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6/17/13 5:34 P

I am back to the fitness center after a couple of weeks away, due to traveling and helping family. Feels great to be back on track!

current weight: 142.0

195 178.75 162.5 146.25

130

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Posts: 900
6/17/13 3:59 A

Attitude: Is up and growing.
Nutrition: I'm eathing healthy choices, I want to reduce the daily calorie intake though.
Exercise: Bike and run mostly, would need a plan to commit to. Otherwise a lots of it.
Monitoring: Follow many metrics (QS), weigh-in daily to monitor hydration and catch the trends.

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Posts: 514
6/16/13 6:03 P

I just read the initial post and realized what the thread was about; I also read the article. I hope you continue or restart this group or thread as I feel it would be important. Now if I can remember what you were posting:

Attitude: Mine has taken a downhill spiral in the week since I reached my goal
Nutrition;: I continue to track my nutrition and am staying on track
Exercise: This has been a bad week due to weather and my exercise of choice being outdoors
Monitoring: I have been weighing in daily and my weight is staying the same. It seems like my clothing is continuing to get looser

current weight: 149.5

206 191.875 177.75 163.625

149.5

Posts: 514
6/16/13 5:51 P

After one week at goal weight I'm finding myself at loose ends. I have stayed at the same weight but have been eating virtually like when I was trying to lose; it seems like maintenance calories may be about 1200 for me. I think I have slipped a bit on the exercise because it has been extremely hot here, in the high 90's and maybe thats the problem. I certainly have not felt hungry or that I wanted to eat more. Is this similar to the experience others have that first week?

current weight: 149.5

206 191.875 177.75 163.625

149.5

Posts: 1,393
6/16/13 1:01 A

Fitness: I had a slump there with the root canal. I didn't feel so good but I've gone over a day with no ibuprofen.

Attitude: I've had some struggle the last few days with feelings of resentment, with guests from out of town who I love but I missed logging my food online a few days. I put most of it on my phone but I think I'm just going to move on. In the wee hours of this morning I had a great insight on things I may have wished I'd done, but I realize I don't regret not doing them.

Nutrition: My average calorie differential has actually been pretty even, but my freggies have taken a hit, especially since it's still difficult for me to chew. Again, moving on.

Self-monitoring: I came in on target for the 3% challenge. I've got 20 days until my NWCR landmark. I think the 2000 calorie average is a good one for now. I do want to work out more.

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6/13/13 12:08 P

@VTRICIA:
Nature article: Excellent article, thanks for bringing it into awareness!
Self-monitoring: I like what you write in your blog. I do weigh-in myself every day, and I do use it to track my nutrition and hydration. When it starts to go up, I immediately tend to change my eating habits for that day. So I never really go out of limits this way.

Edited by: HAKAPES at: 6/13/2013 (12:10)

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6/12/13 7:44 A

Fitness:I did cardio Exercise bike, treadmill and zumba 6 days last week. ST pilates, circuit training, free weight DVD, and toning zumba 4 days last week.

Attitude: I am pretty motivated, and feeling positive. I am enjoying my new smaller clothes and determined that they not be too tight. I got some new really pretty workout clothes for the summer.

Nutrition: I am usually in range, but think I need to lower my calories because I am up 2-3 pounds and it is not coming off

Self-Monitoring: I weigh pretty much every day. I judge my weight also by how my clothes look. I am really psyched to work on getting my body fat percentage lower.

14 Maintenance Weeks

0 5 10 15

20

Posts: 1,393
6/4/13 11:49 A

Discussion for this week: Self Monitoring III Data vs. Information.
wp.me/P3wFjc-l

I discuss how the behaviors of self weighing and tracking help us navigate to an individual lifestyle change and maintenance plan.

And that's the first 13 weeks. I think starting next week I will move the discussion to the support board going forward.

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6/3/13 12:35 A

I didn't ever post my check in for this week!
F: I am shifting emphasis from endurance (for the long bike ride that's passed) to total body toning and I'm building my press so there's some balance to my pull downs.
A: I'm feeling better from mid may, when I was ill as well as reeling a bit from another autism spectrum diagnosis.
N: I'm doing really well with naturally protein and fiber rich foods since I cut back to 2,000 calories.
S: My weight has not gone down like I maybe hoped. 157.25 last week. Though I only had Tuesday to desalinate after Memorial day and the course of antibiotics.

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5/30/13 1:09 P

This blog from 4a-healthy-BMI contains links to a lot of the papers. www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4323116
I mean, the longer you maintain, the greater your individual chances of continuing to maintain. But if you take a group, the longer span of time you look at the more people relapse in total, though the rate at which they relapse decreaases with time. So to the person just starting out trying to get a handle on things and not having two years under my belt, the research was kind of discouraging initially.

P.S. Here's the review article I was talking about, it was in her post on defining maintenance: revisited.
www.nature.com/ijo/journal/v30/n3/full/080
3175a.html

Edited by: VTRICIA at: 5/30/2013 (15:17)

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5/30/13 1:01 P

Which paper did you read on maintenance?
Did it say that as time goes by, less and less people are on track?

I have a similar view - I want live like this, or better, for all my life. Sometimes, I view it as an ongoing quest for improving, changing. It feels like if I don't look for ways to make it better, it starts to slide back. And it's also, more interesting. However, this approach can be "intimidating" for people who just start the journey. Many people I know, just want to "fix it", and move on. However, one of my learning that it is not a finished project. It's really a way living.

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5/30/13 9:42 A

This is the the 13th weekly discussion. We have one more and then I start over. I have been learning a lot through all this and will probably make a lot of changes on the second iteration. This week's discussion is on Dietary Consistency, which when I finally understood it was a huge turning point for me in believing I could "do maintenance".
happilyeverafter212.wordpress.com/fans-wor
kbook/nutrition-iii-dietary-consistency/

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5/29/13 10:37 P

My internal motivation is to maintain a healthy weight for the rest of my life, 61 years I'm thinking. One day I reading a review paper comparing definitions of maintenance. Previously I'd wanted to make it to a year and felt frustrated that they say it takes 2 before length of maintenance predicts success. And these studies were looking at 3 and 5 years, and how the longer span you look at, the fewer of the original subjects maintain. And suddenly I realized 5 years isn't enough, or even 15. I want to be healthy for the rest of my life and for that life to be as full as possible. And also assist others who want the same thing.

