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GOCALGAL's Photo GOCALGAL Posts: 5,559
7/30/20 3:25 P

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I am in charge and I choose as often as possible to live my healthy habits, weigh weekly, track as necessary, make as many positive choices as I can, not beat myself up when I slip up and to NEVER quit. 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

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
7/29/20 12:31 P

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There are lots of things that I think I want to do - and don't do! Including house-cleaning, exercising more effectively, doing a budget EVERY month, practising my recorder, learning Cornish language, spending more time in prayer or meditation, doing yoga regularly, drinking more water, running.................

I have to clean my house = I choose to keep my house clean and enjoy knowing I'm looking after myself well

I have to exercise more effectively = I choose to find ways to exercise that are effective for me

I have to do my budget every month = I choose to keep my finances in check

I have to practise my recorder = I choose to practise playing my recorder because it's fun

I have to learn Cornish language = I choose to learn Cornish because it's good for my brain, and gives me greater understanding of my environment

I have to spend more time in prayer or meditation = I choose to spend more time in prayer or meditation because it helps me feel more positive and less stressed

I have to do yoga regularly = I choose to do yoga regularly so that I can enjoy a flexible and pain-free body

I have to drink more water = I choose to drink more water to help my body stay well

I have to go running = I choose to go running (or run/walking) because it is good for my heart, lungs and brain and it boosts my self-esteem - I also get lots of fresh air!

Does that work? I think I'm probably choosing too many things to choose to do! I'll put them in some order and start on mini-habits.

I have two currently - one is that I have a glass by my kettle and water-filter jug, so that every time I go to the kettle I drink a glass of water. This is working well - sometimes I even just drink water when I'm not making a hot drink.

I want to get hula hooping into a regular activity, but haven't found the right habit-hook for it yet. I've got as far as leaving it in the living room, so it's easily accessible - but I haven't got an effective trigger for actually doing it every day. I might try doing it after dinner. Which means it won't work on days when I'm at work at dinner-time........... but that's not every day, so perhaps it doesn't matter.




JUNEPA's Photo JUNEPA Posts: 16,112
7/29/20 10:55 A

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Day 43 - Choose to, no have to

I have seen other Sparkers and experienced myself rebelling, saying I don't care and I want to. It is childish, some Sparkers call this their inner child, their rebel side. Remember, we are choosing outcomes, not having to do anything.


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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THETROUT's Photo THETROUT Posts: 2,224
7/29/20 10:41 A

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Day 43 - Choose to, not have to

I choose to return to reading a 100 DWL lesson each week day. I choose to eat healthy today. I choose to journal my food today. I'm choosing to work on losing weight now. I don't have to. I want the benefits that it will bring to my health.

I chose to walk 20 minutes this morning.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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AURA18's Photo AURA18 Posts: 12,664
7/29/20 10:19 A

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emoticon Day 43 emoticon I choose to --- weigh-in daily and evaluate previous day, drink 8+ cups of water, track food, daily work-outs at home, STx3/week at gym with heavy weights & low reps, stop eating 2-3 hours before bedtime, plan next day and sleep for cell renewal process.
When I get all my tasks done - Jumping in the pool is my reward emoticon emoticon
Water is cleansing my thoughts. I don't understand why people talk in the pool. I actually enjoy social distancing in water aerobics class.

emoticon

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,571
7/29/20 9:44 A

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I believe I wear a crown for self criticism! I seem to have a lot of problem areas, but I'm turning them into positive thoughts, words, deeds, actions.

I choose to love myself and not be afraid to put myself first. It's OK to think about ME.

I to make myself happier by being healthier. I choose to look in the mirror more often. That's something I did not do much of in the past - or if I did 'look' I didn't 'see' anything positive.

I choose to be happy and healthy and positive.

Babs
SW Illinois - CST


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NOCALORIES's Photo NOCALORIES Posts: 25,428
10/2/19 11:47 P

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I choose to start my day with gratitude.
I choose to find opportunities for appreciation for food, water and a body that can
be active.
I choose to get on Spark people and be rewarded by others who share and give advice
so I can live a healthier life.

