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MAWMAW101's Photo MAWMAW101 Posts: 12,221
12/6/19 6:41 A

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Day #90 Live “as if”
Pick something from yesterday’s list and live “as if” all day.
Actually I will copy the list from yesterday and see if I can live my entire day today “at my best!”
I’m taking my sister for treatment again, I’ll be in town all day and will have a perfect opportunity for this exercise.
I’m going to a Christmas concert tonight with more opportunity to live “as if”.

At my best list:
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
12/5/19 6:06 A

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Thursday 12/5/19
1. Do tasks - finish Christmas decorating; Star on the roof; make soup;
2. Make music -
3. Get active - walking meditation
4. Read - Friendship Therapy & genealogy records
5. Reflect -

Day #89 At My Best
I am outgoing and friendly
I am happy with my life and helpful to those in it
I am energetic, healthy and strong
I am content, peaceful and creative
I keep our home un-cluttered and take time for myself


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
12/4/19 7:39 A

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1. Do tasks - bills; Christmas decorations; knit project; general cleaning
2. Make music - anything goes!
3. Get active - walk & PT session
4. Read - Friendship Therapy
5. Reflect - a good day

Day #88 I Do Care!
Granted it is hard to continue to care enough to stay on a reasonable plan day after day especially in December.
However having the life I want means living the lifestyle for it.
I care that I have an active life so I exercise.
I care that I am not on any meds for health issues so I continue to pay attention to nutrition.
I care that I am healthier than when I began this lifestyle change
so I stay on teams and challenges for support.
I DO CARE!

Day #87 Old Habits
It is no doubt that the reason I spent many years on or off a diet, losing weight and gaining it back was because of going back to old habits.

It was only after realizing that in order to keep weight off I needed to make a lifestyle change to stop that way of living. There is still a struggle with all the available temptations but it gets easier and easier

Edited by: MAWMAW101 at: 12/5/2019 (06:06)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
12/2/19 6:41 A

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Day 86: Minimize the damage
It’s the first week of December so the possibilities of high-risk activities with food temptations are endless.
Ways to minimize the damage:
*go for water or lower calorie drinks instead of alcohol drinks;
*eat something light before going to big parties;
*if I am the host, add more healthy items to the menu;
*if I’m not the host, take something healthy
*keep up with exercise activities
Keep this list handy and read it before each event of the season.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
12/2/19 6:31 A

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Monday December 2

1. Do tasks - laundry; kitchen & bathroom floors
2. Make music - Celtic CD while I knit today
3. Get active - treadmill; PT exercises;
4. Read - Too Blessed to Be Stressed
5. Reflect - Monday is always a good day to start fresh

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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THISTIMEFORS1's Photo THISTIMEFORS1 SparkPoints: (2,490)
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12/1/19 3:27 P

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Labyrinths are wonderful. Good for you.

1 Corinthians 6:19 King James Version (KJV)
19 What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
11/29/19 1:37 P

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Day #85 Let It Go

As far as sometimes holding a grudge, I am guilty, but at least now I am aware of it and thank heavens I have an awesome friend who lets me vent when I need to. It makes it much easier to get past whatever it is.

Recently I spent a couple of days at a wonderful place where I was able to think about my life and how I want it to be. One of the things I spotted there was a labyrinth and I took the time to walk it and at the end I placed hurts of my past there and have been able to “let them go!”
It is a heart-warming exercise.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
11/24/19 5:51 P

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Day 84 - The expectation square (Only my word has changed.)
When I stopped focusing my expections on what I want from others in my life lots of things changed for the better.
As I began to only focus on what I personally can change, I started changing for the better.

My word of the year is “joy” and I now get the most joy I can out of every day.
My word this year is “listen” and be an empathic listener. With the world of polarized ideas, this is most important to me.

Day #81 Unhook the chains
So far I think I’ve managed to post on each day thru this current day.
We are now back in the section where I need to take a good look at what starts the events that keep me from staying on my food and exercise plan.
emoticon Two chains, one I can’t control and one that I can.
Husband, no control over this one;
Procrastination, total control over this one!

Edited by: MAWMAW101 at: 11/29/2019 (13:36)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
9/7/19 4:55 P

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Day 24: Eat for satisfaction

This was my evening yesterday. The items were not the same but the activity of continually searching for something else was the same.

"One afternoon, I was craving a brownie, so I ate one. Once I finished it, I decided that it wasn't quite what I'd wanted. Instead, I was actually hungry for Oreo cookies. After eating several cookies, I sensed they weren't exactly what I wanted either. Then I figured out what I was really craving was something crunchy like M&M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of "eat what you want" doesn't make me feel satisfied."

