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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
3/3/08 12:09 P

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Thank you so much!!
I find that even though Feb is over, I am still looking at the amount of sleep I am getting each night, in addition to TRYING to get some "me" time in each day.
Thank you!

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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KATIEM5 Posts: 774
3/2/08 4:07 P

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ANGEL666.LOCKE


CONGRATULATIONS TO YOU ALSO. YOU ARE AN INSPIRATION.

Katie

KATIEM5 Posts: 774
3/2/08 4:06 P

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LIGHTENINGDAWN

CONGRATULATIONS TO YOU TOO. KEEP IT UP.

Katie

KATIEM5 Posts: 774
3/2/08 4:05 P

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veg*nmommy

\CONGRATULATIONS, KEEP UP THE GOOD WORK.

Katie

ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
3/1/08 1:54 P

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just about managed it

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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KATIEM5 Posts: 774
3/1/08 10:07 A

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No gym today. Will take today as my rest day.

Katie

STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/29/08 8:38 P

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Ladies,

Tomorrow will be our last day for this challenge! Make sure you enjoy some quality time with yourself!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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SHER65's Photo SHER65 Posts: 3,517
2/29/08 5:27 P

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1. 5.5 hours of sleep last night.
2. 15 min to self... this is the part I've found the hardest.
3. Positive comment: Tomorrow is another day to put right what went wrong today.
4. Challenge: Went over my calories yesterday and today :(




"Forgetting what is behind and straining towards what is ahead, I press on towards the goal...." Apostle Paul

Choosing change= Changing choices..... Me

DON'T YOU DARE STOP
Transformation is not a future event.....it's a present activity
..the ever encouraging Jillian Michaels



Sher
England




 Pounds lost: 19.6 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/29/08 1:53 P

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1. 6 hrs sleep (the pup had to go out to go to the potty twice in the middle of the night... which is better than having to clean pee off the carpet in the morning...
2. 15 min: I am going to try to go out for a walk with my sweetie and my puppy this evening. We'll see how it goes.
3. Positive comment: I will eat well today, and feel good about what I put into my body, even if it isn't 100% healthy. Tonight, I will indulge slightly but not feel gorged.
4. Challenge: NOT gorging myself this evening.

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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VEG*NMOMMY Posts: 170
2/29/08 1:38 P

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1. Sleep: Averaging about 6.5 hours of sleep. Last night I got 8! Wow!
2. 15 min to self... I've been falling asleep before I get to do my yoga, but today I took 45 min to read a book (that wasn't for school!)
3. Positive comment: I will not feel guilty about eating ANYTHING.
4. Emotional eating... terrible. I overate yesterday adn I just ate a ridiculous amount for lunch. Being snowed in isn't helping... and I'm wondering if I should go back to just maintaining my weight... if I'm wanting to lose weight for the right reasons.

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
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KATIEM5 Posts: 774
2/29/08 7:52 A

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Got to the gym for a good 90 min. workout.

Katie

ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/29/08 3:10 A

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managed it all again! lovely sleep!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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2/28/08 10:20 P

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I've been celebrating Spring Break for the past few days which has been fabulous.

1) 8+ glorious hours of sleep!
2) 15 minutes: Read and drank my coffee this morning
3) Positive comment: I deserve the good things that happen to me!
4) Challenge: Getting back on track after a few days of travel and way too much eating.

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/28/08 4:42 P

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1. 6.5 hours of sleep - I need more, but I feel ok.
2. 15 min: quiet drive on my way to my mom's house and home (gotta pic up the pup)... not a lot of other time today... :S
3. Positive comment: Imagination if more important than knowledge (Albert Einstein) [this one is great!]
4. Challenge: Avoiding sugar the next couple of days will be a challenge for sure.


*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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KATIEM5 Posts: 774
2/28/08 4:23 P

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No gym today, slept in instead. But I am eating right and drinking lots of water.
Looking forward to the March Challlenge.

Katie

ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/28/08 3:24 A

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YES! managed it all yesterday - including the 8 hours sleep!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/27/08 4:11 P

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Hey all!!

Wow... there are only 2 days left!

1. 6.5 hours of sleep
2. 15 min: finally got to get out and fun last night (30 min!)
3. Positive comment: Imagination if more important than knowledge (Albert Einstein)
4. Challenge: Falling asleep last night was a challenge! Avoiding sugar the next couple of days will be a challenge for sure.

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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KATIEM5 Posts: 774
2/27/08 8:01 A

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Got in a little cardio yesterday and had a good nights sleep.

Got to the gym today for 90 minutes cardio and machines.

