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RONDAJO56's Photo RONDAJO56 Posts: 5,313
11/11/18 5:11 A

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Wow! Almost a month again!

Life is just like painting
Draw the lines with prayers
Erase the errors with REPENTANCE
Dip the brush with lots of patience
And colour it with family LOVE...
Happy Sunday Morning..!!
Have a blessed Sunday.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
10/14/18 12:44 P

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WOW! It's been a month since I was here!
I've come up with a new buddy system that won't start until Jan 1st and it's going to be a few of us-- and there will not be any challenges--- We will make a commitment to exercise EVERY day & to check in EVERY day for a year! And to make it more fun I think we will walk the USA. Each day we will see how many miles we covered as a team and talk about what we saw. One fitness minute will equal 1 mile. It's still a work in progress. Think about if you'd like to join. But make sure you are willing to commit for ONE WHOLE YEAR--- EVERY DAY! Commit to at least 10 min every day (I am hoping we do more but the days we don't want to -we still do 10)

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/12/18 7:36 A

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It's Wednesday and I made it to mom's yesterday. I packed 7 boxes. We went out for Thai food. It was good. I ate part there and the rest last night. I think I'm borderline on calories.
I did good on my goals.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/9/18 11:50 A

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to lose at least 1.5 # per week. 18# in 12 weeks (10/17 goal weight 194.4; 11/28 185.4)
1. Track all of my food to stay under 1550 calories
2. Minimum of 10 minutes of fitness daily and at least 150 minutes weekly
3. Positive self-talk at the beginning of each day (note I love this goal!!!)
4. Eat at least 5 servings of fruits and veggies daily (except day of fast)
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu
8. Fast from Fri evening to Sat evening weekly
Reward: every 30# lost I get my hair done! I also have smaller reward for achieving my goals.


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/8/18 9:47 A

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Good Morning! It's a beautiful day! Thank goodness it is my day of rest. I'll walk the dogs this morning, do some reading, watch some TV, sit in the hot tub, fast until 630p. My puppy wants me to get my shoes & socks on. He's over here scratching my arm- trying to get my attention. He says lets go mama- time to walk. I swear these animals have built in clocks.

I stayed under 1550 calories yesterday!! emoticon I get another star for my calendar. That makes 5 out of 15 day's goal for Sept. (5 out of 7 I think is GREAT for me) This month will be better than last month!! emoticon

Yesterday's break challenge 26 out of 33!! I don't think I'll ever get all 33 in one day. Yesterday's goals all done! Had a great day! Was busy all day. Now I am exhausted today but that's ok because today is my day of rest until 630p. I'm weird- I set up a schedule that my Sabbath runs from Friday evening (630p) until Saturday evening (630p) also trying fasting on the same schedule. Today my plan is drink lots of water, listen to music, and SMILE BIG & BE HAPPY!!


BeLeaf in Yourself emoticon This is important as what you put into the challenge you will get back from the challenge. emoticon BeLeaf that you can and you will.
Have a wonderful Saturday!!



Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/8/18 12:00 A

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What a day!
Did BLC TNT workout which consisted of 20 min ST; Jessica Smith Walk n Talk video; walked the dogs: stretch routine & work from 930a-330p. Then jump in the hot tub to help all sore muscles; went to dinner.
I'm trying a new thing--- 24 hour fast but it begins at 630p-630p So in away I only miss breakfast & lunch but it's 24 hours no food! This morning I had yogurt & berries & dinner was fish n fries. No lunch- was too busy. But I managed getting all my calories in.


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/6/18 11:25 A

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iT'S tHUSDAY! I have a busy day ahead. I will write more later.. Need to make breakfast & do readings. Need to be at church at 930.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/5/18 12:21 P

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yesterday I went over on my calories. 3 of 15 keep going!!
I did my ST
Walk
Weeding yesterday.

Today walked- dis some weeding- knees too sore to do anymore.
I've been doing really good at my keeping up on my daily readings!
Today I need to work harder at staying in control
Tonight is Bible Study at the church and I usually mess up on my eating there. They don't really make healthy foods.
Lisa finally called me yesterday afternoon and we have reschedule for Friday.
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch
BLC starts today! I think I will start another journal for my BLC38. Maybe I should make a spreadsheet of my progress for the 12 weeks. I want something easy to keep track & to read easily!


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/4/18 4:54 P

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today was a great day!
Lunch turned out great!
Dogs behaved themselves
It's raining
Lisa never called or showed. Suppose to start the fall festival
BLC start tomorrow-- excited.

3 of 15 not over 1550 & still going!


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/3/18 7:40 P

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It's Monday evening and I almost forgot to write here.

Today I was up very early and I vacuumed, swept & mopped, washed my comforter, walk the dog. I've also been working on my menu plan. I've stayed in my calorie range for the past 3 days so far!!! I'm trying to do 15 days in Sept. I fasted yesterday.

Tmw is the first day of BLC38! Weigh in day!
tmw iss bible study lunch at my house -- making ck n rice & sliced veggies!

guess that's bout it.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
9/2/18 12:02 P

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WOW! I got busy & didn't write in my Journal. Today is Sunday.
Friday I worked King's Cupboard from about 830a to 130p & then went out to lunch. Got home around 330p. Then overate and went to sleep.

Saturday- church at 2p. Also met with Lisa. She'll be coming over tues to discuss how we go about planning the festival.

Today I'm trying to fast. Started yesterday at 630p & it's only 9a. Shooting for 630p tonight. And I'm hungry! Drinking water!!! This is the first time I've tried doing this since I was a kid. Hoping it will help me with overeating. I'll try one day a week. Plus it should help spiritual too.

“I have not failed. I’ve just found 10,000 ways that won’t work.” ~Thomas Edison

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/30/18 8:45 A

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Good Morning Thursday!
It's going to be another awesome day! Thank you God for such a beautiful morning. It's nice and cool! 66.Well 69 now! I can't believe I've had the doors & windows opened for the past hour and the house hasn't cooled down.

Last night Bible Study went good. I was afraid the food I made was too greasy but everyone seemed to like it! So that's cool.

Today is going to be a busy day. I have Bible Study with the pastor this morning- then have to pick Yvonne up & off to a bread run we go! Then back to the church to prep for tmw. King's Cupboard Day!

Time to get going! Need to take Keoni for walk & he's bugging me already!

Todays fitness tip: Know that it's never too late. No matter how old you are, how unfit you feel or how long you've been inactive, research shows that starting a more active lifestyle now—through consistent, moderate-intensity activity—can make you healthier and improve your quality of life.

Edited by: RONDAJO56 at: 8/30/2018 (08:47)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/29/18 11:26 A

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emoticon Trying to get back on track and I need to start writing in my journal every day!
Right now I am working on a 4 week break challenge. doing okay. I have 2 days of staying in my calorie range. And the scale is going down.
Yesterday I did a whole 10 min ST (I do walk every day)
I planned this weeks menu and some of next months.
I am also working on the next round. I planned a 10-week USA road trip. Now I need to write up the rules so everyone will understand how this 12 week challenge works. I'm changing things! We won't be recording our weight but we will record our pounds lost.We will have a plan our fitness routine for 4-6 weeks and then change it. But every week we will increase our minutes by 10%

Edited by: RONDAJO56 at: 8/29/2018 (11:32)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/21/18 6:45 P

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inspiration -

I Just Lost 120 POUNDS! www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6519429


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/20/18 9:08 A

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working on new round.
WEEK 1 GOALS~~
Set 12 week weight loss goal:
Set daily goals to reach big goal
(fitness, calories daily & weekly weigh in)
Track daily goals
set half way mark (6 week goal) (challenge #76 should be the beginning of 6 weeks)
6-weeks Review/set goals
set 3 fast break goals
Log in to SP & spin wheel daily
make vision board or some kind of visual support
Set up reward schedule- Daily ~ weekly~ 6 weeks~ 12 week~
Example daily: set 3 fast break goals
calorie range
15 min daily fitness goal = 8 goals- give yourself a star for every goal you achieve
weekly- 8x7=56 possible~ 80% achieved= 45 stars= bigger reward- new music or something you really want.
6 week goal achieved: something really big- new hairstyle, mani/pedi, new outfit, etc
12 week goal achieved: Day spa day! romantic weekend- anything that is really special to you.

READ: Need Incentive? Ok-Put Cash In Your Stash
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6517509


ALOFA0509 -makes a vision board every month:
www.sparkpeople.com/mypage.asp?id=ALOFA050
9

CJWORDPLAY; Lots of interesting stories here! How about a virtual friend for 1 year daily exercise! Sounds like a great idea to me: JOIN THE PARTY: Celebrate Our One Year Exercise Streak www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6498784

Part 2: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6499069

TUBLADY- 2009 335 lbs_ Look at her today! www.sparkpeople.com/mypage.asp?id=TUBLADY

Edited by: RONDAJO56 at: 8/20/2018 (11:26)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/6/18 8:27 A

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https://www.bing.com/images/search?q=hwange+national+park&qpvt=hwange+national+park&FORM=IARRSM

Hwange national park & Victoria falls
https://www.bing.com/images/search?q=avondale+flea+market%2c+zimbabwe+africa&FORM=HDRSC2
Avondale Flea market:

Harare (/həˈrɑːreɪ/; officially called Salisbury until 1982) is the capital and most populous city of Zimbabwe. Situated in the north-east of the country in the heart of historic Mashonaland, the city has an estimated population of 1,606,000 (2009), with 2,800,000 in its metropolitan area (2006).
https://www.bing.com/images/search?q=harare+city+pic&qpvt=harare+city+pic&FORM=IGRE

I am so amazed at all the large cities I have seen. I was expecting a lot of small villages. It never occurred to me that they would have cities like the United States. The town I live in is 28,000.