Only now, taking the time to work through this lesson, can I see that part of it was not having answers yet for testing done at the hospital yesterday morning. Also part of it was the usual let down as my friend (and fellow Sparker) went home after a visit.

I wish I had taken the time, when I wanted something, to slow down and think before I made a decision. I’m sure that one item, savored and enjoyed, would have been enough.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
8/1/19 7:41 P

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emoticon Lesson 28: Best Friends
My Lifetime Scale Plan
  1. I will weigh myself
___ Daily, no matter what's going on.
___ Daily except when I've been traveling, sick, or at a special event.

  2. I will track my weight by
___ Writing it on a paper record, a calendar, or a wall chart.
___ Recording it online(StartYourDiet)on a computer program.

  3. I will manage the scale by
___ Weighing only in the mornings before eating or drinking.
___ Weighing only at home or doctor's office.
___ Not weighing for at least 48 to 72 hours after travel, vacations, or holidays, depending on my state of mind!

  4. I will manage my emotional response to the scale by
___ Saying "the scale went up" or "the scale went down."
___ Reminding myself that it's only data, not a reflection on me.
___ Stepping on, stepping off, and leaving the room.
___ Focusing on my actions and my healthy behaviors, and recording my activities on my calendar for 100 Days!

  5. I will manage the scale at my doctor's office or medical clinic by
___ Noticing the scale readout but completely ignoring it.

  6. I will own my weight by
___ Telling people who ask that I am trying to eat healthy and stay off meds as I get older.
___ Graciously receiving compliments or comments about my weight loss.

Create a visual reminder
Once you've laid out your lifetime plan, follow it faithfully, year after year.
Power Key 7: Smile at my scale and treat it like a friend.

emoticon Lesson 27: Building the Friendship
Every day, I weigh myself on my home scale. I record it on StartYourDiet.com.
I’ve decided for the next 100 Days book starting on Monday August 6 that I will write down what I actually do. (Eat out, exercise, bicycle, sleep, etc.)

The Dot Calendar
Then I’ll use markers on my calendar to show:
• Green sticker - Weight-Loss Day
• Yellow sticker - Maintain Day
• Red sticker - Gain Day
Set up a Long-Term Plan
I will use those 100 Days as a measure for my long-term plan.

emoticon Chapter 26 - When Your Scale is Stuck
This is a lesson that I did (again) but lost out there somewhere in the space of lost info.

I've had the Scale stuck many times and until Sparkpeople the usual outcome was to stop trying. Then of course it was followed by starting over at a higher number.

Now the Scale is going down again but I will always need to check in because it is too easy for the old habits to come back.

emoticon Chapter #25 Jolting the Scale with Interval Training
Last time through this book I used this chapter to up my exercise.
Time for a new jolt which is why I’m going through the book again to remind myself of what works.

I know I made new commitments about this lesson but somehow lost what I thought was already posted here. With the help of a new Spark friend, I plan to jolt my scale during the upcoming start of the 100 Days book which will begin on August 6.




Edited by: MAWMAW101 at: 8/2/2019 (08:26)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/31/19 8:50 A

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Lesson 24: Switching Things up with Exercise
This is the lesson I think I need most every day of my life!
I’ve been at the same weight, basically, for approximately two years now.
Exercise planning, or sticking to any type of routine has been lacking.

Problems with my feet have not been good but I have a beautiful new bicycle that I just need to get moving on.

There are many friends in my life to call for support and being retired, I have plenty of time to spend on exercise.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/31/19 7:48 A

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FWTS - Chapter 23 - Ways to Boost Your Weight Loss

I weigh each morning so I’ve learned to use the Scale as a way of seeing fluctuations.

Water is still my preferred drink although I do drink too much coffee I suppose.

The part that exercise plays in my life has never been consistent which is why I continue to join challenges that put a focus on activity.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/30/19 4:47 P

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Lesson 22: How to Recognize a Plateau

This is probably one of the most important chapters for taking an overall view of making the changes into life-long habits.
I have been basically the same weight for the past two years. The averages monthly have only varied by under 5 pounds. The only way to change it is to eat less or up the exercise.
To know that staying on plan will eventually pay off in good health and a scale loss is why I keep track.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/30/19 4:40 P

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Lesson 21: When the Scale Won't Move

I learned it takes approximately 30 days for your body to permanently change for good.
For me being healthy and continuing to learn from connections and inspiration that I gain by sticking with it will be the answer to getting the scale to move again.

