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JUNEPA's Photo JUNEPA Posts: 13,758
10/15/19 4:02 P

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Day 8: Create Time and Energy

I am working through the workbook and it conveniently has a Daily Schedule page every day from this day to the end of the Trek, so I filled it out and also filled out the worksheet My Priorities Chart with columns for Essential - Highly Desirable - Desirable.

One of my essentials right now is to get enough sleep consistently, so I have created a new evening routine that includes no screen time after 8 pm and read from 9:30 to 10 and be in bed at 10 pm.

I have done days in the workbook and am right on track, but haven't been finding time to post them here. I am going to catch up my posts leaving out the Today's To Do List. I believe they are an important drill and I have done them in the workbook, but they take time to type out. I will be back later type them into the daily posts .

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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IMEMINE1's Photo IMEMINE1 Posts: 8,826
10/11/19 9:14 P

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I also spend a lot of time on the computer in the morning. Sometimes at night,too. I am going to learn to break this up.
Now that my work day will be shorter I will plan my time better.
I will prioritized the things I have to do and the things I don't need to do.

Donna
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
10/8/19 11:27 A

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Mine is not TV, but it is the computer!! It is getting off Spark. I spend 2 hours a day on it in the morning. . I love it, but I need to limit even good things.. So

Use the Plan your day on Spark in the morning. I plan out my meals for the day and activities. This should truly take only 15 minutes. It is one of the best things on Spark. Under my trackers, under Sparkpoints is a plan your day activity, after you submit everything , if you don't see it on your spark page, then you hover over edit preferences and then account email preferences and then under the Start section you can change your start page to a task page. You can always revert back to the original page the same way. It's great!

I am making a habit at doing this every morning so I know what is important. I just get stuck on reading blogs or writing them. It takes me a while to finish.

When I prioritize something that really matters that day, it gets done with the Spark check off box. It is very satisfying that I finished what I needed to do that day.
I do have time for everything if I write it down each morning and when I go to sleep that night, I sleep better knowing I did everything I could do that day.


It is never too late to become who you always wanted to be.


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BCHARIE's Photo BCHARIE Posts: 12,213
10/8/19 10:42 A

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O, boy I am so like Kathleen. I generally have the t.v. on as noise and then it turns into, I just want to see this part of the show, then I am sitting for hours. Same with computer stuff. I can check in here and it turns into hours, or facebook. I am going to make a concerted effort to not do these time sucks anymore. I am retired and that gives me time, however it also can create this faulty thinking that "I have all the time in the world" Then, the time is frittered away. I still need to set periods of time for various activities and meal planning is top of the list. I vowed to try new recipes when I retired. I have maybe tried a dozen....over a year and a half. I'm challenging myself again!


Charie
Central time zone



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KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
10/8/19 8:09 A

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After doing the Day 8 exercise of writing down my daily schedule and categorizing my activities, I realize I have fallen into a TV-watching habit. As I reflect, I see that my former habit of having the TV on in the background has turned into much more of sitting and watching and less of doing things while the TV is on.

I also realize I have an unspoken, unreasonable rule that when other people are around I should be ready to engage, so I don't start up my own projects unless I'm alone in the house. Wow! That's not helpful at all!! I'm losing time that could be used to problem solve some of my healthy eating and activity bug-a-boos.

I may have to pause in Day 8 to get these things figured out.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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10/8/19 3:40 A

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Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts here!

Day 8 To Do List:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time
__ I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or to cut back on some activities
__ I delegated some tasks (if needed) to other family members or asked a friend to help

Personal note:
Before my healthy lifestyle change I used to be exhausted and rushed all the time, had zero free time for myself. After I put eating well and being active on the top of my priority list and created time slots to do my things, time opened up magically, and I started to have more free time than ever.
Actually I found doing all this takes LESS time than what I used to spend overeating mindlessly and in food coma.

I found the problem solving skills, reducing activities and the revising unhelpful rules very useful in this chapter.
I never thought not all my activities are mandatory... and in fact only some of them are Essential. others are only Highly Desirable or Desirable, and I don't have to do them all!

Edited by: KRISZTA11 at: 10/8/2019 (03:46)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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GOCALGAL's Photo GOCALGAL Posts: 5,140
9/7/19 1:18 P

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My schedule is full and sometimes overwhelming which I never thought would happen since I am retired. I am big on to do lists and love checking off the day's goals. My lists include exercise, a general idea of meals that incorporates what's in the garden, gardening and other things, some fun and some are regular chores.

One improvement that I am very happy with is that I'm finally using my phone to make lists for grocery shopping and many other errands and reminders. It's been extremely helpful and time saving to me.

What I create the most time for is healthy eating sometimes to the detriment of my exercise. I cook a lot from my garden and pull out recipes and enter what I need into my phone list. Then I batch cook something like zucchini lasagna that lasts for 3 meals by adding different things like rice. It tastes better each day and is a great time saver.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 582
9/7/19 11:09 A

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It's easy to feel overwhelmed by this. But I do know that I have built in time for planning my meals and for shopping - that is the first thing I did when I started up this reboot of the pink book. Sometimes I let physical activity drop, but in the long run, I have been doing a good job with keeping that going too.

The biggest challenge is internal - giving myself credit for the fact that I do have "self-care" items on my calendar, even as I juggle priorities around work. Reminder to self - there are real stressors in the external world, but I have some internal control over how I perceive and react to these.

This turtle is to remind myself that slow but steady wins the race.


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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 5:22 P

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I already have given over my mornings to having a healthy breakfast and then I hit the gym by 11am I'm there till 12 or 1 and then home. The rest of the day is time for SparkPeople and other commitments but my mornings are all mine. Me time.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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3/18/19 3:54 P

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Thank you for scrolling down to read previous posts, I'm so glad you find them helpful!
Following me around, you would see lots automatic routines. performed out of habit energy, maybe boring but certainly very easy : )
emoticon



Edited by: KRISZTA11 at: 3/18/2019 (15:58)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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110
220
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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,386)
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3/17/19 10:42 P

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I wish I could follow you around for a week, Kriszta, because I know I would learn so much.

As I work through the daily tasks of the Beck Diet Solution, I write down the daily task on a fresh page, and write my answers... whether this is something I already do, or steps I could take to change my habits in this area.

Then I go to the posts for the day, and every time I learn new ideas from you and the other people who are following this read-through.

Today I especially like your suggestion to divide your activities into Essential, Desirable and Highly Desirable. This reminds me of when I bought my first house on my own. My categories then were Must Have, Should Have and Would Be Nice to Have, and I fairly quickly found the right house for me, at the right price.