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5/29/13 10:39 A

VTRICIA: I've read both articles on your site, they were really interesting.

My own maintenance - I never really felt it like maintenance before joining this group. It just like felt living my life as normal. A different life compared to when high in weight, but still life as normal. But since in this group, I reflect more on it, and look for maintenance strategies.

What is your internal motivation now?

Edited by: HAKAPES at: 5/29/2013 (13:55)

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5/22/13 10:41 A

Here's the discussion for this week, on emotional regulation (our third attitude segment). I almost feel like I grew up with emotional dyslexia that I've struggled to overcome. A lot of my impulsivity and lack of motivation is tied up in wanting results right now, and seeing the process of getting there as an annoying hindrance. This blog talks a lot about dealing with a negative outlook, which is a major reason people don't succeed at maintenance.

happilyeverafter212.wordpress.com/fans-wor
kbook/attitude-iii-emotional-regulation/

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5/21/13 7:37 A

Fitness: I exercised 6 out of 7 days and did St for two days. I am going for 3 days of St this week. I am increasing my weights.

Attitude: generally positive but I am working on up pounds that are hard to get off.

Nutrition: I continue to eat low carb and low sugar. I need to cut back on high fat so I can lose.

Self monitoring. I weigh daily and track daily on spark.

current weight: 3.0  over

5 2.5 0 -2.5

-5

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Posts: 7,077
5/19/13 9:21 P

Fitness: I did my TGU/windmill combos more consistently, and they're becoming more routine. This week I got back to running continually; it's not clear whether I'm there permanently or will need to back down to intervals after Tuesday's race.

Attitude: Had been better this week than the last few. Part of this may be seasonal. It's easier to be fired up about getting exercise when there's more daylight and I don't have to deal with snow.

Nutrition: Fell down a bit this week, starting with a social eating dinner 8 days ago. Too much pecan pie was left over, and even eating it one slice per day was probably too much. Result, up a bit more than a pound. But the pecan pie is gone now, and I'm back to normal eating going forward.

Self-Monitoring: The easy part. Still weigh every day. Trimmed my calorie range by 100 calories today, to give myself permission to eat less while making up for the excess eating of last week.

current weight: 0.2  over

5 2.5 0 -2.5

-5

Posts: 1,393
5/18/13 6:55 P

I have to apologize for dropping the ball on goodies this week. Things were a little hectic and then I got an infection which barely cleared in time for me to do the event I'd been training for. My check in for this week:

Fitness: I lost a day to the fever. My event was shortened by weather, but that means I still have energy to lift today.

Attitude: I was kind of bummed about my toddler's diagnosis, but I had been wondering if he was hard of hearing, and he's not. Honestly, I'd been signing with him as though he might not hear well, and he isn't picking it up, so it is a communication problem. But I'm reaching out for support, so that's good. Attitude doesn't mean always feeling peachy, but whether I'm pointed in the right direction.

Nutrition: The fever took away my appetite. My calories were mostly even, though I did have some extra yesterday in preparation for the event and I'll probably wind up over for today.

Self-Monitoring: I was down a couple pounds for my weigh in Wednesday, which made sense with the timing of everything. Now that the big ride is past, I don't have to focus on building endurance so much. So that's a bit of a relief. (personal detail: Though I've regressed a bit in the nursing department. Due to the nature of the infection, which was mastitis, and frequent nursing helped relief pressure.)

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5/13/13 7:38 P

"Q: If I'm doing a Turkish Get Up correctly, what should I be feeling?
A: Regret "

Good punch line. That's right up there with, "I dieted for two weeks and lost exactly 14 days."

TGUs aren't for everyone. I like them. THBS, there are two main ways people put TGUs into their fitness routines. The mass-market approach uses a light kettlebell and treats the TGU as aerobic exercise. Do this correctly, and regret might be an appropriate feeling. Okay, that's my prejudice showing; I don't do TGUs aerobically, and the lightest kettlebell I own is 25 lbs.

What I do is use a heavier kettlebell and treat the TGU as a strength exercise. While the aerobic school might time 3 minutes of TGUs, I do 5 TGUs on each side, with a windmill at the top. I'm currently using a 45 lb. kettlebell. For reference, this morning I weighed in at 161.4. So I'm hoisting 27% of my body weight over my head and moving around under it while holding it steady. This works a bunch of core muscles, with some minor strength work on the legs and some moderate strength work on the upper body.

The move is challenging to learn, particularly if you're starting from not having a background in gymnastics. I taught myself using an 8 lb. dumbbell, stepped up the dumbbell weight as I became more competent, and switched to a kettlebell at 15 lbs. when my gym first got kettlebells. I noticed right away that the unbalanced weight forced me to clean up my form. Of course, this was when I found TGUs with a 15 lb. weight to be the limit of what I could do. 15 lbs. might not be enough to force me into good form now.

The heaviest KB I've seen the gym carry lots of is 12 lbs. Those would be used by the aerobic school, typically in group exercise classes with music that I wouldn't want to listen to.

current weight: 0.2  over

5 2.5 0 -2.5

-5

Posts: 1,393
5/13/13 3:24 P

I overheard a funny exchange on another forum:
Q: If I'm doing a Turkish Get Up correctly, what should I be feeling?
A: Regret

But maybe I should look into them.
I feel pretty good about this third Fitness article. I'm moving the posts to a wordpress because Blogspot still formats things in a weird way. So this is the first one I moved over:
happilyeverafter212.wordpress.com/fans-wor
kbook/fitness-iii/
It talks about the role of lean (muscle) mass in metabolism and weight cycling.

Edited by: VTRICIA at: 5/13/2013 (15:28)

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5/12/13 7:42 P

Oops, I missed checking in last week. Oh, well, this week's check in is happening.

Fitness: I realized this week that letting tax season crowd out strength training may be correlated to my leg problems running. So this weekend I made it a point to add back in my Turkish getups and kettlebell snatches. The TGUs in particular work a lot of different muscles; I've taken so much time off from them that I feel them in places where I didn't before. Historically, upper body strength has been my limiting factor; now, core and the weak leg are the limit. Hmm.