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MARILEIGHA's Photo MARILEIGHA Posts: 2,183
10/2/19 5:58 P

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Every day we make choices based on whether we want to do them or not. Even when we don’t want to do something, we sill choose to do it (or not) for a reason. As a child, I chose to make my bed to make my mother happy. Today I choose to make my bed because the room is more inviting when it’s time for bed. I choose to stay on track tight now, even though I want to eat away the stress of the day, because I want the reward of wearing smaller skin.
emoticon

_______________
Marileigha
Pacific Time
Don’t just want it to happen—make it happen!


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JUNEPA's Photo JUNEPA Posts: 16,112
10/2/19 4:12 P

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Day 43 - Choose to - not have to

Have to sounds like a law to be obeyed and the law brings wrath.
Choose to sounds like kinder language and something we will find easier to do because we personally agree it is a good choice.

Have to - very likely still thinking about it - not happy about it
Choose to - personal approval and the go ahead

one more thought - some things that are good for us that we choose to do routinely can be upgraded to regular habits, so we don't think about whether to do them or not, we just do them on automatic pilot - with previous approval from ourselves. Regular habits takes away the energy needed to deciding every time whether we are going to do this or not. Energy that remains for other decisions for making good choices. When we are out of energy, it is very easy to make bad choices.





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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OHANAMAMA's Photo OHANAMAMA Posts: 29,457
10/2/19 11:42 A

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~ start catching times when you say, "I have to...." Regardless of the issue you're facing, switch your words and say, "I choose to...

~ Train yourself to use this phrase more regularly by saying things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.
I will.

I choose to get up early to have my quiet time for meditation, prayer and study.
I choose to eat healthy foods to improve my nutrition.
I choose to exercise to improve my cardio health as well as my mental health.
I choose to drink water because not only is it good for me, I like it.
I choose to make menus ahead of time so I have a plan.
I choose to stick to that plan.
I choose to not have foods that are not part of my plan, even during pot lucks. (one coming up very soon at work... I'm really not a fan of pot lucks.)

MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,571
10/2/19 11:04 A

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Another great lesson - 'have to' can be so overwhelming and depressing!

1. I choose to - take better care of myself
2. I choose to - continue exercising in 10 minute Spark streaks at the very least 3 times daily
3. I choose to - make sure I drink plenty of water
4. I choose to - plan meals and shopping trips
5. I choose to - focus on my commitments

Babs
SW Illinois - CST


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THETROUT's Photo THETROUT Posts: 2,224
10/2/19 8:26 A

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Day 43 - I choose to, not I have to

Oh, goodness, do I ever relate to this concept! I used to have a lot of "should do's" in my life, but I've learned to not beat myself up.

I choose to plan and eat on plan today. I choose to walk this morning. I choose to weigh every morning. I choose to track my food on Sparkpeople. I choose to be on this team and on the 5% team.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 15,058
10/2/19 8:01 A

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Day 43: Choose to, not have to

My thought today
I choose to ....Exercise
I choose to ....Eat fresh fruits and vegetables
I choose to ....Plan our meals and stick to the plan
I choose to ....Take time for meditation and gratitude
emoticon Now I just need to make sure to choose these every day!

Edited by: MAWMAW101 at: 10/2/2019 (08:01)
Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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PAULALALALA's Photo PAULALALALA Posts: 28,439
12/17/18 4:47 P

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I choose to be happy today and look on the positive side of my "to do" list.
I choose to track my food, get my nutrients balanced right, and go to bed just a tad hungry. (something I've not been choosing to do lately.) I choose to get 60 minutes of fitness in.

I was really happy to have read this lesson again last night as it has made a difference in the way I've talked to myself today.

I choose not to dwell on my past mistakes, but on what I can do today to help me reach my goals.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,571
12/17/18 2:46 P

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I agree. It's definitely a favorite of mine too. It reminds me that I am in control. I choose to be healthy. I choose to eat healthy. I choose to live healthy. I don't 'have to' but I definitely 'want to and choose to.'