I also need to learn to be better at delegating tasks to others, including considering whether I need to do everything myself, or whether I can hire someone to do some jobs so that I can do other things that I know I'm good at and which give me a lot of satisfaction (talking mainly about volunteer work at my church).

I'm so glad I started to follow this reading of the Beck Diet Solution. I am already learning new ways of doing things and better ways of taking care of myself... thank you!

Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
3/10/19 11:49 P

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Funny, I am a little late on this one. Create time and energy for this very appropriate. I filled in all my list on priority chart. Interesting to find what really means the most to me. I like seeing what I really love to do and what needs to get done.
I can also see how much time I waste as well so I CAN get this done. I can be a little "spacy" so this helps me keep on task.

Planning out food will be the hardest part but not if I make it a habit. I can do this. It shouldn't take more than 15 minutes at most.



It is never too late to become who you always wanted to be.


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JUNEPA's Photo JUNEPA Posts: 13,758
3/9/19 4:50 P

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When I plan the night before my schedule, my menu, and the things I need to get done, my days goes better than if I don't. Good thing effective weight management is 80-20 food-exercise, because planned exercise is often the casualty of time running out at the end of the day. I have a lot of admiration for those who have full-time jobs and in addition to families and homes to care for who succeed in exercising effectively (at a level of maintaining or increasing fitness).

Wow, there are lots of really good planners here!! I used to loosely, when I was stressed, not every day, ... make a to-do list. Before my first Beck Trek, I never pre-planned menus for the next day, and it was really hard for me and took me several treks to do that. Now I have the basic skills and know-how but they still have room for improvement. Actively pre-planning is one of the big reasons I like the Beck Trek, it is part of the trek and I get better at it each time.

Edited by: JUNEPA at: 3/9/2019 (17:04)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JMARIES51's Photo JMARIES51 Posts: 3,105
3/8/19 8:24 P

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Luckily I am retired so most of the day is mine except when I have something special planned. I have been tracking my food in Sparkpeople but I am starting a new journal and it has a place for planning 1 week at a time, then reviewing what I eat in compared to what I planned and then writing what caused me to differ and how I am feeling about the changes.

I am kind of an organizing junkie, so my days are pretty well-planned. And I love to have plenty of time for all my hobbies, etc.

Each morning before I get up I make a mental note of all that I want to get done for the day. So I am going to start writing this in the journal also for accountability as well as adding any positive steps I might be making in regards to diet and exercise.

I have recently been studying about changing my thoughts in order to change my reality. One step that is really important is to write down your goals, daydreams, desires, etc. and to be very vivid about how that looks and feels. And if you are able to draw a picture or cut pictures out of magazines of what you want, that is also very beneficial. I used to always do these steps kind of half-heartedly until I learned that they can actual see the brain changes on studies just when a person changes their thoughts.

Here is an excellent video if you are interested on creating your future.
youtu.be/v7KQsS2kLM4

Edited by: JMARIES51 at: 3/8/2019 (20:25)



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AURA18's Photo AURA18 Posts: 10,933
3/8/19 7:11 P

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Day 8: Create time and energy to write and review in daily planner.
Sometimes I find it difficult and time consuming to write down plans, lists and schedules. Although when I complete written plan task -
staying on plan and resisting tempting foods is easier - it does matter!


Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
3/8/19 6:00 P

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emoticon Regardless of what is going on, I make time for Sparks everyday.
emoticon I track food everyday.
emoticon I do try to find just 5 minutes for me. I usually prefer to spend it outside rocking on the porch.

I am a primary care givers to my homebound husband. I also have a teenage boy. It is very hard sometimes to remember that I am also a priority. I do matter and sometimes I do have to remember to take care of me.

Our home schedule is keep pretty flexible.


Edited by: TNCOUNTRYLIFE at: 3/9/2019 (14:56)
Striving for strength and balance in mind, body and spirit!!

-Christi


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 541
3/8/19 3:55 P

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I really stuggle with being organized, but I feel today's activity were very useful.

Analysing my schedule, I noticed that I can make some changes that will alow me to get some more time to tackle dieting tasks without compromising the time I need for other essentials. End result: I came up with a sligthly different schedule and I'll try to follow it and see how it goes.

Critical points:
- I think I am a very slow person in everything I do (but eating),
- I still haven't analyzed if I have unhelpful rules interfering with my schedule,
- I think I have some issue with prioritizing things: almost everything right now seems essential to me.
Goals for week 2:
- reassess again my priority chart
- follow my new schedule to see whether it is doable and if there's still room for improvement.


Fran
KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
3/8/19 3:35 P

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If you have a supportive housemate of any sort, you might ask them to bring time-wasting activities to your attention. Sometimes we are blind to the time wasters and inefficiencies in our lives but someone else can see them clear as day. One I heard recently while absorbing a basketball game that was on TV went something like this: You don't even *like* to watch the NBA, why don't you go read or something.
I could have used that hour to plan meals, or read Spark articles, or go through some of the items from our basement purge. I probably would have felt better after that productive two hours.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


CHANGZWALK's Photo CHANGZWALK Posts: 8,500
3/8/19 2:07 P

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emoticon as women, nurturers, caretakes, co-workers, mumsies/gramsies/aunties friends/neighbors... we can find ourselves overscheduled doing essential things for sooo many reasons and I had a lifetime of de-prioritizing my own self-care & needs... thinking "i'll do it later, next week, when things are less stressful..."



nods, I was doing that with other essentials - work, doctors appointments...

emoticon It helped to realize that my health and self are important too - that my self-care is not selfish, it is essential...

No one would ask me to NOT brush my hair or teeth or put on clothes to wear or go to a doctors... and for the same reasons I do all those things, I also need to do things to eat well to nourish my body and to move my body...

of all the lessons, this is a really profound realization - that I need to elevate my personal self-care, to make it an essential priority, to make time to do the things I need to do, including carving out the time to exercise, to find good food (shop), make good food, eat and enjoy good food... sleep enough... and do things to help myself stay encouraged and motivated...

emoticon doing these things... it's not selfish, it's essential, and I will make time for my essential needs, each and every day... just as I would make time when I care for a baby.



TOWHEE's Photo TOWHEE Posts: 6,800
3/8/19 1:50 P

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I, too, am retired, but I have several outside activities that keep me busy. I've been tracking for years, so it's second nature like brushing my teeth. About 5 years ago I met two other ladies and we would go for "long walks" (usually 2.5 to 3 hours) on Wednesday. While we get together once in a while, the long walks have ceased, but I still do a long walk on Wednesday unless the weather is really bad. On Thursday through Tuesday I take a 30 minute walk in the afternoon.
I make my menus for the week on Wednesday evening and grocery shop on Thursday morning.
I try to read Beck in the morning after breakfast, but sometimes it happens in the afternoon instead (I find it most useful in the morning).

