Group photo
Author:
JUNEPA's Photo JUNEPA Posts: 14,421
7/9/19 4:50 P

My SparkPage
Send Private Message
Reply
Day 91 It’s up to me

Ownership involves figuring out what works as well as what doesn’t work. You also need to do the actions that are right for you, not for someone else. Once you master the concept of ownership, you’ll be amazed at how it will improve your outcomes.

Today

• Create a list of what works for you with your eating and exercise plans.
• Now make a list of what doesn’t work and how you can avoid doing those things.
• Consider how to own your plan and make it personal for your own needs.

• Create a list of what works for you with your eating and exercise plans.

- getting enough sleep - if I don't get enough sleep, it is way harder to stick to my plan
-I love cardio workouts, walking, running, hiking, cycling, rowing
- having an event to train for motivates me to workout, like a 5k race
- I like some same regular meals at same days of the week
- planning the night before my next day, events and meals
- planning the week on Sunday night, not in detail but outlining a general plan that includes appointments and regular routines and some meals ideas
- Spark support and information is very helpful
- staying open to new ideas and ways to be fit
- intermittent fasting
- staying hydrated
- Precision nutrition eating - palm=protein cupped hand=carbs fist=veggies thumb=fat
- not weighing, gauging my goal weight by my physical fitness and my body lack of extra fat
- if I go off plan, resume the plan, don't take compensatory measures like trying to eat less the next day
- planning my most important tasks for the beginning of the day, as I am a morning person

• Now make a list of what doesn’t work and how you can avoid doing those things.

- planning a workout at the end of the day
- snacking
- eating refined carbs
- not staying hydrated
- unnecessary stress of not being prepared
- not having a plan
- over-reacting with eating less or not eating for a while when I go off plan


• Consider how to own your plan and make it personal for your own needs.


- get enough sleep, have a plan, stick to the plan

Edited by: JUNEPA at: 7/9/2019 (22:56)
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.


 February Minutes: 1,605
0
750
1500
2250
3000
DSJB9999's Photo DSJB9999 Posts: 6,702
7/9/19 1:24 P

My SparkPage
Send Private Message
Reply
Day #91 It's Up To Me

• Create a list of what works for you with your eating and exercise plans.
Keeping my food diary and planner up to date works for me.
Trying to stick to my eating plan
Going to my Weigh In (WI) once a month helps me stay at my target weight +/-3lbs .
If not I have to fit in other meals to keep on plan.
Regularly going to m exercise classes and walking the other days if I can

• Now make a list of what doesn’t work and how you can avoid doing those things.
Making excuses which make me ignore the 'rules which work doesn't work for me!'
Not exercising doesn't work for me.
Eating too many 'extras' or not writing those extra's down and not being aware doesn't work for me
Not drinking lots of water doesn't work for me.

Consider how to own your plan - and make if personal for your own needs
I write down dinners for a week on a calendar for all 5 people (I am much better if I know what is for tea)
I also need to do most of the items in the first section!


Edited by: DSJB9999 at: 7/9/2019 (13:25)
Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,806
7/8/19 8:10 P

My SparkPage
Send Private Message
Reply
emoticon DAY #91 emoticon

Day 91 - It’s up to me



Ownership involves figuring out what works as well as what doesn’t work. You also need to do the actions that are right for you, not for someone else. Once you master the concept of ownership, you’ll be amazed at how it will improve your outcomes.