Babs
SW Illinois - CST


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DSJB9999's Photo DSJB9999 Posts: 7,600
12/17/18 2:35 P

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Day 43 - Choose to, not have to

This is still one of my favourite of the 100 days! It gives OWNERSHIP to Healthy Living.

Today i am choosing to Plan my eating and eat heathily and write it all down!
I have chosen to go shopping and walking which is exercise and helping clear my mind!

Today I have - chosen to try to stay calm and not allow 'Emotions 'to spoil my good choices again!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 12,664
12/8/18 7:11 A

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Day 43 Choose to, not have to
I didn't realize how often I said, "I gotta do this" Esp. gotta clean the house.
emoticon Choosing, "I want to do this" may have better results.
emoticon Positive self talk will help me commit to a plan
- I choose to emoticon weigh-in daily and evaluate the previous day, drink 10+ cups of water, daily work-outs at home, STx3/week at gym with heavy weights & low reps, stop eating 2-3 hours before bedtime & plan next day.
emoticon "I can stay on plan during special events" gives better results (I may not have pounds to work-off). Good timing. In the past, I "had to" go out for BOGO birthday meals. I can buy severall meals to cook at home for the price of one restaurant meal ($25-$35) and know what I'm eating. Considering options for non-food celebrations. I will create a good memory of spending time with friends & family. I know cravings pass quickly (fleeting memories). Positive self-talk & commitment to healthy-living.

emoticon I'm choosing smaller portions of my Christmas favorites away from home to "minimize the damage." emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon Amazing Spark People u.nu/mfkr u.nu/z95uc
Linda's blogs u.nu/0f9z u.nu/orjba

Edited by: AURA18 at: 7/29/2020 (10:21)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
5/5/18 1:41 A

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100 Days Challenge, Day 43 Choose to, not have to

Today’s assignment

1. Start catching times when you say, “I have to…” Regardless of the issue you’re facing, switch your words and say, “I choose to.” Write down each time you do this as well as what you said.

I have said "I have to clean the office. I have to finish cleaning the closet. I have to put clean clothes away" I feel like there are a lot of "have to's" that revolve around household chores I might want to postpone. I will change the words to "I choose" to put the clean clothes away as my first change. Just the slightest change makes me feel less pressured.

2. Train yourself to use this phrase more regularly by saying things such as, “I choose to get up early for my meeting” or “I choose to sit here at my desk and type this report.”

This is a new habit I will adapt. "I choose" makes a difference in the way I feel.

3. Using the words ‘I choose to…,” write a “to do” list of things you want to accomplish during the next week.

I choose to use my nutritional planner early and I choose to exercise when I first wake up. I choose to clean the front door of the dog's "nose art". I choose to sweep the front porch. I choose to put the things away that I dragged out of the closet.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
https://www.sparkpeople.com/mypage_p
ublic_journal_individual.asp?blog_id=6
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AMYBELLES's Photo AMYBELLES Posts: 14,701
4/23/18 5:23 P

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I loved reading all the comments here - so true about the power of words.

As an elementary teacher for 30 years, I know the power of giving a child a choice, rather than telling them what to do. I applied that to raising my son, and also try to remember to use it with my husband, as he always balks at being told what to do! So, why do we put so many demands on ourselves, when we do the same thing? I don’t have to eat everything on my plate or have the dessert because everyone else is having it or have the snack that my dh offered me. It’s always my choice to do it or not. I don’t have to exercise, but I choose to work out or not to work out. I don’t have to clean the house, but I choose to clean it. There is a great power in choice!
Tonight I go to a neighbor’s house to play Mah Jongg, and there is a big spread of food there to eat halfway through our games. I don’t have to eat anything - I can choose not to even if everyone else does, or I can choose just to have one or two items, like fruit or veggies, if I decide I am hungry. It’s all up to me!



**~Amy~**
Lovely Lilacs
May A&I BSG Challenge Team

~The Villages, Florida
EST



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PAULALALALA's Photo PAULALALALA Posts: 28,439
4/16/18 8:22 P

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emoticon SO much power in the way we phrase. emoticon reading all the posts to give new ideas about the way I'm talking to myself.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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SKIRUNNER1 Posts: 2,544
4/16/18 7:54 P

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I do love this lesson. It demonstrates not only the power of words, but the power of us.