Power Key 6: Never eat over frustration with the scale.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/28/19 2:12 P

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Lesson 20: Letting Go of Scale Memories

It’s not a bad thing for me to think of some of my scale memories.
The time with a wonderful Weight Watchers group I can recall with fond memories. Granted we usually rewarded ourselves after weighing in and so sabotaged each other along the way.

My time in TOPS was with another great group of women. When the group quit some of us kept meeting to just talk for years after that.
We purchased a scale and could weigh if we wanted to, I did but only checked every Monday to see how high the number was.

Reality hit when I read a doctors report as I took it across town to a new doctor! It said patient (that’s me?) is a post-menopausal, obese woman with evidence of high cholesterol.
It was a wake up call for sure. It was the first time I associated “obese” with my weight.

Edited by: MAWMAW101 at: 7/28/2019 (14:15)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/28/19 2:11 P

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Lesson 19: Trouble in Scale City
List 2 or 3 things that you learned from this chapter.
Although I can’t relate to Karen destroying her scale, I can relate to placing all my thoughts of whether I was doing well or not on that number.

What are some ways you can relate to the clients or examples in this chapter?
Scale denial is simply thinking, "If I don't weigh myself, it's not happening." But eventually, this only makes your situation worse.
I can relate to denial, saying I won’t go over 200 but when it happened it was easier to just see how far over I was!

What will you do differently after reading this chapter?
This is when I found Sparkpeople and later Linda’s books which changed everything. Looking at my food and exercise as a lifestyle ended up changing the scale number!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/28/19 8:57 A

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Chapter 18: Tracking Reveals the Truth
List 2 or 3 things that you learned from this chapter.
Like Sandy, I’ve had times when I realized I had mindlessly eaten the whole bag, the entire pizza piece by piece, or the whatever it was.

What are some ways you can relate to the clients or examples in this chapter?
When I first tracked my food, it was mind blowing for me to learn what is classified “a serving”, how much I really ate and how few really good nutrients I was getting.

What will you do differently after reading this chapter?
At this point I have been tracking for a couple of years but sometimes need to remind myself to check serving sizes, or to be more truthful and record everything!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/28/19 8:46 A

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Chapter 17: Scale and Weight-Loss Patterns

List 2 or 3 things that you learned from this chapter.
No matter what “diet” we choose our bodies adjust and after the first week the amount of weight lost gets less and less.

What are some ways you can relate to the clients or examples in this chapter?
I can relate to both Weight Watchers and TOPS groups. Both were good plans for me but after the plateaus came I could not justify paying week after week with no change.

What will you do differently after reading this chapter?
At this point, with the Linda Spangle books, I’ve been able to change what I do each day and work on having a “healthy lifestyle”.
I will continue to weigh daily and monitor the average changes!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/27/19 8:17 A

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Chapter #16 How to Retrain Yourself
emoticon It’s amazing how my life repeats, which at this point is a good thing!
I’m in a 5% challenge, I’ve again set my chart for it and I am again going down on the scale week by week!

I weigh each morning and once a week I look at the averages for the challenge I’m in.
For now I have the chart set on the eight weeks of the challenge.
The average has been on a downward trend so I am pleased.
emoticon I need to keep up my healthy habits when the average isn't moving.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/27/19 8:02 A

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Lesson 15: The Dreaded Doctor's Scale
As I age, the list of “specialists” seems to increase. We are all parceled out in bits and pieces.
From Podiatrist to Cardiologist, and even for my regular physician all the scales are in busy hallways. Most times I drop my purse and coat on the floor but never feel I can take off my shoes.

The only time I even look at the outcome of the scale is the checkup at the Cardiologist’s office.
The number, along with my BMI number is listed on the readout for my next appointment. It’s hard not to notice that one.

At this point the only thing to do is keep weighing myself each morning for a more accurate number and not be concerned about any other scale number.

Edited by: MAWMAW101 at: 7/27/2019 (08:04)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/26/19 5:44 A

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Lesson 14- When to Stay Off the Scales
Vacation; Holidays & celebrations; Travel; After you’ve been sick; When you feel vulnerable
* The three day rule
Power Key 5: Wait three days to weigh myself after travel or holidays.
emoticon If you are just beginning to follow this book it is a good idea to stay off the scales sometimes.
Because I’ve been weighing each morning for quite a while now, it is no longer necessary for me to worry so much about the daily fluctuations.
What is necessary is to adjust my eating and exercise when the weekly trend is going up.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/26/19 5:31 A

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Lesson 13: Who Owns Your Weight?

*List 2 or 3 things that you learned from this chapter.
I learned that nobody needs to know what I weigh, how much I’ve lost or how much I want to lose except me. (And the medical folks!)

