a stroll as they talk the whole time and a good walking pace should leave one a little breathy when talking. Belinda is also relying on that walk to undo those extra calories she nibbles.

George - George is a grazer and has no clue how many calories he is eating but he is only eating healthy food so why is he gaining weight. You CAN gain weight on ANY food if your calories exceed your burn over a period of time. Just because those Snackwell cookies are low in fat does not mean they are calorie free or quality food.

Julia - Julia is in flat denial. She only looks at her face in the mirror fixing her makeup beautifully. She avoids all full-length mirrors and her clothes that are now too tight must surely have shrunk. She also avoids the scales because in all reality she doesn't want to know if she has gained. This only leads to her getting further into that detour.

Blake - Blake is on an accountability team but when she's eating out of control she avoids the team because she doesn't want to be reminded she IS "eating out of control". Her avoidance denies the very support and encouragement that would help her get back on track.

Mattie - Mattie just doesn't feel good. She's not got a serious illness or disease she just has a sniffly cold or a headache. That happens in life and when we aren't feeling our best we tend to want to just skip exercise and eat comfort food. This is when we need to PUSH THROUGH and continue to eat well, hydrate and at least "move" a little. Maybe we exchange our 5 mile run for a 2 mile walk or our Zumba class for a DVD at home but we won't have 365 days of feeling great and we can't afford to just blow off the days we don't if we want to make sustained progress.

George - George is the excuse man. He's got an excuse for everything. I had to eat pizza for lunch because my wife forgot to pack my salad. I had to skip the gym because that road had construction and I would have had to drive 3 miles out of the way. I didn't track my calories because I deleted my app on my phone. I couldn't log into the team because I had a morning meeting with my boss. It's always something and yet he find time to play pinball with his neighbor, he manages to download the latest game on his iphone and he drove 7 miles out of his way to get Cold Stone Creamery.

Geraldine - Geraldine blames everyone else. Her captain didn't send her a personal reminder to weigh in. Her husband didn't buy her the low-fat yogurt. Her next door neighbor didn't go for a walk with her. Her grocery store stopped carrying the 35 calorie bread. It's all someone else's fault.

Andrea - Andrea is a binge eater. She will go to the store and buy a bag of powdered doughnuts and they are gone by supper. She may only eat 500 calories the rest of the day but no matter - she went over her calories on those doughnuts alone. She thinks she is undoing the damage but she is STILL way over for the day.

Tamara - Tamara is a quitter. Anything that is too hard she quits. She joins dozens of spark teams, has joined many gym classes, bought countless diet books but the minute it's hard or not convenient or she has a bad weigh-in she quits.

IS ONE OF THESE YOU? What are you going to do TODAY to change the direction of your journey. Make a positive step forward and remember that the benefits are concrete. BETTER HEALTH.

WE CAN DO THIS!
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Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
5/27/14 8:34 A

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emoticon Never let difficulty be the reason you don't pursue your dreams. They wouldn't be dreams if they weren't challenging in some way. Just look at that first obstacle and navigate past it. Take them one by one and soon you will find yourself closer to that dream.

Stop looking in the rearview mirror or stressing over the total trip distance. Work on that NEXT MILE. The journey is doable!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
5/16/14 8:16 A

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emoticon TIME... We all have the same 24 hours in a day. Sometimes hours are pre-allocated (work, dr. appts., carpool duty, school, etc. There is ALWAYS "some" remainder where our personal priorities rule how we use it. This is what we want to focus on today. PRIORITIES

What is a Priority? It's something that garners a chunk of your time, attentions, and thoughts. Let me give you some examples:

A girl in high school with a crush spends hours practicing writing Mrs. Dexter Highbrow, dreamily listens to love songs on the radio thinking about Dexter, rushes out of Biology so she can get to the cross hall just in time to see him walk to English, looks at every picture of him in previous yearbooks, talks about him to anybody that will listen etc.

A career woman decides it's time for a new car. She spends days going to car lots, reading Consumer Reports, asking friends about cars, test driving cars, looking at Auto Magazines, researching online etc.

THESE are priorities.

Now let's talk about our health journey. Is it a priority or is it something that gets the "leftovers" of your time and energy? How important is it to you. Does a workout "trump" a gab session on the phone with your friend? Does your afternoon run happen supercede catching up on your soap opera? Does meal planning come before you play spider solitaire for 30 minutes?

How much of a priority is your journey? After those things that you can't control does it come next?

We all get busy in life and this is by no means an indictment of past efforts. I'm trying to give you a PEP talk about making serious strides in this journey which mean YOU have to make it a priority!

SOOOOOOOOOOOOOOO

Let's use today to move our journey higher on that priority list.

* PLAN your weekend (F/S/S) What are you going to eat? Plan at least 2 meals for each day.

* PLAN your exercise. Do you have a run/walk scheduled? How about time at the gym or on your home EQ? Do you have a DVD workout you plan to do? What day is going to be your SUPER BURN when you max your cardio? How about strength training? What do you plan to do and when?

* PLAN your water. Do you have trouble getting your water in? Do you have a designated water bottle/glass? How many does it take to meet your daily minimums. PLAN it!

* PLAN your deviations. You may think what is that? We all use our weekends as a "Reward". Saturday lunch out is a routine for us. By PLANNING you can still have your weekend extras but NOT wreck your journey but you have to PLAN. What will you eat. Are the calories online? Is the portion served the same as the portion listed for calories. Could you share an entree? Could you make a healthier choice? Could you add extra cardio on that day? PLAN!

* PLAN your downtime. We all need it but we have to make sure our downtime doesn't push our JOURNEY to the back burner. Want to go to a movie? GREAT - Plan your exercise around it and PLAN your snacks so you don't wreck your CICO for the day.

We can do this!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
5/9/14 9:59 A

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How are you doing? Have you put forth a little more effort this week? Speaking from personal experience I know the pitfalls on this journey oh too well. It is very easy to convince ourselves that we are doing "better" than we are. Here are a few examples:

JUSTIFYING FOOD: I did a 30 minute walk so I can have that milkshake.