Attitude: Good when I get enough sleep, chancy when I don't. At the moment, I'm a bit short of sleep. That needs correction.

Nutrition: I had a couple of high intake days this week. Nominally, they were in range; but I may well have underestimated the calories in some unfamiliar foods. This shouldn't be an issue going forward, as these were one time events.

Self-monitoring; Still weighing daily, but somewhat uncertain of exactly when I need to adjust the calorie range. Will muddle through this.

current weight: 0.2  over

5 2.5 0 -2.5

-5

Posts: 1,393
5/11/13 12:51 A

My check in for the week:
Fitness: Today was the first day in a long time I haven't worked out like I intended. I was down with a headache all afternoon and evening. I am just starting to feel better now but probably better get some sleep. Tomorrow should be pretty active. I know that sounds suspicious, but I totally think it will.
Attitude: I got my copy of the Spark Solution and am pretty excited to join in the challenge.
Nutrition: I have adjusted my calories down for weight loss. My goal is 10 lbs in the next 8 weeks, but whatever it is at the start of July, I will live with.
Self-Monitoring: I weighed in .75 under my goal of 160. I went through my tracker to see what my weight loss goal might look like nutritionally.

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5/7/13 12:05 P

This week's discussion comes back to Self-monitoring. I put Cognitive self-restraint in this area, though it may seem to be an eating issue. I am still ironing this workbook idea and sometimes find one press wrinkles the other side. maintenancefans.blogspot.com/2013/04/self-
monitoring-ii-cognitive-restraint.html

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5/7/13 3:32 A

I am babysitting my grand daughter today and then we head out for a quick trip to Virginia. No time for the fitness center this week, but last week I golfed two times and I mowed the grass Sunday. Maybe I will get in a quick hike in the mountains this week.

current weight: 142.0

195 178.75 162.5 146.25

130

Posts: 4,610
5/5/13 7:25 P

Sunday 5/5

Fitness: I have been walking a lot. I walked with the dog and with Mom. I have to mowed the lawn tomorrow.

Attitude: My attitude is good. I need time off from caring for Mom. I will contact a home care service tomorrow.

Nutrition: My nutrition is good. I am eating more protein. Weight is down a little.

Self-Monitoring: I am not doing as well as I should be. I need to track more but I am still weighing in every week.

Best wishes, Linda from bean town

SparkPoints: (94,661)
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5/5/13 8:57 A

I HAVE BEEN TRACKING FITNESS AND NUTRITION. THIS WEATHER ONLY IMPROVES ATTITUDE. I HAVE BEEN SELF MONITORING AND HAD BEEN SNACKING AT WORK A LITTLE BIT AND THAT IS WHAT I WILL WORK TO STOP.

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5/2/13 4:11 P

Thursday

Can you believe its May already!
Fitness: I am still tracking and using spark coach.

Attitude: I love walking in this beautiful weather we are having. It is due to change this weekend to colder. My doggie loves walking on the sweet grass.

Nutrition: I tracking my calories and am on the high side of the range.

Self-monitoring: I am trying to dust and do the spring cleaning. I have some of my kids birthdays coming and I am trying put some calories aside for a piece of cake on Mother's Day.

Posts: 1,393
5/2/13 3:57 P

I lost a post because they thought it had html in it.

Fitness: Still training for the long bike ride. I'm going to ride on a bike outside for an hour tomorrow.

Attitude: In my reading I learned that many people who regain start around 5-6 months, where I am now. So I'm working on keeping the benefits of better health in mind.

Nutrition: I lowered my calorie range and am eating at the top of it.

Self-monitoring: Came in under 160 for my weigh in. My sister the psychiatrist attended a diabetes conference where they said it's important to watch intake and use the scale as confirmation. By the time weight shows up on the scale, the metabolism has apparently slowed. At least, I think that's what they were saying. It was a different model based on real world data instead of equations like Harris-Benedict.

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5/1/13 10:36 A

Hurrah...met my 1st month of maintenance goals and will continue with 2 of them adding 2 more
1. Continue to track my food and fitness
2. Continue to log in and share 5 things I am grateful for each day
3. Do the daily check in on this site
4. Build a regular stretching routine into my day and track it on my goals

Happy May all!!

Posts: 1,393
5/1/13 1:00 A

I sent out the goodies from my account this week because I wanted to give the fans. :)

The discussion for this week is about Nutrition, and situations that encourage overeating. Unfortunately, my blog on this is just a list of such situations, but I am interested in other ideas.
Actually, it appears that I might have deleted the blog altogether. But the basic idea is:
buffets,
fast food (combo meals and upsizing)
restaurants generally tend to have too large of portions and excessive sugar, fat and salt

National Weight Control Registry members eat fast food about once a week and eat away from home an average of 3 times a week.

I also got into situations at parties and so forth. For me, I find it better to eat ahead of such situations rather than try to bank calories for them.

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4/29/13 5:38 A

GOOD WEEK

Total SparkPoints: 94,661

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SparkPoints: (82,370)
Fitness Minutes: (40,430)
Posts: 7,077
4/28/13 7:40 P

Fitness - I ran a 5K today, which might have been too aggressive for the recovering leg. Time will tell. I got over 12K steps each day the past week, compared to a goal of getting at least 10K steps. Still doing daily pushups and pullups, but need to get back to lifting weights now that tax season is over.

Attitude - Improved from last week. Mostly positive, with some weak moments.

Nutrition - Eating within range, but struggling with whether the range is currently appropriate.

Self-Monitoring - I weigh daily. It's been an up and down week for weight, hard to see whether there is a directional trend. Trying to pay attention to my body so as not to overdo the running.

current weight: 0.2  over

5 2.5 0 -2.5

-5

SparkPoints: (94,661)
Fitness Minutes: (56,140)
Posts: 5,152
4/27/13 6:44 A

THIS SOUNDS LIKE WHAT I NEED.

F - WITH MY ASTHMA I STRUGGLE GETTING MY HEART RATE UP. THAT IS WHAT I WILL WORK ON.

A - I HAVE A POSITIVE ATTITUDE. I CAN DO THIS JUST SLOWLY.

N - I DON'T HAVE ISSUES WITH THIS. I BARELY GO OVER ANY OF MY NUTRITIONAL CATEGORIES.