*What are some ways you can relate to the clients or examples in this chapter?
Like Julia, there are certain close people in my life who make comments that are not helpful to me.
Luckily I’ve never been with someone like Anne’s husband. I’m sure my reaction would be to eat in secret.

*What will you do differently after reading this chapter?
At first it seemed rude to ignore and just not answer when asked about my weight but for me it was the only way to stick to the plan. After a while those people who knew I wasn’t going to answer stopped asking.
Even now, after all the lessons and all the work, the hardest part for me is accepting compliments without saying “but I still want to lose more” or “yesterday I didn’t do so well” or a host of other excuses to make them feel better about their weight

From the book, a perfect answer.
When someone gives you the gift of a compliment, respond by exclaiming, "Thank you for saying that. I appreciate it so much. You really made my day!"

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/24/19 3:25 P

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Chapter 12 - Healthy Scale Talk

It’s recommended to make a graph of scale changes, however I recommend using the graph on the “StartYourDiet” website.
My graph is set to weigh daily, but it can be set to show weekly or monthly changes.
The graph I use shows the numbers for (104) days. I can easily see trends up or down.

I also judge how I’m doing by how my clothes fit, especially my jeans which are what I wear most.
Power Key 4: Speak the truth-the scale went up/the scale went down.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/24/19 3:23 P

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Chapter 11 - Seven Scale Guidelines

To consistently get the most accurate picture of my true weight, follow these seven guidelines:
Weigh early morning
Weigh only once
Don’t go back
Never weigh at night
Consider daily weighing
Create a personal plan
Stop avoiding the Scale
**By staying with these guidelines, I’ll avoid scale games as well as the sudden shock of seeing high weight numbers after Vacations or holidays.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/24/19 8:41 A

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Lesson 10: Scale Myths and Beliefs

So many myths have come and gone in my lifetime. Once the reasons are known that affect the scale, it is up to us to keep records that show what affects our own patterns of gain and/or loss.
For me it becomes more evident with daily weighing.

Power Key 3: Focus on my actions, not the reading on the scale.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/24/19 8:25 A

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Chapter 9 - What Affects the Scale
Factors with Lots of Control
Time of day
Water intake
Routine exercise
Extra-hard exercise
 Stress
 Travel
 Hormone changes
 Changes in muscle mass
 Extreme temperatures
Barometric pressure

Factors with Almost No Control
Illness
Medications
Chronic Physical conditions
Surgery or physical trauma

Patience Required
Now you can understand why the number on the scale can bounce around so much or even be off by several pounds. Learn to recognize times when your weight might be affected by one or more of these 14 factors.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/23/19 7:54 A

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Chapter 8 - Using the “Right” Scale

I’ve invested in a good scale, it is digital and I use it in the same place every morning first thing.

The only other place I weigh is at the doctor’s office. The number there doesn’t really matter because each office is different, I keep my shoes on and the time of day is always different.
Unless the nurse or doctor comments on changes I don’t really pay attention to what it says.

I don’t think I’ll change anything about how I think about this lesson. I will continue to weigh each morning.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/23/19 7:50 A

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Chapter 7 - The Games We Play
It seems sometimes we are more alike than not when it comes to wanting to lose weight. I do believe I belonged to the same weight loss group as Dee in the story.
Weigh-in day was Wednesday and I used some of the same games in order to have a loss for the week.
When the weight stopped coming off I sometimes weighed at noon instead of in the evening to get a loss.
Eventually it doesn’t work so I would quit because it became a waste of money when the plateau came which it usually does.
I don’t play games with my scale anymore. The readout is only a number, and you can't trick it into being something else.

Power Key 2: Remember that I can't trick the scale.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/22/19 1:01 P

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Chapter #6 Keep Your Scale--It's OK!

Step on, step off, leave.
Look, record, move on.
Note how you're trending.
It's only data.

Practice healthy Scale thinking:
*Don't assume you've gained weight
(By the same token, don’t assume you’ve lost weight— watch for the trend)
*Detach from the numbers
(Stay on food & exercise plan— that is what changes the scale numbers)
*Stick with your plan


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MAWMAW101's Photo MAWMAW101 Posts: 12,221
7/22/19 12:36 P

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Chapter 5 - Go Ahead and Toss the Scale
Is your scale the first thing you think about every morning? If so, take a careful look at what happens after you step on it for your morning weigh-in.
emoticon Getting on the scale IS the first I do every morning but the number is noted and I go on with my planned day.
I never weigh on other scales (except the doctor) and have been on several vacations without the daily weigh-ins.
The Three-Day Test
• Weigh yourself every morning, but only once each day.
• Tell yourself, "It's just a number, and I am NOT my weight."
• Avoid discussing the scale, your weight, or your diet plans.
**If you can do this successfully for three days in a row, you can consider keeping your scale.