Katie

ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/27/08 2:52 A

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managed 7 hours last night! a bit broken up, but still 7 hours!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/26/08 10:15 P

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Ladies,

I have been doing well with this challenge except for getting the 7+ hours of sleep. I really need to work at this, because during the midday, I get so tired. So, I am going to try my best to get in the bed by 11:00 pm tonight! I need the sleep!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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VEG*NMOMMY Posts: 170
2/26/08 9:11 P

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1. 6.5 hours of sleep... the 7 hrs is really a challenge
2. 15 min to self... will do yoga tonight before bed... like I did last night.
3. Positive comment: Savor yesterday, live in today, anticipate the future.
4. Challenge: overcoming emotional eating... I'm doing well this week. Wed. and Thurs. will be my most stressful days, so if I make it through them I'm good to go...

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
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KATIEM5 Posts: 774
2/26/08 2:00 P

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No gym today but I am doing cardio at home. Will get back to the gym tomorrow a.m.

Katie

SHER65's Photo SHER65 Posts: 3,517
2/26/08 1:20 P

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1 On a 3 day stretch of night shifts so averaging between 4.30 and 6 hours sleep
2. Catching up on sleep.
3 I'm still hanging in there though I'm only losing 0.5lbs a week.
4 my biggest challenge stayed within calories 6 out of 7 days.




"Forgetting what is behind and straining towards what is ahead, I press on towards the goal...." Apostle Paul

Choosing change= Changing choices..... Me

DON'T YOU DARE STOP
Transformation is not a future event.....it's a present activity
..the ever encouraging Jillian Michaels



Sher
England




 Pounds lost: 19.6 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/26/08 12:56 P

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1) almost 7 hrs of sleep...
2) 15 min: gonna do some hill running after supper tonight, while the pooch is at my mom's
3) Positive: I CAN workout even if it is busy!
4) Challenge: Getting to bed early enough again.

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/26/08 9:37 A

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1 6hrs of sleep
2 managed 60 Min's of aerobic exercise
3 my DH telling me he is proud of me
4 my biggest challenge will be to go to bed and get some descent sleep!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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VEG*NMOMMY Posts: 170
2/25/08 8:47 P

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1. 6.5 hrs of sleep.
2. 15 min to self... not yet, but will take 15 min to do yoga and reflect before bed. I promise to all of you... so hold me to it. :-)
3. Positive comment: I got a drastic haircut (7 inches off!!) that I really love, so that just made my weekend/day that much better... I don't have a good, catchy phrase for that, though.
4. Biggest Challenge: Overcoming emotional eating... doing better... I'm on day three of staying in my calorie range, so that's a good thing... tomorrow will be day four!

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/25/08 11:32 A

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1) 7 hrs sleep!
2) 15 min: relaxing grocery shopping tonight - I am actually looking forward to it!
3) Positive: Character is simply habit long continued... (Plutarch)
4) Challenge: Shopping healthy tonight!

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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KATIEM5 Posts: 774
2/25/08 9:45 A

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Well after slacking off for awhile,I am back on track. Watching my diet, drinking lots of water and got to the gym today for a good workout.

Katie

ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/25/08 2:57 A

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not doing too bad, need more sleep - only getting about 6 hrs

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/22/08 4:13 P

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Today, I am going for a massage! That is my "me" time!

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/22/08 4:12 P

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This seems pretty standard for me lately:

1) about 6 hrs of sleep (early appt with my mom this am)
2) 15 min: not yet! I want to go for a 15 minute walk tonight. That will be nice...
3) Positive: Sparky WILL be potty trained soon... and I WILL be able to sleep through the night!
4) Challenge: Eating like crap!


*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
256
229.5
203
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VEG*NMOMMY Posts: 170
2/22/08 11:15 A

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Update on past three days (not so good sadly...)

1. 5-6 hrs of sleep each night and I can feel it, although last night I did get about 9 hrs... WOW!
2. 15 min to self... not at all. :-(
3. Positive comment: Nothing for the past few days... today I'll think of a good one.
4. Biggest challenge: Emotional eating has been crazy....

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
157
152
147
142
137
LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/21/08 3:18 P

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1) about 6 hrs of sleep (early appt with my mom this am)
2) 15 min: not yet! I want to go for a 15 minute walk tonight. That will be nice...
3) Positive: Sparky WILL be potty trained soon... and I WILL be able to sleep through the night!
4) Challenge: Eating like crap!

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
256
229.5
203
176.5
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ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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Posts: 6,583
2/19/08 11:11 P

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1) 7 hours of sleep! But, I skipped the gym this morning
2) 15 min: About to do some relaxation yoga before bed which will feel fantastic.
3) Positive thought: This too shall pass.
4) Biggest challenge: Resisting the premenstrual munchies. So far, I am losing big time!