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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 55,031
3/8/19 10:35 A

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Day 8 task is creating time and energy for dieting and for living a healthier life -

Since I am retired, this isn't as difficult as when I was employed full time. I now fill out a daily food journal and have the time to get the healthy food into my home.

Creating Exercise = must be scheduled and on my to do list. But, I must continue to work on this because when rushing - it is the 1st thing to go off my list.

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,982
3/8/19 9:52 A

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This is going too fast for me.

I find that when I plan meals, write out my grocery list and stick to it, I do better.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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BECKIKORN's Photo BECKIKORN SparkPoints: (8,986)
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3/8/19 9:47 A

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Planning is easy for me. I live for organizing my calendar and scheduling my day. I got in a pretty good routine of scheduling meals and exercise when I started Beck the first time- its one of my favorite parts.

Becki

broadcasting somewhere near the middle of Texas


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OLIA_NA's Photo OLIA_NA Posts: 96
3/8/19 9:47 A

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Filling out a priority chat definitely helped me see that I actually do have a lot of time for dieting. I've scheduled daily morning and evening CWLT tasks in my calendar (20 - 30 min each) during which I read my response cards, pink book, check in here, review daily to dos, give credit and plan for tomorrow. Once a week I plan meals (usually Wed or Thurs), grocery shop (Fri or Sun), cook/meal prep for the next week (Sun about 4hrs, while I watch tv) and do e weekly CWLT review (Sun am, weigh in, reflect on progress, problem solve)

At first I was very rigid with my weekly tasks. It was all or nothing scenario. Talked it officer with a friend, re prioritized some things and added a bit of flexibility.

Because you know what, life happens... :)

KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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3/8/19 3:39 A

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Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable - Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience here!

Before my healthy lifestyle change I used to be exhausted and rushed all the time, had zero free time for myself. After I put eating well and being active on the top of my priority list and created time slots to do my things, time opened up magically, and I started to have more free time than ever.
Actually I found doing all this takes LESS time than what I used to spend overeating mindlessly and in food coma.

I found the problem solving skills, reducing activities and the revising unhelpful rules very useful in this chapter.
I never thought not all my activities are mandatory... and in fact only some of them are Essential. others are only Highly Desirable or Desirable, and I don't have to do them all!

I like planning and schedules, but still felt some resistance against planning everything and writing it all down (see later in the program)
It helped to imagine the situation as a whole: what makes me feel better?
A) putting my favorite healthy foods on my plan for the next day and eat them without having to think
OR
B) starting the new day without a plan, and struggle before each meal, ending up overeating things I don't even like
Thank you Maria for reminding me of this post! : )

emoticon


Edited by: KRISZTA11 at: 6/1/2019 (03:11)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
0
110
220
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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
1/8/19 6:31 P

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emoticon it takes time to find the food we need, make it... same with rounding up exercise tools/clothes, time to plan/organize... to stay focus and motivated... - it's essential/necessary - I am trying to make time for these things - the same as I do for work, doctors appoints and other essential to my life kinds of things.

AURA18's Photo AURA18 Posts: 10,933
1/8/19 2:51 A

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Day 8: Create time and energy to write and review daily planner.
*Focus*- shopping list is essential for sticking to plan. Tracking to eliminate foods that cause weight gain and health problems. Sit at dining table without distractions. Eventually all will be good routines. Then I will have time to plan home projects and learn more about nutrition.
emoticon To lose weight, Im going to have to train myself to do what I need to do, not what I feel like doing at the moment. ~ Judith S. Beck
emoticon "The only way to lose weight permanently is to learn dieting skills & practice them every day. Then dieting will get easier & easier u.nu/r8-9 "
50 SparkPeople Goals for 2019 u.nu/wsx6

Edited by: AURA18 at: 3/9/2019 (07:48)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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11/26/18 2:23 P

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emoticon on Day 7 & 8, Becki!
Yes it is an important part of the program to plan meals in advance...
sounds boring but has lots of advantages : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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BECKIKORN's Photo BECKIKORN SparkPoints: (8,986)
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11/26/18 12:14 P

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I enjoy organizing and keeping a calendar. So I now how a different color to write in my Beck related activities that I need to get in during the day. I absolutely hate prepping food and making a menu in advance- guess I'm going to have to get on board with that soon!

Becki

broadcasting somewhere near the middle of Texas


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RIIDER Posts: 152
11/20/18 2:05 P

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I have time that I can shift from other sort of 'non-desirable' activities like TV watching. And I used to get up very early for work, but have slipped a little in that regard. I also find that if I get going earlier in the day with reading Beck and/or on Sparkpeople, it helps set my day up for success. emoticon

I like the way this chapter is organized, especially with the "Priority Chart".

SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (364,981)
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10/9/18 9:17 A

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I have a pretty busy schedule for a retiree. I keep my granddaughters sometimes longer hours than I used to spend at the office. But I find if I am flexible I can find time for meal prep, eating 3 meals and at least one snack mindfully, 3 runs and 2-3 strength training sessions weekly. I also find time to Spark almost daily. (Notice I'm a day behind here, but I'm getting it done!!)


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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AURA18's Photo AURA18 Posts: 10,933
10/9/18 8:04 A

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Day 8 Creating Time and Energy is a vital skill to keep the weight off.
Plan: work, sleep, exercise, shopping and eating slowly. Scheduling computer & TV time is my biggest hurdle. Today - study nutrition and healthcare
Researching --- Hormones, Health and Weight Release u.nu/495v
emoticon emoticon emoticon emoticon
Eat Rich, Live Long by Ivor Cummins fitfluential.com/eat-rich-live-long/
Obesity Code by J. Fung diagnosisdiet.com/obesity-code/

Edited by: AURA18 at: 1/8/2019 (09:29)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
GOCALGAL's Photo GOCALGAL Posts: 5,140
10/8/18 10:09 P

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"I like planning and schedules, but still felt some resistance against planning everything and writing it all down.
It helped to imagine the situation as a whole: what makes me feel better?
A) putting my favorite healthy foods on my plan for the next day and eat them without having to think
OR
B) starting the new day without a plan, and struggle before each meal, ending up overeating things I don't even like" By Kriszta

*A copy of Kriszta's post from 9/10/16 that made good sense and finally changed my thinking about writing down meal plans.