Wild & life Trust & Zen-STATEMENT
To establish an Elephant Orphanage Nursery in the region of Greater Harare, at the Wild is Life Trust, for multiple milk dependent Elephant calves. Only Elephant calves that are rescued due to causes such as poaching, drought, Parental abandonment/death, etc. will be candidates for this project. http://www.wildislife.com/zen.html
https://www.tripadvisor.com/Attraction_Review-g293760-d2228796-Reviews-Wild_Is_Life_Trust_and_ZEN-Harare_Harare_Province.html#photos;aggregationId=&albumid=101&filter=7&ff=175124650

https://www.bing.com/images/search?q=wild+%26+life+trust+and+zen&qpvt=wild+%26+life+trust+and+zen&FORM=IGRE

No elephant will be willfully or purposefully taken from the wild, without genuine cause for rescue.

This is a pioneer project for Zimbabwe. This project has been successfully implemented in 2 other African Countries.

Edited by: RONDAJO56 at: 8/6/2018 (12:05)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
8/2/18 3:37 P

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A - A challenge only becomes an obstacle when you give in to it.
W - Welcome each new day with a smile.
E - Every day is a chance to begin anew.
S - Stop being your own worst critic, and start being your own best friend.
O - Overcoming adversity takes persistence, but the payoff will be worth it.
M - Make today count!
E - Exercise - even if you can only find ten minutes.


A - All that we are is the result of what we have thought and believed..
U - Unlimited opportunities are waiting for you today.
G - Great changes may not happen right away, but over time many raindrops will fill a stream.
U - Until you decide to change, nothing else will change.

S - Success consists of getting up just one more time than you fall.
T - Today you will be positive and happy!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/30/18 11:28 A

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List: How many can you do in a day!
drink 8 glasses of water
eat 4 servings of veggies
eat 2 servings of fruit
stay in calorie range
Share a recipe
Plan meals & snacks for the day
Stick to your planned meals & snack for the day
No night time snacking (before bed time)
Track your foodS
get 6-8 hours sleep
do 15 minutes of exercise
do something outside for 15 min
Perform your planned/intentional workout with a buddy (walking the dog counts-furbuddy)
encourage a teammate-spark page or goodie
15 minutes of me time
post a NSV (post on nsv thread)
Todays goal is: (post it on the goal thread)
Share a goal w/someone who will keep you accountable (or post it daily on LoL chat)
hug someone
Post motivational quote on LoL Chat Thread
Play motivational music
Give yourself a Pep talk
Reward yourself
Spiritual~ Read your Bible, mediate, study & pray according to your religion, (if atheist-check out Netflix- A case for Christ- (t's a true story written by an atheist.)
Each thing is worth 1 point and may repeat -goal make 10+ pts a day minimum-- if you complete entire list in same day BONUS POINT 25- can do daily.

Edited by: RONDAJO56 at: 8/8/2018 (20:15)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/16/18 7:42 A

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The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

- EAT MORE broth-based soups like chicken broth and vegetable broth.
- EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
- EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
- EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.

TIP: Start your meal with a bowl of broth-based soup or a low-calorie salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.

Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.

- EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.

TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.

Make It Work
Now that you know which foods have the staying power, it is important to spread these satisfying foods throughout the day into designated meals and snacks. Then you'll be reaping the benefits all day long.

Even better, slow down and savor every bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/15/18 8:14 A

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Don't have time for a full workout.
break your exercise session into 10-minute increments throughout the day. By the end of the day, you'll have completed a full workout!

Be flexible. Have a backup plan when weather, illness or an unexpected appointment gets in the way of your workout. Instead of walking outside on a rainy day, take your workout inside. If you're short on time, do a quick exercise session—it's better than nothing at all!

Edited by: RONDAJO56 at: 7/18/2018 (00:52)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/14/18 4:37 P

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You are braver than you believe, stronger than you seem, and smarter than you think.” ~Christopher Robin

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” ~Norman Vincent Peale

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/7/18 10:41 A

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I GOT OFF TRACK FOR THE PAST FEW WEEKS! Trying to get back on track again!
Checking out plateau busting (even though that's not the problem but maybe new attempt will motivate me)
Here's how the program works.

First, we want you to refocus on 5 key habits that will help you stay on track and start losing. They are:
One: Weighing, measuring, and tracking every food and beverage that enters your mouth using the SparkPeople Nutrition Tracker. No eye-balling!

Two: Tracking your fitness minutes and calories burned using the SparkPeople fitness tracker.

Three: Eating high-quality foods that promote weight loss. This means nutritious whole foods, like fruits, veggies, whole grains, lean protein, and low-fat dairy.

Four: Drinking at least 64 ounces of water per day.

And five: Celebrating at least one non-scale victory to help you stay motivated.

Your daily check-ins will remind you of these habits and give you a chance to rank how well you feel you completed your check-ins for the day. Through your check-ins, you will quickly learn which habits you are already implementing well, which habits you need to ''tweak slightly'' to make them even more powerful for weight loss, And which habits you have let slip by the wayside. You'll need to focus on these problem areas to bust through this stubborn plateau
______________________________________
1. Noticing how your clothes fit. If your clothes are getting loose on you, that's a sure sign that you're doing something right! If your clothes are baggy and the scale isn't budging, it probably means you're losing fat and replacing it with muscle.

2. Focusing on progress pictures. Taking progress pictures is a great way to measure real progress. It can be hard to notice the subtle changes in your body since you see yourself every day. But if you take progress pictures every few weeks, wearing the same clothing and taking pictures at the same angles, it will be easier for you to see the changes that are happening in your body. If you can, print off your pictures and arrange them chronologically side-by-side on a wall or bulletin board in your home or office to keep you focused on how far you've come. If you like gauging your progress in a more quantifiable way, taking body measurements every few weeks is another good alternative.

3. Starting a SparkStreak. SparkStreaks are great for keeping you accountable to your healthy habits. It can be very motivating to see how long you can keep a Streak going for. Remember, you're on this journey not just to lose the weight, but to be your healthiest self possible. Even when the scale isn't moving, SparkStreaks can help you focus on the bigger picture. Try measuring the days you've gone without bingeing on junk food, or start a 10-minutes-per-day exercise Streak. If you're consistent with healthy habits like these, the weight loss will come in time.

4. Noticing the little things. Other non-scale victories aren't as measurable, but can still be extremely satisfying and motivating. Maybe you don't get as winded climbing a flight of stairs now that you've lost some weight. Maybe you can play with your kids longer. Perhaps it's become automatic for you to make healthy food choices, or maybe you've made fitness a non-negotiable part of your life. All of these little things add up to better health in the end, and if you stick with these habits, they will lead to weight loss. The most important thing is to be consistent with the healthy habits you've already developed, and don't stop doing them just because the scale isn't moving.

Your action step for today is to find YOUR non-scale victories--and celebrate them! When you start thinking about it, you might find that you've made dozens of non-scale victories that prove you're making some progress after all. It's all just a matter of shifting your perspective to look at the bigger picture.
____________________________________

Today's Program from Your Coach - Taking Your Workouts to the Next Level
Hi I'm Nicole, your personal fitness coach from SparkPeople.

It's great to be CONSISTENT with exercise, but if you're TOO consistent, you workouts could actually be contributing to your plateau. How can that be? Well, your body is smart, and it adapts when your workout routine becomes, well, routine. If you always use the elliptical at level 7, you become more efficient at it and actually burn FEWER calories over time than when you first did that level. That's because your body adapts and you get fitter, which means you're more efficient. What you did in the beginning to lose weight may not be working for you anymore. That's why you always need to be thinking about taking your workouts to the next level.

Here's how. First, consider your workout intensity and whether you can push it to a higher level. Have you been phoning in your workouts? Maybe you aren't trying as hard as you did in the beginning? Or perhaps you've just been exercising at the same general intensity level for a long time. Now is the time to bump up that intensity so that whatever workout you are doing feels challenging for you. Remember, if your workouts are going to CHANGE your body, they have to CHALLENGE your body.

Another way to continue challenging yourself is to increase the number of workouts you do each week. When you first started exercising, maybe you were only exercising 2-3 times per week. This is actually the minimal level recommended and a perfect place to start out. But most fitness experts (myself included) recommend that people exercise 5-6 times per week as they get fitter. If you're not doing that much yet, starting to increase the number of workouts you do each week is a great way to get that scale moving again.

If you can't squeeze in another 1-2 workout sessions during the week, try working out in longer blocks of time. For example, add 15 more minutes do your current workout time. Even if you're only working out three times per week, that adds up to an extra 45 minutes of calorie burning!

There's no getting around it: This is YOUR sign that it's time to push yourself to a new level of fitness. Start experimenting with a combination of higher intensity, longer duration and more frequent workouts, and you'll be on the road to busting your plateau in no time!

Until next time, keep moving forward.