TRUTH: a 200 pound woman walking for THIRTY minutes at 4 mph (very fast - 15 minute mile) burns only 216 calories. That McDonald's Chocolate Shake has 560 calories. Exercise is essential in helping get our heart in shape and moving our metabolism up but the BULK of the work in losing weigh is EATING LESS!

- - - - - - - -

PROCRASTINATION: Oh those good intentions. TOMORROW I will go soda free. TOMORROW I will go to the gym. TOMORROW I will track all my calories. TOMORROW I will get on the scale.

TRUTH: You are giving yourself permission to continue your current path as long as your starting point is tomorrow. START NOW! Even if it's 8 p.m. you can still make progress in your day. You can get on the scale (sure it will be higher than in the a.m. but it might be that wake-up call you need to SEE that higher number). Go to they gym NOW or put on your tennis shoes and get on that treadmill. Track your food from today as best as you can (might be an eyeopener). DO NOT PUT OFF UNTIL TOMORROW what you should be doing NOW.

- - - - - - -

DENIAL/AVOIDANCE - You avoid the scale because you know you are "up". You avoid the doctor because you know they will tell you to "lose weight". You avoid buying new clothes because you are afraid you need a bigger size. You avoid going to a family reunion/wedding etc because you don't want people to see you have gained. You avoid mirrors because you don't want to look at your body. You avoid nutrition labels because you don't want to know how many calories are in the hostess snowballs. You avoid THIS TEAM because you are not "on plan" and you don't want to be reminded that you are not getting it done. You only look at your face in the mirror so you don't have to think about your weight.

There are many more I could add. REMEMBER - I have been on this journey a long time!

TRUTH: Avoidance/denial does NOT change a thing. It only DELAYS action. The first big step on this journey is FACING the music. Acknowledge that your own actions have taken you to where you are and that YOU can CHOOSE to change them to being the process of getting FIT and HEALTHY!

- - - - -

MAKE THIS WEEKEND COUNT. You have had many weekends before and many more will follow. You don't have to make EVERY weekend be a food fest and a fitness vacuum. You can STILL have fun and be healthy. Make SMART choices. Carve out time for your fitness. Remember YOU choose your path.

Let's ROCK the weekend!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
5/6/14 9:23 A

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emoticon I've watched a lot of people pass through Sparkpeople over the years and have learned a lot about this "journey" we are on from them. Here are a few things I gleaned over the years.

1) It requires effort on a consistent basis.

2) The more one participates (and I'm talking about actually doing the things not just seeing what points you might have gotten at day's end) the more progress one makes.

3) You can't keep doing what you were doing and expect to see much change.

4) The only person you convince with justifcation is yourself. Your body weight won't change no matter what good argument you make with it or what excuse you tender.

5) TOM can create a temporary uptick but won't affect the "big picture". If your weight hasn't changed over three months look for another reason why.

6) Cardio is all about that heart rate. If you are strolling while you are walking you are not getting it up high enough to really benefit. Pick up your pace!

7) We are given x number of days to live on this orb. That x will vary but why not make the most of each one? If this journey is important to you - then align your day with that priority. Don't put off until tomorrow what needs to be done today.

LIVE today well.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
4/25/14 12:42 A

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emoticon I was without internet for about 5 days. I had a LOT of time to think in my unplugged state. One thing happened. It FORCED me to do other things. Now I DO want to be able to connect with all of you - THAT'S a priority but it made it very clear to me that I don't NEED to play all those games and in fact how much time they were sucking out of my life which could be used to do productive things or even things that gave me great peace and joy. There is something to be said for serenity. I have had time to walk outdoors observing the birds, bugs, trees, ,flowers, dripping springs whatever. It's been very soothing to my soul. In addition I have looked at the stars, the sunset, clouds, dew, even a spider web stretched between my porch railing.

Why do we so often feel the need to allow the world to push us along? Who says we have to move at that speed? Is there something in your life that you are allowing to set the pace? Maybe it's someone, or some situation. Maybe you have no choice but to match that pace for a time (work) but it's VERY important to "STOP AND SMELL THE ROSES" whatever your roses may be. Music, art, nature, reading, meditation, prayer, daydreaming WHATEVER.

I challenge you to look at your schedule and find those places where you CAN adjust the pace and do so. You will be surprised at how much benefit you have when you do.


PRESS ON!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
4/16/14 8:32 A

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I want to talk to you today about CHANGE. I've had a MAJOR change in my life and it got me to thinking about how we handle "change". Often we allow change (from the most minor) to upset our routine to the point that it CAN be detrimental to our journey to Health & Fitness. It might be something as small as a co-worker calling in sick leaving us with more duties for the day or it may be something large like a parent being hospitalized.

HERE is the thing. Life happens. There will ALWAYS be something changing (if nothing else the weather). Having a HEALTH routine can be that ANCHOR that keeps us grounded when the seas are changing! Granted, we may have to adapt our plan a bit but rather than abandoning it we just mold it to the current circumstances.

A few examples:

Have to eat from a vending machine at the hospital? See if they have a fruit or sandwich selection in a vending machine. If not go for the crackers, pretzels or bagged popcorn over the candy or cookies. Flip the label and make a note of the calories consumed so you don't overindulge. EAT SLOWLY. The portion will be small for the calories. Drink lots of water (always available at a fountain if not by the bottle).

Stuck at home waiting for a repairman and can't get to the gym? Make a circuit in your own home (stairs, free weights - can use soup or vegetable cans) - marching in place - core work at the kitchen counter and core work on the floor or bed).

Eating out with the boss at a restaurant for lunch? Look for these words on the menu: broiled, baked, broth-based soup, salad, light, fit, healthy and fresh fruit. Avoid these words: breaded, fried, buttered, au gratin, loaded, creamy and a la mode.

Just learn to ADAPT. That's the key! We CAN do this!

