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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
2/23/11 5:02 P

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Viki ~ I agree!!!! I got my vision collage done & that is it!!!! I keep reading the same thing over, but it is not sticking in my head!!!! Too much empty space for it to rattle around in, I guess!!!! LOL LOL!!!!

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MZPEPPER's Photo MZPEPPER Posts: 918
2/23/11 2:31 P

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I agree Laura. I start gangbusters at the beginning of the month and then fizzle out by the last week. I did make progress this time and got my vision collage done. Next time I need to start with week 4. LOL

I do want to say that this book is so comprehensive and covers so much in 28 days that you can only scratch the surface in that amount of time. It is definitely a read over many many times.

Edited by: MZPEPPER at: 2/23/2011 (14:33)
*****Viki*****


Life begins at the end of your comfort zone.







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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
2/23/11 1:22 P

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Sounds good to me!!!! Foolishness??!! Can't wait!!!! emoticon

Hugzz -- Jae,
aka: Ms Froggie,
Resident Frog Diva
**Central Time Zone**
*************
Spring Frog of New Beginnings, Blossoming Ninja
*************
** FSC Ambassador **
Having Fun With the 100+ First Step Club! Ask me how you can, too!!!!
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ndividual.asp?gid=9964

*************
Zukaku Katsumi
Ninja Nurse Frog
*************
Powerful Pink Ninjas ROCK!!!!
*************
Wicked Sister Tour


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HONEYLEA's Photo HONEYLEA Posts: 26,960
2/22/11 4:56 P

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It seems like we all start great guns at the beginning of the month and then it dies out a bit as the month progresses.

I think that we can all keep reading our books in March and April, and then I'll plan on attacking this differently in May. In the meantime, I'll place an ongoing thread out there where people can talk about the book if they so choose until we do a Spark Challenge in May.

(We have April Foolishness coming back in April)

Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
2/22/11 1:07 P

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Since it seems like I am not the only one that is behind, can we carry over to next month???? emoticon

Hugzz -- Jae,
aka: Ms Froggie,
Resident Frog Diva
**Central Time Zone**
*************
Spring Frog of New Beginnings, Blossoming Ninja
*************
** FSC Ambassador **
Having Fun With the 100+ First Step Club! Ask me how you can, too!!!!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=9964

*************
Zukaku Katsumi
Ninja Nurse Frog
*************
Powerful Pink Ninjas ROCK!!!!
*************
Wicked Sister Tour


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REDHEADMOM2U's Photo REDHEADMOM2U SparkPoints: (169,184)
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2/16/11 7:18 A

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I have a vision collage, but I need a new one...it's hard to make new goals (for me) later in life (so far....still hoping for inspiration)

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HONEYLEA's Photo HONEYLEA Posts: 26,960
2/15/11 1:29 A

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It is time to wrap up Chapter 7 and move on to Chapter 8.

Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
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MZPEPPER's Photo MZPEPPER Posts: 918
2/13/11 12:37 P

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Got my vision collage finished and posted on my blog and in my photos. As Dee mentioned (thank you Dee) my vision collage is not just about weight loss, it is about my life. That is what I am trying to do, not just focus on my weight but CHANGE my life. I am trying to make the changes that I need to make to get what I want out of life. But first I have to figure out what that is and the vision collage is a great tool to help you focus on your goals and wishes.

*****Viki*****


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MZPEPPER's Photo MZPEPPER Posts: 918
2/10/11 4:29 P

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Wow I never knew that about exercising more as opposed to less. Guess I shouldn't be in a big hurry to increase my exercise time. I feel that 30 minutes is right for me. Thanks for sharing this information!!

*****Viki*****


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/10/11 3:16 P

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These are fantastic! Thanks for sharing, Kimi!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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P316LEIA's Photo P316LEIA Posts: 1,893
2/10/11 1:11 P

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Time for Secret #3 - this one will be a three-parter....here's part 1:

Secret 3: The Exercise Paradox: Do Less, Lose More?! Strong Starters Spend Less Time Exercising

Both strong and false starters alike seem to know that exercise is an important component of a weight-loss plan. In fact, the majority of people in both groups incorporated three to five days of exercise per week when starting their programs. But would you believe that the people who lost more weight and got off to a stronger start spent less time working out?