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/19/08 8:40 P

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- sleep: it has been getting better since the puppy has been with us a few days (a week!)... he is starting to sleep (or at least stay quiet) through the night now, which is a huge bonus!
- no me time all weekend... sadly... :( I do not see any in the very forseeable future... there is just sooo much going on in my life right now, it is just nuts.
- "BREATHE"
- my biggest challenge will be exercise this week. I have done VERY little the past few weeks, which really sucks, because I LOVE to exercise, but just cannot seem to find the time at all... so sad!

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
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SEXY4DARYL's Photo SEXY4DARYL Posts: 3,017
2/19/08 1:06 P

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emoticon I'm trying to do better with getting my sleep. I work overnights, so I don't always get 8 hours all at one time.

emoticon This morning I took about 45 minutes and watched some shows I recorded. Plus, I'm home all alone, so the entire day is "ME" time.

emoticon I have positie quotes posted on my fridge and read them everytime I go in the kitchen. I also keep reminding myself, not only can I do this, but I will.

emoticon I've been feeling ill the last few days, so my biggest challenge has been eating well and exercising.

Make this moment ~~ THIS MOMENT RIGHT NOW ~~ count!

~Delcie


 Pounds lost: 35.0 
 
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SHER65's Photo SHER65 Posts: 3,517
2/19/08 4:18 A

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1) The past couple of nights I've been getting 8 hours sleep, only because I keep turning off the alarm and falling back to sleep, else it would be around 6 hours.
2) 15 min: Apart from time sparking, haven't had much me time lately.
3) Positive comment: I am going to continue this journey although I feel absolutely drained at the moment.
4) Biggest challenge: Managed to stay within my calories the past couple of days. I've been doing somecomfort eating but am back on track.


"Forgetting what is behind and straining towards what is ahead, I press on towards the goal...." Apostle Paul

Choosing change= Changing choices..... Me

DON'T YOU DARE STOP
Transformation is not a future event.....it's a present activity
..the ever encouraging Jillian Michaels



Sher
England




 Pounds lost: 19.6 
 
0
21
42
63
84
ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
Fitness Minutes: (113,374)
Posts: 6,583
2/18/08 11:06 P

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1) 6 hours of sleep last night. Believe it or not, I felt good when I went to the gym in the morning!
2) 15 min: Cup of tea while I read tonight. It was school stuff, but the tea helped.
3) Positive comment: I am fortunate to have good people in my life.
4) Biggest challenge: Chips and salsa. I ate too many tonight at dinner since I was famished by the time we ate. Need to plan out my days better to account for this!

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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VEG*NMOMMY Posts: 170
2/18/08 8:50 P

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Update:
1. 7.5 hours of sleep! Yay!
2. 15 min to self: mmmmm not yet. Hopefully I'll do some yoga before bed.
3. Positive comment: What a beautiful day!
4. Biggest challenge: I did well on emotional eating for the most part today... it was a challenge b/c I get home late and so I'm starving... and to top it off, I got a Valentine's care package... which was wonderful but of course full of sweets. I limited it, though... so I'm proud of myself for that.



Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
157
152
147
142
137
ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
Fitness Minutes: (113,374)
Posts: 6,583
2/17/08 11:45 P

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I've been really busy the past few days, so I haven't had time to post.

1) About 7 hours of sleep last night. Friends were over late, so boy was I tired!
2) 15 min: Honestly, today my cup of coffee in the morning was my only non-work time. Sunday is a big homework day for me.
3) Positive thought: It's almost Spring Break!
4) Biggest challenge: Eating only when I'm hungry. We had snacks lying around, but I managed to resist them and had some fruit when I was actually hungry.


"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/17/08 9:21 P

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Well, I have been getting my sleep! Thank goodness. Yesterday, I actually gave myself a well needed pedicure and shaved my legs. I actually felt like a lady again! emoticon

Biggest obstacle is staying away from the scale. I get so frustrated, because I have plateaued! Ugh!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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VEG*NMOMMY Posts: 170
2/17/08 11:10 A

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Update:

1. Sleep: I've been averaging about 5.5 to 6, but last night it was 8, so I'm going to try and get back to the 7 hrs. this week.
2. 15 min to self: I took time to read and be inspired.
3. Positive comment: To make something a habit, do it. To undo a habit, don't do it.
4. Biggest obstacle: Emotional eating... I had an off and on week... I would overeat one day, then the next I'd be under on my calories and have to eat a piece of fruit to get in it. Yesterday was good and today will be the same.

Keep it up lovely ladies!

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
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147
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137
ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/16/08 12:43 P

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got my sleep but lost my patience somewhere around about 2oclock

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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241.25
217.5
193.75
170
ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/15/08 5:18 P

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got 8 hrs sleep, did my 30 mins exercies, tomorrow is another beginning, and staying in control tomorrow when I am left alone with my three little angels and my hubbie goes out all day fishing!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


 current weight: 265.0 
 
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/15/08 4:30 P

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1) Got 6 hours of sleep...
2) Personal time: Went out to dinner with my sweetie last night... it was great...
3) Positive comment: Git 'er done!
4) Biggest challenge: I am going to a party tonight. The hardest part for me will be to have fun and not worry too much about my pup while we are out! (He will be with my mom, but still...)