PRESS ON!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
4/12/14 9:24 A

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emoticon Make today count! Often we give ourselves a "free pass" on weekends. This strategy can slow or halt your weight loss progress. A better idea is moderation and focus on one area.

Here is an example.

Say you have a BBQ at a friend's on Saturday evening.

Have a very light breakfast and lunch.
Get some cardio BEFORE the BBQ
At the BBQ survey the food choices. Try to fill half your plate with fruits and vegetables. Go for the leaner cuts of meat and limit your alcohol consumption to one beer/glass of wine/cocktail.

You will still have fun and make some progress on your journey.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
4/6/14 10:21 A

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Do you look forward to the scale or dread it? What do you expect?

Let's talk about expectations. How can we expect the scales to give us the results we desire unless we put the the work into it?

Remember the story of the little red hen?

www.enchantedlearning.com/stories/fa
ir
ytale/littleredhen/story/


Sometimes we can be like the sleepy cat (snoozing away the morning instead of working out -), the noisy duck (talking a good talk in public but not putting it into action), or the lazy dog (avoiding our cardio or giving minimum effort and slacking on tracking nutrition). Then like these three we expect to see a great reward when we step on the scale.

emoticon emoticon emoticon

EVERYONE wants to be slim and fit... but what about wanting to do the work required? You can't have one without the other.

It's time to step up and be little red hens. Let's all do the work so we can reap the reward.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
3/27/14 8:06 A

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emoticon Have you been in "the far country"? Has nutrition, exercise and Sparkpeople been out of sight and out of mind? The best way to get back on track is to just BEGIN.

Here is a simple way to get going.

The Three Day Start

1) Keep sugary calories under 100 per day.
2) Get 30 minutes of CARDIO per day.
3) No Fried Food or Salty Snacks.
4) Stop eating with dinner - no nighttime snacking.
5) Eat 5 servings of fruits and vegetables per day.
6) Drink 8 glasses of water per day
7) Don't drink your calories (soda, alcohol, sweet juices, etc.)

Do those things for THREE DAYS and you should be on your way!



Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
3/24/14 10:16 P

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emoticon LAST CALL FOR BTS 2Q Signups (Beyond the Scale). If you have someone that would benefit from the 10 week challenge they MUST register by FRIDAY!.


www.sparkpeople.com/myspark/g
roups_ind
ividual.asp?gid=62659



The challenge runs from April 7 - June 16th.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
3/21/14 2:51 P

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"You may never know what results come of your actions, but if you do nothing, there will be no results."

~ Gandhi

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
3/12/14 6:22 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Has winter stalled your journey? Do you need a kickstart into Spring? Once again I'm offering up a great resource. These 10 week team-based challenges are a great way to get back on track and make progress.

www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=62659


This link is to the REGISTRATION team for BEYOND THE SCALE - 2nd Quarter which kicks off April 7th. This ten week challenge will take you to the start of shorts and swimming suit weather. NOW is the time to take advantage of what the challenge offers including:

Accountability

Guided Fitness/Nutrition Challenges

Encouragement

Friendship

Fun

Committing to just ten weeks could be the very thing you need to begin or restart your journey to health and fitness. The best part about this group - IT'S FREE!

So what are you waiting for? Kick the winter blues to the curb and head on over to the team. JUST CLICK! That's all it takes to get started!

Press On!


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
3/8/14 12:24 A

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emoticon I just read this and had to share:

US News & World Report

"First of all, I point out that you can't outrun your fork. Unfortunately, exercise does not burn sufficient calories to make a huge impact by itself on weight. Weight is generally lost in the kitchen; health is gained in the gym. But the best exercise to do is the one you think you might actually continue doing."

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
2/27/14 5:22 P

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Some of you have been lamenting busy schedules (including me), sickness, illness, long work hours, fatigue, and more. Some of you have even stumbled but it doesn't have to END that way today.

As long as there are hours in the day there is time to do something positive on the journey. EXAMPLES:

1) make a healthy grocery list

2) get some cardio

3) so some strength training

4) walk in place

5) fix and pack a healthy lunch for tomorrow

6) write a blog

7) drink some water

8) do some stretching

9) brush and floss your teeth and skip the nighttime snacking after supper

10) read a healthy article

11) read a motivational blog

12) dance to music

13) do some yoga

14) deep breathing & meditation

15) learn about the nutrition in a food item you eat regularly

16) search for a healthy recipe to cook tomorrow

17) go for a quick walk

18) go up/down the house stairs 5 times

19) play an active WII or XBOX game

20) clean the fridge and/or pantry and toss those tempting foods

21) review your goals and update

22) make a vision board

23) be accountable to someone

24) check your blood pressure

25) massage your feet and legs


NEVER end the day on a stumble ... move forward into your HEALTHY future!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
2/26/14 11:45 A

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emoticon Hello Team!

It's WEDNESDAY. Some of you may have ended the weekend thinking, "tomorrow I'm going to get back on my program of eating right and exercising". You got up on Monday morning but your plans went awry and now it's Wednesday but DO NOT put it off again until Monday.

START NOW! Make a plan for the rest of the week and put it into action.

Procrastination is one of the main reasons people fail to make progress. Don't DELAY.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
2/14/14 5:52 P

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Happy Valentine's Day TEAM!

Today is a great day to LOVE yourself! How do you do that? You do things that encourage your personal health and well being. You do things that make you smile and build your self-esteem.

Here are a few ideas:

Take your blood pressure.

Learn your resting heart rate.

Read about nutrition with regards to heart health.

Learn what foods are high in cholesterol and which foods have trans fat.

Get some cardio.

Take a relaxing bath.

Smile in the mirror.

Hug someone, hug a pet, hug yourself.

Do something YOU enjoy - read, paint, play an instrument, sing in the shower, walk in the snow.


LOVE YOURSELF!

Edited by: PINKHOPE at: 2/14/2014 (17:54)
Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/31/14 9:35 A

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TOMORROW IS SATURDAY

Do you go into a detour on Saturdays? Do you eat too much, exercise too little and put your journey on hold? The problem with that is usually when you do you actually lose ground. You OVEReat and added to the lack of exercise it's a double step backwards.