On average, strong starters exercised for 30 minutes per day during the first two weeks. For false starters, the amount was double: they sweated for an average of 60 minutes per session. So why did they get off to such a slow start? A few factors could be at work here. Doing too much too soon can easily lead to exercise burnout and sap your motivation, plus going from zero to 60 minutes right off the bat can also increase your risk for injury.

A few years ago, Boston Sports Clubs conducted a study to find out how exercise duration affected one’s adherence to a workout program. They found that participants who exercised for 20 to 30 minutes actually exercised more consistently than people who worked out for 45 to 60 minutes at a time. These facts seem to prove that you’re more likely to stick to a shorter-duration workout than a longer one. These findings didn’t surprise anyone at SparkPeople, since we’ve found that shorter workouts provide a great foundation to build lasting lifestyle changes. And why are longer workouts harder to stick to? Time constraints coupled with an all-or-nothing exercise mentality (deciding it’s better to do nothing when you can’t fit in a full hour) could be to blame.

SparkPeople member RONIROO2U had a strong start that led her to drop more than 100 pounds, but not before trying and failing all sorts of other diet and exercise programs. “What worked with SparkPeople were the small lifestyle changes based on my own preferences. I didn’t have to work out on a StairMaster for 30 minutes a day, for example. I could get in my daily exercise with ten minutes here and there.”

Another relevant discovery was the overall attitude that false starters had toward exercise. They were less likely to enjoy it than strong starters, less likely to make an effort to change up their workouts, and less likely to try new exercises. One could make the case that these long workouts were nothing more than a punishment – something false starters didn’t view positively to begin with and therefore couldn’t maintain for the long haul.

GET STARTED: Throughout this book, you’ve learned about the power of 10-minute workouts and short bursts of fitness. For short and effective workout ideas, check out the workouts created by Coach Nicole in Appendix C, or pick up a copy of the exercise DVD she created based on this book, The Spark: Fit, Firm, & Fired Up in 10 Minutes a Day, available wherever workout DVD’s are sold. And be sure to visit SparkAmerica.com for a fun and easy way to track your fitness minutes – and have a chance to win prizes for it! Learn more about SparkAmerica in Appendix H.


Taken from The Spark by Chris Downie emoticon

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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MZPEPPER's Photo MZPEPPER Posts: 918
2/10/11 3:01 A

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Tracking food is imperative in getting a realistic idea of the correct portions I should be eating. Whenever I just eyeball food I tend to underestimate the amount of food that I am eating and if I am not tracking and documenting my food I underestimate the calories of the food that I am eating. Tracking food and exercise will keep me on a healthy program if I use the tools consistently and properly. I need to make a decision to measure and track every morsel that I put in my mouth. Tracking exercise will give me more motivation to continue the streak.

*****Viki*****


Life begins at the end of your comfort zone.







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FORMYDARLINGS's Photo FORMYDARLINGS Posts: 5,267
2/9/11 8:09 P

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Week 2

Make healthy Lifestyle pledge emoticon

Move on to top nutrition secrets.

- eat more fruit and veggies. I have to make a very serious effort to do this. Most days I barely make 3 so I have a lot of work to do

- have breakfast every day. I usually eat breakfast, I just don't alwways make the right choices. It has come to my attention that I had forgotten to include protein and fruit in breakfast.

I plan to make menus up the day before to make sure I include everything I should be eating


Gini emoticon emoticon emoticon emoticon

one decision at a time





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MZPEPPER's Photo MZPEPPER Posts: 918
2/9/11 2:00 A

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Week 2 Healthy Diet Habits

Take Healthy Lifestyle Pledge emoticon

Adopt the top nutrition Secrets of Success - JUST DO IT
1. Eat 5 fruits and veggies a day - For me focus more on the veggies and less on the fruit. Fruit is easy but I need to incorporate more versatility in my food choices.
2. Eat breakfast - I am committing to adding more protein to breakfast instead of just carbs. Eat breakfast every day. Stop skipping breakfast!
3. Drink 8 glasses of water - I have had 8 glasses of water for the past 2 days. Need to make sure I get this minimum amount every day.


Just some thoughts as I am reading The Spark..........

*****Viki*****


Life begins at the end of your comfort zone.