*~Amber~*

Heaviest weight: 256.4 lbs


 current weight: 254.0 
 
256
229.5
203
176.5
150
ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
Fitness Minutes: (113,374)
Posts: 6,583
2/14/08 11:34 P

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1) Sleep: Got 7+ hours last night, although I had a migraine which knocked me out.
2) 15 minutes: Read a magazine this morning while I ate breakfast.
3) Positive comment: Love who you are and love who you aren't.
4) Biggest challenge: Staying focused when I have so many things to distract me.

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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SEXY4DARYL's Photo SEXY4DARYL Posts: 3,017
2/14/08 11:19 P

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* I got about 4 hours of sleep after I got home from work.

* I spent some time alone grocery shopping tonight. I actually look forward to my hour alone in the store.

* I keep reminding myself that I am making some big, great changes in my life, so a little slip up is no longer an excuse to pig out.

* My biggest challenge is not base my success or failure on what the scale reads.

Make this moment ~~ THIS MOMENT RIGHT NOW ~~ count!

~Delcie


 Pounds lost: 35.0 
 
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VEG*NMOMMY Posts: 170
2/14/08 8:37 P

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Thanks for the article, Stephie! It was good to read... I was thinking about staying up late to get work done... but it can wait. Sleep is calling my name. :-)

1. 5.5 hours last night. :-(
2. 15 min to self--journaling/reflecting
3. Positive comment: It's ok if I'm not perfect. I just need to learn from my mistakes and move on.
4. Biggest challenge: Valentine's Day treats!! They're following me! I have yet to come up with a good plan of attack.

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
157
152
147
142
137
STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/14/08 5:21 P

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Happy Valentine's day, My Lovies! emoticon

Sincerely,

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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155
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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/14/08 11:16 A

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1) Got 6+ hours of sleep...
2) Personal time: Layed on the couch last night after I bathed my new pup and let him fall asleep on me for an hour or so...
3) Positive comment: I can do this...
4) Biggest challenge: I was so worried about my pup crying through the night all night again. He fell asleep after crying for about 10 minutes and stayed asleep for about 2 hours. When he woke up and started crying again, I waited until he was quiet and then brought him to bed with me. He snuggle right in with us and slept all the way through the night! 5 hours!

*~Amber~*

Heaviest weight: 256.4 lbs


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ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/14/08 10:44 A

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I got 8hrs+ sleep last night, I have done my 30min DVD, so that covers the me time, my quote of the day is 'every day in every way I am getting better' and I must try to always remember that!
Happy Valentines Day

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/13/08 11:55 P

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Ladies, Since we are working on getting 7+ hours, here's an article from Beachbody.com.

10 Tips for Restful Sleep
By Steve Edwards

We talk a lot about the importance of recovery from exercise and how vital it is for our body transformation goals. Today we'll address the most important of these recovery modalities, sleep. Dreamland is where we make the most dramatic changes in our body's physiology. Those changes are directly related to what we do when we're awake but, if we don't take the precautions to ensure we get a good night's rest, our hard work can get sidetracked. So let's take a brief look at what happens to us when we sleep and how our daily lifestyle can improve this fitness process.

Approximately 70 million people in the U.S. suffer from sleep-related problems, according to the National Academy of Sleep. They also conclude that we lose around $100 billion annually in lost productivity and damages as a result of this. Lack of sleep affects concentration, memory, stress levels, alertness, and physical ability. It also affects our fitness results.

While we're at rest
When we're awake, our body is constantly wearing down. During sleep, our body varies its behavior to rebuild itself even more efficiently. Among other things, we make more proteins and release hormones at different rates. So while we tend to think of sleep as a passive process, it's actually very active.

It all begins with our brain. Instead of shutting down for the night, our brain signals our body about what to do during the various stages of sleep. In short, neurotransmitters (one you've probably heard of is serotonin) signal the body that it's time to switch modes. Once this occurs, our body begins a five-stage rebuilding process that we call sleep.

Stage 1 is light sleep. You've probably experienced this during boring classes in school. Your body is barely asleep, your eyes move slightly, and you're easily awakened, usually with a startled "jump." During this stage, you'll often have dream-like visuals.

Stage 2 is when the eye movements stop and your brain waves begin to slow down.

Stage 3 begins deep sleep, as very slow brain waves, called delta waves, take over the more rapid brain waves, called sleep spindles.

Stage 4 is a deep state where all muscle movements stop. It's hard to be woken during this state, and when you are, you're often in a groggy, disoriented condition.