You CAN take a slower pace but the key is to keep forward momentum. A few keys:

1) TRACK EVERYTHING

2) Pick your "treats". If you have an appetizer - SKIP dessert. If you want a steak - cut it in half and doggy bag the rest.

3) MOVE YOUR BODY - Find 10 - 15 minute moments to walk, run, dance, etc. Keep the heart rate UP.

4) PUSH water. Water is available in ANY social setting so drink up!

MAKE TODAY COUNT!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/18/14 9:26 A

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Have you done any cardio today?

You don't have to go to the gym!

Try one of these:

Turn on the radio and DANCE

Get out the Wii or XBOX and move!

Do sets of stairs in your own house (you can carry the laundry up while you do it)

Walk through the house briskly over and over (just don't step on the cat!)

March in place (high knees) to your favorite tv show.

JUST MOVE!


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/10/14 5:28 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Tips for Increasing the Fruits and Vegetables in your diet:

Medicine.Net says:

It takes constantly reminding yourself to eat fruits and vegetables.
It takes having fruit and veggies available at every turn -- at work, at home, in restaurants.
It takes making it easy for yourself, because most people today are beyond busy.
If you haven't been accustomed to eating much produce, it takes starting small -- maybe going for one serving a day at first -- and staying the path.

Other tips:

1) Make fruit salad.

2) Use a bowl of fruit as part of your decor.

3) Throw veggies in the skillet.

4) Toss fruit into your breakfast.

5) Pair fruit with cheese.

6) Have a salad.

7) Munch on dried fruit.

8) Add veggies to your favorite entrees.

9) Make soup.

10) Juice vegetables and fruits.

11) Serve up raw fruits and veggies as finger food.

12) Make smoothies.

13) Have prepared fruits and veggies in the fridge ready to go.

14) Hunt for recipes that incorporate them.

15) Look for them on menus.

You CAN increase your freggies!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/10/14 5:19 P

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emoticon A friend on another team shared this:


"Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you."


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/7/14 1:38 P

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emoticon Longer Workout Tip

My secret for getting longer workouts on EQ is to play the NEXT game. An example is the elliptical. I will initially say 20 minutes but when 20 minutes come I will then say I have to go to the next half mile mark and then when I get there I make myself go to the next 5 minute interval and sometimes I keep doing that back and forth and get much longer workouts!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/5/14 8:39 A

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With the record breaking cold on the way across much of North America let me give you a few INDOOR ideas for exercise!

emoticon Do flights of your OWN stairs. Use any EQ you might have (treadmill, elliptical, exercise bike). Play Wii and Xbox fitness games. Dance! Make a walking circuit in your own home. Do jumping jacks, pretend jump roping, high knee marches. chair dance (get the arms above the heart). Strength Train. Try Spark Videos. Stick in an exercise DVD. Mop floors or do heavy cleaning.

You can still get plenty of exercise!

Have a GREAT Day! STAY WARM!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/2/14 8:14 P

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emoticon Water can help!

I became a water drinker in June 2012. It is my sole beverage other than the occasional 4 ounces of orange juice at breakfast.

Here are a few tips to increase your water consumption.

1) If you find it difficult to drink plain water - try drinking it at room temperature.

2) Try to drink a glass of water before every meal or snack.

3) Drink a glass of water BEFORE a workout and immediately AFTER.

4) Drinking water through a straw will make it easier to go down.

5) There is no need to spend lots of money on bottled water. Invest in a bottle or pitcher with a filter.

- - - - -

Now BOTTOMS UP!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
1/1/14 11:38 A

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HAPPY NEW YEAR! Make it count!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/31/13 10:34 A

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TODAY'S TIP - Mary Poppins was RIGHT. WELL BEGUN IS HALF DONE!

Often is is the failure to launch (I'm full of movie quotes today) that keeps us stuck in a detour. When I make myself get on the elliptical I find I can knock out 15 minutes without thinking and usually more. It's just that GETTING on it that I must do. I have to overcome the inertia of sitting in my chair!

What can YOU do today to finish 2013 WELL?

1) Eat a healthy meal
2) Get some cardio
3) Toss the leftover holiday candy
4) Go for a fast walk
5) Plan the week's healthy meals
6) Go to the gym
7) Set health goals
8) Clean out your desk/closet/carseat wherever clutter is encroaching on your life.


These are just ideas but FINISH STRONG!


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/27/13 10:30 A

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emoticon emoticon If you need a SPARK ACTIVITY TRACKER -

I received this info in sparkmail "For a limited time, we're offering $10 off your Spark purchase! Use promo code SPARK2014 at checkout to receive $10 off your total purchase. This code will only work when purchasing the Spark Activity Tracker directly from SparkPeople (not on Amazon or at any other retailer). Hurry, this limited time offer expires on January 3, 2014."

CLICK on SHOP in the top banner on the right and purchase your tracker there and be sure to enter the promo code!


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/26/13 9:24 A

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emoticon Do not hide from the scale during the holidays. It's important to remain focused and press on!

Make today count! Just because someone gave you chocolate truffles doesn't mean you have to EAT them. You could regift them to a shut-in, send them to the office or even throw them away. Better to toss them if they will cause you to "de-rail".

Get some cardio today! Did someone give you exercise EQ or a fitness DVD for Christmas? Don't wait until Jan. 1 to put it to use. Do it today!

Make today count!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/25/13 9:01 A

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MERRY CHRISTMAS!

IDEA: TRACK every bite you eat today. Note - I didn't say stay in range - but just track it so you know what you DID eat. It's a great discipline!



Have a wonderful day however you spend it!


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/24/13 9:00 A

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MERRY CHRISTMAS EVE!

Got big plans today? Family/Friends coming in? Food to prepare?