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HONEYLEA's Photo HONEYLEA Posts: 26,960
2/9/11 12:16 A

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Sorry everyone. Been dealing with a death in the family and got behind -- we should be moving onto Chapter 7!!! Let's wrap up last thoughts on Chapter 6 and start in on chapter 7 for this week.



Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
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LOUVRELOVER's Photo LOUVRELOVER Posts: 585
2/8/11 8:47 P

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I printed this up in November (25 Ways to Get Back on Track Today), but it's ringing very true for me now.... www.sparkpeople.com/resource/article
s_
print.asp?id=1062


Edited by: LOUVRELOVER at: 2/8/2011 (20:48)
Martha



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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/8/11 7:43 P

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Great ideas! Thanks for sharing!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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P316LEIA's Photo P316LEIA Posts: 1,893
2/8/11 3:28 P

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Here's a thought on rewards: Share your goals and reward levels with someone you know & trust and give them a set dollar amount, using your money or encourage them to find/pick things that are free. When you reach a goal reward, have that person "surprise" you with something they chose (non-food related, of course). It could be something as simple as an award certificate they (or had a child) draw; or they schedule your manicure for you; or give you a goal sticker/ribbon for you vision collage. It could even be a SparkBuddy using goodies when you reach certain points.

This also ties in the accountability factor, giving yourself more motivation to keep going.

emoticon emoticon emoticon emoticon emoticon

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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REDHEADMOM2U's Photo REDHEADMOM2U SparkPoints: (169,184)
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2/8/11 1:13 P

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Dee--possible rewards: massage, pedicure, admission to a museum. Permission to act silly in public, write a letter that needs to be written but not sent, try a new recipe, ask ten people to say nice things about you in honor of meeting your goal...

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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/8/11 10:37 A

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Dee - that's certainly me!!! I have NO control over my impulses to buy what I want NOW!!!! I guess that's something we'll both need to work on!!!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
2/8/11 5:51 A

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Viki... I love vision collages! I hope you'll post a pic when it's done.

Jae.. Have your tried reading in the bathroom. My sister used that strategy when she had 3 little ones running around her house.

Kimi.. Thank you again for posting the SP strong starter advice. I just came off an all-you-can eat weekend. I have to learn portion control.

Rewards do not work for me. Why? I buy myself stuff all the time whether I've reached a goal or not. I haven't come up with a non-purchased reward that works for me. Any ideas?
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/7/11 11:51 P

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Good for you, Jae!

I started reading from the beginning again - but only got through chapter one before it was time to start the challenge. So I read the chapter for the challenge and am working my way through the earlier ones as I have the time!

Find a way that works for you, froggie!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
2/7/11 8:13 P

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Okay......okay.....I am reading Chapters 1,2, & 3 tonight......I HOPE!!!! If I can get a little alone time, that is!!!! LOL LOL!!!! I am working on the action steps!!!!

Hugzz -- Jae,
aka: Ms Froggie,
Resident Frog Diva
**Central Time Zone**
*************
Spring Frog of New Beginnings, Blossoming Ninja
*************
** FSC Ambassador **
Having Fun With the 100+ First Step Club! Ask me how you can, too!!!!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=9964

*************
Zukaku Katsumi
Ninja Nurse Frog
*************
Powerful Pink Ninjas ROCK!!!!
*************
Wicked Sister Tour


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/7/11 7:41 P

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Glad to see you, Gini!!! emoticon

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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FORMYDARLINGS's Photo FORMYDARLINGS Posts: 5,267
2/7/11 7:30 P

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Hello all. Sorry to be mia for the week. My own issues kept me standing still.

I have read chapter 1 and done all the action steps.

My rewards are to give myself spark goodies for short term goal like my fast break if I continue it through 2 weeks ( I think I need that long at least) and my long term goal reward is a new chair for my livingroom. I am a long way from my first longterm goal.

one decision at a time





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P316LEIA's Photo P316LEIA Posts: 1,893
2/7/11 2:19 P

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Secret #2: See No Evil: Strong Starters Don’t Put Food Off-Limits

It’s common among dieters to label certain foods “good” and others “bad,” and to avoid or swear off certain foods altogether, thinking this practice will help them lose more weight or remain in control when temptation lurks. Not only is banishing specific foods a classic symptom of a “diet” mentality (rather than a healthy lifestyle change), but it is also a practice that more than half of false starters engaged in. Strong starters were less likely to label foods good or bad.