Edited by: SKIRUNNER1 at: 4/16/2018 (21:06)

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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,653
4/16/18 2:25 P

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I think we forget how much power words have ... especially the words we tell ourselves.

I read millions of years ago ... if you want a child to do something ... always put it in a positive way. Instead of ... don't go out in the street ... say, stay out of the street. The word "stay" is an action that the brain understands.

Today hubby and I both woke up feeling poorly ... we were out in the fierce wind several days in a row. I started getting a headache due to not eating ... so I went to the kitchen and had a pity party with myself. Well, I CAN'T eat that. I CAN'T eat this, blah, blah, blah.

Then I took a deep breath and told myself I CAN eat anything I want to. Do I want to stay on the path of eating that will get me back to my weight goal. BINGO.

Chang your mind ... and the rest WILL follow.
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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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,571
4/16/18 11:58 A

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I love that affirmation too! I agree. Fits with today's lesson perfectly.

You know this also reminds me of what I used to tell my kids when they were younger: "Choices and consequences. What's it going to be?" It pays to make good choices. Do we always? Heck NO! I certainly haven't, but I paid/am paying the consequences and here I am today making the 'good choices' and reaping the benefits.

Great lesson.

Babs
SW Illinois - CST


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LIVINTODAY's Photo LIVINTODAY Posts: 9,977
4/16/18 9:56 A

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I too, choose to stay with this program!

Normally I wouldn't post twice on one lesson but I just saw the following image on the community feed and it fits perfectly:



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
4/16/18 9:42 A

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I want to give a KUDOS to Gill for all the work she does for us! I love your emails and comments, Gill. They are always so helpful. emoticon

I love todays lesson. I use the "would" and "could" example frequently in my life. "Could you ___ (well, yes I can; I am capable: I am able)" will not get you the results you want when asking some one to do something for you.

I also think that today's lesson is a good example of one of the lessons in the Mind & Body series that Gill referred us to yesterday. The first lesson has to do with using "I" statements.

I CHOOSE TO - STICK WITH THIS PROGRAM!

I have been working on our Pause lesson, but I am finding it difficult to assess. When my foods are weighed and measured there is not t ton of food and so over-eating is not an issue. I eat what is on my plate and that is that! Also, I am doing a lot of pausing during my meals to aid me in slower eating along with assessing our Taste assignment. I still can't say that I am recognizing any "fullness" sensations, however, I am also not thinking about second helpings or looking for more to eat within a short time after finishing my meal. I will continue this Pause assignment for a couple more days.

Sue

Michigan - EST

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


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LIVINTODAY's Photo LIVINTODAY Posts: 9,977
4/16/18 9:41 A

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The way we speak to ourselves DOES matter. I think for many years things just "happened" like I just "happened" to eat two pieces of chocolate cake instead of one. TEEHEE!

Things do just happen right? Most things in our life we choose though. This is a good lesson to learn - even late in life.

I chose the paths of my life; I chose to eat unwisely in the past...hmmmm maybe even yesterday; I chose to have a healthy breakfast this morning and I chose to walk.

Every day is full of choices; it would probably be difficult to count the choices we make in a day. I used to think things just happened but now I know that I choose.



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MAWMAW101's Photo MAWMAW101 Posts: 15,058
4/16/18 8:34 A

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Day 43 - Choose to, not have to
This is one of my favorite lessons from this book.

Everything in life from brushing my teeth in the morning to going to bed at night is simply my choice!
I choose to make good healthy meals with fresh fruits and veggies.
I choose to get some form of exercise every day.
I choose to take time to pick up and decluttering when necessary.
I choose to enjoy my life by making time for things that keep me healthy and happy.

Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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CD15245502 Posts: 6,797
4/16/18 4:24 A

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AURA18's Photo AURA18 Posts: 12,664
4/15/18 8:58 P

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emoticon

Edited by: AURA18 at: 7/29/2020 (01:15)
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KALISWALKER's Photo KALISWALKER Posts: 25,084
12/26/17 12:44 P

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Day 43 I Choose To, not have to

Instead of saying, “I have to,” when discussing your actions or goals, substitute the words “I choose to.” Any time you feel like you have to do something, say “I choose to.” Then take steps that move you toward the outcomes you want.