PLEASE take a minute to do SOMETHING on the journey. Here are a few ideas that won't take too much time but will help you keep your "toe in the water":

1) Read a motivational blog

2) Track a complete meal

3) Get 15 minutes of cardio (make it fun and dance with the family or call a 10 minute everybody up and play FITNESS SIMON SAYS.

4) Prepare a healthy fruit or vegetable dish.

5) Go for a quick walk - take a family member with you.

6) Encourage someone else on one of your spark teams.

7) Drink 8 ounces of plain water right now.

8) Do some deep breathing and stretching for 5 minutes.

9) Throw out a leftover high calorie food from a previous party/event.

10) Set goals/non-food rewards for 2014


HAVE A GREAT DAY!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/23/13 9:42 A

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If you have friends that are new to Sparkpeople or have never participated in a team challenge Beyond the Scale would be a great place to start. Open registration is ongoing. Fill free to share the registration team link with them and encourage them to start the NEW YEAR off with the support of others on the same journey.


www.sparkpeople.com/myspark/groups_indiv
id
ual.asp?gid=61708

HAVE A GREAT DAY!


Edited by: PINKHOPE at: 12/23/2013 (09:42)
Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/18/13 8:43 P

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START YOUR NEW YEAR OFF RIGHT!


We have limited spaces in a NEW challenge called BEYOND THE SCALE. This non-competitive team based challenge is designed to help you get started in 2104 with nutrition, fitness, wellness and more.

Do you need the help of a small team (about 25) to move through the first 10 weeks of the year? Each team is lead by experienced sparkers that will help you make inroads in the battle of the bulge!

SPACE IS LIMITED - If you think you would benefit from this daily interaction in a very supportive environment click this link, join the registration team then follow the directions to register at the link provided.

Hope to see YOU in 2014!

Suzanne

www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=61708


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
12/7/13 12:19 A

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What I'm doing in 2014!

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5558746


How about you?

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
11/30/13 9:25 A

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emoticon Thanksgiving is in the REARVIEW mirror so get back on that healthy horse and ride! With several days of Hanukkah left and Christmas looming the temptations will multiply and continue through the New Year. YOU don't have to make EVERY day a feast day. Enjoy all the other parts of the holidays and keep those TREAT foods/meals to a minimum.

It IS possible to finish the year well. We have 31 days to make a difference!

PRESS ON!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
11/12/13 4:32 P

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Have you done any cardio today?

You don't have to go to the gym!

Try one of these:

Turn on the radio and DANCE

Get out the Wii or XBOX and move!

Do sets of stairs in your own house (you can carry the laundry up while you do it)

Walk through the house briskly over and over (just don't step on the cat!)

March in place (high knees) to your favorite tv show.

JUST MOVE!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
11/5/13 12:49 A

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emoticon How did your WEEK start? Did you get back on track with nutrition and fitness after the weekend? If not ... what is you plan to do so tomorrow. NOW is the time to make progress BEFORE the long foodfest of Thanksgiving, Hanukkah, Christmas and New Year's begins. PUSH!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


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10/25/13 4:08 P

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FOODIE FRIDAY

Let's talk about tomatoes. You say toe-may-toe and I say toe-MAH-toe but either way it's a FRUIT not a vegetable! This common food originated in Mexico but is now cultivated and eaten worldwide. It was once considered poisonous because it belongs to the nightshade family. Solanaceae is a family of flowering plants that also includes: potatoes, eggplants, chili peppers and bell peppers. It's latin name is Lycopersicon esculentum which means wolf peach, wolf because it was considered poisonous and peach because of it's shape.

The explorer Cortez brought the tomato plant back to Europe and it is believed that first variety was a yellow tomato. But enough about the lore of the tomato. What role does it play in our diet?

Tomatoes are high in Vitamin C and also contain potassium, iron, phosphorus, vitamin A and vitamin B. The tomato has the equivalent fiber of a slice of whole wheat bread but only has 35 calories! It also contains LYCOPENE which is an anti-oxidant thought to aid in the prevention of many types of cancer as well as promote cardiovascular health.

It is said that if you eat Broccoli and Tomatoes at the same meal you are getting a 1 2 punch of healthy nutrients.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
10/23/13 9:27 P

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emoticon I always like to say this is a journey to "Health & Fitness". Sometimes we hit a detour (sickness, life circumstances, moving, etc) that takes us off the main road for "a short time". Sometimes we get into heavy traffic and make slow progress (like me this week only losing 0.2 pounds). This is when we just have to stay focused on the destination and keep inching toward it. A detour or traffic jam does not mean we won't get to the destination. Think of it like this. Let's say we head cross country from D.C. to L.A. We take a wrong exit in New Mexico and go a few miles the wrong way. Do we then give up and go home? NEVER. We just find our way back to the highway and keep on truckin'!

I like to look at the BIG picture. Look at where you started. Look at the new life habits you have built! If I put blinders on and only look at my 0.2 pound loss this week I fail to see the 121 I have lost before.

No matter where you are on the journey take a fresh look at the path you are on and make that course correction.

WE CAN DO THIS!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
10/15/13 2:20 P

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emoticon MONDAY! People often dread Monday because it means back to work or back to school or even back to laundry, cleaning and cooking. I like to look at MONDAY as a fresh week where I can make PROGRESS!

What do you have planned for your week ahead?
Do you have fitness planned?
What's on the shopping list?
How about planned meals?
Do you have outings that you need to plan for so you don't fall off the proverbial wagon?
Are you keeping the Halloween candy out of reach?

Make this week count!

You can do it!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
10/10/13 8:43 P

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emoticon With the change of seasons I want to take this opportunity to remind you that cold and flu season is upon us!

How can YOU avoid getting sick?

HAND WASHING! The surfaces we touch have been touched by others, many of them sick! This would include doorknobs, elevator buttons, grocery carts, ATM buttons, the pens at the credit card machine, restaurant menus and even the salt and pepper shakers! Also remember if you DO get sick to stay home if at all possible to prevent the spread of germs. Cover your cough. Drink plenty of water and get your sleep!