______________________________________________

5 Ways to Build Consistency


You don't have to be an expert to figure out that consistency is essential to successfully change your life, your health, and your weight--especially if you want to break through a stubborn weight-loss plateau. But it's also pretty clear that building a consistent routine of regular exercise and healthy eating is not an easy thing to do. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you're going to have to work at it pretty diligently--even when you don't feel like it. The hardest part is always getting things started. But once you're moving, staying in motion and picking up speed becomes a lot easier. There are a lot of ways you can gradually build momentum to form consistent life-long habits. Here are some examples:

- Start with something that's pretty easy to manage and build up from there. Set a goal of one 10-minute exercise session per week. Then increase it to two 10-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you're exercising as long and as frequently as you should in order to reach your goals. The simple act of setting aside some time for exercise every day, no matter how little, and sticking to it is enough to start building the habit.

- Find an accountability buddy--someone who knows about your plan and is willing to give you a push when you feel like slacking off.

- Join a SparkPeople Team or a Challenge. It's always harder to let someone else down than it is to let yourself off the hook.

- Employ an excuse buster. Find a friend, family member, or SparkPeople member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse. You'll probably find that this makes it a lot harder for you to believe your own rationalizations.

- Always have a plan B. Because life is unpredictable and complicated, you need to have plan B ready--even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn't work out as planned. Obviously, you can't foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don't feel very energetic. Those surprises won't throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you're short on time; stash your exercise clothes at the office for a quick workout when you can't get away.

Start using these simple tips today to keep up with your consistency. If you make an effort to stay on track with your goals every day, I guarantee you'll break through your plateau in no time.

______________________________
Today's Program from Your Coach - 3 Ways to Shake Up Your Cardio Routine


A few days ago, Coach Nicole talked to you about the importance of changing your exercise intensity, frequency, and duration. Today, I'm going to go over three more specific strategies that you can use within your cardio program to start shedding those pounds again in no time!

- One of the best ways to turn up the heat on your cardio program is by incorporating interval training. Intervals are a great way to torch more calories and fat while strengthening your heart and endurance.

Instead of running on the treadmill at one steady pace for your entire workout, try adding in one-minute bursts of a higher speed. The higher-speed intervals can be anaerobic (where you're working as hard as you can, at over 85% of your estimated maximum heart rate) or aerobic (where you're between 75%-85% of your maximum heart rate).

If you're a beginner, try going for three minutes at a slower pace, followed by one minute of the faster pace, and work your way up to anaerobic exercise. Depending on your fitness level, you can vary the speed, intensity, and duration of your intervals. It can be as simple as walking for a few blocks, followed by jogging for one block.

Remember that the point of interval training is to push yourself just beyond your comfort zone, but not so far that you become injured or exhausted. Consult with your doctor before beginning any type of interval training, since it can be hard on the heart.

- Another great way to change up your cardio workouts and beat exercise boredom is to try circuit workouts. Circuit workouts are comprised of a series of moves that you do in order. These workouts can include consecutive sets of cardio movements, or a mix of both cardio and strength moves. An example of a cardio circuit would be:

25 jumping jacks

30 seconds of high-knees

20 seconds of jump rope

30 seconds of skaters

5 tuck jumps

The nice thing about circuit workouts is that you can modify them to suit your personal fitness level. You can do as many rounds of the circuit as you'd like--as long as you've worked up a good sweat by the end! You can even rest for 30 seconds or so between the moves to catch your breath. Since the amount of time you spend on each move is so short, the workout will fly by!

- One more way to spice up your cardio routine is to try and make your workout into a competition with yourself. Many people simply go to the gym, do their standard routine on a cardio machine, and get out. But what if you turned your workout into more of a game? Instead of plugging away on a machine and doing the same amount of time at the same resistance every day, try timing yourself to see how long it takes you to run a certain distance. Then, the next time you work out, aim to beat that time. Seeing this measurable progress over time can be extremely motivating, and gives you something else to focus on other than the calories you're burning.

So, what are you waiting for? Try one of these techniques to change up your cardio routine today. Your body will thank you soon with a drop in the scale!



Edited by: RONDAJO56 at: 7/15/2018 (14:14)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
7/4/18 1:24 P

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Good morning!
It's weigh in day & I flunked! I gained 3lbs. I can't keep Ms. Pacman locked up! What's even more disturbing is not going to make my goal weight by July 25. And I was sooooo close so many times last month. I need to lose 8lbs. Bummer and I thought I would make it there a couple of weeks ago.

I hope everyone has an awesome weigh in.!!

HAPPY 4TH OF JULY!

What the 4th of July means to me:
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6504566



I signed this last dec and I'm resigning it today!!

Today, I promise I will not quit.
I pledge that no matter, how many ups and downs I pass through, I will continue on my journey.
I pledge to make a NEW START today, and forgive myself for my past, and to stop being so critical of myself.
I pledge to take control of myself, to stop making excuses, and stop blaming other people or situations.
I pledge to treat myself as I would my best friend, because that is who I am.
I pledge to stay in the race and to be a WINNER!

SIGNED: 12/27/17 RondaJo

Signed 07/04/08 RondaJo

: " Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses."

- Norman Vincent Peale

HAVE A GREAT DAY AND BE SAFE.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/30/18 8:32 A

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Today's Program from Your Coach - 2 No-Fail Motivation Techniques
Hi, SparkGuy here, your motivation coach and the founder of SparkPeople.

Today, I want to share 2 fun motivation techniques with you.

These motivation techniques are part of the Lifestyle Change stage (Stage 3), but we wanted to share these with you now because we know they can start helping you stay motivated today.

At SparkPeople, we have developed many different motivation options because we know that different people are motivated in different ways. Some techniques might feel awkward at first (like giving yourself a pep-talk), but I promise that they will grow into great tools with practice.

Here are the 2 techniques we'll focus on today:

1. Positive Self-Talk
2. Motivational Moments

First, let's talk about Positive Self-Talk.

This is really giving yourself a pep talk--an example of learning how to be your own coach in different situations.

When I face a challenge, sometimes I'll just take a few minutes to give myself a pep talk--even if it's as simple as saying ''Come on Chris--you can do this! Let's go!'' This is a great way to not only be my own coach, but also my own cheerleader--which we all need sometimes.

You might think this sounds silly at first, but many people do the exact opposite of this: Many times when people face a challenge or make a mistake, they will beat themselves up with self-criticism. For example, I can remember many times in my past where I'd regularly say, ''Chris, you are such an idiot!'' In this case, I was being my own worst enemy instead of my own coach.

Do you ever beat yourself up? If so, now is the time to put a stop to this, one pep talk at a time.

Imagine the vast difference between beating yourself up and being your own best cheerleader.

You deserve to love yourself. I know you are worthy of this.

Second, let's talk about Motivational Moments.

I'm always looking for different things that will motivate me or other people. Let's face it--reaching challenging goals can be, well, challenging. So we keep looking for ways to make reaching goals easier and share those ways with our members.

At SparkPeople, we realize that there are many natural motivators out there that people can use to give them a spark to stay on track. Even better, these are often fun and entertaining in addition to helping you reach your goals.

By adding these types of natural motivators to a program like SparkPeople, you dramatically increase the power of these motivators. Instead of providing fleeting motivation that is here today and then gone tomorrow, you can use these as part of your daily journey with SparkPeople to help you continue growing and moving forward to reach your goals.

Here are some of our favorite types of Motivational Moments:

1. Success stories--reading about other people like you reaching their goals is a great way to stay inspired.

2. Music-- I love listening to a song in the morning as part of my daily routine and visualizing my goals as I listen

3. Movies--movies are incredible ways to conjure emotion that can carry you forward

4. Inspirational quotes--sometimes, a great quote can stick with you. One of my favorites is: ''From a tiny spark may burst a mighty flame''--by Dante

5. Get outside!--there is great beauty in nature and we often don't get out enough to enjoy it

Today's action step is to choose one motivation technique and start using it to turn your spark into a flame!

Are YOU ready to get motivated?

That's all for today--SparkCheers! I'll be rooting for you!

emoticon
Today's Program from Your Coach - 5 Minutes a Day to Lasting Success
Hi I'm Dr. Birdie, your personal health and wellness coach with SparkPeople.

For you to succeed at weight loss, healthy habits have to fit INTO your life--not the other way around. The SparkPeople program is designed to fit into your lifestyle, but you still need to plan ahead and find the time for your new habits.

You're already busy, and the thought of adding something more to your day may seem daunting. But it doesn't have to be. Here are some of my top tips for finding the time for healthy living--the very same tips I used to lose more than 140 pounds myself as a SparkPeople member. I call this your ''SparkTime.'' It's finding little pieces of time each day that you can use to focus on your goals. Here's how.

--First, Spend 5-10 minutes every day--in the morning or the evening--to plan for the day ahead. Review what happened the previous day--what you did well and what you could work on more. Plan your meals, workouts, and any other actions you know you need to take to reach your goals the next day. Add these tasks to your calendar or planner like any other appointment. And like any other obligation, don't cancel on yourself!

--Next, Look at your schedule and find 10-minute chunks that you can use to fit in exercise. Could you squeeze 10 minutes into your morning before work or school, during break time or lunch, after dinner, or anywhere else that you have a little downtime in your day? Write these times on your calendar as well, along with what you plan to do for exercise, whether it's a walk, some bodyweight training or a few trips up and down the stairwell at the office.

Your ''SparkTime'' should be a daily ritual that only takes a few minutes, but has a lasting effect on your day. It gives you time to focus on your goals, remember why you set them, learn from your progress and mistakes, and plan for the habits you are trying to develop. It may seem trivial, but it really does have a lasting impact on your motivation and your success.

