Author: Sorting Last Post on Top ↓ Message:
TMCLEOD4's Photo TMCLEOD4 Posts: 1,673
1/8/13 2:26 P

My SparkPage
Send Private Message
Reply
woohoo! It's good to have some company!

"Never take no cutoffs and hurry along as fast as you can." - Virginia Reed, Donner Party survivor


 current weight: 185.0 
 
227
206.5
186
165.5
145
NEW_ME_FOREVER's Photo NEW_ME_FOREVER Posts: 5,536
1/3/13 8:04 P

My SparkPage
Send Private Message
Reply
emoticon im about to start step 1

~Key~

Proud Team Leader and member of Fit for Spring
www.sparkpeople.com/myspark/groups_
individual.asp?gid=46273


Nashville Flood Relief Group Spark team

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=42755





Total SparkPoints: 19,586
 
15,000
16,249
17,499
18,749
19,999
SparkPoints Level 12
TMCLEOD4's Photo TMCLEOD4 Posts: 1,673
1/3/13 2:38 P

My SparkPage
Send Private Message
Reply
Components of Fitness:

Exercise
I exercise 50 - 120 minutes almost every day. I take breaks (like this week) when I feel I need them or something starts hurting.

Nutrition
I follow the trackers advice for not just calories but for other nutrients as well. I meet most of my goals every day. I know I eat too much salt and too little iron. That should be a goal for the coming year.

Sleep
As I've said before, I don't sleep well. I'm in bed more than most people because I have trouble falling asleep and staying asleep. Sleeping pills make me vomit, so that isn't an option. Exercise helps as well as reducing stress.

Stress Management: (I had to look up more about this - this will be another goal of mine in the coming year. I will find out more about stress management)
Mental Exercises
Relaxation Techniques
Body Care
State of Mind
Relaxing Environment

Healthy Habits:
Personal Hygiene - I think I do okay in this area
Healthy Habits & Practices - being that I used to work in health care, I think I do okay here as well.
Creating a Germ-Free Environment - Got this down
Food Handling & Preparation - Yup, all is good here
Home & Personal Safety - I do all I can to be safe. Being a single female is sometimes risky. But without risk there is nothing but sitting at home in front of the TV.

Coaches - No thank you. I've lost weight with other people before. I become dependent on them for motivation. I'll be my own coach, along with interesting articles, exercise DVDs, and great SP teams.

"Never take no cutoffs and hurry along as fast as you can." - Virginia Reed, Donner Party survivor


 current weight: 185.0 
 
227
206.5
186
165.5
145
TMCLEOD4's Photo TMCLEOD4 Posts: 1,673
1/2/13 2:28 P

My SparkPage
Send Private Message
Reply
Try these things today, and you'll soon develop better mental and physical Fitness:

Do some aerobic exercise: treadmill, stair climber, elliptical machine.
Walking to and from work today. My hip is a little sore from a long walk last Saturday. I need to take it easy for a few days.

Do some jump rope or sprints.
I will try this next week, when my hip is feeling better. I love doing P90X Plyometrics.

Don't eat while watching TV or talking on the phone.
I don't have time to eat without distractions. Right now I'm having my lunch while I read/write.

Drink 6-8 cups of water per day. Drink regularly, even when you're not thirsty.
I always drink at least 6 cups. Usually I get in 8. I think I'll take a drink right now.

Have a fruit smoothie. Create your own recipe.
Not in my calorie budget today. It's also cold outside and smoothies don't appeal to me much when it's cold. I will have 3 servings of fruit by the end of the day.

Get the same amount of sleep each night, within 1 hour.
I have a really hard time sleeping. I go to bed between 7-8pm and get up at 4am every weekday. That usually gives me 7-8 hours of sleep. On weekends, I try to stay up an hour later and get up a little later.

Don't work, watch TV or do any other non-relaxing activity in bed.
I just sleep (and have sex) in bed. Nothing else, ever.

To stave off colds, try echinacea, ginseng and zinc lozenges.
No thank you. I'll take my chances with a cold vs taking supplements.