Let's try to STAY healthy so we can stay on our journey to health and fitness!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
10/2/13 5:03 P

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New Emoticons!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/27/13 9:20 A

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FOODIE FRIDAY!

emoticon Kidney Beans are a super food. They contain resistant starch which escapes digestion in the small intestine. They are rich in folate (B9 - used by our bodies in cell production (helps make DNA and RNA) and can help prevent anemia! It is VERY important for pregnant mothers and there are some studies that show it may help protect the brain against the ravages of Alzheimer's Disease. 1/2 cup of Kidney Beans fulfills the daily requirement!

Now a word of warning. Kidney Beans MUST be thoroughly cooked. If you are preparing them from dried beans be sure they are cooked completely before eating. Also too many beans can present other problems.

Ways you can use your kidney beans - chili, beans and rice, a few cooked then chilled beans over your salad, etc.

Here's to Healthy Eating!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/25/13 8:53 P

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emoticon 84 Quick & Healthy Meals in Minutes! Everything from beverages to dessert. Check it out. Boredom is the first weapon of the enemy (FAT). Put some variety into your menus.

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1620


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/24/13 1:39 P

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emoticon Hello Team!

Remember way back in February of 2012 when you joined this team? Some of you have made GREAT progress but many of you may still be stuck in the starting gate trying to find your way out!

Let me encourage you that TODAY you can begin anew! Set some goals JUST outside your comfort zone. Focus on your nutrition and fitness. Try making 3 small changes this week to your food and fitness. Connect to Sparkpeople daily for just ONE week. See if it can get you going!

I am going to offer up a daily challenge for ONE week to help you!

TODAY'S CHALLENGE IS:

Close the kitchen after supper. If you are diabetic or must have food to take medicine save a small healthy snack to have. OTHERWISE - clean the dishes, turn out the lights and mentally say KITCHEN CLOSED!

WE CAN DO IT!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/20/13 12:23 P

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emoticon Don't go into your day without a plan.

1) PLAN some cardio!

2) PLAN your food.

3) PLAN your water

4) PLAN to educate/motivate yourself by reading Sparkpeople blogs and articles.

YOU CAN DO THIS!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/14/13 10:21 A

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SATURDAY

Do you go into a detour on Saturdays? Do you eat too much, exercise too little and put your journey on hold? The problem with that is usually when you do you actually lose ground. You OVEReat and added to the lack of exercise it's a double step backwards.

You CAN slow but the key is to keep forward momentum. A few keys:

1) TRACK EVERYTHING

2) Pick your "treats". If you have an appetizer - SKIP: dessert. If you want a steak - cut it in half and doggy bag the rest.

3) MOVE YOUR BODY - Find 10 - 15 minute moments to walk, run, dance, etc. Keep the heart rate UP.

4) PUSH water. Water is available in ANY social setting so drink up!

MAKE TODAY COUNT!


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/9/13 1:49 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


BLC23 is now FULL. You can join the following mailing list team to get first notification of open registration for BLC24 which begins in January.

www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=50602


Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
9/6/13 4:39 P

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There are still spaces open in BLC23 which begins Sept. 25th and runs 12 weeks but you must move quickly.

www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=60817


If you have struggled to get moving in the right direction this may be for you.

It's team based (22 teams of about 30 on each team) and there are weekly challenges, a daily chat thread, stats provided for the team and the whole BLC, great accountability, super friendships and a lot of fun.

This round will cover football tailgating season, harvest and fall carnivals, Halloween, Thanksgiving and most of the Christmas season ending on the 18th of December. It's a great way to keep the FALL BULGE away and start the New Year already well on your way to Health & Fitness!

Let THIS be the year you approach this busy time with a plan and learn how to make healthy choices while still having fun.

Sign up now! Spaces will fill quickly.

PRESS ON!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
8/20/13 7:54 A

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


TODAY IS National Radio Day which celebrates a great invention and the communications medium.

The invention of the radio dates back to the late 1800s. A number of inventors played a role in creating this important medium. A number of inventions and discoveries were required to make the radio a reality. This included both transmission and reception methods and technology. The radio somewhat evolved from the telegraph and the telephone, with wireless telegraph directly contributing to its invention.

DID YOU KNOW that sparkpeople has it's own online radio?

www.sparkpeople.com/myspark/sparkrad
io
.asp


In honor of the RADIO - share a GOYBAD!

emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
8/16/13 10:32 A

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emoticon HOUSEHOLD CHORES THAT PUMP YOUR HEART!


Vacuuming
Scrubbing floors
Cleaning the bathtub
Washing windows
Mopping
Changing sheets
Painting
Heavy renovations (pulling carpet, knocking down walls, etc.)
Moving furniture
Raking
Gardening
Cleaning the gutters
Washing the car
Mowing the lawn with a push mower
Shoveling snow
Sweeping the patio and walkways
Cleaning out the garage
Heavy landscaping such as planting trees, shrubs and bushes

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
8/12/13 12:53 P

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It's August 12th. For those living in northern climes you are already seeing cooler nights. Summer has peaked and we are moving toward the start of school (some are already BACK at school) and the end of the outdoor swimming season.

It is VERY tempting to coast. Some take on an attitude of "Sept. 1st" or when the Fall classes resume or when the pool closes... then I'll get serious. That's stinkin' thinkin'! Let me show you why:

1) There are 19 days left in August.

- If you had a calorie deficit of 500 calories a day (very doable) that could be 2.7 pounds lost.

- If you had a calorie deficit of 1000 calories a day (also doable with careful eating and an hour of cardio) you could lose 5.4 pounds.

Now the flip side

- If you have a calorie overage of 500 calories a day (that's one sausage biscuit or small milkshake) you could gain 2.7 pounds.

- If you also stopped your cardio and lost that extra deficit you could gain 5.4 pounds

SEE the difference?

Now before I get comments about "medications, illness, etc" note I used the word COULD. It's not a perfect science to calculate CICO but when accurately done it can be a very close measurement. If you are very close to goal weight it won't be as effective. If you do not weigh, measure and track every bite of food and beverage it won't be as accurate. It's a tool, but I think a good one to use.