In fact, 70 percent of strong starters believe that you can eat anything in moderation, while only about half of false starters agree with this notion. It’s no secret that giving up certain foods – especially those that you enjoy the most or that taste oh-so-sinfully good – can actually hurt your weight-loss efforts, resulting in all-out binges or obsession with foods you “can’t” have. But is there really any proof of that? Recently, researchers from the Netherlands tested this theory and published their results in the March 2010 issued of the journal Appetite. The positive association female participants made with high-calorie foods was magnified among women who “restricted” said items. Put simply, those who label certain foods off-limits had a strong desire to eat them and an increased tendency to give in. Participants who took an “unrestrained” view, simply allowing all foods in moderation, weren’t nearly as tempted by the same foods. So if you think you have to give up sugar, chips, or chocolate altogether to lose weight, think again.

“Don’t restrict. Everything is okay in moderation.” That’s BEARJO123’s philosophy. This strong starter believes that this outlook distinguishes a lifestyle change from just another diet. “Enjoy treats, just in moderation. This makes it sustainable. By planning, you can adjust your meals and exercise to account for splurges.”

GET STARTED: You can have your cake and eat it, too – as long as you practice portion control. Strong starters were almost three times more likely than false starters to use portion-control techniques to aid their weight-loss efforts. With portion control, you can enjoy all your favorite foods and still lose weight. No more off-limits foods or out-of-control binges! When you allow all foods into a balanced, healthy diet, the ones that aren’t good for you will become much less alluring.

Portion Pointers from the Strongest Starters

1. “If I’m craving a chocolate brownie, I give in,” explains SPARTANJAI, a strong starter who has lost more than 50 pounds. “I enjoy that first bite because, really, that’s the best-tasting bite, and then if I want a second bite, I’ll have one, but more often than not, that first bite is enough. If I didn’t let myself have this, I’d probably make and eat a whole plate of brownies in one day.”

2. “I now portion out healthy trail mix, almonds, and so on into single-serving-size portions so it is easy to track. It also makes me accountable to eat only one serving instead of mindlessly eating multiple servings,” says strong starter KSP3776, who has lost more than 100 pounds to date.

~ taken from "The Spark" by Chris Downie emoticon

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/7/11 10:07 A

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I'm with you there, Viki! Rewards are hard for me, too! I'm the kinda gal that - if I see it and want it - it's mine - NOW!!! LOL!

When I go for rewards, I usually try for things I don't normaly do for myself - like manicures or pedicures or facials. I've found that things like a new book don't work for me.

Actually rewards don't work for me! emoticon

Maybe I need to find a better reward!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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MZPEPPER's Photo MZPEPPER Posts: 918
2/7/11 2:28 A

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This whole rewards thing gives me trouble and I never seem to follow up on giving myself rewards. What do you give yourself for a reward and do you follow through and actually do it?

*****Viki*****


Life begins at the end of your comfort zone.







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MZPEPPER's Photo MZPEPPER Posts: 918
2/7/11 2:25 A

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Week One Chapter 6

1. Set your Fast Break goals. done and posted
2. Plan Your Spark time- once in the morning and once at night to plan and review
3. Reaffirm your focus - My goal is to lose 50 lbs by my birthday, Nov 17. I am in the birthday challenge to make this happen. My medium term goal is to exercise enough to be able to hike this summer. I have a special place I want to hike to in August. My short term goal is to start working on my core exercises this week and to continue to increase exercises as I get stronger.

I am working on my vision collage. It is way cool.


4. Set up shop - Continuing to work on this.
5. Choose your rewards - Still thinking..............
6. Learn about what you currently eat.- I am pretty aware of what I eat as I have been measuring and tracking my food fairly regularly

*****Viki*****


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/6/11 10:48 P

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emoticon to tell you this, Jae! But you can not, under ANY circumstance, DROP OUT! NOPE! NOT ALLOWED!!!

Just take your time and move to your own drummer!

The same goes for the rest of you!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
2/6/11 3:49 P

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I am gonna TRY to get caught up this week!!!! Did I read right..........I have until Friday to get caught up with the action steps???? If not, I'll drop out until next time, but I really want to try to catch up!!!! I am facing the fact that I am spending WA-A-A-Y-Y TOO MUCH TIME on FB!!!! It is just so nice to not have to think about anything!!!! BUT.......I NEED to limit my time there!!!!