From an earlier post I wrote:
"If the only place you go is the Doctor and the only thing you talk about is how bad you feel, it limitis the conversation.
By the same token, if the only thing I talk about is my weight and diet, it also limits the conversation

Edited by: MAWMAW101 at: 7/22/2019 (12:47)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/21/19 9:25 A

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Chapter 4 - To Weigh or Not To Weigh?

I took the quiz again. The answer: You can safely keep your Scale.

I weigh first thing every morning and record the number on StartYourDiet.com because it gives me a very good visual graph that will show the changes easily over a long time.

I am reminded as before that I need to spend less time thinking about and talking about my weight and diet plan other than on Sparkpeople where changes are made.
(Old habits are hard to change long-term.)

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/21/19 9:24 A

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Chapter 3 - No more drama — “Sparkie is just a tool”!
emoticon 2 or 3 things that you learned from this chapter.
Today I am reminded that the drama over weighing is not necessary.
I can recall the days of being in a weight loss group and the games to get a scale loss...go to the bathroom (again), take off all jewelry, take off any clothes possible, etc.
emoticon What are some ways you can relate to the clients or examples in this chapter?
The urge to just give up when the Scale doesn’t show what I expect after sticking to the plan is still there.
emoticon What will you do differently after reading this chapter?
I will make a choice in maintaining my weight or doing what is necessary to achieve a “healthy” BMI number.


Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/20/19 9:27 A

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Chapter 2 - The Scale is my enemy

Reading my last answers is a great way to see how much has changed and what still would be helpful to remember as I go through my days.
emoticon As with the last time through this book, I just returned from a few days of vacation, this time with our daughter’s very active family.
Because I’ve been weighing in daily (except if I’m not at home) I did weigh this morning but I know the scale will fluctuate for the next couple of days because of vacation.
I have decided to weigh after Vacations because I know the fluctuations will come and if I wait too long to start daily weigh-ins I tend to use the “vacation” mentality to continue with those little vacation extras.
*I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track.
Power Key #1: Never let the scale win!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/20/19 9:02 A

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MAKE FRIENDS WITH THE SCALE!
Chapter 1 - What’s wrong with my scale? ( x3 )

Continuing to go through these lessons helps me stay on a healthy life path.
As my life changes, the days pass and what becomes habit is more important than ever.
emoticon emoticon emoticon
The only thing wrong with my scale is me.
I still weigh every morning and the numbers are recorded on “start your diet” chart. I still judge my day green, yellow, red and it continues to be important in my life.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/20/19 9:00 A

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Day 100 More Days of Weight Loss
Creating weight-loss joy

Being committed to a healthy lifestyle, sticking with it as much as possible while also living my life, brings me joy.

For the most part I’ve learned to enjoy the good times and survive the challenges. No matter what happens as I age (gracefully) I’ll do my best to stay strong and positive about my journey.
This is weight-loss joy!
So today and every day I’ll focus on the joy of feeling strong and healthy!

Day 99 -

Day 98 - Instant self-esteem

Day #97 Music therapy
I have quite an assortment of favorite music CDs from:
Celtic, very calming
The Beach Boys, peps me up
Tribal winds, haunting flute music
And light Classical, just because I love it.

But truthfully there are lots of times that I just like the quiet with no sounds playing.
One of my pet peeves is that no matter where I go now there is something, mostly TVs, so it’s never quiet.
Restaurants, Doctors offices, and every waiting room in the hospital. This week it was a tiny room (4 chairs) as I waited for my car to be looked at. I finally asked if it could be muted since I was the only one there.

Day #96 Pull yourself back up
1. Do tasks — run the dishwasher, clear the counters & pay the bills
2. Make music — crank up “Fight Song” by Rachel Platten
3. Get active — going out to meet two friends from my past working days
4. Read a book — take the book to the front porch swing
5. Reflect — I’ve been missing this one
Our days move on so fast, I don’t always go back to reflect.


Edited by: MAWMAW101 at: 7/20/2019 (14:42)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/12/19 5:58 A

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Day #95 No birthday cake (Round #2)
I still plan my own birthday and did have another trip to celebrate. We stayed in a house on the lake and spent time on Mackinac Island in Michigan. It was a wonderful week.
I checked zip-lining off my bucket list! (LOL)


Day #95 No birthday cake (from round #1)
My birthday is May 20 and although I spent my last one in the Grand Canyon, most of mine since I’ve retired have been a “girls weekend” with my daughter, daughter-in-law and adult granddaughters to celebrate.
The first year we flew to a Florida beach, one year we spent in a cabin in a state park, once it was at a Spa and we will start planning next year when we are together for Thanksgiving.
Nobody ever made a fuss over my birthday until I decided to plan my own. To treat yourself to a self-care day is a perfect idea.
There is still one person in my life I eat cake for, we have for several years gone to a fancy restaurant in our small town, known for their decadent desserts, and we go in the afternoon just for dessert and coffee.