For your action plan, I want you to plan your SparkTime. What time of day makes most sense for you to focus on the day ahead and learn from the day before? Put this on your calendar and make it an ongoing part of your goal-setting plan.

Until next time, never give up, and Keep Sparking!

Edited by: RONDAJO56 at: 7/2/2018 (16:33)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/25/18 9:10 A

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Visualization
Close your eyes and imagine all of your goals laid out in front of you on a giant billboard. Why do you want to reach those goals so badly and how will they change your life? What choices should you make today to get you one step closer to those goals?

Imagine holding the amount of weight you want to lose as dumbbells in your hands. Then, visualize yourself walking, dropping the weights little by little and eventually running--completely free of the added weights. How relieved will you feel (emotionally and physically) once that extra weight really is gone forever?

Daily Visualization
Take a minute today to collect all the negative thoughts or feelings you've been experiencing this week. In one deep exhale, let them all leave your body and mind for good. What could you accomplish without the negativity in your life?

For today's visualization, imagine yourself looking at your ''before'' and "after'' pictures after you've lost all the weight. How does it feel to reflect on how far you've come? Keep this image in mind if you find yourself struggling today.

Edited by: RONDAJO56 at: 7/18/2018 (17:28)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/24/18 11:39 A

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ME HAPPY! Checked my weight and I've lost all the weight I gained while on my trip! BOY WAS THAT QUICK & EASY!!! Usually takes me months or at least weeks. And I'm not on full exercise routine yet! Speaking of that- I'm skipping all exercise today.

So far today I've put roast & veggies in crockpot- that way when I get back from Vegas dinner will be done! I love crockpots!!

Everything is watered. garage swept- makes it nicer to use hot tub. I sat in it last night. Keeping the temp turned down makes it nice for summer.

Last night I went in my room and turned on the TV-- no sound. - Turn it off and on- up & down-mute on & off. Several times. was about to give up and then I turned it on again and sound came back. I think that's a bad sign. I don't want to lose my TV. That's how I go to sleep every night.

I found a new tea at the store- Peach. Going to try it out. Have it steeping now. Smells great! Box said it taste like peach pie. That will go good with dinner. Imagine peach pie with no calories! Also trying a new salad- Pear Gorgonzola

I sent out an invitation to everyone I know on SP to join a week long challenge. It's a food feats. I belong to another team and we call our WL Team LoL- stands for Love our Life- Feel free to join us!


emoticon

Welcome Rusty- so glad you made it here! emoticon

Em & Anne your making me feel like I'm some kind of Super Women!! Thank you for all the complaints. That goes for Nancy, Paula, Wyndy, and a whole bunch more people who lately keep telling me I'm doing good. I really appreciate it! Thank you! I love being here for you! (actually it's for me) It really keeps me going by keeping you going!!

Should I leave my icon as it is, or change to energizers bunny again, or put up my sign 70 lbs lost, or do you have an idea what I should change my icon to. I like the excited pic- it makes me smile on bad days! I hope it makes you chuckle too!


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/22/18 9:37 P

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For those that are interested in how I made hand cream, here’s the basic recipe:

¼ cup Shea Butter
1/8 cup Jojoba Oil
1 tbsp beeswax
20 drops essential oil (optional)

Put everything except the essential oil in a double boiler and slowly melt it. Take it off the heat, add the essential oil, stir, and pour into a shallow, wide mouth container. Let it sit for 24 hours and it should be solid enough to use. If you want a less solid mixture then add more oil.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/22/18 1:00 P

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emoticon GOOD MORNING -GOOD MORNING- TO ALL
It's a bright emoticonny emoticon day!!
DON'T FORGET YOUR emoticon
SP"Today's Tip
Plain is best. Research has shown that people who drink plain water tend to have better diets. In one study, researchers found that people who drank more plain water tended to eat more fiber, less sugar and fewer calorie-dense foods versus those who got their fluids from other beverages. "

Yesterday was a great day!! While my carpets were being cleaned and it got really hot outside I took Keoni down to Petco for a bath to get out of the heat. I had lots of time to do things- so I put down weed control fabric around my 3 baby tree and red mulch. I went to spa store and bought a new filter for my hot tub and got some great advice. I bought a gallon of vinegar and put in the hot tub to clean out all hard water deposit. That must have worked great because the jets are stronger. And he introduce me to different chemicals. And I also found out our water here is really high in PH-- That has given me such a hard time. I thought I was doing something wrong. It's not me it's the water!! I also went grocery shopping. Seems like I got more done than that. Guess it took most of the day.

I didn't do TNT yesterday but did it this morning! Starting WEC today!! For the other team.
I took Keoni for a walk & we were out there for 38 mins! And it's hot. It's already 81 & only 843am. At night it's taking forever for it to cool down to upper 70's.

Stay Cool!!
AND I'M FEELIN GOOD! DOIN MY HAPPY DANCE!! 2 more days and I pick up my son in Vegas! Have lots to do today!!



Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/16/18 7:21 P

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I had 232 days of logging in and tracking water & food. 33 weeks of fitness. Went on vacation and wasn't able to check in and didn't track food or exercise. I'm starting all over again. Didn't make my year goal!

But returned Doc to Kyle!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/5/18 12:32 P

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Isn't it another wonderful day!! emoticon I got this morning and did my LCW workout for another team and then I seen my landscape guy outside. So we went down to the house I bought and I should him where I wanted the 2 fruit trees planted. I got talking with the lady who is living there and totally messed up my day's routine. It got too hot to walk my dogs. So now I missed my daily walk. emoticon I still have one more ST workout to do today and thankfully I can do that in my house!! emoticon

What a beautiful day it is! emoticon

Today's exercise: Imagine going to bed later tonight and reflecting on the day, feeling totally satisfied with the choices you made. Isn't that a better feeling than regretting that you didn't do your best?
Anytime today you feel you can't stick to your plan reflect on this feeling!

Now aren't you proud of yourself!! emoticon emoticon I know I am proud of you!! emoticon


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/4/18 3:42 P

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If today you get feeling stress or discouraged take a moment for yourself and close yours eyes and visualize your favorite place- whether it's sitting next to a waterfall & listing to sound of it and feeling the midst from the water and cool breeze or sitting in your bedroom. Wherever that spot is stop and feel how relax you feel- let all of your senses enjoy it-- Now take the feeling with you for the day and every time you feel uptight remember this feeling!!

HAVE A WONDERFUL DAY!! Remember if you are tired of starting over then quit giving up!!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
6/3/18 3:30 P

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Modification
Remember, do what you can. Modify as needed. If you are injured, you can choose another exercise that works the same (or similar) muscles. Remember, it is NOT a failure to have to modify what we give you. This is to challenge you and make you stronger, not hurt you. Participation is important.


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/31/18 10:41 A

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BLC BEGINING MAY 2- ONE MONTH UPDATE! MAY 31


Beggining
Body Fat % 47.5%
Body Water-38.3%
BMI--- 35.3%

Measurements:
waist: 44
Chest 39
Arm 16
Hips 48.5
Calf 16
Weight... 211.8

1 month (5/31)
Body fat 45%
Body water 40.3%
BMI 34%

Measurements
waist 43
chest 38.5
arm 15
thigh 24
hips 46.5
calf 15.75

weight 204.4

Awesome improvement!!


Edited by: RONDAJO56 at: 5/31/2018 (10:42)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/29/18 1:52 P

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THESE ARE GETTING TO FAR DOWN THERE.

emoticon emoticon emoticon
Today, focus on the feeling you get after a really great workout. Are you proud? Relieved? On top of the world? Exercise can be tough to get through, but the sense of accomplishment you get afterward is more than worth it—and so are the results! Keep that in mind during today's workout.

Think about 3 things that are on your bucket list. What goal would you go for if anything was possible? What can you do to feel like that in your life today?

Imagine reaching your goal weight and seeing an old friend for the first time since you began your journey. Picture them congratulating you on your transformation. If you struggle making healthy choices today, think about how good it would feel to receive such a positive reaction for your healthy efforts.
Today, take 30 seconds to visualize yourself sitting in the middle of an open field, feeling the sunlight shine down on your face. Harness that calm, warm energy to put you on the right track for the day.

Daily Visualization
Do you have children in your life (yours, a friend's, or relative's) that could look up to you? Imagine them making healthy choices that they've learned from you. How does it feel to know that a child you care about is on the right track to a healthy life because of your example?

Daily Visualization
Let's start with a quick visualization exercise. Imagine going to bed later tonight and reflecting on the day, feeling totally satisfied with the choices you made. Isn't that a better feeling than regretting that you didn't do your best? What small steps can you make today to end the day with satisfaction?

Daily Visualization
Today, visualize your clothes becoming loose from all the weight you plan to lose. How do you feel seeing your old clothes next to your new clothes? How will this image inspire you to reach your goals today?

Daily Visualization
Imagine yourself inside on the couch. Now picture yourself running outside. What do you notice about the contrast between the two scenes? Which scene is more vibrant and full of life? Remember this if you're tempted to skip your workout today.

Daily Visualization
Close your eyes and imagine all of your goals laid out in front of you on a giant billboard. Why do you want to reach those goals so badly and how will they change your life? What choices should you make today to get you one step closer to those goals?