- - - - - - - - - -

2) Momentum - This works both ways. If you build momentum going the WRONG direction (eating out of range, eating poor quality food, slacking on fitness, drinking your calories, etc.) it will be harder to stop that and get it going in the RIGHT direction. On the flip side if you start now to turn it around you will be moving along well by Sept. 1st and have made some progress!

3) Giving yourself permission to gain - We do this all the time subconsciously. Here are some of the ways we do it:

- Tomorrow I'll start again (Translation: I can eat what I want today). You COULD eat as much as a pound extra in a day. I know I've done that in my past. I'm not going to show you how because I don't want to tempt you to eat poorly but trust me - it can be done and IS done all the time.

- This spoonful/taste/bite/nibble/lick/swallow doesn't really count. BAD thinking - let me give you a few examples:

Peanut Butter - 1 LEVEL T is 90 calories - who levels off a spoonful when eating? You are probably getting 135 in that heaping spoonful

Ice Cream - 70 calories in 1 LEVEL Tablespoon - again nobody levels off a T of ice cream - that heaping spoonful is likely 100 calories or more depending on how heaping!

Milk Shake - 2 swallows - (approx 2 ounces) is 56 calories for a Burger King chocolate milkshake. It's more at those fancy ice cream eateries.

Do you see how those dibs and dabs add up?

4) When the winds howl you will be saying - I will do better in summer when I can be outdoors... SO GET OUTDOORS while it's yet summer! Hike, swim, kayak, play volleyball and tennis. GET BUSY!

SUMMER is passing quickly now but we don't have to sit in a rest area or take a detour. GET ON THAT HIGHWAY NOW!

We have places to go and pounds to lose!

PRESS ON!




Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
8/5/13 11:06 A

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emoticon I got my morning off on the right foot starting with a good workout on the elliptical followed by a healthy breakfast

2 scrambled egg whites
2 pieces of turkey bacon
1 piece of dry whole wheat toast
4 ounces of Trop 50 orange juice
24 ounces of water

- - - - - - -

The scale was the same today as yesterday but I'm okay with that. It had dropped every day since Wed. a tad so a hold for today just means I'll probably get another little drop tomorrow. I'm still showing a 6/10ths of a pound drop and I'm really hoping to get to that full pound by Wednesday.

I was talking with a friend this morning about my push to the scale. I am three years into this journey (as of July 22nd). i've had many weeks of teeny losses .2 and .4 and several breaks where I gained (worst was that Christmas of 9 pounds and best was last break between BLC rounds .8). It's not been a cake walk. It IS work but I can look behind me and see a LOT of progress. I will be honest with you that at 350+ I felt hopeless. I doubted myself. I doubted my ability. I felt OVERWHELMED at the journey. Here I am though 113 pounds down so it does work!

I like to hike. I esp. like hikes to beautiful natural scenes (waterfalls, overlooks, rock formations, caves, etc.) Standing at the trailhead reading that sign for the trail loop can be daunting. 4.2 miles, 6.3 miles etc. Now one can stand there and relace their shoes, look at the map, ask people comign off the trail what it's like and even take lots of pictures by that sign but if seeing that waterfall in person is the goal then there is only one way to do it. TAKE that first step and KEEP GOING!

So my advice to you today is just that. KEEP going. Pick up your pace. Stop wasting time on side trails (detours). DON'T STOP!

I'm having a "second wind" right now. Doing that 5K made me realize a few things. I'm stronger than I thought. (All this cardio has helped my heart muscle get strong.) I can set goals and achieve them. The only failure is not to try!

What about you? Do you have a second wind? Are you ready to hit the trail with me?
MAKE TODAY COUNT!

emoticon

Edited by: PINKHOPE at: 8/5/2013 (11:08)
Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
8/4/13 5:46 P

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Bob Harper's Skinny Rules!


1. Drink a large glass of water BEFORE Every meal-No Excuses!

2. Don't Drink Your Calories

3. Eat Protein at EVERY Meal -or stay hungry & grouchy!

4. Slash Your Intake of Refined Flours & Grains

5. Eat 30-50 grams of FIBER per day!

6. Eat Apples & Berries Every single day- Yes, EVERY-SINGLE-DAY!

7. NO Carbs after Lunch ( eat 'lean & green' at night)

8.Learn to Read Food Labels so You know what you are eating!

9. Stop Guessing about Portion Size & Get it Right-for good!

10. No more added sweetners - including artificial ones!

11. Get rid of White potatoes!

12. Make one day a week Meatless

13. Get rid of Fast foods & fried foods

14. Eat a REAL breakfast

15. Make Your own food and eat at least ten meals a week at home

16. Banish High Salt Foods

17. Eat Your Vegetables-(no excuses)- Just DO it!

18.Go to bed hungry!

19. Sleep Right

20. Plan one splurge MEAL per week

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
7/26/13 9:16 A

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Are you still floundering to get going on your journey? A big part of our journey to health & fitness is the preparation. When taking a road trip you don't just get in the car and go - you have to pack, get maps or GPS, properly fund your trip, stop the newspaper, board the pets. etc. It's the same with THIS journey.

Of course we physically prepare (find fitness DVD's, Wii games, launder workout clothes, put new batteries in scales, etc.) but we need to mentally prepare. 90% of this is mental because if our mind isn't fully engaged the rest won't happen with consistency.

You may be thinking... how do I do that?

1) Sit down (blog, journal, use a notepad) and list the obstacles that you know are ahead and how you have successfully navigated them in the past.

2) Set a REASONABLE but challenging short range goal. I have been setting my 12 week goal at 10 pounds most rounds but last 12 week round I lost 15 which tells me that I know I can do 10 easily so I'm setting my goal this round at 12 (but I'm pushing to get 15!)