Stage 5 is called REM (rapid eye movement) sleep. In this stage, your breathing becomes shallow, your heart rate and blood pressure increase, your eyes jerk rapidly in all directions, and you have your wildest dreams.

We sleep in cycles wherein all five stages are completed in around one-and-a-half to two hours. As the cycles increase, we spend less time in deep sleep and more in stages 1, 2, and REM.

We tend to be more interested in studying our dreams and how they affect our psyche than in what else goes on during sleep. But all five stages of sleep are vital for maximum recovery. Furthermore, since each stage duration tends to vary during the night, subsequent cycles are also important. In each stage, some functions get shut down in order to funnel more resources to others. Since we can't do this while awake, sleep is the most efficient state of recovery.

While we're awake
The main things that affect our sleep are food, exercise, medications, chemicals, and temperature. The neurotransmitters that tell us to sleep are all influenced by these factors and can be misled. Some of the more obvious examples of things that affect our sleep are caffeine, which we often consume when we want to stay awake, and medications, which usually provide warnings on their labels. But what's also important to consider here is how some of these things affect our sleep cycles. Certainly "sleep aids," such as alcohol, make it easier to fall asleep but harder to get into deep sleep. Let's take a look at 10 ways we can improve our lifestyle to promote more thorough and restful sleep.

Exercise regularly. Like we weren't going to say this! But, really, nothing promotes sleepiness like bodily damage, and exercise is an efficient way of breaking down your system in such a way that it can easily repair itself and grow stronger. Regular exercise puts your body into a habit of wanting to recover at night. If you exercise enough, your body will protest and fall asleep on the spot.

The only downside to exercise can be if it's done before bed. This is a response that varies with each individual. Some people can fall asleep immediately after a workout (a great recovery aid is a midday nap), but many are affected by the endorphin rush and can't get to sleep right away. It's something you should experiment with before slotting your workout into the evening hours.

Eat better. Like we weren't going to say this too. But your overall diet also plays an important role in your sleep patterns. Many "bad" foods, as well as gorging yourself, will make you tired, but don't be swayed by this illusion. Swooning energy levels due to bad food may help you fall asleep but, a lot like alcohol, it will affect your sleep cycle and you won't sleep as well or as long as you should. A diet consisting of mainly whole foods will keep your energy levels constant and help your body swing toward more natural cycles and sleep patterns. You can follow these "5 Rules for a Healthy Diet."

Stay hydrated. The downside of drinking too much water may be waking up in the night to go to the bathroom, but this is offset by the upside, which is heat regulation as your body goes through its various sleep stages. A dehydrated body can't sleep or recover well, and dehydration is one of the major factors involved in the hung-over state you may find yourself in after a bout of drinking.

Sleep in a cool, dark place. Each person's tolerance levels vary, but most everyone sleeps better in an environment that's both cool and dark. Turn your bedroom into a peaceful place that's designed for sleep.

Wind down in the evening. A nighttime ritual can greatly increase your chances for restful sleep. A light stretching session along with some calming reading and herb tea is a common recipe for sleepy time. Do keep in mind that watching the latest UFC match or reading provocative literature may have the opposite effect on your brain.

Learn to not use an alarm. While this isn't always possible, if you get your lifestyle in order, your sleep pattern shouldn't require an alarm. Even if you wake up at a crazy hour to go to work, your body will get used to it if you get into a schedule. The only time you should need to use an alarm is for special occasions.

Don't drink or smoke at night. I realize that this is when most of you will drink and smoke if that's what you do. Since it may be difficult to change, perhaps consider changing your patterns. Habitual smokers tend to sleep only three to four hours at a time, which is also the case when you're intoxicated. To offset this, begin to cut back as the evening progresses and hydrate. Just taking enough time to begin the restorative processes prior to bed can greatly lessen the effects of drinking and smoking and help you sleep better.

Don't go to bed at a certain time. Go to bed when you're tired. Forcing yourself to stay awake creates the wrong brain signals, as can going to bed too early. There are times we all force ourselves to stay awake or sleep early, but try not to make this your default mode. By listening and responding to your body's signals you're creating habits that you should live by. You'll probably end up going to bed around the same time anyway—you'll just have less stress.

Use sleep medications only as a last resort. Most sleeping medications are habit forming and have side effects. Of course, most doctors will tell you this, but you must also consider that the companies that make these drugs offer incentives for those who prescribe them. Be wary of the information you get. There are times when sleep medication can be handy, but it should always only be an option. It should never be a lifestyle.