Dee, sounds like a plan & I am gonna try to join you!!!!

Hugzz -- Jae,
aka: Ms Froggie,
Resident Frog Diva
**Central Time Zone**
*************
Spring Frog of New Beginnings, Blossoming Ninja
*************
** FSC Ambassador **
Having Fun With the 100+ First Step Club! Ask me how you can, too!!!!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=9964

*************
Zukaku Katsumi
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*************
Powerful Pink Ninjas ROCK!!!!
*************
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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/6/11 1:13 P

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AMEN!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
2/6/11 11:25 A

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emoticon Did you read this beautiful quote emoticon

emoticon Page 90

"You have to make the commitment of time and effort. Losing weight is not something that will happen because you wish it to be so."

That's our own HONEYLEA, Co-Leader of the 100 Plus First Step Club!! emoticon

emoticon If wishing could do it,
I'd be a firm 120 pounds, no cellulite or flab!! emoticon

Edited by: DEEGIRL50 at: 2/6/2011 (11:27)
Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/6/11 9:51 A

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I love baked/microwaved sweet potatos! Absolutley HEAVEN!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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oh, I like those swaps! I already limit my salad dressings and drink diet cola.

I might suggest people try my new fav: baked sweet potato over even a reg spud. It's new to me...so I'd never had it as a casserole or with marshmellos/butter etc...I eat it plain out of the microwave and it is soooo yummy!

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Now THAT'S a plan! You go, girlfriend!!! emoticon

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
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emoticon I might behind everyone else. I'm going to do the track every bite for 3 days and then assess my eating starting today.

emoticon Plan Your Spark Time -- "The First 15 are Mine." Every morning I will exercise for 15 minutes. If I do it right away, there will be no excuses or interference.

Plan and Review -- I make my husband a lunch every evening. I do it right after dinner to get that chore out of the way. I'm adding my Plan and Review time in for right after the lunch box is packed and before I relax for the night.

emoticon Long Term Goal -- To Lose 100 Pounds in one year and become a fit person (February 2012). Participate in the birthday challenge and lose 70 pounds by November 26, 2011.

emoticon Medium Goal -- To be able to wear shorts and ride my bicycle this summer. Lose 10% of my weight = 24 pounds.

emoticon Short Term Goal -- To complete the 28 day Spark plan and the February BIO. Lose the first 10 pounds so I feel successful and prepared for the journey.


emoticon Teamwork emoticon Community emoticon Friendship emoticon emoticon We Can Do This emoticon

Edited by: DEEGIRL50 at: 2/5/2011 (12:27)
Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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6 -- 9 -- 12 -- are my favorites! Small changes can add up to a big difference!

emoticon Kimi for sharing the new advice. A good list to print and save. emoticon

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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LAINIESNEWLIFE's Photo LAINIESNEWLIFE Posts: 60,647
2/4/11 12:33 P

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Those are definitely great swaps. I already do quite a few of those. Thanks for sharing, Kimi.

*~ Lainie ~*
Georgia - EST

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment or the smallest act of caring; all of which have the potential to turn a life around." ~ Leo Buscaglia


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
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Great swaps! Thanks, Kimi!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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P316LEIA's Photo P316LEIA Posts: 1,893
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I'm back with more from the Strong Start Guide; this is still part of Secret 1:

Fifteen Simple Swaps that Save Calores

Our strong starters were three times as likely as false starters to make simple swaps to save calories at the start of their program. Here are just a few ways small changes can really add up!!

1. Drink one cup of diet soda instead of one cup of regular soda. Save 97 calories!

2. Swap a 12-ounce glass of whole milk for skim milk. Save 96 calories!

3. Eat a medium orange instead of drinking 12 ounces of fresh orange juice. Save 106 calories!!

4. Prepare your coffee with four ounces of fat-free half and half instead of regular half and half. Save 88 calories!

5. Ditch the glazed donut and eat a bagel instead. Save 93 calories! (Kimi inserts, watch the topping on the bagel)

6. Forgo a six-ounce portion of potato chips and nosh on six ounces of tortilla chips instead. Save 96 calories!

7. Enjoy a healthy eight-ounce baked potato instead of eight ounces of French fries. Save 104 calories! (Again Kimi says watch the toppings)

8. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!