3) Set up some simple rewards to keep yourself moving. Maybe it's a weekly reward for posting a loss (new nail polish, new e-book or itune, movie rental etc.) Think about a reward for reaching your challenge goal (new slacks, new top, new bra, Wii game, manicure etc.).

4) TELL somebody outside of Sparkpeople that you are doing a challenge and make sure someone in your REAL life is holding you accountable as well (spouse, friend, family member, etc.)

5) TOSS the junk. The holidays are over. Pack it up and send it to work for the break room if you can't bear to put it in the trashcan.

6) Make a healthy grocery list and plan some healthy "go to" meals. Print them out and put them on the fridge so you always have a plan. That way you never go to the fridge thinking what will I eat... you can pick one of those when lacking any other plan.

7) Step on the scales. Okay I know how this works - some of you are hiding from the reality. It's better to know NOW what you weigh.

8) DON'T wait til tomorrow or Monday. That's STINKIN' THINKIN'. Start now! What's your supper plan?

9) Lastly, know that you can do this. It IS possible. 1000's before you have done it in spite of jobs, family, finances, lack of gym membership, health issues, etc. People have done it in wheelchairs, while going to school, working 2 jobs, with 5 kids, etc.

You CAN do this... just PRESS ON!



Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
7/17/13 8:58 A

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emoticon I read an article on Sparkpeople that was very good about dining in a restaurant. The full article is here:

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=115


It had two lists of menu words. Since I know not everyone will click through and read the article here are the two lists:

GREEN FLAG
(Potentially Good for You)

Baked
Boiled
Broiled
Fat free
Fresh
Grilled
High Fiber
Light
Marinated
Multi-grain
Poached
Red sauce
Reduced
Roasted
Seasoned
Steamed
Stir-Fried
Vegetarian
Vinaigrette
Whole Wheat


RED FLAG
(Probably Bad for You)

Au gratin
Basted
Battered
Bearnaise (or hollandaise)
"Bet you can't finish it"
Bottomless
Breaded
Buttery / Buttered
Casserole
Cheesy
Country-style
Covered
Creamed / Creamy
Crispy
Crunchy
Escalloped
Fried / Deep fried
Giant
Loaded
Platter
Smothered
Stewed
Stroganoff
Stuffed
Value
Volcano
White Sauce



Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
7/9/13 10:04 A

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FRENCH FRIES emoticon

Now I know any dietician would say these shouldn't be in your diet at all, but I'm realistic. I know a few french fries will find there way into your mouth eventually SO...

Did you know the WORST are Five Guys Large Fry - 1474 calories and the BEST are McDonald's Small Fry - 230.

That's a BIG difference.

Now I love a good french fry like anyone else but here is how I have learned to deal with them.

1) I NEVER order them as my side at a sit-down restaurant. I sub in either a side salad, rice pilaf, broccoli or black beans.

2) When I really want fries I drive through and get a small fry on the way home which I bring home to eat. That way I'm not tempted to get a sandwich, milkshake, etc. It's just about the fries as a "treat food" in control.

3) I keep a bag of baked shoestring french fries in the freezer and will sometimes portion those out and cook a 1/2 serving in the toaster oven to go with my grilled chicken.

If you make wise choices and learn good portion control you can put those treat foods into your diet preventing the feeling of deprivation.

Press On!

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
7/4/13 9:28 A

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emoticon FOCUS - Today's focus moment is on FINISHING WELL.

Many of you weigh-in weekly for some challenge, weight watchers, etc. As the day before weigh in comes Some of you that may have had a bad week could be TEMPTED to blow today off and say I'll start fresh tomorrow but let me show you why that's "stinkin' thinkin".

1) Even if you are disappointed by the number on the scale THIS morning (I know many of us weigh daily) it may not be an accurate reflection of your week's effort. You may have had a lot of sodium rich foods over the weekend and to be honest your GUT may be packed. PUSH water and eat some fiber early in the day to flush away some of the weekend's extras.

2) If you have a 875 pound calorie deficit today (remember calories in - calories out) that's a 1/4 of a pound in one day! Let me show you how that works. Take a woman 40 years old, 5'4, moderately active. She needs 2425 calories to maintain that weight. Now subtract the 875 calories needed to lose 1/4 of a pound and that means she needs to eat less than 1550 calories today. VERY doable. To calculate your number go here:

walking.about.com/cs/calories/l/blca
lc
alc.htm


3) Fitness minutes - Why not start erasing those extra calories now. Exercise not only burns calories DURING but AFTER your exercise. This is why it has often been said that 4 -15 minute sessions sprinkled through your day may be better than one hour long session. It keep revving up that furnace. The same is true of mini-meals over 3 big meals. Digestion ALSO revs up the furnace.

4) Motivation for the next week - If you allow yourself to slack today you will have a harder time pushing forward tomorrow. An IDLE car takes more effort to get moving than one in motion.

Press On!

HAPPY 4th of July! emoticon

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


PINKHOPE's Photo PINKHOPE Posts: 25,715
6/25/13 11:41 A

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Do you look forward to the scale or dread it? What do you expect?

Let's talk about expectations. How can we expect the scales to give us the results we desire unless we put the the work into it?

Remember the story of the little red hen?

www.enchantedlearning.com/stories/fa
ir
ytale/littleredhen/story/


Sometimes we can be like the sleepy cat (snoozing away the morning instead of working out -), the noisy duck (talking a good talk in public but not putting it into action), or the lazy dog (avoiding our cardio or giving minimum effort and slacking on tracking nutrition). Then like these three we expect to see a great reward when we step on the scale.

emoticon emoticon emoticon

EVERYONE wants to be slim and fit... but what about wanting to do the work required? You can't have one without the other.

It's time to step up and be little red hens. Let's all do the work so we can reap the reward.

Suzanne - Central Kentucky
Beyond the Scale Admin
BTS - Pink Pirate Captain
BLC14-23 Sapphire - Co-Cap, Captain & Admin

I've lost 111 pounds on Sparkpeople.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5495129


The destination is not optional!

BEYOND THE SCALE
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=61940


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