Supplement your diet. Besides herb teas, such as valerian root, you can use supplements to further ensure that your body has the nutrients it needs to get a full night's rest. A multivitamin will help ensure that you have the high-quality vitamins, minerals, and antioxidants your body needs to stay healthy. Ensuring that your mineral balance is correct will further enable you to sleep through the night. You can make a good sleep aid with some calcium, magnesium, potassium, and vitamin C (which helps your body absorb minerals). Three hundred to 500 mg of potassium and magnesium, 500 to 750 mg of calcium, and 500 to 1,000 mg of vitamin C are amounts with which you'll want to experiment.

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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2/13/08 11:29 P

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1) Got 7 hours of sleep!
2) Personal time: Enjoyed a cup of tea and watched part of Project Runway tonight
3) Positive comment: Persistence will lead to success eventually
4) Biggest challenge: I had and still have a bit of a headache which made homework less than effective.

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/13/08 4:58 P

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I am just beat today. We got a new puppy, and he just howled and cried all through the night. :( I felt so bad for him, so I went into the bathroom and slept on the floor beside his crate. Poor little guy!

*~Amber~*

Heaviest weight: 256.4 lbs


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ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/13/08 11:30 A

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got 7 hrs sleep last night, must try to get a bit more, as I am still tired! Did my 30 min DVD, then a 30 min video of stretching, so I am counting that as my me time, as I was able to totally relax during that hour!

My positive comment for today is 'somewhere, the sun is shining through!' My biggest challenge today is not to moan at the children so much!



Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/12/08 11:02 P

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Tuesday Update:

1. Got 7 hours!
2. 15 minutes of playing my board game on the computer. This really relaxes me!
3. Positive comment: I will make it through the storm!
4. Biggest Challenge Today: Eating every 2-3 hours

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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VEG*NMOMMY Posts: 170
2/12/08 9:25 P

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Sorry I missed yesterday--it was a very good day--no emotional eating, enough sleep, and within calorie range. Today, not so good. Actually very bad.
1. I did get 7.5 hrs of sleep.
2. 15 min to self... not so much. Unless overeating on cookies and fudge counts, but I don't think it does.
3. Positive comment: Tomorrow is a clean slate.
4. Biggest Challenge: Emotional eating got the better of me today. I also tend to be a perfectionist, so if I overeat once during the day, I tend to overeat the rest of the day b/c I think it's all or nothing, no matter how many times I try to tell myself it's not all or nothing.

I'm basically just very frustrated right now and feeling down. Hopefully tomorrow will be brighter.

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


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SASHMIL's Photo SASHMIL Posts: 824
2/12/08 9:06 P

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sorry I haven't posted in awhile.

1)I have been doing well the 7 hours sleep.
2)I have also been doing well w/ 15 mins relaxation
3) Positive comment: someone told me today that I keep shrinking
4) Biggest challenge: trying to eat within my calories


To reach a port we must sail, sometimes with the wind and sometimes against it. But we must not drift or lie at anchor.
- Oliver Wendell Holmes


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ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/12/08 2:25 P

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My DH and I took the kids over the park for a kick about with the football today, fresh air, sunshine and giggling - brilliant! Managed about 7hrs last night, and I am finding each day easier then the last! I am still proud of myself as I managed to do the full half hour exercise DVD again today!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/12/08 12:08 P

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1. got in about 7 hrs last night... I feel like I need more...!
2. I did NOT get in any relaxation time. Today, I am doing it at work! :)
3. "May you live everyday of your life." ~Jonathan Swift~ (very meaningful!)
4. My biggest challenge: I did not give in to the temtation of sweets! I instead had a salad after supper!

*~Amber~*

Heaviest weight: 256.4 lbs


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SHER65's Photo SHER65 Posts: 3,517
2/12/08 8:49 A

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) last night had 7 hours sleep.
2)didn't get 15 mins relaxation
3) Positive comment: I will try and stay positive and not get stressed over things I can't change.
4) Biggest challenge: Managed to stay within my calories fior the past 3 days.




"Forgetting what is behind and straining towards what is ahead, I press on towards the goal...." Apostle Paul

Choosing change= Changing choices..... Me

DON'T YOU DARE STOP
Transformation is not a future event.....it's a present activity
..the ever encouraging Jillian Michaels



Sher
England




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ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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2/11/08 11:03 P

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Not a great day today:

1) Less than 7 hours of sleep
2) 15 minutes: Took a much needed nap after class
3) Positive comment: Don't internalize other people' stress!
4) Biggest challenge: Still feeling under the weather, so school is exhausting! I'm less than focused on my diet and exercise right now.

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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RAYSWAY's Photo RAYSWAY Posts: 679
2/11/08 6:34 P

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1. 7 Hours of sleep.
2. 15 minutes: Read a good book!
3. Positive Comment: Relax-Relate-Release
4. Biggest Challenge: Getting in my fruit and vegetables on a day to day basis.