You choose to do certain routine things because you don't like what might happen if you don't do them. Starting today, say "I Choose to" when discussing your actions or goals." Now the phrase "I have to go to work" becomes "I choose to go to work." And "I have to lose weight becomes "I choose to lose weight."

For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.

I have to (versus I choose to)...
~ stay on my diet plan
~ clean my house
~ exercise today

Anytime you have to do something, say "I choose to," and then take steps that move you toward the outcomes you want.

Regardless of the issue you're facing, switch your words and say, "I choose to... Use this phrase regularly - "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.
+++++++++++++

I like to think of the outcome too!

I choose to _____________ because I like the outcome _____________

I choose to make a picnic lunch so I can have a fun outing with the family
I choose to get ready to go out so we can all leave for the outing and not keep everyone waiting
I choose to be energetic so I can walk the sea wall and create fun memories with the family
I choose to menu plan so I eat calorie appropriate meals and loose weight

Happy Sparker Lynn 'A good girl with bad habits'
Achievers! Not for the powerful and famous, but for regular people who set goals and achieve them by their own determination,

Greater Vancouver, BC Canada
2021 Summer 5% Challenge Community
https://www.sparkpeople.com/myspark/
groups_individual.asp?gid=72061


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PAULALALALA's Photo PAULALALALA Posts: 28,439
12/19/17 12:24 A

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Day # 43 Choose To, Not Have To
It really does sound different to say "I choose to..." rather than "I have to...." Can't wait to start applying this to those things that must be done if I'm to get the results I want.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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MAWMAW101's Photo MAWMAW101 Posts: 15,058
12/18/17 2:00 P

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Day # 43 Choose To, Not Have To
This is still one of my favorite lessons from this book.
Everything in life from brushing my teeth in the morning to going to bed at night is simply my choice!
I plan to enjoy my life by making choices that will keep me healthy and happy.

Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,571
12/18/17 10:49 A

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Fantastic responses. I agree with you.

"Choosing" is so much better than being forced to do something. That implies punishment. Being healthy, making healthy choices, taking care of myself - those are choices I make.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 12,664
12/18/17 10:31 A

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emoticon

Edited by: AURA18 at: 4/15/2018 (20:16)
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GOCALGAL's Photo GOCALGAL Posts: 5,559
12/18/17 9:53 A

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Choose to not Have to

Donna, Focus and Cheri, Love, love your responses! This lesson continues to be a real eye opener for me as I deal with my sabotaging attitude of deprivation. emoticon

Brief post summaries from the past:

"I highly recommend that you keep track of your responses if you plan on repeating these lessons. For me, re-reading is a HOOT and a real eye opener to my former set of beliefs and challenges some of which I still deal with but to a lesser degree. "

"I did not make the best choices last night, but I did choose to not go hog wild. I can and WILL choose to do better...I will choose to do the right things because I want the positive outcome and I do not like what happens when I make wrong choices..."

" I am in charge and I choose to live my healthy habits, weigh weekly, track as necessary, make as many positive choices as possible, not beat myself up when I do not, NEVER quit, just do it."

emoticon emoticon




Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 2,190
12/18/17 7:43 A

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What power one word has. HAVE to -vs- CHOOSE to. It is a change in attitude toward something that needs to be done. If you HAVE to do it, it is a chore. If you CHOOSE to do it…it is goal. I have all sorts of things that NEED TO get done. I know if I get these things done, I will feel so much better. I tend to be a pack rat. I have too much clutter around me. Tackling the clutter seems a bit overwhelming so I avoid working on it. I know that if I will work a little at a time it will get done. But I always find an excuse to do something else.
It really correlates to the “clutter” of my body. I have been packing on excess. Now, I have been over 40 days working on getting rid of the excess a step at a time….little by little. I CHOOSE to do this. I WANT to do this. So I need to translate this into my surroundings.
I CHOOSE TO: Get my laundry and sewing room in order; Get caught up with book work and filing; clean out and organize the dining room closet; develop a cleaning schedule for my house. That is plenty to get started.