Today

• Create a list of what works for you with your eating and exercise plans.
-Tracking all food and exercise
-Planning ahead for grocery shopping & stocking refrigerator and pantry with healthy choices (don’t bring junk food into the house!)
-Sticking with familiar known foods with predictable calorie counts
-Exercising 60-120 minutes a day
-Active participation on SparkPeople
-Joining 5% challenges
-Daily weigh ins
-Making healthy decisions that keep me moving forward toward my goals

• Now make a list of what doesn’t work and how you can avoid doing those things.
-Eating late at night after dinner
-Not exercising
-Not tracking food & exercise
-Eating desserts, cookies, cake, ice cream, SUGAR
-“Beating myself up” and negative thinking because of injuries, illness, and life problems that get me off track, causing me to feel bad about myself

• Consider how to own your plan and make it personal for your own needs.
I have a great plan that I have developed over the years. I just need to follow it and I will get results! I claim ownership for the good and bad that happens day after day. It’s my life, my choices on this journey. I strive to make the right choices to help me reach my goals!







~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 160.0 
240
217.5
195
172.5
150
MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,893
7/8/19 1:07 P

My SparkPage
Send Private Message
Reply
It's up to me - that actually says it all for me. I used to blame anyone, everyone, everything. If I was eating poorly, if was gaining weight - was it really anyone else's fault? Anyone else's responsibility? Absolutely NOT. It was and is up to me.

Alleluia! I accept responsibility after decades. Why did it take so long? I don't know, but the positive thing is - I get it today.

Plan
Prepare
Drink water
Move
Remain focused
Take care of ME

Babs
SW Illinois - CST


 Pounds lost: 3.0 
0
3.75
7.5
11.25
15
MAWMAW101's Photo MAWMAW101 Posts: 12,609
7/8/19 10:30 A

My SparkPage
Send Private Message
Reply
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!

Edited by: MAWMAW101 at: 7/8/2019 (10:32)
Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


 current weight: 166.0 
209
197.5
186
174.5
163
FUNLOVEN's Photo FUNLOVEN Posts: 2,674
7/8/19 8:49 A

My SparkPage
Send Private Message
Reply
DAY #91 IT'S UP TO ME! - ROUND 2

Wanda - I love your post! "We need to take what life brings and make it through as best we can - joyfully moving towards our goals."

I have made progress in figuring our what works for me, but as I said in Round 1 - I AM A WORK IN PROGRESS! I know that planning me meals ahead of time works best for me. I also know that I need to be consistent with my fitness routine. These things are daily commitments and I set my intentions weekly (What will be my food challenges this week?) with a daily reminder. If I let myself start to drift, I can float farther and farther away from my weight loss goals until they are completely out of sight and out of mind!

These lessons have helped me with figuring this journey out, finding what works, and giving me better coping strategies. What a blessing Linda Spangle's books, Gill, and all of your team members are!!!

Sue

Michigan - EST

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


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
LIVINTODAY's Photo LIVINTODAY Posts: 9,354
7/8/19 8:30 A

Community Team Member

My SparkPage
Send Private Message
Reply
Day 91 - It is up to me!

I love Sue's word - OWNERSHIP
We do have to own it all including the slip-ups and fall downs.
We also get to own our successes, both on the scale and our our NSVs (non scale victories)

I am the boss of me!
not any family member
not any friend
not any coworker
not any food that happens to be placed in front of me
not my emotions
not my tendency to procrastinate
not my laziness

When it comes to my goals I need to have good responses to each of those things and to any others that would push me off my plan. It is not easy - I often remind myself of a favorite old book by F. Scott Peck, The Road Less Traveled. The first sentence was, "Life is Difficult."

We have all found that to be true but.....life is also joyous, beautiful, fun, and exhilarating at times. We need to embrace ourselves - warts and all. We need to take what life brings and make it through as best we can - joyfully moving towards our goals.

Wanda

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

Eastern Standard Time




 Pounds lost: 0.0 
0
1.25
2.5
3.75
5
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,263
9/16/18 4:09 P

My SparkPage
Send Private Message
Reply
And I am happy you are here! It's so great when people do share their answers to the day's activity. We learn so much from each other - not least that we have so many things in common!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




 Pounds lost: 0.6 
0
2
4
6
8
GLORIAZ's Photo GLORIAZ Posts: 1,326
9/16/18 3:45 P

My SparkPage
Send Private Message
Reply
All of your comments today are so good........so inspirational! I’m so happy to be part of this team!