Daily Visualization
Today, spend 1 minute visualizing that you're standing in front of a powerful waterfall in a beautiful place. Harness that energy and power to help you stay strong all day long.

Daily Visualization
Today, imagine your "future self" giving your past (or current) self a hug. See your future self thanking your past self for having the courage to move forward in this healthy lifestyle journey. How does it feel to look back on your former self with new eyes?

Daily Visualization
Imagine that you are perfectly content with every aspect your life. What does that life look like? What steps do you have to take to make that life a reality? Instead of WISHING, start DOING. Put a plan into action today!

Daily Visualization
Imagine yourself dining out with friends. You know exactly what you want to order, and you have no problems turning down "tastes'' of your friends' food. How does it feel to be so in control of your restaurant experience? Carry that feeling with you the next time you go out to eat.

Daily Visualization
Today, visualize yourself in your favorite place in the world, whether it's your bedroom or a far-off country. Breathe deeply and take in all the positive energy from that place to carry with you today. How can you use some of that good energy to help you reach your goals?

For 30 seconds, imagine yourself sitting alone on a beach, listening to the waves crashing along the shore. Let the calming sounds, sights and smells center you and help you focus on the goals you would like to accomplish today.

Daily Visualization
Imagine stepping on the scale to find that your weight hasn't budged. Instead of immediately reacting with self-hatred and disgust, you remain calm and focus on the positive. What other accomplishments can you be proud of? Use this exercise to prepare yourself to handle this situation in the future.

Edited by: RONDAJO56 at: 6/8/2018 (19:11)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/27/18 4:07 P

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emoticon emoticon QUOTE COLLECTION

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. Thomas A. Edison

When something is important enough, you do it even if the odds are not in your favor. Elon Musk

Without hard work, nothing grows but weeds. Gordon B. Hinckley

Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend to them all the care, kindness and understanding you can muster, and do it with no thought of any reward. Your life will never be the same again. Og Mandino

Knowing is not enough; we must apply. Willing is not enough; we must do. Johann Wolfgang von Goethe

You are never too old to set another goal or to dream a new dream. Les Brown
Read more at: https://www.brainyquote.com/quotes/les_brown_119176?src=t_motivational

A good plan violently executed now is better than a perfect plan executed next week. George S. Patton
Read more at: https://www.brainyquote.com/quotes/george_s_patton_138200?src=t_motivational

Perseverance is failing 19 times and succeeding the 20th. Julie Andrews
Read more at: https://www.brainyquote.com/quotes/julie_andrews_382494?src=t_motivational

Exercise can be tough to get through, but the sense of accomplishment you get afterward is more than worth it—and so are the results!SP

Edited by: RONDAJO56 at: 6/3/2018 (11:52)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/27/18 2:03 P

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went on utube to find some new music. Shawn Mendes - There's Nothing Holdin' Me Back WOW he looks like a teenager! Also listen to In my blood. I like the beat of there nothing holding me back-- I like the outlook of in my blood.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/25/18 5:36 P

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emoticon emoticon nutrition info for my homemade green chili for burritos
Nutrition Facts

6 Servings
Amount Per Serving
Calories
158.8
Total Fat
9.3 g
Saturated Fat
0.7 g
Polyunsaturated Fat
0.2 g
Monounsaturated Fat
0.7 g
Cholesterol
28.3 mg
Sodium
115.9 mg
Potassium
263.1 mg
Total Carbohydrate
4.1 g
Dietary Fiber
0.6 g
Sugars
0.6 g
Protein
13.8 g
Vitamin A
2.9 %
Vitamin B-12
27.3 %
Vitamin B-6
13.2 %
Vitamin C
52.4 %
Vitamin D
0.0 %
Vitamin E
0.5 %
Calcium
8.1 %
Copper
3.9 %
Folate
2.9 %
Iron
7.5 %
Magnesium
4.0 %
Manganese
3.6 %
Niacin
10.0 %
Pantothenic Acid
2.5 %
Phosphorus
10.8 %
Riboflavin
6.8 %
Selenium
11.6 %
Thiamin
5.6 %
Zinc
15.8 %
9 oz cook pot roast
can green chilis
garlic 2 cloves
bell pepper 0.5 cup
onion 0.5
salsa 12T (2/3 c) add 10 calories per serv.
0.5 gluc. powder

Edited by: RONDAJO56 at: 5/25/2018 (20:43)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/21/18 8:00 P

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emoticon Been lots of up & downs since the last time I was here. I've been eating too much. Last week I went over 4 days. So far yesterday & today I'm good. Sat & Sun I slept most of the day. Today I did really good. I took the dogs for a walk got in 3.31miles-- Spent about 3 hours hanging sun screen cloth to make shade area for dogs. I did good today. Went out and looked at trees. I want to plant 3 tree in my Mom's new yard. It's 5 pm and I already have in over 20k steps!! emoticon


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/13/18 2:55 P

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Congratulations! You have a very balanced mindset about your exercise habits at the moment. Make sure you keep up your progress by getting at least 10 minutes of exercise today, too.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/12/18 11:20 A

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emoticon emoticon
Today's Program from Your Coach - Recognizing Smart Carbs
Hi, I'm Becky, your personal food and nutrition coach with SparkPeople.

Carbs get a bad rap. People say they're unhealthy or that they promote weight gain. But not all carbs are created equal. Instead of avoiding carbs, I want you to focus on including "smart carbs" into your eating plan.

Carbohydrates are essential nutrients that provide energy and nutrition for your body, especially if you exercise regularly. The trouble people run into with carbs is overeating them--and choosing the wrong kinds. Think about it: Do you tend to snack on highly refined carbs that do very little for you nutritionally? You know what I mean: Just picture the snack, cookie, soda, and candy food sections of the grocery store. There is little of redeeming quality there, and the foods are heavy in sugary, simple carbohydrates.

Even our meals--breakfast, lunch and dinner--tend to be high in carb sources that aren't that great, like white bread and rice, chips, sugary cereals and doughnuts. And what do we wash it all down with? Drinks that are filled with carbs in the form of sugar, such as soda, sweet tea, lemonade, and fruit punch. When we eat too many of these types of carbohydrates, we increase our risk of heart disease, diabetes, and weight issues.

But that doesn't mean that carbohydrates themselves are bad. We just have to make better choices when we choose our carbs--and eat them in moderation.

So today, challenge yourself to make smart carb choices. Don't snack on empty carbs like crackers, energy bars, or sweets. Instead, snack on fresh fruits and veggies, for example. Don't let carbs dominate your dinner plate; they should fill no more than 1/4 of a 9-inch plate, and when they do, make sure they are whole grain or starchy vegetable--like a whole wheat dinner roll, brown rice, whole-wheat pasta, lima beans or sweet peas.

Today, load up on the nutritious foods that provide the most vitamins, minerals, and antioxidants for your bite. When you choose your foods based on the nutrients they provide you will automatically eat fewer of the processed carbs that aren't doing much more than adding calories to your eating plan.

Until next time, Keep Sparking!
emoticon Today's Program from Your Coach - Look At Me Now


Since you started your SparkPeople program, you've incorporated a lot of healthy habits and reached countless goals. Today's challenge is a chance to reflect on what you've achieved. Today I want you to think about where you started and where you are now. More specifically, I want you to ask yourself, "What can I do now that I couldn't do before?" or even, "What have I tried or experienced that I would have never attempted before I started on SparkPeople?".

Write in your journal, capture a video, or post in your blog a list of all the things that are more fun (or easier) about your life now that you're healthier.

Until next time, I'll be rooting for you. SparkCheers!

emoticon
Today's Program from Your Coach - Shake Things Up
Hi I'm Jen, your healthy lifestyle coach from SparkPeople.

When was the last time you changed your workout routine? Since most people are creatures of habit, we tend to fall into doing the same routine when we exercise, too. Being IN a routine is great because it means you're making exercise a habit. But if your routine involves doing the same workouts and exercises week after week, you could be cutting yourself short.

So for today--or whenever you work out next--your challenge is to change up your workout. Try a new form of cardio, a new class or DVD, or some new-to-you strength training exercises. The point is to do something different to challenge your body in new ways. And you never know: You may just discover something new that keeps you excited about sticking to your exercise routine.

Good luck, and have a great day.

emoticon
Today's Program from Your Coach - Eat Right for Exercise
Hi, I'm Becky, your personal food and nutrition coach with SparkPeople.

To get the most of your workouts, you have to fuel your body correctly and listen to your body's needs. Today, I'm going to review the rules regarding your workout fuel so you can plan your eating around your exercising.

News flash: Most of the fuel you use during exercise doesn't come from the food you've recently eaten! It actually comes from the carbohydrates that have been stored in your muscles, liver, and fat cells.

This means that if your overall daily meal and snack plan is adequate to keep your fuel tanks filled, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning--don't feel like eating is a must prior to your workout.

However, if you have trouble exercising without eating first because you feel tired and somewhat dizzy, then you should be eating. If you have diabetes or hypoglycemia--you may also need to eat prior to exercising. For these situations, maximize your workouts by using one of these two approaches to pre-workout fuel:

Option 1: Eat a small snack (100-200 calories) about 15-30 minutes before you work out. This snack should include fast-digesting carbohydrates and low in fat, like a piece of fruit, a fruit smoothie made with low-fat yogurt, pretzels or crackers, or a small bowl of cold or hot cereal.