Cheri from Georgia
Direction - not Intention - determines Destination
Eastern Time
Weight Leader - WRJ&G team in the Spring 2021 5% Challenge


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CD13384562 Posts: 7,356
12/18/17 5:45 A

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I CHOOSE to eat healthy, balanced foods.

I CHOOSE to enjoy every day God gives us on this little rock we call Earth.

I CHOOSE to carve out "me time" in my day to work on things I love, currently my bullet journal.

I CHOOSE to carve out Spark time in my day.


DSJB9999's Photo DSJB9999 Posts: 7,600
12/18/17 3:57 A

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Day 43 - Choose to, not have to

This is one of my favourite of the 100 days! It gives ownership to Healthy Living.
Today i am choosing to follow my Plan and eat heathily!
I choose to do my exercise and cleaning up - which is also exercise
I choose to try to stay calm and not allow 'Emotions'to spoil my good choices! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 12,664
8/21/17 10:31 P

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Edited by: AURA18 at: 12/18/2017 (10:29)
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SKIRUNNER1 Posts: 2,544
8/14/17 4:00 P

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What I love about this day is the liberating force of "I choose to." It points out how much I am in charge of my life. It says to my brain- Look! Look at all the things I can choose! Look at all the things I can choose to NOT eat!



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DI_NAMIC's Photo DI_NAMIC Posts: 5,600
8/12/17 9:23 A

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This day's reading transformed my thinking too.

At one point after my fatty liver diagnosis, I found myself drifting into 'Deprivation' mode. It was easy to adopt the mindset ... ' I have to...'; 'Oh, poor me, I can't...' etc. It was counterproductive. I sulked, therefore I ate!

Choosing to improve my health and seeing the positive advantages of not only healthier eating, but healthier thinking, has resulted in real change. Thanks, Linda!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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MAWMAW101's Photo MAWMAW101 Posts: 15,058
8/12/17 8:09 A

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Day # 43 Choose To Not Have To. (I really like this one!)
This is one lesson that changed how I think about living my life.
I choose to be strong, healthy, happy and grateful for each day.


Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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CD15245502 Posts: 6,797
8/12/17 5:24 A

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GOCALGAL's Photo GOCALGAL Posts: 5,559
4/13/17 12:55 P

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Gill ~ You are so right. Actually, I am a young rebel trapped in a somewhat wiser "vintage body". emoticon

Edited by: GOCALGAL at: 4/13/2017 (12:56)
Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
4/13/17 3:20 A

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Nice to see you, Maria. I think it's a life-long learning-plan, don't you? We're never (well, rarely) completely free of that 3 yr old rebel!
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GOCALGAL's Photo GOCALGAL Posts: 5,559
4/12/17 5:43 P

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I continue to follow along. I admire Linda and her wisdom and read and re-read your responses which are so insightful. emoticon I always learn or reinforce something here. emoticon

This lesson was a game changer my first times through the 100 Days and it's no coincidence that my key word for 2017 is "choice". I've been down the road of regaining way too many times.

The rebel, 3 yr old that still resides in me needs to make choices daily to live a fit and healthy lifestyle to keep me from falling back into counter productive, old habits. emoticon 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

MAWMAW101's Photo MAWMAW101 Posts: 15,058
4/12/17 8:52 A

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Day # 43 Choose To Not Have To. (I really like this one!)
This is one lesson that changed how I think about living a healthy life.
Many times in my life I have used the words "have to" and now use the words "choose to" instead.
I choose to be healthy.
I choose to stay off medications.
I choose to be strong, happy and grateful for this day of spring sunshine!