S - I SCALE ONCE A WEEK. USUALLY SATURDAY MORNINGS.

Total SparkPoints: 94,661

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4/26/13 4:21 A

perhaps this is just what i need to get back to where i need to be. this is the first thread i've read in months....

F - we have kept up our walking, but have slipped down under 15,000 steps, though most days still hit 10k. we have still kept over 30 miles a week, but slipping below 50 meant weight gain. plan to start run-walk again, and add situps.

A - time to get back on track. committed.

N - have not slipped up so badly on plant-based vegan food in 5 years as i have the past days of the trip. home again now, and getting back on track.

S - while tracking fitness is no problem (the fitbit does it, and motivates me while it does its thing), i find myself thinking about avoiding the scale. that is *always* a bad sign. forced myself to get on the scale today, forced myself to blog about it. found this group.

moving forward.

current weight: 2.2  over

5 2.5 0 -2.5

-5

Posts: 4,610
4/25/13 8:01 P

Weekly check in

Fitness: I was upset about the new fitness tracker. I found my old exercises and did them. I took 45 minutes to do the exercises and about 15 minutes to find the old ones and put them into my favorites.

Attitude: I have been over whelmed and start to over eat but catch myself and stop. I do care about my weight and health.

Nutrition: I'm working on having more protein and eating less junk. I need to throw away unhealthy food.

Self-Monitoring: I have been tracking even if I over eat which is a good thing. I can see how I have given in to my emotions.
Linda from bean town

Posts: 1,393
4/24/13 2:14 P

My weekly check in:

Fitness: moving forward on my cycling endurance and my pulldowns. I did planks the other night.

Attitude: We're in a transition now between my husband being done with night shifts but not done with the last couple things for law school. The toddler is sleeping a lot better.

Nutrition: I'm working on getting at least 20% of calories from protein. I had a blood panel done because my hair was thinning, but they didn't find anything so I guess it's just stress. I did several mini meals on Saturday and was full on less. Interesting.

Self-monitoring:my weight bobbed up to 159.9 this week. My sodium intake has been higher so it might be that, but the baby has been nursing less too, so I'll back down my calorie range just 100.

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4/23/13 9:12 P

I am one of those emotional eaters. I have a hard time saying no to food if others are eating. I get stressed out I may eat to soothe myself. I do not need to eat a lot to soothe. I never eat a whole box of cookies or a whole carton of ice cream unless it is a pint. I do feel full after eating a meal. I buy sugary things but usually only need one cupcake. I give it away or freeze the rest. Linda from bean town

Posts: 1,393
4/23/13 3:12 P

This week's discussion is on Disinhibited Eating, with information on the difference between emotional eating and binge eating (who knew? I always figured they were the same).
www.maintenancefans.blogspot.com/2013/04/a
ttitude-ii-disinhibited-eating_6.html

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4/23/13 2:56 P

I'm w/i 2.5 # of my normal BMI!!!
I'll get it back ,you'll all see !!

current weight: 141.5

187 174 161 148

135

Posts: 1,393
4/22/13 5:30 P

Welcome to those joining us and I'm very glad for everyone checking in. I really think the maintenance principles are great for transition and losing.

Edited by: VTRICIA at: 4/22/2013 (17:34)

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4/22/13 3:01 P

Wow! Congrats to you! SO close! I am a bit further away... having been in maintenance before... I am hoping that this tema can help me keep from doing that again!

current weight: 145.5

152 147.75 143.5 139.25

135

Posts: 123
4/22/13 2:58 P

Hello All! I just found this thread... Even though I have slipped out of maintenance and back to losing, I feel this team can be helpful! Here is ME!

Fitness: I have little problem with this. I play tennis 2-3 times a week, dance flamenco once a week, walk/jog 3-4 times a week and weight-train/bike 2-3 times a week.

Attitude: I have a good attitude about being healthy, but it is sometimes frustrated by the middle-aged weight gain that has occurred in the last few years. I lost down to 136 about 2 years ago, and then 12 lbs or so have crept back on! Yikes! And I have been working on it for 6 months with no real change. I am very frustrated! BUT...

Nutrition: I have decided to try going gluten-free to see if that helps. I believe the non-fruit and veggie carbs are my problem. I have started today! I am also going to continue trying to track my food intake. I can never seem to take all the time necessary to do it consistently.

Self-monitoring: No free days! I will weigh-in every day and measure waist every week! I find it is when I stop measuring regularly that things can slip...

Thanks for doing this and helping ot keep us all on track!

Karen

current weight: 145.5

152 147.75 143.5 139.25

135

SparkPoints: (82,370)
Fitness Minutes: (40,430)
Posts: 7,077
4/21/13 9:52 P

Fitness: Increased my running intervals to 3 minutes today. One notch closer to being back to running for real.

Attitude: Has been variable, particularly with respect to fitness. Little voices in my head from my inner hypochondriac and testosterone-based pride pull me one way and the other.

Nutrition: Staying in range, and adjusting the range in response to . . .

Self-Monitoring: Weigh daily, and try to listen to the body when coming back from a sore leg.

current weight: 0.2  over

5 2.5 0 -2.5

-5

SparkPoints: (12,462)
Fitness Minutes: (12,426)
Posts: 44
4/21/13 7:37 A

Hi, I'm new to this group. I'm within 4 pounds of goal and want to start thinking about maintenance so that I CAN be successful in keeping it off!!

Posts: 2,058
4/21/13 6:28 A

Fitness, Attitude, Nutrition and Self Monitoring:

Slow fitness after being sick last Sunday, but fine attitude, great nutrition and on the monitoring mark. Just did a strong workout yesterday which felt great!

current weight: 3.0  over

5 2.5 0 -2.5

-5

Posts: 4,610
4/20/13 9:09 P

Fitness: I'm doing strength exercises 3 days a week and then walk my doggie four to five times a day for 20 minutes each time.

Attitude: I have been scared by the bombing and bombing suspect. I still walked my little doggie and I am glad the suspect was caught.

Nutrition: I have been tracking my food and am on the high side.

Self-monitoring: I was under my goal weight this week 123.