Edited by: GOCALGAL at: 10/8/2018 (22:35)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,611
10/8/18 7:33 P

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Even though I am single and retired, I still try to keep to a schedule that allows me to meet my fitness and diet goals. I schedule hikes 3 times a week, and do shorter sessions on the other 4 days (I usually complete the exercise during the times that I planned, but if for some reason I miss it, I will exercise at night at the gym or at home). I have regular time for checking my ARC and other cards, and for logging my food/achievements for the day. Shopping and cooking healthy meals is pretty easy now that I am not working.

Alison


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GOCALGAL's Photo GOCALGAL Posts: 5,140
10/8/18 4:30 P

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Love your determination Sue! WTG! DH and I are retired but sometimes I get so mind numbingly tired of chopping and preparing healthy meals. Awhile back I asked him to help out. He now not only chops but is trying out recipes on our new pressure cooker and doing a great job. I love the break and he loves the occasional challenge and compliments.

Kriszta, so glad I gave your post (9/10/16) comment a try about "either, or'". I will try to revisit that post. It's been working well for me. I write down and shop for 3 or 4 days of meals and can choose one instead of having to keep it all in my head like I used to do.

Exercise is not much of a problem. I need and like exercise. That's why I teach water and yoga classes. On my off days I do ST, walk and garden. Sometimes I can become quite a couch potato in front of the TV. My pedometer helps with this. I have virtually walked and tracked (MyWalking4Fun website) the Pacific Crest Trail, the John Muir Trail and currently I'm on the Camino Frances Trail.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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10/8/18 2:32 P

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Wow, Sue, I loved how you successfully inserted exercise between getting home from work and dinner - and your husband is happy with the arrangement. It was worth finding out!
emoticon

Susan and Idgie, great observation about asking our loved ones instead of always trying to please them. To me it was an aha moment when I read in the pink book that it is OK to inconvenience others sometimes, and their disappointment will be minor and fleeting. Who knew...

Kristin, sounds like your husband understands and supports your goals.
Loved your insight about all the work you put into success - and that you will feel it is worth it only if you are consistent and see progress. I find the more consistent I am, the easier it is.

Mary, thank you for the link to your blog. I agree, planning and preparation makes staying on track easier and more pleasant for sure! Lovely story of your old friend.

Edited by: KRISZTA11 at: 10/8/2018 (14:41)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/8/18 11:33 A

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Sue that was a great post and credit to you.

Here's my blog for today about time and planning and feeling good about it.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
533000


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/8/18 11:13 A

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I wonder if below it all, is that sense that we are not WORTH investing time into. Like it's a self esteem issue that we are fighting with as opposed to a timing issue, or a change in plans issue.

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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/8/18 11:12 A

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Kristin I so agree! If we don't stay on track constantly (consistently) it totally doesn't feel worth it, I really get that.

Edited by: WARRIORSUE at: 10/8/2018 (11:12)
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KRISKECK's Photo KRISKECK Posts: 1,236
10/8/18 11:07 A

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Sue and Susan, I think it's a big step forward that you are able to make changes based on your own needs to be healthy.... most of the time our loved ones understand (Susan, I still remember your butter tarts story) and if they don't, well, we all have our own work to do, right? My husband likes to go out to dinner a lot. He's trying to be nice and save me the trouble of cooking after a long day, and sometimes it's hard to say no. Lately I've been discouraging unplanned outings, and he gets it when I tell him that it's because I make better choices when I am at home.

For the most part, though, this is one that I mostly have down. I make time for planning and tracking, for shopping and exercise. I've also gotten much better over the past 6 months about planning weekly dinners and doing more prepping and cooking on the weekends. Credit.

One thing I've been thinking about a lot lately is that I DO put in a lot of time on all of this, and if I am successful with weight loss, it feels worth it. However, if I am going to continue to sabotage myself by not sticking to my plan for whatever reason, it will not feel worth it. I am working hard on consistency as I work through this book.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/8/18 11:07 A

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Sue and Susan, I have had the very same experience. People who care about me are usually all "Sure, why not? *shrug*" when I spend weeks stressing about asking them to do something different that will help me. I need to learn that it's okay to ask, and stop the weeks of stressing.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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SUSAN_CDN's Photo SUSAN_CDN Posts: 701
10/8/18 10:30 A

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Sue, that is great that you decided to take the chance of inconveniencing someone else in order to fit your exercising into your schedule. I am beginning to realize that others will adjust more easily than I anticipated. In my mind I think it would be selfish to make a change that will affect other people and that they will be upset, only to discover it wasn't such a big deal to them after all, and there had been no need for me to stress about it. I would have made the change sooner if I had known others would be okay with it.

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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/8/18 9:32 A

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I certainly relate to that lie we tell ourselves when we say things like, "I want to diet/exercise but I don't want to do it at someone else's expense" whether that means saying no to a food item someone gifts you with, or something that is more my experience (since I don't seem to have any problem saying no to people, lol) is that when I get home from work (hubby and I work together) he is usually hungry. So the moment I get home I get dinner started. For the last few months I mention to him that if he's hungry when we get home to please have a little snack just to keep him sated until dinner, and then I exercise. It took many days for me to be comfortable with this. I am so used to serving others at my own expense. But the time needs to come from somewhere, and I don't want to get up and exercise at 5 in the morning, so after work has to do. My husband has NEVER had a problem with this. He is perfectly happy to give me an hour to exercise and shower before dinner. In my mind, I thought this would be a very big problem and it was a sabotaging thought.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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10/8/18 3:09 A

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Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr .Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Desirable - Highly Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience here!

emoticon



Edited by: KRISZTA11 at: 10/8/2018 (03:10)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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440
KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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8/24/18 3:26 A

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emoticon
Great investment pf time and energy. I imagine your healthy breakfast made you energetic and creative - fast food type breakfast may cause drowsiness and lack of energy for the next few hours. Sunds delicious too!

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,231
8/23/18 10:38 P

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So today I followed this topic. I woke up hungry and I really wanted something quick, a fast food breakfast if you will, which I've been in the habit of doing lately! But I told myself a healthy breakfast is what I truly need and I can make a quick green pepper egg white omelet and make my oatmeal at the same time. If you dig deep you can create time and energy. I told myself if I feel hungry sooner, eat lunch sooner. Yesterday was an intense exercise day and I ate mostly clean too. Looking back at end of the day i don't regret it!

