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SINESTRA is a SparkPeople Motivator!

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Envisioning is the easy part, so easy that we do it for years. Now is the time to execute so that we can get to the enjoy phase.

Instead of envisioning far off goals, I'm attempting to envision smaller goals which I CAN execute and enjoy in the short term. This will help me stay motivated.

My Journey, My Way.

It was all done one step at a time. Baby steps, sometimes very hard steps. But I put my mind to it and just did it.

1. The first 4 weeks on SparkPeople I concentrated on just one thing: Eating a well balanced, nutritional Breakfast, Lunch and Dinner

I really started concentrating on one meal at a time, first making sure I ate them and not skipped them. Then making sure breakfast was healthy, not a donut and coffee, or just coffee. Once breakfast was under control, I concentrated on dinner. We planned salmon once a week, we cut read meat down to once a week, we switched to wheat pasta once a week. We eliminated fast foods. Once breakfast and dinner were recorded, I was able to fill in the nutritional gaps with lunch. I'd see whether I needed fat or protein or carbs and choose the appropriate foods for lunch to fill in the gaps.

2. My next 2 week goal was: Portion Control

This was a big one. Gone were the plates of spaghetti, I knew what a serving size was. Gone were second helpings. Leftovers got frozen into homemade TV dinners for another meal. I visualized my plate cut in half, then the top half cut down the middle. The two top quarters held the meat and starches. The bottom half was vegetables. There's only so much pasta you can fit in a quarter of a plate!

3. The next few weeks goal: Learning to eat the RIGHT stuff

Fruits and Vegetables - Added one or both to every meal. Salads became a nightly addition. Sometimes, a large salad was the whole dinner, with nuts or egg or cheese or meat for protein.

4. It wasn't until April that I was ready for the next habit: Water

64 ounces or more a day is now a habit. I used to drink coffee from 6AM to 11PM. I still have my coffee, but it's one cup in the morning and one cup after dinner. The rest of the day my water bottle is by my side and dinner time finds me drinking fresh brewed green tea, iced, no sweetner, just lemon on occasion.

5. April was also the month that this HAD to start: Exercise

Walking - this one took a bit of work and concentration also. Got myself a pedometer. Saw that 10,000 steps a day was healthy. First day I saw I did 850 steps! 850? That wasn't even on the chart! I must be in a COMA! For the next week, I averaged about 2500 steps a day. I walked around the house, I made 10 trips up and down the stairs, on PURPOSE! I set goals for myself to increase my weekly average by 10% until I got to 10,000 steps. I'm now comfortably walking 12,000 steps a day. I walk 7 days a week, 4 days are casual long walks outdoors, 3 days are either a 4 mile or 5 mile Walk Away the Pounds video - which adds a greater intensity than a casual walk.

6. Finally in May I was ready for the next habit: Strength Training

3 days a week, slowly increasing reps or weights after a few weeks.

7. The big one: Weight Loss

I don't have to think about this one. It just happens. I weigh once a week, just to keep track. I don't fret over the number, I just write it down and worry about how I'm doing on my lifestyle changing goals. If I'm true to my habits, the weight will take care of itself. One thing less I have to worry about.

Member Since: 1/9/2007

Fitness Minutes: 14,458

My Goals:
*Goals met*

-Work on portion control.
-Eat a healthy balanced meal every meal and do not skip meals.
-Add Cardio exercise every day.
-Add Strength training 3 days a week.
-Drink 8 glasses of water every day.
-Work up to 10,000 steps a day.

*Goals in progress*

-Focus on one thing at a time until it's a habit.
-Declutter my home, my surroundings, my tasks by breaking them down to smaller goals and accomplishing them.
-Remain motivated by setting new goals and challenges.
-Encourage others to move forward, no matter how slowly.

My Program:
While eating healthier and the correct portions has become a habit now, I still track what I eat daily.

Adding a bit more exercise to my daily routine.

Allowing myself a sweet treat on Sundays.

Setting new challenges for myself until the new goal becomes a habit.

Personal Information:
If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.
- Henry David Thoreau

Other Information:
Buildings aren't built from the top down, you have to lay the foundation first. The stronger the foundation, the more likely your building will be solid and stand for a long time. Everytime you learn something, you lay a brick. Everytime you add a new good habit, you lay a brick. Everytime you break an old bad habit, you lay a brick. Everytime you make a wise food choice, you lay a brick. Concentrate on your foundation, the pounds will drop without you even paying attention to them.

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