Edited by: MAWMAW101 at: 7/12/2019 (06:27)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/11/19 8:09 A

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Day #94 Don’t say these things
I cheated on my diet; I Blew it; I was good; I was bad; I can’t resist!

All of these phrases have been eliminated from my talk about how and what I eat on a normal day because of past lessons from Linda Spangle books.

However I’m not sure those phrases have been eliminated from my thoughts when I look back on what some of my days were like!



Day #93 How to eat right

1.Rarely eat fried foods, sweets and desserts, or other snack foods. Always be careful about the amounts and how often I eat them.
2. Eat fruits and vegetables daily. Eat items that didn't come with labels but came from nature.
3. Learn the best portion amounts for my weight-loss plan. At restaurants, use the "half off special" or order a smaller amount.

Edited by: MAWMAW101 at: 7/11/2019 (08:11)
Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/9/19 9:07 A

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Day #92 How not to maintain (It’s still my answer, just keep doing it!)

Waiting until meal time to decide what to eat
Not checking first before eating in a new restaurant
Talking about changes I need to make but not following through
Not working on my daily activity, sitting too much

Flip to maintain
Make a basic weekly menu before shopping
Filling out my weekly menu plan on “StartYourDiet”
Doing a web search for restaurants before going
Stop talking so much about what needs changing and just do it!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/8/19 10:33 A

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Day #91 Its up to me

It really is up to me day after day, week after week and year after year!
What works is meals based on lots of fresh veggies, less carbs and “white” food.
What works is to only snack when I’m really hungry, not to just passe time.

What doesn’t work for me.
Not planning doesn’t work.
Not knowing what’s for supper doesn’t work.
Staying seated doesn’t work.

Planning without doing doesn’t work.
I need to make activity as important as the items on the daily menu.
It’s time to get back to step counting, setting the timer to keep active throughout the day.
It’s time to get back to a balance of nutrition, activity and fun!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/2/19 5:14 A

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Day # 88; 89 & 90
Ok, I’m outta here for the rest of the week. By way of explanation, Saturday is the anniversary of our son’s death.
I looked at the next three lessons and just can’t go there.


Day #87 Allow a grace period
I do believe that to continue on a weight loss or weight maintenance plan for the rest of my life, which is my plan, I will need to allow for times of “grace”.
Life has a way of handing us challenges without notice and although I do need to continue healthy eating, sometimes other things become more important than meal planning and set exercise.
Taking a break, even for a day, may be the best option.

Edited by: MAWMAW101 at: 7/8/2019 (10:36)
Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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7/1/19 8:26 A

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6/30/19 12:29 P

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Vision Board - July 2019
In honor of the Summer 5% challenge, starting July 6!



Edited by: MAWMAW101 at: 6/30/2019 (12:34)
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6/28/19 11:15 A

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Day 85 Dealing with grief

I’ve not been through a lot of things, divorce, domestic violence, gun violence, etc and so can’t say for sure but the loss of a child surely is the worst thing there is.

At the beginning of this week I knew I didn’t want to “rehash” my pain but here I am, before daylight, doing it “for my own good!”
The healing road is long and winding and never really ends. Thanks to Babs and Sue it is easier to share that road to recovery.
It’s been many years since the death of our son but when those memories flood back it feels like yesterday.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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6/27/19 7:05 P

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Day 84 Body memories

I feel your pain ladies, and it’s so true those dates are in our bones! For me the 4th of July starts it, our son died on the 6th. His birthday on January 8.
No matter how many years, it’s still a club no mother ever gets used to!

Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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6/24/19 6:25 P

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Vision boards, you can make them large or small.....


Edited by: MAWMAW101 at: 6/24/2019 (18:41)
Phyllis ~~
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6/24/19 6:16 P

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Day 84: Body memories

Day 83 No one takes care of me


Day #82 Whose problem is it?
My current problem is trying to keep up with my own health issues and still being the “head cook and bottle washer” as my Mom used to say.
As I write this please keep in mind that my husband is retired, is very capable and is really a very nice man.
Because of the way our life was set up, he never swept a floor, dusted anything or made a bed in our entire 58 years of marriage. He now flips on the TV news and waits for his supper.