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/9/18 12:19 A

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Daily schedule:

6-7am shower and quiet time
7-8am writing time
8-9am SparkTime
[On workdays, I am gone from 9:30 to 7; on weekends and holidays I mostly keep this time free]
7-8pm Dinner and quiet time
8-9pm SparkTime
9-10pm Prep food and get ready for tomorrow

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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6/21/18 2:41 P

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Sounds like a busy schedule - it is great you make time for planning and healthy activities.
You deserve a good place on your priority list!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
6/20/18 5:55 P

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Day 8
Create Time and Energy


Sunday: Church
Monday evening: Boy scouts
Tuesday: Late band practice
Wednesday evening: Church
Thursday evening: 4H
Friday: Football game

Schedule is over simplified compared to everyday reality. A lot is determined by husband's health care needs and issues.

Would love a full 8 hours of sleep!!
Most the time I just eat twice a day.

Husband is totally homebound and needs full care. I also have a very active 16 year old that I run here and there.

Self time between dropping kid at school and husband waking up is the best time I have for planning!

Edited by: TNCOUNTRYLIFE at: 6/20/2018 (17:58)
Striving for strength and balance in mind, body and spirit!!

-Christi


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5/7/18 2:36 P

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As a mom, it is not easy to give your needs the same priority as the needs of your kids - great job!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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MICH_1234's Photo MICH_1234 Posts: 34
5/6/18 1:36 P

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Creating time and energy is not too much of a problem for me, but prioritizing it is. I’m a full time working Mom managing a lot of busy schedules. No matter what the kids are involved in, we manage to make it work, so I have to give this program the same priority. I’ve just added meal planning and preparation into the calendar in my phone - a couple of hours at a set time each week to write the plan and make some meals ahead of time to freeze, and a few minutes each night before bed to make sure the next day is set. Oddly, I expect this will actually save time overall since there’ll be less cooking of individual meals, and less time staring into the fridge trying to decide what to have.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


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BCHARIE's Photo BCHARIE Posts: 12,213
5/5/18 1:52 P

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I'm retired, you would think me time is easy, however it is so easy to get caught up in stuff. My 2 sons (grown ) live with me and I have a german shepherd, so I do A LOT of house cleaning. They do some but it's not the same....you know! I road my bike today for almost 2 miles and I'm planning to work up to much longer distances. I don't like to go far on the weekend, too much Chicago area traffic. I am focusing more on my inner needs as a woman, a human with creative potential.


Charie
Central time zone



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AURA18's Photo AURA18 Posts: 10,933
5/5/18 9:51 A

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Day 8 Creating Time and Energy (moved-up)
To lose weight, Im going to have to train myself to do what I need to do, not what I feel like doing at the moment. Judith S. Beck

Edited by: AURA18 at: 1/8/2019 (08:40)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
JMARIES51's Photo JMARIES51 Posts: 3,105
4/12/18 8:19 P

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Luckily I am retired so my days are almost always mine. What I have done, though, is give up crochet for awhile. I realized I was using it to avoid exercising. I will add it back into my life when I feel I am established enough in a routine of exercising. Meals have always been very routine at my house, so that is no problem.
Creating energy -- actually I think that the more I do the more energy I have. So the exercising really helps improve my energy level. And also eating healthy and drinking water is also good for the energy level.


Edited by: JMARIES51 at: 4/12/2018 (20:21)



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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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3/20/18 3:42 P

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emoticon
Walking is wonderful!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


427 Maintenance Weeks
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110
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440
MARITIMER3's Photo MARITIMER3 SparkPoints: (238,386)
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3/20/18 12:54 P

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I took time today to walk downtown and back for my granddaughter's storytime programme at the local bookstore. Total 1 hour walk, instead of driving.

Gail
Southern Ontario, Canada
Eastern Time Zone


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IMEMINE1's Photo IMEMINE1 Posts: 8,826
3/9/18 12:19 P

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I now have enough time most days but I waste a lot of it.
I am going to make time so I can be happy with results from eating healthy and exercising as well as getting other parts of my life in order.
I believe I have to get back to my list making.


Edited by: IMEMINE1 at: 3/9/2018 (12:20)
Donna
Lehighton, Pa
BLC 27-to-41
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W,J,R&G
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Focus....Eat right & keep moving!!
Eastern time




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36BEATRICE's Photo 36BEATRICE Posts: 2,704
3/8/18 11:56 P

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I am semi-retired so i have enough time for exercise and food planning. The problem is that I don't do it with enough regularity.
Have to work on my motivation.

Rachel



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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,521
3/8/18 9:24 P

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I've always made time for exercise. I'm a morning person so my alarm is set for 4:30am on Monday, Tuesday and Thursday. 5am on Wednesday and Friday. I like to get my walking/running done early , especially in the summer. I go to the gym on Wednesday and Friday mornings. Weekend are my rest days. The challenge for me is that Im significantly less productive or motivated in the afternoons and evenings. I need to set aside some more time for meal planning.

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
GOCALGAL's Photo GOCALGAL Posts: 5,140
3/8/18 6:55 P

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I am a list maker for most things but have resisted written meal planning. Trying to stay more flexible because of what's available in my garden vs. time available, I have been doing it in my head.

Kriszta, your comment on 9/10/16, "either or" made sense and changed my thinking because writing down the various options will be more efficient and hopefully help to clear my cluttered brain. Many other comments helped convince me too and I am going to give it a go. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

DIROB57's Photo DIROB57 Posts: 2,923
3/8/18 6:07 P

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I do spend many days lately juggling everything trying to keep all the balls in the air, but I always manage to find time to track my food and get in some exercise. My hubby came home midday yesterday and found me doing squats, kettlebell swings and pushups after some housework and just before a shower just before a 2pm meeting! Don't want to gain weight and I like to be healthy so I make time to do what it takes to meet my goals. Ya do whatcha gotta do!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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CHIGGERCANE's Photo CHIGGERCANE Posts: 880
3/8/18 4:51 P

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making time and energy for this...I have carved out time for myself in the week to exercise, prep for meals, and live in a healthy manner. There are still some time slots needed for some additional things I want to add in. My problem is living my plan. I'd say I'm about 50-60% in an average week living out my plan. I'm getting there.

Deb
Changing my life 1 step at a time.


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
3/8/18 2:44 P

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I am a natural planner and my shopping is usually healthy food shopping anyway. I pre-plan my meals already and that helps on work days.

Where I will create time is on days after work when I feel enough energy to jump on the treadmill, I won't deny myself because my husband may be hungry. I will take this time to care for myself, first.

 current weight: 151.8 
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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,827)
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3/8/18 1:17 P

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Hey Gang,

Y'day I went grocery shopping bc this week I begin the 10 week BL Challenge on Spark.

I began by buying healthy veggies and fruits. Then I went to the Campbell Soup area and found a ton of great soups. Each one is two cups with around 15 carbs per cup. I didn't need the veggies, it is already in the soup.