I think I have tried all the “diets”. Completely cutting out something doesn’t work for me. I lost 20 pounds on weight watchers......I think it is the weekly weigh in that helped me. Whatever works for you is the right one. I agree that planning is the key.

Thanks for the “food for thought”! emoticon



Edited by: GLORIAZ at: 9/16/2018 (15:45)
One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


 February Minutes: 189
0
175
350
525
700
FUNLOVEN's Photo FUNLOVEN Posts: 2,674
9/16/18 2:48 P

My SparkPage
Send Private Message
Reply
Day #91 It's Up To Me

Ultimately the secret to success comes down to one word - OWNERSHIP!

• Create a list of what works for you with your eating and exercise plans.

I am much more successful when I plan my dinners.
I am much more successful when I don't let myself get over tired.
I am much more successful when I don't let my schedule get too full.
I am much more successful when I stay within my SP calorie range.
Which means I am much more successful when I track the foods I eat.
I am much more successful when I follow my fitness plan.
I am much more successful when I limit my alcohol intake.

• Now make a list of what doesn’t work and how you can avoid doing those things.

What doesn't work is not doing the things I listed under what does work!
What doesn't work is when I deprive myself of an occasional treat.
What doesn't work is when I cut out certain foods instead of following a balanced diet with all things in moderation.
What doesn't work is over exercising.
What doesn't work is beating myself up when I slip up.
What doesn't work is letting my portion sizes get out of control.

• Consider how to own your plan and make it personal for your own needs.

Now that I am back from vacation I am working on getting back on track.
I write down dinners for a week on a calendar and make note of which nights involve eating out. I am also tracking my meals on paper for a period of time to see if it helps me focus better on the times when I fall off plan. I do ST for 60 minutes twice a week, but they exhaust me. I am considering changing my schedule to three times a week for 30 minutes.


Like we have all said - I AM A WORK IN PROGRESS! Evaluating what works and what doesn't and then tweaking our plans.

Sue

Michigan - EST

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


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,263
9/16/18 1:39 P

My SparkPage
Send Private Message
Reply
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




 Pounds lost: 0.6 
0
2
4
6
8
CD13384562 Posts: 7,356
9/16/18 12:36 P

Send Private Message
Reply
Welcome to the final ten...how quickly time flies!

What works for me:

-Following Weight Watchers Flex Plan from around 2004

What doesn't work:

-any of the newer Weight Watchers plans, I've tried and failed multiple times and come to the conclusion that as long as the 2004 version works, why change it!

What works for me:

-Using my bullet journal to keep track of tasks, things to get done, and at least half of it for journaling

What doesn't work:

-trusting my memory to remember everything I need to get done, then getting frustrated or stressed when things feel like they are piling up

What works for me:

-Logging in to Spark People and participating in teams and forums daily, it's my "morning cup of motivation"

What doesn't work:

-winging it on my own


This team is a huge part of my life. I cannot imagine a world with you!

CAT125's Photo CAT125 Posts: 28,606
9/16/18 10:16 A

My SparkPage
Send Private Message
Reply
Day 91 It’s up to me



Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


 Pounds lost: 10.0 
0
28.75
57.5
86.25
115
GOCALGAL's Photo GOCALGAL Posts: 5,176
9/16/18 10:02 A

My SparkPage
Send Private Message
Reply
• Create a list of what works for you with your eating and exercise plans.

Linda nailed it when she says figure out what works for me, do it and then do it FOREVER.

Some of what works for me is: Ongoing participation in SP, motivational studies like this one, challenges like the 5%, teaching water aerobics and yoga to keep my exercise habit going, my pedometer to keep up steps that also tracks in water.

Finding fun, different challenges like virtual walks on the internet (walking4fun). I've virtually walked the Pacific Crest Trail, Muir Trail and now walking Camino de Frances. Currently I'm re-learning to ride a bike and looking to purchase a comfortable, upright, step through bike (brand suggestions welcome!).