After two weeks I was finally feeling well enough yesterday to do some much needed cleaning. Being very tired I fell asleep early and woke up to realize I hadn’t made him anything to eat. He is getting used to his new dentures and is limited on what he can eat.
After deciding it really was his problem not mine, I went back to sleep.

This morning I am up with the birds and sure enough, my hubby fixed himself what he wanted. There are dishes to clean up this morning but at least he rinses them and puts them in the sink.
emoticon My lesson learned, if I want him to help out, I need to stop doing it for him!


Day #81 Problem or predicament
What are my predicaments?
I am getting older
*can’t stop this one but I can eat nutritious food that keeps me as healthy as possible
*I can get back to a set exercise time and get moving.

I get overwhelmed by my big house
*maybe I can redo my favorite room and spend more time there
*daily I can just focus on one room at a time to keep from being so overwhelmed (only kitchen & bathroom need daily attention)!

I take on projects and worry until the last minute to get them done
*time to finish the one I have without so much fuss about the outcome
*start saying “no” more often to others
*this one is really totally controlled by me and my procrastination is really the issue here!

Edited by: MAWMAW101 at: 6/27/2019 (06:01)
Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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6/19/19 7:48 A

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Day 80 Too comfortable
Linda writes “Occasionally you whine about your miserable situation, but you don't do anything different. When you think about starting a weight-loss plan and staying with it, you put off deciding for a while. Of course, by avoiding a decision, you've already made your choice-to stay the same.”

This is where I’ve been for way too long. I will join a challenge the first week of July and in the meantime I WILL make a decision about how to live healthy and happy each day.

Day 79: Rebellion
Although I didn’t relate to the stories in today’s lesson, there are times when I do go back to old habits. Just recently when I was on vacation I ate all kinds of things (mostly fried) that I don’t include in my daily life now.
There are always excuses especially when we travel but this time it was much easier to go back to healthy cooking and eating when I got home. Luckily most days I was active so no real weight gain which helps to not get discouraged.

Day 78 Self-sabotage
This is an ongoing issue in my life!


Edited by: MAWMAW101 at: 6/20/2019 (09:09)
Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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6/18/19 6:26 A

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100 More DWL, Day 77 My sabotage toolbox
There are several things I’ve learned to keep in my toolbox.
Saying I’ll wait a while or getting in the buffet line last helps.
If I’m waiting I can grab a water and chat with everyone.
If I’m last in line nobody pays any attention to what I choose most of the time because they have already chosen.
My best friends and family don’t push food and many now eat more healthy.
emoticon This generally leaves the choice up to me to be the saboteur or the hero of my plan.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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6/17/19 9:10 A

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Day 76 Stop sabotaging me
emoticon Most days I am my own saboteur.
Although I’ve gotten better at pinpointing emotions and situations that cause me to overeat or choose badly, when medical issues arise, I find it hard to not give in to self-pity and self-sabotage.
I must remember, this too shall pass and the problem usually isn’t as bad as the uncertainty of not knowing the problem.

Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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6/14/19 5:50 A

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Day #75 The people hook
“ It's not your job to fix people. It's your job to love them!”
Sometimes other people want more from me than I am willing to give and I have gotten pretty good at helping out when I can but not involving myself so much that I take over their job of helping themselves.

Today as I wait for the Doctor’s office to call with results of testing done yesterday, I can’t help but worry that as I get older, I will be that hook for others. I will ask for help when needed but keep doing as much for myself as I can.
I have a friend that I admire so much because she keeps going in spite of everything. It is my hope that I too will keep going no matter what.
emoticon It is my intention to keep that “ old age” card to use when all else fails.

Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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6/13/19 11:48 A

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Day #74 It’s not my fault
Below is my answer from the last time and it’s amazing how things work out.
I just returned from a wonderful trip to Mackinac Island where fudge and food are everywhere.
I did have some very good fudge, brought none home with me, and am happy for the experience. There are beautiful waterfalls, great places to walk and I can now cross zip lining off my bucket list!

emoticon From last August!
I don’t think I often blame others for my lack of sticking to my healthy eating plan but I am well aware of the close people in my life who make it difficult to stick to the plan.

This week was a lesson in sticking to my word as a friend who was sure I needed a pound of fudge from her vacation spot started reading off a very long list of options.
After saying “no” many times to each flavor I finally ended with “don’t you dare!”

Truthfully I love fudge, I want fudge in my life, however I want good health more!
Maybe when I visit that vacation spot I’ll sample the fudge after I walk all over the island!


Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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6/11/19 9:14 P

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Day #73 Manage special days
My next special days will be vacation with our daughter’s family in mid July.
As long I keep my activities as important as the food all will end well.
Thankfully they are a very very active family!