Posts: 1,393
4/20/13 5:40 P

Discussion for the week is on gradually increasing cardio:
www.maintenancefans.blogspot.com/2013/04/f
itness-ii-target-levels-aerobic.html

And my check in:
Fitness: I'm doing strength 2 days a week, endurance 2 days a week, and something else 2 days a week and resting 1 day.

Attitude: I feel pretty good. Sometimes I wonder if I'm manic. I guess as long as I wonder, I'm probably okay. I wonder if we're going to survive this last week of law school too. Dumb little things seem so alarming. Like losing a sippy cup. It's not the sippy cup, but the losing and not finding.

Nutrition: Keeping in range pretty well. I've gotten to tracking twice a day, which I think is good. It works because breakfast is really consistent.

Self monitoring: I was under goal this week, 158.5. I signed up for the bunker hill day challenge.

Edited by: VTRICIA at: 4/20/2013 (17:43)

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4/16/13 8:53 A

Fitness: Got my walk in early today, because I'll be on marathon telcons all day
Attitude: Feeling virtuous right now :-D
Nutrition: Ate within my range yesterday for the first day in...I don't know how long.
Self-Monitoring: I keep weighing every day. Yesterday's reading made my eyes bulge, but I knew it was mostly salt and partly two weeks of travel followed by a family reunion. Three pounds down today, so that part at least was salt.

current weight: 0.6  over

5 2.5 0 -2.5

-5

Posts: 4,610
4/15/13 4:21 P

Fitness: Doing exercise and walking the little doggie.
Attitude: I am happy with my weight loss.
Nutrition: I am eating the right foods
Self-Monitoring: I lost weight and fit into a smaller size. I am so happy and it is motivating me to stay on track.

Thank you all for the goodie on my spark page. Linda from bean town

SparkPoints: (82,370)
Fitness Minutes: (40,430)
Posts: 7,077
4/14/13 8:30 P

I weigh daily, and have for over a decade. I need the daily weights to see trends, and I want to see a nice sideways trend.

Fitness: Still working on recovery for a sore leg. Increased my run/walk intervals to run 2, walk 1 today; that might have been premature. But I can still do pullups and pushups, so all is not lost.

Attitude: I'm a bit down today. There is some political turmoil in my church, and some doubt about where the congregation is going. This has not directly affected me, but it's hard to see people I care about getting hurt.

Nutrition: Had a potential binge day yesterday, which I somehow managed to bring in within ranges by the end of the day. The other six days of the past week were pretty routinely within range.

Self-Monitoring: Still weighing daily, still tracking 10K+ steps per day, still working on getting to be early enough.

current weight: 0.2  over

5 2.5 0 -2.5

-5

Posts: 2,884
4/14/13 10:59 A

I liked that talking back to the scale article, especially. It helps me understand weight fluctuation.

I weigh daily.

F: I have done cardio 7 days this week. I missed one st but at least got one in.

A: Work has been stressful. I am making mini goals to focus on for this week.

N" Keeping to healthy eating. I may cut back on the higher fat items.

S: I weighed daily. I plan my meals ahead and stuck to them.

current weight: 3.0  over

5 2.5 0 -2.5

-5

Posts: 4,610
4/13/13 2:54 P

I like to weigh in every week. I am still losing weight. Best wishes on your journey. Linda from bean town

Posts: 281
4/13/13 10:31 A

That's a great article! I know that for me, weighing daily while I was trying to lose weight was discouraging. Once a week was better, because I didn't obsess over temporary fluctuations. Now that I'm maintaining, weighing daily is reinforcing for me. If the number slides upward, I watch my carbs and overall calories for a couple of days to get it back where I want it.

17 Maintenance Weeks

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20

Posts: 1,393
4/13/13 10:22 A

I guess I haven't posted a "discussion" for this week yet. Here is my post about Self-Monitoring, specifically, consistent weighing:

maintenancefans.blogspot.com/2013/04/self-
monitoring-i-frequent-weighing.html

If you are shy of the scale, you might want to start with this blog on talking back to the scale:
www.alphabetsolution.com/?p=96

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Posts: 1,393
4/12/13 3:52 P

I've got a tax thing this week too. Russian Estate taxes from 2009. But I'm here even if its a couple days late.

Fitness: I put money down on a 36 mile non competitive ride last week so I've been adding distance to my rides. Now I just need a bike... I also am at 14 reps of 70 lbs. I'm excited because I never made it out of the 70's when I did body for life in 2002, so it's breakthrough time!

Attitude: the taxes are stressful. I just need to sit down and get going. When I'm done I'm going to get myself a new shirt. I also want to get an add a bead necklace for my maintenance. Will birthstones for each month be too much?

Nutrition: I've been working on eating inside my calorie range instead of at the top. My range is pretty high now due to my biking days.

Self-monitoring: I was below goal this week, which was surprising since I'm eating more and I've only had two long bike sessions. I think the toddler has been nursing more. After the taxes I'm supposed to work on weaning him. We'll see!

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Posts: 4,610
4/11/13 8:25 P

F = Fitness - Working out and walking the dog
A = Attitude - I am a little sad but still able to feel better when exercising. I am working on getting help.
N = Nutrition - Following the plan and eating right.
S = Self-motivation - I am working out and walking the doggie around the neighborhood in the great weather.

SparkPoints: (40,942)
Fitness Minutes: (38,175)
Posts: 1,315
4/11/13 4:38 P

This is FUN! I have decided to be like an Otter; they live ONLY to have fun!

F=Fun!
A=Appreciate; I appreciate my amazing life as I am NOW able to actually really LIVE it!
N=New; I make everyday new.... projects, family 'touch' in's, finding NEW things to learn on SP.
S=Special; My Fiancé' is VERY special to me! We have been together since 1968! We've been married, divorced, & realized we are VERY in love, especially since we grew up!

Have a GREAT week everyone!
*~LIGHT
This PLUS this = this!

Pounds lost: 48.0

0 12.75 25.5 38.25

51

SparkPoints: (82,370)
Fitness Minutes: (40,430)
Posts: 7,077
4/7/13 4:58 P

Just found this. Daily check-in is too much for me, but maybe I'll be able to handle weekly.

Fitness: I have a long streak of doing pushups and pullups in the morning, but I love running. Right now I'm rehabbing a leg injury, and can only do run/walk intervals. True weight training has fallen by the wayside during a busy tax season.