9. Choose a slice of thin-crust pizza over thick-crust pizza. Save 106 calories!

10. Enjoy 12 ounces of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!

11. Skip the five ounces of Alfredo sauce and eat a whopping seven ounces of marinara sauce. Save 129 calories!!

12. Try either cheese OR croutons on your salad - not both. Save 72 - 116 calories!

13. Finish dinner with one cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!

14. Replace five ounces of apple pie with five ounces of baked apple crisp. Save 85 calories!

15. Instead of four ounces of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!!

from "The Spark" by Chris Downie

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
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emoticon Thanks, Diana! I really appreciate that! WE can both do this!!! And good for you for logging that darned old cookie!!!
emoticon

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


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DIANA_IS_BACK's Photo DIANA_IS_BACK Posts: 488
2/4/11 10:09 A

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emoticon emoticon emoticon emoticon emoticon

Go Beverly! Go Beverly! You can do it!

I also need to stop the endless excuses! On the upside, I have logged everything I have eaten.. including the huge cookie I had this morning. I have calculated it into my totals though... so I think I will be ok if I can control myself the rest of the day.

(that stupid cookie was 480 calories!)

Diana

There is no elevator to success- You have to take the stairs!


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
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I've decided I need to change my excuses for progress! Now's the time!!! emoticon

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


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2/4/11 6:45 A

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I know that tracking every bite has been eye opening for me.

For instance, I like Altoids mints...have several a day. Over a year, that is ONE POUND of calories in mints. Mints!

My crystal light drink...I could drink it by the bucket, but in that amount the calories really add up...makes me appreciate water EVEN MORE.

I get frustrated tracking (especially portion size) but I'm glad I attempt it every day.

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I want to be a "Strong Starter." emoticon Kimi

My Fast Break Goals emoticon

1. Eat 2 fruits/vegetables every day.
2. Spend 3 minutes visualizing my best possible life.
3. Exercise 15 minutes every day.

"Success is the sum of small efforts, repeated day in and day out."
~Robert Collier

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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2/4/11 12:30 A

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Thanks for sharing that Kimi. Keep 'em coming!

*****Viki*****


Life begins at the end of your comfort zone.







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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/3/11 10:16 P

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Thanks, Kimi! That IS really important!!!

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


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P316LEIA's Photo P316LEIA Posts: 1,893
2/3/11 9:44 P

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From the "Strong Start Guide" in the paperback version, here is the first of 7 secrets to a strong start:

Secret 1: There's Truth in Numbers: Strong Starters Stick with the Facts

You've already read about the importance of tracking your food for weight loss and what an eye-opening experience it can be. Perhaps you've even experienced it firsthand. Many people complain that food tracking, reading labels, and controlling calories takes too much time or is simply too difficult to stick with for the long haul. But both strong and false starters ranked "food tracking" as the one action that made the biggest difference in their programs. However, strong starters relied much more heavily on these food facts and lost more weight as a result.

Ninety percent of strong starters tracked their food, compared to 70 percent of false starters. They didn't say how they tracked their food - whether it was as simple as recording the foods they ate on a piece of paper or something more detailed - but strong starters were also more than twice as likely to track their calories. While recording what you eat each day definitely helps you change your lifestyle, these stats make the case that knowing the total number of calories you consume is more important than simply keeping track of what foods you eat. And the more you track, the better. Eighty-two percent of stong starters tracked every day for the first two weeks of their programs, while false starters were less consistent: 65 percent of them did track daily, but one in three false starters responded that they didn't track their food at all.

Of course, daily food and calorie tracking won't make much of a difference in our weight if you're not also reducing your caloric intake. One of the first changes that 77 percent of strong starters reporting making in their first two weeks was eating within a specific calorie range. Fewer than half of false starters stayed within a specific calorie range in the beginning, so the sooner you can track your calories - and keep them within your weight-loss range - the better.