Edited by: MAWMAW101 at: 4/12/2017 (08:56)
Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
4/12/17 7:35 A

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Day 43: Choose to, not have to
(I like this one)
Do you ever feel overwhelmed with the number of things you have to do? At some point, I'm sure you've uttered the words, "I have to lose weight" or "I have to exercise."
We tend to use the words "have to" for almost everything. But in reality, most of us don't like being told that we have to do things. In fact, sometimes, that little have to phrase can make us rebel and do the opposite. It's as though the child inside reacts by saying, "Oh yeah? Just try and make me!"
Change your words
The real truth is you don't actually have to do anything. This includes going to work, cleaning the house, or even feeding the dog. You choose to do these things because you don't like what might happen if you don't do them.
Maybe you're protesting, "You don't understand! I really do have to lose weight." Guess what? Telling yourself "I have to" didn't work last year, and it won't change your behavior now either. So stop saying it.
Starting today, instead of saying, "I have to," when discussing your actions or goals, substitute the words "I choose to." Now the phrase "I have to go to work" becomes "I choose to." And "I have to lose weight" becomes "I choose to lose weight."
Saying "I choose to" puts you in charge and affirms that you want to see results. For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.
Choose your actions
To help you see the difference with saying the words "choose to," read each of the following phrases twice. The first time use the words "I have to...," then the second time, replace them with "I choose to."
I have to (vs. I choose to) ...go to work
...stay on my diet plan
...stop yelling at my kids
...clean my house
...exercise today
You can't force yourself to lose weight or to stay on a diet by saying "I have to." So start eliminating the harsh, parental self-talk that makes you feel oppressed or rebellious. Any time you feel like you have to do something, say "I choose to", and then take steps that move you toward the outcomes you want.
Start catching times when you say, "I have to..." Regardless of the issue you're facing, switch your words and say, "I choose to."
Train yourself to use this phrase more regularly by saying things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report."
Using the words "I choose to...," in your notebook, write a list of things you want to accomplish.
Today I choose to stay on plan and follow my exchanges
Today I choose to be example and inspiration to all struggling and remain below my goal and keep my KOPS status
Today I choose to go to work
Today I choose not to go to gym until I am committed
Today I choose to make a healthy supper so I am satisfied and don't get cravings for more
Today I choose to read and post on 100 day of weight loss
Today I choose to make today a green dot day.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
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CD15245502 Posts: 6,797
4/12/17 5:51 A

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
4/11/17 1:58 A

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I'm bumping this one up as I will be away from the computer until Wednesday evening. It's a good one for me to take away with me as I go to visit my son and daughter-in-law - I want to be sociable, and if they've made a special effort to provide food for me, I want to make the right choices - have ''just a little" or even "not just at the moment, thanks, perhaps later". I will keep in mind that what I do is my CHOICE and I don't 'have to' do anything.

AURA18's Photo AURA18 Posts: 12,664
11/21/16 8:51 P

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Edited by: AURA18 at: 12/18/2017 (19:49)
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
11/21/16 1:15 P

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I just loved reading all of your very powerful statements that you wrote for this day. I think the word 'choose' is a game changer. When I think of the word 'have to' (well two words) I think of being a child, being rebellious, being resistant and pouting--you get the picture. Using the word 'choose' implies to me that I am a 'grown up'. Grown ups 'suck things up' or at least to me that is what growing up has meant to me. IF you look around and see how people react or act (big difference--one who are saying you are helpless and the other you are saying you are in charge of how you are responding) you can see who are the 'kids' (no matter what age) and who are the 'adults' (also no matter what age). I was a kid for a really long time. I regret that it took me so long to get wise but finally I did. I shake my head when I remember how I used to respond to life and its issues.

I have also learned that it is okay to accept things (doesn't mean you have to like them) and it is okay to not have all the answers for everything under the sun and in the Universe. It is okay.

I had a horrible reaction this past weekend to a new B/P medicine. I have been resistant to taking prescribed medicine because it meant defeat to me. I have not been as spot on with how I deal with some of my food choices and I ended up having higher than normal B/P while at the doctor's office. The nurse felt it was circumstantial (I was having back spasms and in a lot of pain) but the doctor went ahead although he later admitted that he may have acted in haste. Still, I am in pre-hypertension range and it needs to get lower. I do concede that.