Now make a list of what doesn’t work and how you can avoid doing those things.

Some things that do not work for me are: overexercising to lose/maintain weight. Overexercising to or beyond the point of exhaustion also doesn't work for me because it too easily increases my couch/TV/snacking time.

Another is not planning and preparing veggie filled meals ahead. I make it a priority to shop and chop ahead. I batch cook veggie filled casseroles (my garden runneth over with zucchini), soups,...There are frozen, healthy enough foods in the freezer and cupboard that I can at the last minute quickly stir fry or heat up and then bulk up with veggies.

The biggest thing I'm working on now is not fooling myself thinking a bite of this or that, a snack here, there....is okay. Not okay. I've been writing down all my faulty, sabotaging thoughts recently. A real eye opener and it's been very helpful with unplanned snacking.

Consider how to own your plan and make it personal for your own needs.

Everything that is working for me that I have learned over many years (I'm not old, I'm Vintage!), I try to keep in place and build on and drop what doesn't work, like over exercising. I consider this my job, my lifestyle where I try to keep learning, tweaking, making it fun, different, challenging.

Sometimes it's not so fun (much of summer) then just as Linda advises, I allow "pauses" and "grace periods" but never completely "throw in the towel". Probably the most helpful to my goals is that I keep coming to SP for the friendship, encouragement and inspiration that I get from all of you. emoticon emoticon




Edited by: GOCALGAL at: 9/16/2018 (10:11)
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: 12,609
9/16/18 9:59 A

My SparkPage
Send Private Message
Reply
Day #91 Its up to me

It really is up to me day after day.
What works is making meals based on lots of fresh veggies.
What works is fruit for snacks.

What doesn’t work for me.
Not planning doesn’t work.
Not knowing what’s for supper doesn’t work.
Staying in my Hygge spot all day doesn’t work. (No real exercise!)

Planning without doing doesn’t work.
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

20/20 Vision- What we focus on expands. “Never give up on the dream!”


 current weight: 166.0 
209
197.5
186
174.5
163
GLORIAZ's Photo GLORIAZ Posts: 1,326
9/16/18 9:07 A

My SparkPage
Send Private Message
Reply
Hey Gill.....did you ever think about publishing your ideas and way of life. I love your post....I’m printing this one! Great job! emoticon emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


 February Minutes: 189
0
175
350
525
700
AURA18's Photo AURA18 Posts: 11,090
9/16/18 9:01 A

My SparkPage
Send Private Message
Reply
emoticon Gill emoticon Tips to Share emoticon clever quote emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,263
9/16/18 3:34 A

My SparkPage
Send Private Message
Reply
Yup, it's up to me!

What doesn't work is leaving it up to chance!

What does work is planning & preparation.

Specifically what works for me:

Menu planning
emoticon
I have a notebook in the kitchen: date, weight, work shift, breakfast, lunch, tea menu, shopping list
This is my brain-on-paper! If it's not written on there, then I don't know what I'm doing! The best thing about this habit is that I don't have to remember what I'm going to eat. I used to start looking forward to my next meal or snack as soon as I'd finished the one I was eating - food was a huge part of my day. Now, I quite often forget what I'm going to be having for the next meal - I don't have to worry, because I've already planned it - might even have prepared it - but because it's written on my planner, it doesn't have to take up space in my head. It's amazing for me to find myself in this place!

Three meals a day, no snacking
emoticon
After years and years of expert snacking, I was amazed that I could actually go more than 2-3hrs without eating anything and not get a headache, or get grouchy, or fall asleep. It was a habit I didn't need! It has been so liberating - and I'm a nicer person to be around! If I know I'm going out for the day with a friend who doesn't follow the same system, I will take a packed lunch with me - so that I eat a proper meal rather than snacking on a cereal bar or something.