It is a widely recognized fact that people tend to underestimate how many calories are in their food and how much food they actually eat. They even forget about some things they eat. To get off to the strongest start, track your food diligently, accurately, and honestly. This will help you stay accountable, and it could be the difference between losing one pound a week or two.

taken from "The Spark" by Chris Downie

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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P316LEIA's Photo P316LEIA Posts: 1,893
2/3/11 4:44 P

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My Fast Break Goals:

1. Don't snack mindlessly in the evening
2. Exercise for 10 min. each day
3. Write in a journal 3 times per week

I've reset my program back to Stage 1

emoticon

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
2/3/11 4:42 P

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Thanks, Kimi! That sounds like fun!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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P316LEIA's Photo P316LEIA Posts: 1,893
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I'm still working through Chapter 6 ~ stickie flags on pages, notes in a journal book, planned out the dinner menu for February, now to put some goals in writing.

I ended up getting the new paperback version because I haven't found my original hardcopy yet. There are some terrific tips in the back called the "Strong Start Guide"...I'll share some of these when I have more time to type them up.

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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Goals:

Exercise 4 times a week for at least 30 minutes
Track my eating
Track my water

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Excellent idea, Princess!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
2/3/11 4:55 A

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emoticon emoticon A rainbow book --- you must think of Randy every time you read it.

I love color. I like your idea. Another great suggestion from The Wabbit.
emoticon emoticon

I'm still thinking about my fast break goals. It seems like a real important decision. I want to get this right. Start my fire with the proper kindling so the Spark really takes.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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2/3/11 12:12 A

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My FastBreak goals are:

1. Exercise 30 minutes 3 times a week
2. Track everything I eat
3. Track my water for a streak

*****Viki*****


Life begins at the end of your comfort zone.







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2/2/11 4:49 P

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My fastbreak goals:

- Track all my food every day
- Do 10 minutes of exercise every day
- Write on a message board at least once a day

My reward: a manicure! The dry air is killing my cuticles!

Martha



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www.sparkpeople.com/bonus/home.asp
If you can't find it, Christine, here's the link to the online bonus sections!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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aaack! I've lost my bleeping book again!!! It wasn't next to the computer like I thought it was. Wonder where I left it......

Hope I find it in time to keep on schedule.

-Christine in CA

Member of the 100+ First Step Club
www.sparkpeople.com/myspark/groups_i
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Beverly I LOVE your bunny profile pic! =)

Diana

There is no elevator to success- You have to take the stairs!


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Oh, I have NO problem at all marking up books! Each time I go through The Spark, I use a different colored highlighter! It's looking really colorful!!! LOL!

My fast break goals are as follows:

1. Eat all food at the table.
2. Get in 10 minutes of exercise 6 days per week.
3. Read something inspirational every day.

So far, so good today! I've gotten 2 of them done!!! Still need to get in 10 minutes of exercise!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DIANA_IS_BACK's Photo DIANA_IS_BACK Posts: 488
2/2/11 10:21 A

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OK.. here goes!

SW: 307

Here are my fastbreak goals!

emoticon Drink 8-10 glasses of water daily
emoticon Track all my food
emoticon Walk for a min of 10 minutes a day

My reward: a very much needed manicure! emoticon

let's get the spark burning!!!! emoticon

Diana

There is no elevator to success- You have to take the stairs!


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emoticon Still Reading!!
I've been filling my book with sticky notes. It's my book and I could use a highlighter, but I just can't mark up a book.

Love the notebook idea! Thanks Beverly!!

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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I like the notebook idea.......and plan on using one too. Thanks EB!

CC


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Have read chapter 6 and have set my Spark fastbreak goals

Drink 8 glasses of water daily

walk for 10 minutes daily

write in my journal and or blog daily


These goals have been difficult for me to reach in the past so I have purposely set these ones to challenge myself


Gini

one decision at a time





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That's a good idea, Beverly. I'm going to dig out a notebook and write everything down too.

*~ Lainie ~*
Georgia - EST

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment or the smallest act of caring; all of which have the potential to turn a life around." ~ Leo Buscaglia


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I actually got out a spare notebook this time and I'm writing things down! I hope it helps!! emoticon

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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Lets see if I can get through the program this time. Will read chapter 6 "Again" tonight and start on my planning session.

-Christine in CA

Member of the 100+ First Step Club
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I'll be reading this evening.

*~ Lainie ~*
Georgia - EST

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment or the smallest act of caring; all of which have the potential to turn a life around." ~ Leo Buscaglia


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2/1/11 11:39 A

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Can't wait to reread chapter 6 tonight. Perfect timing for some reinspiration.