While working at a desk, blink regularly, look around, stretch, move.
I work 8 hours at my desk. I try to get up and move once an hour.

Use a stress ball or other hand-gripping device in the car and on the phone.
I have a hand-gripper at home. I'll try this tonight.

Develop a small reward for not procrastinating.
Hmmm.... I'll think about this one. Not big on small rewards. I like to give myself big ones, less frequently.

Do some daily stretching
I did Insanity Relief this morning. 24 minutes of stretching. I plan to do this every morning until my hip stops hurting and then at least 3 times a week after that.

"Never take no cutoffs and hurry along as fast as you can." - Virginia Reed, Donner Party survivor


 current weight: 185.0 
 
227
206.5
186
165.5
145
TMCLEOD4's Photo TMCLEOD4 Posts: 1,673
12/13/12 2:26 P

My SparkPage
Send Private Message
Reply
Try these things today, and you'll soon develop better mental and physical Fitness:

Take the stairs whenever possible.
I hate the stairs! This usually means at work and I hate getting to my cubicle out of breath. You might think that eventually I would no longer get out of breath, but that doesn't happen for me. So, I occasionally take the stairs at work and almost always take the stairs other places.

Play with kids.
I don't have any kids. My niece is all grown up. I don't think this will happen. I do like to play LIKE a kid sometimes.

Eat slowly. Put down your fork or spoon between bites.
I can never do this. Lately, I've been working on shoveling down about half the amount of food I used to shovel down and then waiting at least 20 minutes before getting more or something else. It seems to work just as well.

Eat whole wheat bread, rice and pasta instead of the refined white versions.
I started doing this when I started SP a year and a half ago. I don't miss white bread and grains. I sometimes eat them when they are served to me, of course.

Make a specific plan for the next day before going to bed.
I usually do this in the morning. I think more clearly in the morning and it works very well. This is another habit I've started since starting SP.

Get up and leave 10 minutes earlier than you normally would.
I'm a morning person. I leave as early as I dare to go to work. If I show up any earlier, I'll probably get talked to about leaving too early. I have a very long morning before work where I do some Sparking, stretching and/or walk to work.

Keep a Sleep Log to see how much sleep you're really getting.
Ugh! I'm in bed 9 hours a night. I typically sleep 5-7 of those hours. I take forever to fall asleep and wake up easily. Insomnia is definitely a problem for me.

Get plenty of sunlight or other bright light sometime in the day.
I live in Western Washington! There is no sunlight from October to July. I got a light therapy lamp a couple of years ago and use it daily. It really helps my mood. I get outside all the time. Problem is, most of the time I'm cover except my eyes, nose and mouth and most of the time it's raining.

Use paper towels instead of cloth towels in the kitchen, especially for meat juice.
I use paper towels too much. I feel bad about the amount of trash I produce. I usually try to keep meat juices and other stuff like that contained to my cutting board. I then wash the cutting board in the sink with lots of soap, hot water and scrubbing.

Floss those teeth.
Since they came out with those single use flossers, I floss almost every day. Again, producing more trash than I need to.

Keep caffeine intake low, and avoid it altogether within 4 hours before bed.
Caffeine makes my heart beat arrhythmic. I figured out it was caffeine causing it about 5 years ago and avoid it most of the time.

"Never take no cutoffs and hurry along as fast as you can." - Virginia Reed, Donner Party survivor


 current weight: 185.0 
 
227
206.5
186
165.5
145
NEW_ME_FOREVER's Photo NEW_ME_FOREVER Posts: 5,536
10/25/12 8:49 A

My SparkPage
Send Private Message
Reply
emoticon Please post your progress here and discuss sections from step # 2 fitness

~Key~

Proud Team Leader and member of Fit for Spring
www.sparkpeople.com/myspark/groups_
individual.asp?gid=46273


Nashville Flood Relief Group Spark team

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=42755





Total SparkPoints: 19,586
 
15,000
16,249
17,499
18,749
19,999
SparkPoints Level 12
Page: 1 of (1)  

Report Innappropriate Post

Other Spark People Fuel For Improvement POST YOUR PROGRESS Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=24683x58310x50542647

Review our Community Guidelines