.♥*´¨ ) ¸.♥*¨)
(¸ ;.♥Ray!!


~~~~~~~~~~~~~~~~~~
--"Working to get results."
~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~


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LIGHTNINGDAWN's Photo LIGHTNINGDAWN Posts: 2,110
2/11/08 12:56 P

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I haven't been able to take a whole lot of time for myself the past few days, since my mom had surgery on Friday, but it feels like things are starting to calm down for me. My bf and I are getting out to a movie tonight. And, I have been trying to get 7+ hrs of sleep each night! I seem to be doing ok with that one so far, as well.

*~Amber~*

Heaviest weight: 256.4 lbs


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ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/11/08 10:02 A

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got another 8hrs+ last night, have already managed a 30mins stretching, I am proud of myself, and will try to remain so all month!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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KATIEM5 Posts: 774
2/11/08 9:16 A

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After taking the weekend off, I got to the gym today for 55 cardio and 25 weights.

1200/80/660

ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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2/10/08 11:15 P

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1) I actually got 8+ hours of sleep!
2) Personal time: I did some relaxation yoga which helped calm me down.
3) Positive comment: I deserve to relax and enjoy the day.
4) Biggest challenge: Being patient with my body. I had a slight fever yesterday which made everything move in slow motion. I had to put some things aside and listen to my body.

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


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VEG*NMOMMY Posts: 170
2/10/08 9:17 P

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Sorry I missed yesterday! It wasn't such a good day... I only got 5 hours of sleep and I overate. But TODAY was much much better.

1. 7.5 hours of sleep
2. 15 min looking at Stampin' Up and dreaming of all the stamps I want...
3. Positive comment: hmmm... I didn't procrastinate on my writing assignments like I normally do, and so now I can go relax instead of staying up late to write!
4. Biggest challenge: I did not eat for emotional reasons AT ALL today! WOW. Tomorrow I will keep it up. :-)

Height: 5' 8 1/2"

SW: 157
GW: 140

Goals in general: FEEL healthy, set a good example for my daughter.

"Life is a journey, not a destiny. Enjoy the moment."


 current weight: 154.6 
 
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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/10/08 1:40 P

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Ladies, Each of you are doing amazing! I am so proud of each of you. Plus, each of you are making it hard for me to choose February's Breakthrough Women on a Mission! Ladies, keep up the great work! emoticon

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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DAVENPLK Posts: 47,026
2/10/08 12:43 P

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1. 8+ hours sleep
2. spent 13+ minutes reading
3. Positive think aloud about how far I've come
4. Given up eating small chocolate kisses....I have not had one all month and it is killing me

Just take it one day at a time.
ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/10/08 12:42 P

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1. I got 8hrs
2. spent 45mins in quiet thought
3. positive comment of the day: I WILL do this!
4. biggest challenge: getting to bed at a decent hour!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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NEWKAREN1's Photo NEWKAREN1 Posts: 253
2/10/08 11:42 A

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1. I got in 8 hrs....
2. spent about 30min. on sparks
3. Positive Comment: I can do this. I can see what the results have been so far and I am very proud of myself.
4. Biggest Challenge: eating my 3 meals

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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/9/08 11:25 P

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Saturday's Update:

1. Didn't do well with the sleeping last night. Ugh!
2. 15 minutes: Spent time with friends and now I am heading for a nice, hot bath, because I worked out pretty hard this week.
3. Positive Comment: I will make it through this storm! (I have to keep saying this until I make it thru my storm)
4. Biggest Challenge: Getting to bed!

Steph

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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RAYSWAY's Photo RAYSWAY Posts: 679
2/9/08 10:04 P

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Hello Everyone!!

I am so excited about this months challenge!!

1. 7 Hours of sleep. I feel great.
2. 15 minutes: Read a good book.
3. Positive Comment: I can do this!!
4. Biggest Challenge: Getting in my fruit and vegetables on a day to day basis.

~~~Remember do not forget to love yourself.

Have A Nice Weekend!!