I am retired and no longer cook. So soup is going to be my go to food. I got some low carb bread, about 12 carbs a slice and cheese slices 3 carbs, Velveeta now has sharp cheddar cheese slices. Yum.

This is going to be fun. I find if I set out my food for the day, that is what I eat and will not go trolling around thye frig and cabinets.

Loving this new Beck study.

Linda

Lindainalabama
Central Time Zone

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BCHARIE's Photo BCHARIE Posts: 12,213
3/8/18 11:42 A

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I'm retired so you would think I have plenty of time...time is what I have an abundance of. However, what you do with the time is the real deal. For instance today I slept in and didn't go to the Silver Sneakers class. (I'm not really fully committed to that) It would be easy to blow off exercise or meal planning with just laziness. I won't! I do need to get a little more discipline about going to bed at a regular time and stick to a plan.



Charie
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DELIKENS2014's Photo DELIKENS2014 Posts: 3,178
3/8/18 10:13 A

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Creating time and energy for dieting and for living a healthier life is a difficult concept to grasp. I have found that if I take the time to get the sleep I need, I have the energy to be more physically active and I will make healthier food choices. I have to take the time to plan my meals so I eat healthier. I am learning that I have to do what needs to be done or it won't get done. I will take the time and energy to do my morning exercise, then i have more energy throughout the day.

Doris
EST - FL


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SUZYB53's Photo SUZYB53 Posts: 582
3/8/18 7:39 A

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This task is definitely hard for me, but I can see how important it is to my success. Making the time to shop,plan, and cook was daunting when I started on the pink book about 5 weeks ago. These things are starting to feel a little more natural to me, and it seems like having a commitment to take care of myself physically is providing a valuable structure for the rest of my life. Even though I am far from perfect in keeping to my planned schedule, it is reassuring to know that I am making progress on this.

This turtle is to remind myself that slow but steady wins the race.


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/8/18 7:34 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6470183,


Thanks for the tip. Hope this works better.

Edited by: TWEETYX2 at: 3/8/2018 (07:37)
TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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3/8/18 4:04 A

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Today's task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot f time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr .Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Desirable - Highly Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

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Kriszta

Goal weight:
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CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,468)
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3/3/18 4:40 P

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I just re-read my previous post:

Yep, it takes time to change behaviors, eat clean, exercise, drink water ... go to the bathroom, buy groceries, prepare meals one at a time or in batches, read Beckniques, blog on Sparks ... whew, dang, I'm tired.

But what would I be doing with this time if I hadn't made the commitment to get healthy AND stay there???

We all have the same 24 hours a day ... it's what we chose to do with it that counts.

I decided that I was worth the uncomfortableness of using my time differently. Yep, I'm retired ... and have been for 4+ years. What I did with my "off" time during most of that time ... well, it's gone and I did not make permanent changes in my life.

We can't get time back ... so, I am now using my time much, much more wisely. Getting organized and setting up workable routines ... supports my fierce determination to succeed.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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2/6/18 12:14 P

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Great plan!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUZYB53's Photo SUZYB53 Posts: 582
2/6/18 9:56 A

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I’ve been working on this for a while- it’s hard to balance work, exercise, and shopping/cooking. I will commit to shopping/cooking on the weekend. That will free up more time during the week. Also will keep shopping and cooking as simple as possible!

This turtle is to remind myself that slow but steady wins the race.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,491
10/11/17 10:07 A

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Like some of you, I am retired to and so my time is mostly my own to do with as I please. I started working on making time a.k.a. prioritizing the first time I did Beck about 4 years ago. It has been a work in progress. I have my fitness schedule posted on my calendar. I devote my mornings to SP and this darn computer. I have oscillated back and forth about the amount of computer time I use, but have decided that, for now, I need to use as much as I need and not worry about it.

My biggest problem is that I have a tendency to over plan and then my schedule becomes too full. When this happens many of the more important "me" things, such as Beck, get put on the back burner and taking time to plan for meals and exercise fly right out the window. I can be my own worst I am working on managing this obstacle. I check my calendar closely for what I have planned at the start of each week and then again the night before each day. I still fall into the over planning trap, but I am getting a bit better at it.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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BMASSIE3 Posts: 43
10/10/17 8:17 P

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I've been using Sunday morning to plan the meals for the week and to do the grocery shopping. Then Sunday afternoon prepare a meal or two so there is no temptation to snack while cooking dinner. Sometimes I make the next nights dinner after dinner and I can do the Beck review and sparking during that time also.

Exercise is another issue. So I commit to do 10 minutes of yoga every morning and to walk for at least 60 minutes every week (either 2 - 30 minutes or 4 - 15 minutes).

While we're focusing on healthy living should also remember to get our flu vaccines. Got mine today as well as a pneumonia (doctor recommended).

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Did Sun Salutations this morning and gave myself credit.

GOING-STRONG's Photo GOING-STRONG Posts: 7,120
10/8/17 9:55 P

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Day 8 - Create Time and Energy

Meal planning, grocery shopping, cooking, reading motivational articles and books... all takes time and energy. If you don't plan to succeed, then you plan to fail. I have put together an outline of favorite low calorie meals and try and keep the ingredients on hand so that I can have healthy, nourishing, satisfying meals with minimal effort. Problems occur when I get too hungry or don't have a plan and then just grab whatever is convenient. Usually those are chips, nuts and other things that I have problems with portion control. Exercising for me is fairly routine with gym time in the morning and walking or running on alternate days. I stay motivated to run by scheduling a half marathon event every month. You can't stop training or you will be hurting come event day.




Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,521
10/8/17 9:12 P

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Day 8: Create Time and Energy
I'm retired and have plenty of time on my hands. While I do volunteer, travel, and have a house under construction, plus a few hobbies, my primary responsibility to take care of myself. I consider that my job.

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
KATHIC2's Photo KATHIC2 Posts: 63
10/8/17 8:40 P

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I am doing better than I did in my 3 last attempts! This day's lesson, creating time, is key for me, especially during the work week. I have scheduled set time each morning to read the book and journal. Many thanks to all of you who are blogging and commenting! I really feel part of something.

Edited by: KATHIC2 at: 10/8/2017 (21:15)
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,468)
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10/8/17 6:30 P

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Yep, it takes time to change behaviors, eat clean, exercise, drink water ... go to the bathroom, buy groceries, prepare meals one at a time or in batches, read Beckniques, blog on Sparks ... whew, dang, I'm tired.

But what would I be doing with this time if I hadn't made the commitment to get healthy AND stay there???