OR

Option 2: Eat a low-fat meal 1-2 hours before you work out. At least 45-50% of the calories should come from carbohydrates, which will keep your blood sugar and energy levels stable. Include some protein to help prevent the breakdown of muscle and it will give your muscles a head start on recovery after exercise.

The most important thing is getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

So today, come up with a plan for timing your meals and snacks appropriately so that you can maximize your workouts.

Until next time, Keep Sparking!

emoticon Todays Spark lesson:Sneak In More Strength

Today's Program from Your Coach - Sneak In More Strength
Hi I'm Nicole, your personal fitness coach with SparkPeople.

Sometimes we're lucky if we can squeeze in just 10 minutes of exercise, let alone a 30-minute workout. That's why I love to sneak movement into my lifestyle. Your coaches talk a lot about getting more active and adding more activity to your days, but most often this is walking or stair-climbing. These movements are great for you, but don't forget about working those muscles!

There are lots of ways you can squeeze a little strength training into your days. And whether they become an ongoing habit or just something you do on the days you can't make it to the gym, you'll still benefit. Some of my favorite ways to work my muscles during an average day are: doing lunges or heel raises while brushing my teeth; pumping out a quick set of push-ups at the edge of the bed when I wake up and before I go to sleep; working my core with planks and Pilates exercises while I watch TV; and squatting to load and unload the dishwasher and laundry dryer.

Today I challenge you to find 2 or 3 ways you can incorporate some muscle-strengthening moves to your usual routine. Stick with your plan for the day. And better yet, make it an ongoing habit in your lifestyle going forward. Every little bit counts!

Until next time, keep moving forward.

Sneak It In and Tone It Up-- www.sparkpeople.com/resource/fitness_artic
les.asp?id=1442


emoticon Spark-Up Your Next Workout


I have a fitness challenge for you today that'll really make you sweat. Your challenge is to add a 60-second burst of high-intensity exercise during today's (or your next) workout session. This burst should challenge you, raise your heart rate, make you breathe heavier, and feel tough enough that you're glad it's over when you hit that one minute mark. So depending on your fitness level, how fast or hard you go is really up to you: You're in control.

These bursts do wonders for your fitness level and really stoke your fat-burning engine, too. But it's important that you wait until you are thoroughly warmed up before you do them. Don't start your workout with this burst; and don't do it on its own (without warming up). The best way is to throw it into your next cardio routine--somewhere in the middle or at the very end.

Need ideas? You could turn that walk into a power walk. You could crank up the incline and/or speed in your favorite cardio machine. You could add some challenging plyometrics (jumping) movements such as burpees, broad jumps or even speed jumping rope--anything goes. Just give it your best shot--I know you'll feel the effects. Good luck with today's challenge.

emoticon
Today's Program from Your Coach - Get on Your Feet to Boost Your NEAT
Hi I'm Jen, your healthy lifestyle coach from SparkPeople.

You know that exercise burns calories and helps you manage your weight. But exercise alone isn't the only way to burn up those calories---every little bit of activity you do throughout your day adds up, too. Think about it: A very sedentary person might burn just a couple hundred calories a day by doing basic activities of daily life, things like taking a shower, walking to the car and getting dressed. But a person who leads a very active lifestyle can burn several hundred calories a day simply by moving more: consciously taking the stairs, parking further away, cooking a healthy meal, working in the garden, and walking as much as possible throughout the day.

The truth is that exercise matters--and you should be doing it--but what you do outside of the gym counts, too. The more activity you can do, the healthier you will be and the easier those pounds will melt off. So your challenge today is to keep track of the little bouts of activity you do throughout the day and to try to accumulate 30-60 minutes of activity outside of your workouts.
Some of my favorite ways to squeeze in extra movement are:

-Walking to pick my daughter up from school
-Taking smaller loads of laundry up and down from the basement
-And dancing with my kids in the kitchen while I cook dinner.

60 minutes of movement may sound like a lot, so do your best. But you may be surprised just how quickly and easily it adds up--not to mention how great you'll feel when you do it!
Good luck, and have a great day.


Edited by: RONDAJO56 at: 5/30/2018 (18:27)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/10/18 6:29 P

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Hello Everybody!

I'm still doing good! Last week I lost another 2.6 pounds! Also realized that when I lose 10 more pounds I will finally be less than 200lbs! Hopefully in a couple of months I'll be there. I haven't been below 200 since 2008. BLC37 has completed it's first week- I did good. Hope I can keep it up. I've decided this time through I will add their strength exercises onto my normal workout. It's working so far but their exercises get intense and last round I gave up my workouts to do theirs.

I've been working on my yard. I'm buying a house for my mother to live by me instead of 5 hours away. And I'm fighting with some jerk who thinks he needs my $10,000 more than I do. Even with all the stress and excitement going on I've managed not to overeat! And take time out for fun. Been to the movies, out to eat, had company over twice for dinner, relax in my hot tub. And got my hair done for making another 30#'s gone mark. That's what been going on for the last couple of weeks!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/9/18 2:05 P

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emoticon emoticon
What counts as a serving?

--1/2 cup cooked vegetable
--1/2 cup 100% vegetable juice
--1 cup raw leafy greens, such as lettuce, spinach, or kale
--or 1/2 cup raw vegetables which have been diced, sliced or cut into strips.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/5/18 1:05 P

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emoticon Todays Spark lesson:Sneak In More Strength

Today's Program from Your Coach - Sneak In More Strength
Hi I'm Nicole, your personal fitness coach with SparkPeople.

Sometimes we're lucky if we can squeeze in just 10 minutes of exercise, let alone a 30-minute workout. That's why I love to sneak movement into my lifestyle. Your coaches talk a lot about getting more active and adding more activity to your days, but most often this is walking or stair-climbing. These movements are great for you, but don't forget about working those muscles!

There are lots of ways you can squeeze a little strength training into your days. And whether they become an ongoing habit or just something you do on the days you can't make it to the gym, you'll still benefit. Some of my favorite ways to work my muscles during an average day are: doing lunges or heel raises while brushing my teeth; pumping out a quick set of push-ups at the edge of the bed when I wake up and before I go to sleep; working my core with planks and Pilates exercises while I watch TV; and squatting to load and unload the dishwasher and laundry dryer.

Today I challenge you to find 2 or 3 ways you can incorporate some muscle-strengthening moves to your usual routine. Stick with your plan for the day. And better yet, make it an ongoing habit in your lifestyle going forward. Every little bit counts!

Until next time, keep moving forward.

Sneak It In and Tone It Up-- www.sparkpeople.com/resource/fitness_artic
les.asp?id=1442


Edited by: RONDAJO56 at: 5/29/2018 (13:53)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/4/18 11:00 A

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Edited by: RONDAJO56 at: 5/4/2018 (11:01)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/4/18 10:55 A

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Congratulations—you're on a fitness streak! Keep things fresh and fun by changing up your workouts regularly.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/2/18 12:47 P

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emoticon BLC37 SMART GOALS 5/2-7/25 emoticon

Specific ..........Go from 211.8 to 197.8 in 12 weeks
Measurable.... Lose 1.1# per week
Attainable......Calorie range 1220-1670
.....................Fitness Minutes Wkly 250
...................Water 7/8 glasses daily
.................Eat 5+ servings of veggies/fruit
Relevant.......I want to feel good. Since I have started losing weight I have hurt less and it is getting easier to move! Imagine how much better I will feel when I get down to 135-145. That's my long term goal! These challenges are my short term goals to help me succeed. Who knows maybe it will put me in a better mood too! LOL
Timely........ I will be 197.8 or less by July 25, 2018
..................Half way mark: June 13, 2018 204.8 or less
................ I will lose 1.1 pounds every week.
emoticon Beggining emoticon
Body Fat % 47.5%
Body Water-38.3%
BMI--- 35.3%

Measurements:
waist: 44
Chest 39
Arm 16
Hips 48.5
Calf 16
Weight... 211.8

Edited by: RONDAJO56 at: 5/2/2018 (12:54)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
5/1/18 4:01 P

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WOOHOO! Tried out a NEW Hasfit workout:40 Min Full Body Dumbbell Workout at Home Routine April 30, 2018
hasfit.com/workouts/home/strength-weight-t
raining/40-min-full-body-dumbbell-work
out-at-home-routine/
It's a hard one!! I had problems with the last 2 exercises especially the last one.
What happened to the emoticon s'' it's cold & windy with possible emoticon and SNOW!! This is AZ!

This morning I left Fayood, NM and headed for White Sands Missile Range Museum- Had lots of water there- dessert climate makes you thirsty. Then I went to the Caverns of Sonors in TX-- Was so excited I got up and danced to "Good Vibrations"; then I headed down to the San Antonio River Walk- had a picnic while there-- Cleaned up all the messy papers laying around my table & desk and then came the Alamo-- Did 30 bicep curls while stretching and I took off to Houston Space Center where I sent a goodie out to NYANGELNY. I am going to stay here for the night and tomorrow I'm off to Louisiana! (total fitness minutes 82 today)

emoticon A FULL ONE MINUTE PLANK!! emoticon
Tomorrow Starts my BLC37 Challenge! They work my fanny off!! Can't wait!!
Tomorrow I have my reward appointment schedule-- my hairdo!! My 30# loss reward!! Tomorrow I will become beautiful!! emoticon

I'm having a great time on this road trip! I hope you are too!