Attitude: Variable. It's been kind of in the middle lately, and I get through what needs doing with habits and routines.

Nutrition: I habitually stay in range for calories, carbs, fat, and protein. The puzzle is that the range needs to change from time to time, and picking the appropriate range is more of an art than a science. A week ago I nudged the range up a bit in response to the weight being low in my range; I'm near midpoint today.

Self-monitoring: The easy part for me. I've weighed daily (with a few missed days) for over a decade. I've monitored food intake for as long as I've been on SP, about a year and a half now. The more subtle thing is monitoring the sleep I get; I'm less good at that.

Overview: While nutrition sometimes needs attention, most of my focus in maintenance has been on fitness and attitude. That, and getting enough sleep. I do well with sleep for a time, then getting less than I need sneaks up on me.

current weight: 0.2  over

5 2.5 0 -2.5

-5

Posts: 2,058
4/7/13 6:18 A

Just found this too. I like the idea of a week in review. Thank you, VTRICIA. F - worked out consistently this week and got in my weekly, important yoga class that takes all the kinks out! Attitude - still very aware that I need to keep living the life style I've worked hard to develop. Nutrition - noticed I'm eating a few more granola bars than I need. A sweet treat, not bad but processed. Fruit would be better. And finally I am weighing in a couple times a week. This is important for me for both reassurance and accountability.

current weight: 3.0  over

5 2.5 0 -2.5

-5

Posts: 281
4/6/13 8:42 P

Oh, this is good -- just discovered this part of the forum! Love the FANS acronym.

Fitness - I go to the Y and walk on the treadmill 3 - 4 x per week. I'm getting faster & have more stamina. Hubby and I tried a t'ai chi class, but it was different from the form we learned, which was confusing! We found out there's a class taught by our original teacher, and it's on the same night. Will start in May, when the new session begins.

Attitude - OK. Lots of stress at work, but keeping my head above water and staying consistent with diet and exercise.

Nutrition - I'm keeping to a good routine of tracking food and staying within my calorie and carb guidelines. The right amount of carbs seems to be key for me.

Self-monitoring - Staying consistent with weighing in the AM, I've maintained for 6 weeks now and have dropped 4 lbs below my target (which was a tad high, so that's fine!)

17 Maintenance Weeks

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SparkPoints: (40,942)
Fitness Minutes: (38,175)
Posts: 1,315
4/6/13 5:26 A

F= The first letter of the name of my business= it is getting revitalized, in a new area.

A= Apple, THE food that gets me through 'real' hunger

N= Nap, something I need now & again!

S= SparkPeople, THE place for my total health, my way!

Maintenance is a 2 year process, I believe that!

Pounds lost: 48.0

0 12.75 25.5 38.25

51

Posts: 1,393
4/3/13 10:27 P

Fitness- I finally got back on the treadmill today. My steps have been sliding the last few days so I really wanted to make sure I did some deliberate fitness.

Attitude- I was pretty worried that my hair was thinning but I went into the doctor today and they took a lot of blood samples so well see. It's probably just stress with my husbands law school and special need kids and sequestration. There was something else. But I feel like I've done what I can do and not it's time to accept whatever is. Keep my ducks in a row.

Nutrition- I could be eating cleaner, but my calories, protein and fiber have been alright. And my water and freggies.

Self-monitoring- did my challenge weigh in today and I'm just below target so that's great!

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Posts: 4,610
4/3/13 8:46 P

F- Fitness - I am doing heavy house cleaning and walking the doggie. I have been doing strength training three times a week.
A - Attitude - Positive to keep up exercising and hope for more sunshine.
N - Nutrition - Staying in my range.
S- Self-Monitoring - I am really very busy and do not sit for very long. I have been weighting my self and have stayed the same.

SparkPoints: (117,317)
Fitness Minutes: (90,851)
Posts: 6,833
4/3/13 8:08 P

F - Fitness - I'm doing a good job of following my running coach's training program. cross training today was 25 mile bike ride, not fast
A - Attitude - very good and grateful attitude toward my healthy lifestyle
N - Nutrition - doing pretty good staying around 1800 calorie, near the top of my range
S - Self-Monitoring - was at 127.8 this morning. the day before 127.2, day before that 126.6; did not go over calorie range, so must be fluctuations. aiming for 126. I'll get there. And intend to stay around there.

current weight: 3.2  over

5 2.5 0 -2.5

-5

SparkPoints: (109,083)
Fitness Minutes: (55,064)
Posts: 8,832
4/3/13 8:07 A

Like this idea!

F - Fitness - Off and on. Having a hard time with consistency here.

A - Attitude - Not high, not low.

N - Nutrition - After several days in a row of caving to cravings, I finally stayed in my range yesterday, though just barely

S - Self-Monitoring - Weighed in today, and the scale creep is evident from two weeks of being on travel followed by continued poor eating habits on return as I endured severe jet lag. The jet lag is gone, so there's no excuse for staying "off the wagon."

current weight: 0.6  over

5 2.5 0 -2.5

-5

Posts: 1,393
4/2/13 10:23 P

That reminds me someone told me Fiber One is pretty tasty. I'll keep an eye out for it.

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4/2/13 9:20 P

I love breakfast. I usually have fiber one cereal or Cheerios. I have a cup of skim milk. I have decafe coffee. I drink OJ at 10:00 am. Best wishes on eating a healthy breakfast. Linda from bean town

Posts: 1,393
4/1/13 9:09 P

Weekly exercise is on breakfast and meal timing. I've started posting these to a blog I set up just for Maintenance FANS.
maintenancefans.blogspot.com/2013/03/nutri
tion-i-breakfast-and-pacingthe.html
Here's the action step from the end:
If you are already a breakfast eater, what are some of your favorites, and what are their nutritional advantages? If you struggle to eat breakfast, look for ideas that you can implement. Start simple and work up gradually to the ideal of a balanced and substantial breakfast.

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3/28/13 2:54 P

Fitness is going pretty good. I have been exercising three times a week and walking the dog 4 to 5 times a day.

Attitude has been great I am getting ready for Easter and I want to fit into my new dress.

Nutrition I have been a little relaxed I should watch what I eat more closely. I need to eat a little less.