We all have the same 24 hours a day ... it's what we chose to do with it that counts.

I decided that I was worth the uncomfortableness of using my time differently. Yep, I'm retired ... and have been for 4+ years. What I did with my "off" time during most of that time ... well, it's gone and I did not make permanent changes in my life.

We can't get time back ... so, I am now using my time much, much more wisely. Getting organized and setting up workable routines ... supports my fierce determination to succeed.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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JUNEPA's Photo JUNEPA Posts: 13,758
10/8/17 4:00 P

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Beck Day 8 Create Time and Energy

To make more time and energy for dieting, Im going to: The rest of the week I have done thorough work on in the past and will work through those exercises quickly 9-Select an Exercise Plan, 10- Set a Realistic Goal, 11- Differentiate Between Hunger, Desire and Cravings, 12-Practice Hunger Tolerance, 13- Overcome Cravings.
I plan to devote a lot of time this week to Day 8-Create Time and Energy and Day 14- Plan for Tomorrow.


Checklist
1- I read my Advantages Response Card at least twice today - Yes
2- I read other Response Cards as needed N/A
3- I ate slowly, sitting down, and noticing every bite - Yes
4- I gave myself credit when I engaged in helpful dieting behaviours - Yes
5- I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or cut back on some activities. - Partly And I intend to work on finishing this all week
6- I delegated some tasks (if needed) to other family members or asked a friend for help not yet
7- I gave myself credit of exercise, dieting skills and sticking to the plan
Exercise planned, went for a hike with my dog - spontaneous- no farm work, it's my weekend off.
Dieting had a light brunch and have supper planned
Sticking to the plan yes and that feels so good
Credit for enough sleep and staying hydrated
Credit for finishing all the Week 1 tasks, having a primary and backup diet, thoroughly preparing my home and work environments, having an initial conversation (and subsequent via spark posts ) with my diet coach

I have a fascination with schedules, mine and others, I am interested in how to organize the day. I hope you all will share your menus too when we get to that part.
My daily schedules are a 2 week rotation because we are dairy farmers and DD and I alternate weekends off and Friday night milking. My Mondays through Thursdays are the same every week. I like the template in the Beck book and will work this week to put a regular plan together. I have a very basic plan but think I can get more done and have more free time if I polish it a bit. I get up at 4am on the days I milk in the morning, but not on the other days. I am thinking it might be efficient to standardize my wake-up times even if the activities arent the same, I would like to try this. The day planning and the thinking and action management are my main themes to develop this Beck Trek.


Edited by: JUNEPA at: 10/8/2017 (16:36)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
10/8/17 10:50 A

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My schedule and priorities have not changed since the first time through the book, so this is pretty much status quo.

Observations I made in round #1 vs round #3:
1) I stand up a lot while eating.
3) I don't stand up as often, but this is still a challenge some times.

1) I do most (all?) of my snitching standing up.
3) Still true. Although I snitch less often, it is almost always while standing or on the run.

1) I can avoid snitching if I have something specific to do right after work.
3) This is still 100% true. The transition time between the end of my work day and supper time is deadly. If I can plan to run errands, weed the garden, do laundry, clean the house, etc in that 90-120 minutes I'm much more successful.

1) I do a lot of things right.
3) I STILL do a lot of things right.

New observation in Round #3
3) Transition times are temptation times - coming home from work, arriving home after travelling, waiting for someone to come over; even BIG transitions - Kiddo #1 getting married, Kiddo #2 getting a new job and moving away, then back.
3) I have not dedicated significant time and energy to exploring new recipes and doing some of the family cooking. I've used the excuse that DH is picky and does all the dinner cooking and I am at his mercy somewhat. Well, I could turn the tables and see what happens.
3) I have gotten very efficient at cooking on the weekends so that I have healthy food to pack in my lunches each day. DH doesn't like these foods, but I sure do!

Edited by: KBEHNKE81 at: 10/9/2017 (18:57)
**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


36BEATRICE's Photo 36BEATRICE Posts: 2,704
10/8/17 9:09 A

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I do have a lot of time. But I am always rushed. The exercise of sitting down to analyse and make a plan showed me that the reason for most of this has been my going to bed late, waking up late and tired, and then feeling overwhelmed with everything I had to accomplish before heading out to work. (i work in the afternoons and come home in the evening, and then I need to decompress, and this takes a long time. And then I go to bed late and the merry go-round starts again).
This has become clear because I did the Day 8 task.

So my plan hinges on going to bed at 11, reading there for 30 min, so that I can have a good night sleep instead of falling asleep on the couch while watching TV.
Also I have to take into account that I absolutely need unwinding when I get home. Thus my planned meal should be ready -this is not the time to improvise!-.
I have to schedule my evenings to take those facts into account (which i was not conscious of before doing the exercise).
And decide that after the evening news I will have to pry myself away from the TV and go to bed.

I must say, this exercise led to a major breakthrough. I knew that I had to go to bed at a reasonable time, but had not analysed why it had proved to be so difficult.
Of course, now I have to follow through, but this should make it easier!


Edited by: 36BEATRICE at: 10/8/2017 (09:43)
Rachel



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WALKMAMA's Photo WALKMAMA SparkPoints: (36,772)
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10/8/17 7:32 A

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Good insights being shared here. I often fall into the trap of thinking I have no time. I am learning to notice that thinking and then make time very soon to create a plan that includes making time for meal planning and prepping, as well as whatever else it is that has me feeling pressed for time.

Monica

Central Time Zone
SWEDE_SU's Photo SWEDE_SU Posts: 6,919
10/8/17 7:05 A

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it was interesting reviewing the charts i filled in for this chapter a few years ago - it all still holds true, and i pretty much follow the schedule just as i did then.

my day 8 blog is here
www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6419270


live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/8/17 6:48 A

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Thanks Kriszta for that observation about how food coma is a time robber. I can see the truth of that.

My blog on Day 8 is here.

www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6419273


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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10/8/17 5:01 A

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Yes, it is true: we all have packed schedules and time and energy will not appear by itself - we have to create it for ourselves!
My experience proves this true: over the past 6 years on SP, I went from having no me-time at all to having at least 3-4 hours to myself every day, that I can spend on exercise, preparing and eating my meals, reading, sparking, gardening, running, walking, doing yoga, even dancing on many Sunday nights. And I do the same job and same household chores.
Before that, I was convinced I cannot afford any time for myself... I spent at least 2-3 hours eating mindlessly and in food coma, or struggling whether to eat something or not ; )

I love dr. Beck's idea of reducing tasks by delegating / decreasing or eliminating them.
The priority chart is brilliant, and I still use it at peak workload times.
Indeed, some things we think of as Essential and -must-be-done-today, are often only Highly Desirable, and can wait.