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/30/18 1:33 P

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So far today I have 76 fitness minutes in!
I've been to Disneyland, Joshua Tree Nat. Park, Saguaro Nat park, Pima Air & Space, and now I am in Faywood, NM. I'm going to stay here for the night.

Motivational Quote: "A body at rest wants to stay at rest. A body in motion wants to stay in motion." (Heidi)
crunches: 40/60 (not complete yet)
menu: still working on it
Freegies: doesn't have to be green--BOoBoo on my part-- should be servings
Step Ups: 40/100 (not done)
Plank: not done 30/60
I will complete the rest throughout the day! emoticon emoticon emoticon



Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/30/18 1:13 P

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Break It Down Now


It's been a while since we talked about your goals. But hopefully, it hasn't been too long since you last thought about what they are, how far you've come, or what you need to do to get there. One important step in both staying motivated and taking action toward your goals is to break big goals down into smaller, more "digestible" increments.

Say your goal is to lose 50 pounds. For many people, that could take 6 months at minimum--or even up to a year or more. It can be frustrating when it takes so long to hit that goal, especially when it takes so much work day to day. A goal like that can--and should--be broken down into smaller goals. Your ultimate goal may be to lose 50 pounds, run a marathon, or get your cholesterol levels back into a healthy range, but you can stay motivated and notice real progress along the way by setting your sights on smaller milestones: losing 5 pounds at a time, running 1 mile farther, or dropping your cholesterol by a few points.

Your challenge today is to look at one of your bigger, long-term goals, then break it down into some smaller milestones that you'll be able to reach sooner. Come up with a plan to celebrate these "mini" goals when you reach them.


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/29/18 1:52 P

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Today has been a emoticon DAY!. I have spent 2 hours working on my yard this morning and I did a 20 minute workout-- usually do 45-- so it's a little short but better than not doing it at all.

Today begins a new challenge on one of my weight loss teams and we are doing a coast to coast roadtrip! Right now I'm at Venice Beach (CA)! I love doing roadtrips! Next stop Disneyland! emoticon

Boy am I glad I did my yard work early! The wind is getting really strong out there!



Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/28/18 11:04 P

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Believe in yourself
Always try to help a friend in need

Exercise hard
Be brave...but it's ok to fail or "get off track" sometimes
Laugh often
Meet new people, even if they are different than you

Get plenty of sleep..
Love your friends, no matter who they are

Drink plenty of water
RELAX --this journey will not happen overnight
Take an occasional risk
Try to have a little fun each day.
......it's important

Share a joke with friends
.....and say 'I love you' often
Express yourself creatively
Be conscious of your appearance
Always be up for surprises

Love someone with all of your heart
Share with friends
Watch your nutrition
There is always someone who loves you more than you know
Seize the Moment
Cherish special memories
........... And close your eyes

And smile at least once a day!

**Mindful Living: you pay close attention to how you eat and you make time each day for physical activity

***Self monitoring: You are now used to being accountable to yourself and logging what you eat and how much you move

***Feeling GOOD! You notice how good it feels to eat less and move more.

***Goal Setting: You set goals to get through each day or week.

***Progress: You are happy with your progress and dedicated to reaching your long term goal of 5 -10% weight loss.

***Achievements: You are proud of what you are doing to improve your health and reduce health risks in the future.

***Noticeable Change: People around you are noticing a change in how you look (and some of that comes from your new positive attitude and confidence in yourself). In addition, how are your clothes fitting? Are they looser? Great!

***Variety: You may be experimenting with more variety in your diet, especially healthful vegetables, fruits, whole grains, low fat dairy and lean protein. Variety will help you continue and support your weight loss, then support your weight maintenance. You can gain variety without gaining weight.

Keep it up and revel in your new normal. Celebrate how far you have come. Now it is normal to take care of yourself, to feed your body, mind and spirit, and to challenge your body to exercise, tone, and rev up!


Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/28/18 2:11 P

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My challenge for you today is to add ONE extra workout to your fitness plan this week only. The only requirement is that it lasts at least 10 minutes. Pick something that'll fit into your schedule and then follow through with it to experience the added calorie burning and fitness benefits of this additional exercise routine. You can do it!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/27/18 7:17 P

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GOOD AFTERNOON! running late! But I am here!!

I woke up tired this morning. But had a dirt delivery coming, needed to sign papers, bought trees for my backyard, went to the bank. OOPS! Poor dogs no walks for them today! But I did my workout! I have one plank left to do today!

I tried another workout: Senior Fitness by Tona: It is prefect if U R 2 TIRED 2 WORKOUT! www.bing.com/videos/search?q=senior+fitnes
s+by+tona&qpvt=senior+fitness+by+tona&
view=detail&mid=51D369F4A43C0A94E57351
D369F4A43C0A94E573&&FORM=VRDGAR
I was only going to do 10min and ended up doing the whole 43 min.

Spark Coach assignment today is to find a mantra or write my own: Well I found one: "A body at rest wants to stay at rest. A body in motion wants to stay in motion." (Heidi)
This is my new motivational mantra!

I was so excited when I seen that my "Good Morning It's Official" blog was Voted Featured Blog Post! That's really a cool feeling!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/25/18 4:06 P

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Spark-Up Your Next Workout


I have a fitness challenge for you today that'll really make you sweat. Your challenge is to add a 60-second burst of high-intensity exercise during today's (or your next) workout session. This burst should challenge you, raise your heart rate, make you breathe heavier, and feel tough enough that you're glad it's over when you hit that one minute mark. So depending on your fitness level, how fast or hard you go is really up to you: You're in control.

These bursts do wonders for your fitness level and really stoke your fat-burning engine, too. But it's important that you wait until you are thoroughly warmed up before you do them. Don't start your workout with this burst; and don't do it on its own (without warming up). The best way is to throw it into your next cardio routine--somewhere in the middle or at the very end.

Need ideas? You could turn that walk into a power walk. You could crank up the incline and/or speed in your favorite cardio machine. You could add some challenging plyometrics (jumping) movements such as burpees, broad jumps or even speed jumping rope--anything goes. Just give it your best shot--I know you'll feel the effects. Good luck with today's challenge.


Edited by: RONDAJO56 at: 5/29/2018 (13:56)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/25/18 9:15 A

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NOT TO BE RUDE or SELF ABSORB but I am

Today I hit my 60# lost mark!! Come celebrate with me:
Good Morning! It's official! www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6485758


Now to make my hair appt.

GOOD MORNING-- IT'S A WONDERFUL WEIGH IN WEDNESDAY!! WISHING YOU THE BEST DAY EVER!!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/23/18 2:13 P

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Today's Program from Your Coach - Write Yourself a Letter


If we had friends that talked to us the way that many of us talk to ourselves, they wouldn't be our friends for very long. Imagine a friend who calls up just to complain about you. Or an alleged buddy who quickly says "I told you so" when you screw up. Or someone who encourages you to give up on your goals or give in to temptation instead of encouraging you to do your best.

Why do we do this? Why do we treat ourselves in such horrible ways? For some, the negative self-talk is so bad that it would literally be considered verbal abuse if coming from another person. Do any of these sound familiar? "I’m not good enough." "I knew I'd fail." "I can’t believe I messed it up again." "Why can't I be more like (fill in the blank)?" "I don’t deserve to be happy." If someone said these things to you, imagine the impact it would have on your confidence.

Negative self-talk can easily turn into a damaging self-fulfilling prophecy where you live down–instead of up–to expectations. It's a bad habit that could strangle any growth and needs to be dealt with now. This is not "friend" talk. Yet it's exactly the kind of destructive feedback we give ourselves.

You deserve better. If anything, your self-esteem needs to be built up, not torn down. What's so wrong with reminding yourself of how wonderful you are? Isn't that what you would do for a friend who needed a word of encouragement?

That's exactly what you're going to do with today's challenge. Write yourself an encouraging letter (on paper, in a journal or even on your blog). Think back to the last time you struggled and then talked badly to yourself as a result. If the same thing happened to a friend, would the conversation have been different? What would you have said? Write as if you are writing a letter to your best friend in support of their goals and their struggles. And then return to this letter in the future when you catch yourself reverting back to negative self-talk.

You deserve to be treated with respect, encouragement and patience. You demand that much from people you know. Demand it from yourself.

Letter to Self www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6485213


emoticon emoticon

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/22/18 2:51 P

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emoticon emoticon emoticon
Today, focus on the feeling you get after a really great workout. Are you proud? Relieved? On top of the world? Exercise can be tough to get through, but the sense of accomplishment you get afterward is more than worth it—and so are the results! Keep that in mind during today's workout.

Think about 3 things that are on your bucket list. What goal would you go for if anything was possible? What can you do to feel like that in your life today?

Imagine reaching your goal weight and seeing an old friend for the first time since you began your journey. Picture them congratulating you on your transformation. If you struggle making healthy choices today, think about how good it would feel to receive such a positive reaction for your healthy efforts.
Today, take 30 seconds to visualize yourself sitting in the middle of an open field, feeling the sunlight shine down on your face. Harness that calm, warm energy to put you on the right track for the day.

Daily Visualization
Do you have children in your life (yours, a friend's, or relative's) that could look up to you? Imagine them making healthy choices that they've learned from you. How does it feel to know that a child you care about is on the right track to a healthy life because of your example?

Daily Visualization
Let's start with a quick visualization exercise. Imagine going to bed later tonight and reflecting on the day, feeling totally satisfied with the choices you made. Isn't that a better feeling than regretting that you didn't do your best? What small steps can you make today to end the day with satisfaction?