.♥*´¨ ) ¸.♥*¨)
(¸ ;.♥Ray!!


~~~~~~~~~~~~~~~~~~
--"Working to get results."
~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~


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PTCRUIZIN52's Photo PTCRUIZIN52 Posts: 481
2/9/08 9:48 P

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Hi everyone. I have been working very hard at staying positive about things. I spent Wednesday with my mom. It went well and she is doing better. Still misses my dad, but is doing better. I have been getting lots of sleep and taking time out for myself. I have been getting in three days of weight lifting and 4 to 5 days of cardio. My biggest hurdly is to be kind to myself. I gained some of the weight back and let myself go during December. It was a hard month. I am just focussing on being good to myself and getting back on track. I have managed to drop 6 pounds.

165 - a movie
ANGEL666.LOCKE's Photo ANGEL666.LOCKE Posts: 246
2/9/08 5:36 P

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I finely managed to get a great night sleep, and my husband was home so I got to have some quiet time in bed to ponder the world while he looked after the kid's! That's the best night so far this month, here's hoping that it is the start of something good!

Each morning is a brand new start - forget about yesterday, that's history and you can't change it, don't worry about tomorrow, tomorrow is what you make it!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/8/08 10:14 P

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Friday's Update:

1. I got only 6 hours last night! One hour shy! I will be getting in the bed at a decent hour tonight!
2. 15 minutes: Had to take a nap, because today was a very emotional day!
3. Positive Comment: I will make it through this storm!
4. Biggest Challenge: It was a very emotional day! However, I must admit I did not overeat due to my emotions. This is usually a great big challenge for me. I want to continue to rule over my emotions, not vice versa!

Steph


Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


 current weight: 128.0 
 
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SEXY4DARYL's Photo SEXY4DARYL Posts: 3,017
2/8/08 8:06 P

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1. I haven't slept yet today, but will sleep great tonight. It's my only night off during the week.

2. Had some quiet time: This morning hubby was at work and the kids were at school. I just spent some time all to myself.
3. Positive Comment: I'm doing great with my exercising and refuse to let ONE day go by without doing at least something.
4. Biggest Challenge: Realizing this will take time and I can't expect to lose 100 pounds in just a few weeks. Slow and Steady!!!



Edited by: SEXY4DARYL at: 2/9/2008 (21:00)
Make this moment ~~ THIS MOMENT RIGHT NOW ~~ count!

~Delcie


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SHER65's Photo SHER65 Posts: 3,517
2/8/08 6:21 P

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Update:

1. I got over 7 hours! Have felt drained this week, so needed the extra hour or two I've been getting this week.
2. Had some quiet time: Read a chapter of The Purpose Driven Life.
3. Positive Comment: I won't let gaining 1lb cause me to overeat.
4. Biggest Challenge: Had my weigh-in today and gained just over a pound- found it hard to stay within my calories this week.




"Forgetting what is behind and straining towards what is ahead, I press on towards the goal...." Apostle Paul

Choosing change= Changing choices..... Me

DON'T YOU DARE STOP
Transformation is not a future event.....it's a present activity
..the ever encouraging Jillian Michaels



Sher
England




 Pounds lost: 19.6 
 
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STCRMORA's Photo STCRMORA SparkPoints: (6,717)
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2/8/08 2:19 P

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Hi everyone, Today I got 8 hours of sleep, can you believe it!!! I set the intention to sleep and I did. I have not slept so well in a long time. I took my daughter on a road trip earlier this week she is trying to decide which college she wants to go to in the fall. I did not eat so well. So I am glad that I have this place to come back to to get back into the swing of things. Thank you sparkers for being there. Isn't life wonderful!!! I feel so blessed. Sleep is mood altering, this is great.

Have a wonderfull weekend.

Crystal



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KATIEM5 Posts: 774
2/8/08 9:00 A

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got to the gym for a great workout.

1200/100/740

Katie

ROSIEJP's Photo ROSIEJP SparkPoints: (146,168)
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2/7/08 11:30 P

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1) I got 7 hours of sleep. I'm still feeling under the weather, so it was much needed.
2) Quiet time: I loved my relaxation yoga tonight!
3) Positive Comment: Don't let other people's anxieties affect how you view yourself.
4) Biggest Challenge: Trying not to munch tonight while I was studying. I managed to resist temptation!

"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world."
- Joel A. Barker


 current weight: 163.0 
 
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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,823
2/7/08 10:10 P

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Update:

1. I got over 7 hours!
2. Had some quiet time: Read my book as well as taken a nap!
3. Positive Comment: Continue to trust in the Lord and I will make it!
4. Biggest Challenge: Had my weigh-in today and was a little disappointed. I did not lose any weight. So, I have to really work on my eating habits!

Steph


Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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SEXY4DARYL's Photo SEXY4DARYL Posts: 3,017
2/7/08 10:07 P

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emoticon My sleeping is getting a little better. Last night I snuck some sleep at work. DON'T tell. I also laid down for a few hours this afternoon.

emoticon Last night I gave myself a nice foot soak and rub. This evening I cleaned up the kitchen a little early and sat on my butt while the rest of the family cleaned the living room.

emoticon I'm doing really good with my exercising. Also, last night I ate when I wasn't hungry. I didn't beat myself up. I just moved on and didn't use it as an excuse to pig out.

emoticon My biggest obstacle is still me, but I'm getting better. I'm not using the fact that I'm upset with someone as an excuse to blame them for my overeating. I'm fat, because of me and I will get thin because of me.

Make this moment ~~ THIS MOMENT RIGHT NOW ~~ count!

~Delcie


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