I hope I did not gain weight. Best wishes, Linda from bean town

Posts: 1,393
3/27/13 10:05 P

So I weighed in today. I was above my center goal weight almost 2 pounds, which is either sodium or hormones or hormones making me eat sodium, I hope.

Fitness is going pretty good, I have been doing my secondary strength sets along with my pull down.

Attitude has been a little struggle as I work through this allergic reaction. But I don't have to drive to the middle school for, like, 2 weeks so that's awesome.

Nutrition: I'm staying pretty close to my calorie range. I guess we'll see if I need to drop it back down if the extra pounds wash out. I didn't track on Sunday, just a combination of really busy and little things to eat. I was genuinely hungry mid afternoon, so I don't think it was a total blowout.

Self-monitoring: I weighed in a 161.8. I've blogged two or three times this week and updated my average calories spreadsheet.

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3/27/13 6:32 A

Hi all, I always feel a little depressed but work on it by exercising and taking my sweet little doggie outside for a walk. I think of all the things, family, and friends I have. I am thankful for all my many blessings. Best wishes, Linda from bean town

Posts: 1,393
3/26/13 5:20 P

Week 3 exercise: One of the less obvious predictors from the NWCR surveys is depressive symptoms. So depression awareness is something that would be important to discuss in a maintenance support group. I am not a doctor and all that, if you believe you are having symptoms of depression please get in touch with local resources.

What is Depression? (from NIH)
"Everyone occasionally feels blue or sad. But these feelings are usually short-lived and pass within a couple of days. When you have depression, it interferes with daily life and causes pain for both you and those who care about you. Depression is a common but serious illness.

Many people with a depressive illness never seek treatment. But the majority, even those with the most severe depression, can get better with treatment. Medications, psychotherapies, and other methods can effectively treat people with depression."

www.nimh.nih.gov/health/publications/depre
ssion/what-is-depression.shtml

Link to signs and symptoms
www.nimh.nih.gov/health/publications/depre
ssion/what-are-the-signs-and-symptoms-
of-depression.shtml

Something I hope we can talk about without getting into unqualified treatment issues is depression prevention, specifically self-care. Self-care means extending to yourself the kindnesses you extend to others to show your love and regard for them such as preparing a favorite dish or letting them pick out a movie. Some people have difficulty doing so, believing it puts your self in competition with loved ones for limited resources. On the contrary, such "putting your own oxygen mask on first" allows you greater energy to be present with loved ones without resentment. A common addage (at least among the therapists I've been to over the years) is that "Depression is anger turned inward."

Link on self-care:
psychcentral.com/blog/archives/2013/03/25/
how-to-stop-feeling-guilty-about-pract
icing-self-care/

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3/19/13 1:37 P

What do you eat?
I eat Proteins, fruits and vegetables. I also like some carbohydrates. It is hard to give up bread. I only eat one or two slices of bread a day.
What is your fitness?
I walk my dog four to five times a day. Each time I walk for 15 to 30 minutes. I shoveled the snow for an hour today. I also clean the house. I dust, wash floors, do the laundry, wash dishes, and more.
How will you deal with stress and setbacks? I pick myself up, dusty myself off and try to do better.
What is your support system like? I am my own support system. I can talk to my adult children. They are very helpful.
I made one wen I started but I wound up revising it: It is a good idea to revising a plan as you gain more confidence in abilities to walk more or exercise more.

Posts: 1,393
3/18/13 12:23 P

Maintenance FANS second exercise: Your Maintenance Plan

What do you eat?

What is your fitness?

How will you deal with stress and setbacks?

What is your support system like?

I made one when I started but I wound up revising it:
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=5165184

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3/12/13 11:46 A

F= my fitbit says I have 1,000 fitness minutes... I'm doing good but not that good! I guess I have been using the stairs more than normal.

A= attitude has been pretty good. I've been blogging a lot this week. In particular I'm feeling good about my maintenance plan being sustainable for years.

N= it's been an odd week, two birthday parties. I think more than them being birthday parties are that they are meals on in-law operational time, which means not eating until after 8 pm. I've snacked so I am not ravenous approaching the parties. I think it helps so I just go a somewhat over rather than losing all inhibition.

S= self monitoring, I've weighed in most days and am 1.75 over target of 160 today, heading into my official check in tomorrow. We ate out twice yesterday, so that's a lot of salt. One interesting is that my shoulders are feeling really solid. That's awesome. I should see if there's any change from my picture in September. There might be.

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Posts: 4,610
3/12/13 9:37 A

F - Fitness - I am still sick and I am working out
A - Attitude - I am working on a lot of stuff. I am thinking a lot.
N - Nutrition - Watching what I eat closely so I can lose again.
S - Self-Monitoring - Bought new clothes in a smaller size for Easter. I fit into the size I bought but I would like it if they were a little loose.

SparkPoints: (43,584)
Fitness Minutes: (21,416)
Posts: 2,610
3/11/13 10:55 P

F - Fitness - Back on track after being sick. Enjoyed a short run/walk this morning and 15 min Coach Nicole Video.

A - Attitude - I am HAPPY! Felt great to get in my fitness this morning.

N - Nutrition - Barely stayed in calorie range today. Been tweaking my nutrition goals to find what keeps me level. Somehow, I seem to either end up with slight loss of slight gain.

S - Self-Monitoring - Weighed in today. Below goal by 0.4 lb, but up 1.2 lb from last week. Need to level that out!

June Minutes: 1,046

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1200

Posts: 1,393
3/8/13 7:10 A

Maintenance FANS First Exercise: Get your story down in writing.
If you have not already done so, put together a few paragraphs about your achievement of your goal. If you already have one, please share a link to it with us.

If you are writing one, ideas to address could be:
Why did you decide to make a lifestyle change?
You're at a party or reunion and someone asks how you did it. What do you say?
If you could go back in time to when you were starting, what would you tell yourself?

Personal success stories are something they prepared at the beginning of the STOP groups. They are a great resource for ourselves and for each other. I was reading 4A-HEALTHY-BMI's analysis of Biggest Loser finishers' maintenance last night and one of the things that seemed to unite the maintainers was continued involvement in training or education. As they say in recovery, to keep it you have to give it away. And that's my hope with this group.