Daily Visualization
Today, visualize your clothes becoming loose from all the weight you plan to lose. How do you feel seeing your old clothes next to your new clothes? How will this image inspire you to reach your goals today?

Daily Visualization
Imagine yourself inside on the couch. Now picture yourself running outside. What do you notice about the contrast between the two scenes? Which scene is more vibrant and full of life? Remember this if you're tempted to skip your workout today.

Daily Visualization
Close your eyes and imagine all of your goals laid out in front of you on a giant billboard. Why do you want to reach those goals so badly and how will they change your life? What choices should you make today to get you one step closer to those goals?

Daily Visualization
Today, spend 1 minute visualizing that you're standing in front of a powerful waterfall in a beautiful place. Harness that energy and power to help you stay strong all day long.

Daily Visualization
Today, imagine your "future self" giving your past (or current) self a hug. See your future self thanking your past self for having the courage to move forward in this healthy lifestyle journey. How does it feel to look back on your former self with new eyes?

Daily Visualization
Imagine that you are perfectly content with every aspect your life. What does that life look like? What steps do you have to take to make that life a reality? Instead of WISHING, start DOING. Put a plan into action today!

Edited by: RONDAJO56 at: 5/29/2018 (13:51)
Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/21/18 2:46 P

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I AM!

I've BEEN BUSY! I did a 30 min Hasfit workout- emoticon for 1.5 miles- scheduled my workouts for the week and next month. Watered my flowers. Still need to work on a menu. I made up my menu one time for the whole month and that worked really good! I need to do that again!

The emoticon is out! It's suppose to get up to 81 today. I was looking at the week ahead and looks like we will be hinting the 90's this time next week. That means emoticon will get earlier and earlier in the morning because it never cools off enough in the evening. Midnight it is still hot!

Hope you are having an emoticon day!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/20/18 8:23 P

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This morning I picked up the 3 piles and put them in my neighbor's trash can. So the trash man has all my weeds! I need to weed eat the front yard and hoe Scotty's yard. I also need to call that man and have him come out here and tell me what he will charge me to redo some of my landscaping and create some new landscaping in the back yard.

Today I walked the dogs. That's about it for fitness. at least I got in 30 min. Really need to start doing more.

Still having problems staying in my calorie range. Don't know what to do about that. I've tried so many tricks and they are not working.

Tonight I'll have salmon for dinner--- Already over my calories for today but I did eat a bunch of pecans. That put me over quick.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/19/18 9:47 A

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This morning I was up at 430 am. I vacuumed & dusted my bedroom. Then decided to figure out what workout to do. I decided to do a Hasfit 30 Min Standing & Seated Exercise for Seniors, Obese, Plus Size, & Limited Mobility Workout.. I've done this one before. Guess What-- digging & raking weeds does NOT keep your muscles built up. Today I had to decrease my weight back to my lightest set 2lbs each and they seemed to heavy-- I was up to 5lbs. This was a good workout today... hasfit.com/workouts/home/senior/exer
ci
se-for-seniors-obese-plus-size-limitR>ed-mobility-workout/ I also did 10 bicep curl, 10 wall pushups, 10 chair squats, and 10 standing crunches--- Those help with my BJ's.

Plan to take dogs for walk and go look at 4 houses. So I'll be getting my steps in. I think next challenge we will post our daily steps right here on the LoL chat-- what do you think-- or is that too much -- or we could add our weekly steps to the weigh in sheet.

I won't be working on the yard today. I have 3 piles to pick up but my trash is full and tomorrow is trash day. I guess I'll concentrate on the house today. I have a friend coming over for dinner tonight. Making rib eye.

Yesterday I blew my calorie intake again.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/18/18 11:50 A

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Imagine that you're out to dinner and you order one of the healthiest options on the menu instead of your usual order. How does it make you feel to have made the healthier choice? Think of that feeling if you have to face tough food choices today.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/18/18 9:33 A

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I missed my weight goal.
Wednesday, April 18, 2018
Today I was suppose to weigh in at 214lbs But I missed-- It by 1.8 pounds. And I missed getting my hair done too! by 0.8lb. I reset my new goal for June 13 -- 206 (that's 10lbs) March was a really bad month. I couldn't control my eating. So I really slowed down on weight loss. My brother passed away too and that didn't help. Plus the headaches Bonnie is causing me. Didn't help either. But on the other hand... BF drop by 1%, BW up by 0.8%, & BMI dropped by 0.6%..

I hope to lose the 0.8 lb by next week-- then I can get my hair done- that will make another 30 gone bringing me to 60 lost!!

Okay this is what I need to do!
Start planning menu again... that worked well plus it made it easy when it came to meal prep
Stay in calorie range 6 out of 7 days (my calorie range increased with my new goal-maybe that will help)
Fitness-- let's do 250 minutes per week (2/3 days ST) (3+ days walk) (3 day 30-45 min workout) (on top of my yard work; digging up weeds right now)
Drink my water--min 8 glasses
Track all my food
Track & plan my fitness (post it on my calendar)
Work harder on my challenges.

I CAN & I WILL DO THIS!! And I will get my hair done next week!! I will lose at least a 1.2 lbs per week. or more.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/17/18 12:38 P

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Go the Extra 10


Your challenge today is to exercise for an extra 10 minutes. If you already did work out today--or have a plan to exercise later--stick with it. But I still want you to tack on an extra 10 minutes today, whether it's during your workout or at a separate time of day. If today is a rest day for you, then a short 10-minute workout is your new goal.

These short bursts of exercise really do add up. You can achieve a lot of benefits in terms of strength and cardiovascular fitness in just 10 minutes. It's a great way to squeeze in a little more activity (and calorie burning) into your day, too. After all, we now know that even if you exercise regularly, being generally sedentary for the rest of the day can still contribute to a lot of health problems, from increased diabetes risk to heart disease. So get up and get moving as much as you can.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/16/18 9:52 P

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Choose the Right Salad

The key here is to make the salad low in calories, so watch your portions and avoid high-calorie salads full of too many extras like bacon, fried/breaded meats, mayo, and high-fat cheese or gobs of dressings.

To start your meal, I recommend a 100-calorie salad. Enjoy 1-2 cups of a low-calorie lettuce and veggies, such as Romaine or leafy greens, onion, radishes, carrots, celery, cucumbers and tomatoes (totaling 25-50 calories); 1-2 Tablespoons of low-fat cheese (25-50 calories); and 1-2 Tablespoons of light salad dressing (25-50 calories). This combination will fill you up and increase satiety.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/14/18 8:15 P

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Here are a few food combinations that will help you meet these guidelines for protein.

A breakfast with at least 8-10 grams of protein would be:
--1 cup oatmeal with 1 tablespoon nuts and 1/4 cup milk
--1 large egg with whole wheat toast and a half a grapefruit
--6 ounces of vanilla yogurt with 1 tablespoon nuts and granola, and 1/4 cup peaches

A lunch or dinner with 20-25 grams of protein would be:
--3-4 ounces of cooked meat or seafood with a serving of vegetables and brown rice
--1.5 cups of meat and bean chili with 4 whole wheat crackers and 1/2 ounce low-fat cheese
--vegetarian stir-fry with 1/2 cup tofu, 2 tablespoons walnuts, and mixed veggies, served over 1 cup brown rice

A snack with 3-5 grams of protein would be:
--1/4 cup low-fat cottage cheese with ¼ cup sliced strawberries
--2 tablespoons hummus and carrot and celery sticks
--1 hard-cooked egg and 4 whole wheat crackers emoticon

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/14/18 8:12 P

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Spend 30 seconds visualizing one of your most important goals. See yourself reaching this goal. What will you feel like? How will this change your life?

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/13/18 12:14 P

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Let's start with a quick visualization exercise. Imagine going to bed later tonight and reflecting on the day, feeling totally satisfied with the choices you made. Isn't that a better feeling than regretting that you didn't do your best? What small steps can you make today to end the day with satisfaction?

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/11/18 9:53 A

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UPDATE....... emoticon .. 4/11 Weigh in day..... I lost the 4.5 lbs I've gained since Mom been here. PLUS another 1.6! emoticon emoticon 58... 2 more makes 60 down and a trip to the salon!! Every 30 pounds I get to go!!

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
RONDAJO56's Photo RONDAJO56 Posts: 5,313
4/10/18 8:44 A

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Good Morning. What a busy week. I've been doing really good on my challenge this week. Yesterday I did ST for 30 min & took dogs for walk 44 mins & did a short Refit cardio dance-- Thank goodness it was only 4 min! LOL.. Day before 110 mins (cardio & dog walk) . My virtual tour of DC is almost over.

Yesterday My mom & I drove to Lake Havasu. It is really nice up there. The weather has been around 80. Been getting a breeze which is making it nice instead of hot.

Ronda Time Zone Mtn State AZ
BLC37, 38 co-captain
Team Leader Over 60 with 100-200 pounds to lose
www.sparkpeople.com/myspark/
groups_individual.asp?gid=32570

BLC38 -12 week challenge Lose 18# by 11/28 goal 185.4
1. Track all of my food to stay under 1550 calories
2. Minimum of 20 minutes of fitness daily and at least 200 minutes weekly
3. Positive self-talk at the beginning of each day
4. Eat at least 5 servings of fruits and veggies daily


 Pounds lost: 63.2 
0
33.75
67.5
101.25
135
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