Day #72 Renew your vision
I have been making vision boards for years and it is definitely time to make a new one.
As seasons change, as I start new challenges and when a change is needed it seems time to change my vision.
Vacation is over so my new vision page will focus on summer finds from the Farmer’s Market, riding my bicycle and looking for new adventures.

This is my first Sparkpeople Vision board!


This is my new vision with credit for some good changes in my life.


Edited by: MAWMAW101 at: 6/15/2019 (15:33)
Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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6/10/19 9:56 A

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Day #71 Setback or failure
The past week has been a vacation “pause” for me.
When I think of setback or failure the thing that comes to mind is generally something physical that I can’t fix (problems with my feet) or something that puts me in a bad mood that I find hard to get over.
In reality it can also be a fun vacation but I must let it go and get back to what works if I want to have a happy healthy life.
Today:
I will drink water
I will eat 5 servings of vegetables
I will check sodium levels in my choices
I will get enough sleep
In other words, I’ll get back to “normal”!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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5/30/19 7:55 A

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Day #65 Showing emotions
The only emotion shown by my parents as I grew up was anger (usually alcohol related) and later sadness.
There was a time with my grown children when hugs and “I love you” messages became very important to me and the interaction between our own family members is a constant source of joy for me.
As we get older my hubby is less demonstrative with me. He has learned to hug the kids and tells them that he loves them which is very important to me and to them.

Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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5/30/19 7:05 A

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Day 64 Courage to feel

From: Brave Enough by Cheryl Strayed
Nobody will protect you from your suffering. You can't cry it away or eat it away or starve it away or walk it away or punch it away or even therapy it away. It's just there, and you have to survive it. You have to endure it. You have to live through it and love it and move on and be better for it and run as far as you can in the direction of your best and happiest dreams across the bridge that was built by your own desire to heal. Therapists and friends can help you along the way, but the healing--the genuine healing, the actual real-deal, down-on-your-knees-in-the-mud change--is entirely and absolutely up to you.


Day 63 What do I feel?
Conflicted!



Day 62 Revive my feelings
I’m still a work in progress.




Edited by: MAWMAW101 at: 5/30/2019 (07:39)
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Day 61 The emotional box
As a child I hid and cried to keep from getting punishment for crying. I don’t think I ever fit in as a child, not at home, at school or at church.
Then as an adult I had a wonderful group of friends, enjoyed the times with our five kids and my freedom when they were in school. I do know there were times I finished food on their plates instead of showing those stuffed emotions.
Now most of my close friends have passed on, my non-verbal husband is retired. Even though I say I’m retired, I’m really not because all the cooking, cleaning, etc is still my job!
I’m mostly frustrated, angry, and on occasion when my best friend calls do have wonderful times!
emoticon Our adult kids and grandkids are wonderful but busy with their own.

Phyllis ~~
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Motivation for daily EXERCISE is my CHOICE!
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5/24/19 7:26 A

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Day #60 The Gift Of Yourself
As my house fills up for the family holiday weekend I plan to give the gift of attention to each person. I will do my best as I think of all the little ones running every which way.
emoticon


Edited by: MAWMAW101 at: 5/27/2019 (18:34)
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5/23/19 7:19 A

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Day #59 When there isn’t enough
• Identify a recent time when you couldn’t get enough of something you needed.
Most often I feel like the little girl in the story with changes I can’t control.
Year to year as I age it is harder to keep up with what needs done.

• Write a list of specific needs related to that time or event.
My longing is for a smaller home that I can keep up with instead of worrying about roof leaks, cost of heating/air-conditioning etc

• Write a plan for how you can take care of your needs when there isn’t enough.
I need to eat on plan, exercise daily and take care of myself because no matter where I live it is important to be healthy.
I need to change what I can & let go of what I can’t.
I need to ask for help!

Edited by: MAWMAW101 at: 5/23/2019 (09:34)
Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


27 Days until:  Winter Challenge
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0
MAWMAW101's Photo MAWMAW101 Posts: 12,221
5/22/19 7:18 A

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Day #58 Grieve your progress —
NFrom a post 9 months ago:
There have been many life changes over the years for me that caused me to grieve the progress. The breaking up of small groups of WW, TOPS, and exercise classes come to mind.

Finally deciding to stick with Sparkpeople, first because it’s free then finding the Linda Spangle books and website have been the answer.
In the end, even with help, it is up to us to choose the healthier options in reasonable amounts!

Giving up French fries and potato chips except on very rare occasions was the beginning. The list is now longer and continues to grow.
My tastes have changed so even on those occasions they aren’t as good.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


27 Days until:  Winter Challenge
50
37
25
12
0
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