My story:
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=5214912

Biggest Loser Maintainer Analysis:
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4326080

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Posts: 2,102
3/5/13 9:44 P

I'll do a FANS for today!!

F- 40 minutes of Insanity pure cardio, 20 minutes of Insanity pure abs and 30 minutes of walking
A- I have a positive attitude to make my body the best it can be.
N- I drank 8 glasses of water and ate 5 servings of fruit/veggies.
S- I tracked my nutrition and exercise!

current weight: -4.0  under

5 2.5 0 -2.5

-5

Posts: 4,610
3/5/13 8:16 A

This sounds great to me.

F - Working with Spark Coach to lose more weight. I am walking my little doggie Dusty four times a day and in a Tai Chi class. I do DVDs in between class of Tai Chi.
A - I am motivated to do the best I can.
N - I am eating three meals a day and two snacks. Snacks are celery with peanut or light yogurt.
S - I am tracking my food and exercise everyday with the Spark Coach.

Posts: 1,393
3/4/13 6:26 P

So in light of the use of STOP for another team and it kind of belonging to NWCR, I came up with Maintenance FANS ( fitness, attitude, nutrition, self-monitoring). I'll see if I can change it on the initial post. We may also move to the challenges/help forum.

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3/4/13 5:59 P

Love it!

S - Self monitoring my weight & % body fat several times a week. Staying in target range.
T - Always eat three meals and two snacks. Most days, within ranges.
O - Optimism stays higher when I work out. I had a horrid head cold for almost three weeks and am just getting back to cardio. Kept up with most strength.
P - Physical activity - loving my new cardio activity: Chi Running. Have a run planned for Tuesday a.m.

June Minutes: 1,046

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1200

Posts: 1,393
3/4/13 5:10 P

Bookaphile, I don't have an actual workbook, just the other thread in this resource section where I was reading articles about maintenance and posting my thoughts on them. I was poking around on day and saw the great list of resources and thought I should work my way through them.

I'm open to changing the mini team name, I mean, I find STOP kind of loaded anyway. Though I like the red/yellow/ green idea.

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3/4/13 5:06 P

What should the topic be? My suggestion of Weekly check in for recent maintainers
S - I weekly check my scale and I have been losing. I am already at goal.
T - I eat three meals a day and two snacks.
O - I need to make my self happy and walk everyday. I also make sure to take my mom with Alzheimer out to the supermarket to walk. I do all the housework. I take a Tai Chi class with my Mom. I have a DVD in case the class is canceled.
P - Physical activity - I workout to DVDs and walk my dog four times a day. I have two Tai Chi classes a week.

Edited by: MOONCHILD8 at: 3/4/2013 (17:12)

Posts: 1,191
3/4/13 2:12 P

Just a FYI, but there is another SparkTeam named STOP (Safely Take off Pounds). Your discussion is interesting. Maybe this could be another topic pinned to the top of the Maintenance Team discussion.

current weight: 146.6

155 151.25 147.5 143.75

140

Posts: 490
3/4/13 1:44 P

VTRICA, I'm curious about the workbook you mentioned. Were you part of this study?
I'd have an interest in a weekly check-up within this team rather than adding a new one. So, using your STOP acronym, here are my contributions:

S - I have 2 pounds to lose to get to goal as of last Saturday (my weigh-in day.) I'm eating well and exercising appropriately. I should be at goal soon. By then I'll have lost 29 pounds.

T - I eat 3 meals and 1-2 snacks per day so I don't feel hungry and rarely go much above the lower end of my calorie range.

0 - This is my roller coaster area. I want to get to goal and maintain. I get bored with the same workout. I have to find new things to do that are free.

P- I'm using the elliptical and/or walking daily. I get 10,000-13,000 steps a day but struggle to get strength training in 3 times a week because I am recovering from a shoulder injury. (How do I exercise my chest or upper back without causing more shoulder damage?!)

Posts: 1,393
3/4/13 1:00 P

So I'm trying this and my STOPs for this week are:
Self monitoring: I am green with a BMI of 24.6. To me, this means my nutrition and physical activity are appropriate. Wednesday will mark my 12th week at goal.

Three meals: I'm doing good with tracking all my intake and I have 4 meals a day with my calories distributed pretty evenly between them.

Optimism and motivation: I've had a head cold, and part of me wants comfort food, and I don't feel great about working out, but I hope I'll be clear of it in a couple days.

Physical activity: my average steps are about 5k a day, and that usually involves some deliberate extra steps. So I'd like to see that go back up. I skipped weights I'm Saturday so I better get back on track. I'm about to move up to the next plate!

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3/4/13 12:24 P

As I've been doing my maintenance workbook studies, I've come to an unsettling conclusion. The science suggests that transition to maintenance is a two year deal. STOP Regain was a study associated with the National Weight Control Registry looking at teaching maintenance strategies to people who had recently (less than two years) reached a major weight loss goal (at least 10% of body weight lost). While I'm not a doctor, I hope we could apply some of the intervention strategies as they are described in their research.
www.nejm.org/doi/full/10.1056/NEJMoa061883
#t=articleBackground
(I hope this is visible, when I first expanded the text it kicked me to a login screen but I was able to get back and read the article.)

I don't know if anyone else would be interested in this. I'm hesitant to set up a separate team since this is THE team for maintenance. And I know well the struggle of keeping up with multiple teams. I'll join a team that sounds fun and soon I've got over 20 teams, only 4 of which I can check with any regularity.

I mean, I guess I can implement some of the suggestions on my own using the resources on this team. I'm on a weigh in challenge, I can check in daily, I get the weekly spotlight articles. It's just such a big team. And I guess I'm a bit of an introvert.

What I would like to do in a STOP Regain clone team or thread is a weekly review. While STOP stood for Study to Prevent Regain, I wondered if it could mean

S: self monitoring- your weight and what it means you might work on
T:Three (or more) meals, especially breakfast
O: optimism and motivation
P: physical activity

I just wondered that, turns out I was wrong, but it's not a bad overview of the successful maintenance predictors. So a weekly check in would touch on each of the four areas, and I'd spotlight a specific maintenance strategy, and if anyone starts playing along, we could do a mini spotlight.

P.S. we're going to juggle the name a bit, see my post above.

Edited by: VTRICIA at: 3/4/2013 (18:34)

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