So, as a grown up, I accepted the doctor's decision and I took one pill. I had such a horrific headache that would not respond to additional medicine that I made the decision that once that medicine had passed through my system I would not take a second pill. My husband supported me in my decision. After all, if I have to take other medicine that actually creates a second set of side effects than I am doubling my trouble. Not a good place to be in my opinion.

As a grown up, I also accepted that I had tried this. It had failed miserably (actually my B/P increased if that makes sense) and that I needed to return to what I had been trying to do prior to accepting this decision: diet and exercise as well as weight loss. It is a much tougher choice because it means making lots of smaller decisions every single day but I feel it was the right one again for me. I choose to take a harder road. It is both sobering but also reassuring because I do have choices and this was the one that I chose to do.

When we say 'have to' it is so easy to blame something outside of ourselves but when we 'choose to' the finger returns back to us. That is not to create a self-punishment or guilt stance but simply to say I 'chose' this and I will stand by that choice until I choose to not do it or choose something else. Life really is about making choices. It just depends on which ones will support and move us closer to our goals. See, we actually had the power all along to do this. We just needed to see it for ourselves.



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.















 current weight: 228.0 
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/21/16 6:42 A

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Day 43, 100 days Choose to, not have to

I have said I need to or I have to in the past or just did it with out talking to self. and have gotten of habit of choosing to so back to choosing I need to focus on this one as Thanksgiving coming and I do not want to gain back what I lost.

I choose to go to work
I choose to attend the gym on any given day plus appt. with trainer
I choose to listen to those signals to eat carbs esp. complex ones.
I choose to clean house and get organized.
I choose to stay on plan to remain a KOPS
I choose to be honest with myself and with those guiding me on my plan.
I will choose a one dessert to eat on Thanksgiving

Today I do not choose to not to indulge in carbs after dinner today
Today I will choose to get some other exercise in besides my steps at work
Today I will choose to write my letters and get my bills paid for the month
Today I will choose to go thru last things of paperwork that needs to be sorted

Tomorrow I choose to l get reports done for TOPS
Tomorrow I choose to work on my TOPS event

I choose to post my choices from this day forward


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
11/21/16 6:07 A

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This is one of the book's most powerful message for me - I've learned something different each time I've done this day. Last year, after I took on the change to use the word 'I choose to.......' I found that I could also choose to rebel and take an unhealthy option! This time around, I realise that it has become a tool I use almost every day - and what it tells me is that I, alone, am responsible for the choices I take.

This, I guess (I'm not a therapist!), is what CBT (cognitive behavioural therapy) is basically about - getting to the point where we take responsibility for our choices, our actions, our responses to things.

I am glad that I have learned this tool - and I 'choose to......' is now part of my regular vocabulary. I certainly notice when I get a 'have to' thought - and hear when other people use that too!

CD13384562 Posts: 7,356
11/21/16 6:04 A

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Sometimes comparing to last time's post can be painful.

The last time through I wrote I CHOSE to take an early retirement to bring my husband home from the nursing home..... He died 3 months after that (October 2014)

This time through

I CHOOSE to work a part time job during retirement to provide for my healthcare costs,at a job that I enjoy and not focus as much on salary as I do on quality of my life.

I CHOOSE to eat healthy, balanced foods.

I CHOOSE to enjoy every day God gives us on this little rock we call Earth.

I CHOOSE to carve out "me time" in my day to work on things I love, currently my sewing projects.

I CHOOSE to carve out Spark time in my day.

I CHOOSE to let Tom carve the Thanksgiving turkey!

Onward & Downward!

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MAWMAW101's Photo MAWMAW101 Posts: 15,058
11/21/16 5:52 A

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Day # 43 Choose To Not Have To.
Many times in my life I have used the words "have to". emoticon
I have to lose weight.
I have to exercise.
I have to clean the house.
The truth is I don't "have" to do anything. It really is a "choice"!
So today I choose to sign up for the "in between" 5% challenge.
Today I choose to make a walking chart for the treadmill.
Today I choose to make a sign to remind myself "Thanksgiving" is one day!
"Christmas" is one day!
I will eat what I love, pass on what I don't and know both holidays will come again next year!

Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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