Edited by: KRISZTA11 at: 10/8/2017 (06:28)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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CASSIE425's Photo CASSIE425 Posts: 114
9/26/17 1:39 P

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I already exercise every, single morning. I've been doing that for years. It's just routine now and I can't wake up properly without a decent morning get up and go. Today was a custom-made "push" muscle work out modeled off of Jillian Michael's 3, 2, 1 system. I could only do about 25 minutes (before my yoga) so I used a Tabata timer instead of her workout.

The challenge is creating time during the day to a) meditate and b) get up and walk around (I sit so much). At night, making sure I fit in even a 10 minute yoga session to help me relax and sleep better.

The other challenge, looking at the workbook...is it never dawned on me actually schedule things like TV time, housework time, time with son, even meal time. I just eat when I'm hungry. So that's usually 9:30-10 AM in the morning, about 2 in the afternoon, a snack around 4, and dinner before 7.

So I'm going to try and do that today.

Edited by: CASSIE425 at: 9/26/2017 (13:42)
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36BEATRICE's Photo 36BEATRICE Posts: 2,704
9/10/17 10:26 P

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I am semi retired so have enough time. BUT i absolutely need to schedule my time, because it is too easy to waste my time and then I have to rush to get to work and have not done everything on my list.

It really hinges on my going to bed at 11 p.m. at the latest, so that I can read a bit and ease into sleep and get up at 7:30 and have enough time for all my tasks.

I also have to use a timer when i am having my meals (45 min is usually enough) and I will be online during that time, making sure however that I eat slowly and mindfully.

Rachel



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emoticon

Edited by: AURA18 at: 10/9/2018 (08:10)
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AEGISHOT's Photo AEGISHOT Posts: 4,896
7/20/17 7:10 A

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I just wrote an article yesterday that got featured on sparkpeople and it was on creating ME time which I believe will in turn give more energy.
One of the ways I will create time more is learning to say NO. It is helping me a lot these days, also I have just seen the secret of delegation, one should be careful not to shift responsibilities though. I do batch cooking on weekends, I sleep early to get earlier and refreshed. All these I do to create more time and energy for myself, I will look more into these in the following days.


Temmy, Nigeria

My Personal Blog www.chez-fitmercy.com

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I can do all things through Christ who strengthens me.


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COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,231
6/20/17 11:53 P

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Hi everyone! So this all boils down to getting enough sleep. Can't get enough sleep, then I can't do anything either well or can't follow through with plans. This applies to exercise. I couldn't get through a step aerobics routine because I was so tired...I may skip a workout because I'm tired. I may feel miserable doing a healthy lifestyle task which really zaps my energy. I'm referring too bulk cooking my meals on the weekend. A list of priorities comes in handy when I try to decide what to make time for in my life and what can wait.

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
5/28/17 12:11 A

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Love looking at the schedule and how you really waste hours in the day by not being efficient.
I love how it reminds me to have no regrets. There are only so many hours in the day and you don't want to waste it on things that do not matter.

Filled out my day. i got a lot done and now I am going to bed! :-)

It is never too late to become who you always wanted to be.


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CHIGGERCANE's Photo CHIGGERCANE Posts: 880
4/18/17 7:56 A

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create time. plan my time and then manage my time. I too follow Flylady (somewhat loosely at times). On Sundays I sit and plan my week and meals. I have a calendar of rotating meals that works for us. I plan out my exercise. Somedays I live my plans - each day is getting better and better.

Deb
Changing my life 1 step at a time.


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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
4/18/17 7:15 A

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emoticon creating more time.....hummm.......I want to be a good spark friend, so I have this rule that I need to touch base with the people on my friends list at least once a week. I'm spending at least two hours in the morning trying to do this. emoticon
I'm going to limit my spark time to one hour. I will use the other hour to make plans for the day.

Let's make it a great day on purpose! emoticon

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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STRONGDAWG's Photo STRONGDAWG Posts: 1,588
4/18/17 5:55 A

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Creating time. I did this long ago. In fact, once I have up on cooking complicated recipes, I had a lot more time to plan and cook meals. Now the weekend routine is to prep chicken breast and/or chicken thighs for the week. Roast vegetables for lunches. Cook a roast of some sort. I still need to schedule exercise time when work is busy. Otherwise it doesn't happen.

She believed she could so she did.
- R.S. Grey
CARINEVE's Photo CARINEVE SparkPoints: (27,342)
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3/9/17 2:53 P

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Creating time and energy

Such an important part of succes, it should be part of the first week of Beck!

I know from earlier experiences that energy comes for me when I eat healthy (and am not in a food coma like Kriszta mentioned emoticon ).

Also, I need enough sleep to feel fit and energetic. If I don't sleep enough for a couple of days in a row, I crave sugar (making me sleep less, making me crave more sugar, it never ends!)

As to creating time, that is always a tricky one. Like most, I have a busy life with a husband, kids and a job.
So only too often I need to make alternative plans for a work out.
But I have learned early on to schedule my runs in my calendar, just like any other appointment I have. Also, I prefer to do my runs early in the morning, as at the end of the day there is always urgent things that get in the way. When I get to bed at a reasonable time, it is not too hard to get up early, it is actually quite nice (especially if the weather isn't to cold).


Carine
the Netherlands



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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,866)
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3/9/17 2:51 A

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Great plans and ideas!
Thank you for mentioning FlyLady, I never heard about this before (as I live in Hungary), sounds very positive and helpful, based on what I read now.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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YESICAN61's Photo YESICAN61 Posts: 728
3/8/17 11:38 P

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As I do not work and have only recently moved to a new town I have few commitments and thus I have lots of time to devote to my healthy lifestyle change. I always do menus so that I know what is planned to eat and am sure to have the groceries on hand. The scheduling I will have to do will revolve around the fitness part of the equation. I am just starting to build this into my day and at the moment it is just physio exercises. Starting the week after next I am going to be back at the gym five days a week. I will be away from home for a couple of months but have found a gym near where I will be staying. Once I get home I will set up my schedule around my gym times.

Any time spent creating is time well spent!





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36BEATRICE's Photo 36BEATRICE Posts: 2,704
3/8/17 10:24 P

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I thought I had posted my Day 8, but I cannot find it. In short, planning is easier since i became semi retired and with the help of Fly Lady. I guess i could improve my planning if I reduce internet and T.V. time and replace it by something more productive, like reading or attending to the zillion unfinished business.

Rachel



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