Eating a larger breakfast and making lunch my main meal (aka 'dinner'!)
emoticon
I used to make breakfast and lunch quite light, and look forward to a main meal in the evening. Since starting to learn about the Ayruvedic system, I've been eating an 'earlier, lighter, dinner' (aka 'supper') between 6-7pm. This feels really good for my body, so I'm going to keep doing it. Again, when I first began doing this I really missed my big evening meals - but now that I know I can have 'dinner' between 12-2pm it's settled down.

Exercising in the morning, before breakfast
emoticon
It is ALWAYS worth the effort to get my exercise done first thing. If I leave it later it's likely to get forgotten about. It can be a drag to get up and exercise, but I never regret it!

Keeping my consumption of certain carbs right down - bread, pasta, rice, pastry, sugar
emoticon
I use some gluten-free products for the variety of grain/starch it gives me and to minimize my consumption of wheat-based products. I try to limit bread, pasta, rice, potato, pastry to one meal a day. I really notice it in my body when I go over my limit with these things.

Logging into Spark People every day!
emoticon
Being part of this community on a daily basis is a critical component of my success. Being continually inspired, motivated, accountable is brilliant. It's my virtual trainer!

Using a Bullet Journal
emoticon
Thanks to FOCUSONME57 (Susan) I started using a Bullet Journal some time ago - this helps me keep all my 'things to do' in good order, and work out what I can do each day. It helps me prioritize, it also helps me to identify what's not working, and cut it out. For example, I tried keeping a tracker of certain kinds of exercises I wanted to do, and I found it wasn't helpful at all, so I ditched it. Similarly, I started a 100 Days tracker - but it was superfluous as I keep track of that on here.

I think we are all probably perpetually 'under construction' - tweaks, changes, new directions, experiments - all trying to figure it out! I know I am.......... this morning I saw something about 'things you probably didn't know you shouldn't eat'........... and I thought "I'm not going to read that!"



Edited by: SWEETENUFGILL at: 9/16/2018 (03:40)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




 Pounds lost: 0.6 
0
2
4
6
8
AURA18's Photo AURA18 Posts: 11,090
9/15/18 6:59 P

My SparkPage
Send Private Message
Reply
Day 91 It’s up to me - Own healthcare plan + personalize needs = results
Working (doesn't)
1. LC/MP/HF reduce cravings (HC/LF bit.ly/2p5tU8S )
Rely on plant protein - limit quality animal protein 20g~4x/w (powders u.nu/38ji )
u.nu/htay u.nu/2so0 u.nu/tyxp

2. Whole foods u.nu/x9vi (processed, additives & dyes bit.ly/2xgo9Jg )

3. ST with daily activity (working-out till exhausted - increases hunger/cravings)
emoticon u.nu/pv03 u.nu/pizu
A-to-Z Lifestyle Guide bit.ly/2QvOkoe

Edited by: AURA18 at: 12/16/2018 (17:10)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
CD13384562 Posts: 7,356
5/8/18 10:25 P

Send Private Message
Reply
Day 91 It’s up to me

Ownership involves figuring out what works as well as what doesn’t work. You also need to do the actions that are right for you, not for someone else. Once you master the concept of ownership, you’ll be amazed at how it will improve your outcomes.

Today

• Create a list of what works for you with your eating and exercise plans.
• Now make a list of what doesn’t work and how you can avoid doing those things.
• Consider how to own your plan and make it personal for your own needs.

Link to Day 90 www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021184


Link to Day 92

www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021189


Edited by: CD13384562 at: 5/19/2018 (17:18)
Page: 1 of (1)  

Report Innappropriate Post

Other 100 days of Weight Loss by Linda Spangle Lessons (100 DWL, FWTS, 100 MORE DWL)! Posts

Topics:
Last Post:
9/25/2019 5:32:05 AM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=20058x21194x69021186

Review our Community Guidelines