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My books right here next to me! I'm ready for the storm!!!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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HONEYLEA's Photo HONEYLEA Posts: 26,960
2/1/11 10:38 A

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I was thinking the same thing. Wouldn't be surprised if I don't get to leave the office early due to the blizzard. Curling up with a good book sounds nice!


Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
Teamleader
100+ First Steps Club!
Diva with a 'tude!


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A perfect chore for a snowy day!!

Martha



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HONEYLEA's Photo HONEYLEA Posts: 26,960
2/1/11 1:29 A

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Time to get started!! emoticon

We are starting with Stage 1: Fast Break (chapter 6)

If you haven't finished reading chapters 1 - 5, please continue reading those chapters as well.

This week, The Spark! asks us to take six action steps to you are completely prepared for the upcoming stages. Those steps are:

1. Set your Fast Break goals
2. Plan your SparkTime
3. Reaffirm you focus
4. Set up shop
5. Choose your rewards
6. Learn about what you currently eat.


Your assignment is to read through chapter 6 and start working on this list. Goal is to have these completed by next Monday.

Each day, post an update on how you are coming with the action items and what you are learning by doing these 6 steps.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
Teamleader
100+ First Steps Club!
Diva with a 'tude!


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KATHYBFIT's Photo KATHYBFIT Posts: 4,214
1/31/11 10:33 P

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I'm in for this one too! I've got my book, and am reading chapters as quickly as I can to catch up to the 28 day start section! I will be all caught up in a day or two, but am ready to begin with the program tommorow!
Let's give it a go, everyone! We Can Do This!!!
I want to see results at the end of 28 days!
emoticon Kathy

Kathy
Northern California

Wine Country


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FORMYDARLINGS's Photo FORMYDARLINGS Posts: 5,267
1/31/11 8:24 P

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Hi guys, I am a little ahead of you, 2 days but I am going to join the challenge for the great company and to help me stck withit. I am kind of sick right now but it starts off easy so I hope I will be okay.

Count me in too!!!

Gini

one decision at a time





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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
1/31/11 10:25 A

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Good for you, Dee! We can ALL do this!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
1/31/11 7:58 A

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Ditto what Viki said for me! emoticon emoticon

One thing that already hit home for me is...
when Spark Guy was talking about no time to exercise 10 minutes when there are 24 hours in a day.

10 minutes out of 1,440 minutes. {{V8 Slap to Forehead}} I can do that.

emoticon My day one post-it goes up today!!

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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MZPEPPER's Photo MZPEPPER Posts: 918
1/31/11 1:36 A

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Read chapters 1-3 today. Will read 4 and 5 tomorrow and be ready for Chapter 6 on Tuesday. emoticon

*****Viki*****


Life begins at the end of your comfort zone.







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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
1/30/11 4:53 A

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I hope Kimi rolls into me and gets me started!
emoticon

I want some traction with Jae! Rubber soles might help us!
emoticon emoticon emoticon emoticon emoticon

emoticon emoticon emoticon I'm ready to hit the books! Sign me up!

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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REDHEADMOM2U's Photo REDHEADMOM2U SparkPoints: (169,184)
Fitness Minutes: (177,318)
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1/29/11 9:43 A

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I've never done a challenge! But I'm in, sounds fun.

Off to go find my book!

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LOUVRELOVER's Photo LOUVRELOVER Posts: 585
1/29/11 9:25 A

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I'm in! If at first you don't succeed....

Martha



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UP2ME_CC's Photo UP2ME_CC Posts: 1,346
1/28/11 10:09 P

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Ditto...count me in.
emoticon

CC


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POSITIVELY_EB's Photo POSITIVELY_EB Posts: 21,696
1/28/11 9:38 P

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I'm in!

Beverly (AKA ENERGIZER_BUNNY)
**********

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


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JFROGDIVA's Photo JFROGDIVA Posts: 12,020
1/28/11 3:31 P

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I am up for another try!! Maybe this time I can get some traction!!!! LOL!!!!

Hugzz -- Jae,
aka: Ms Froggie,
Resident Frog Diva
**Central Time Zone**
*************
Spring Frog of New Beginnings, Blossoming Ninja
*************
** FSC Ambassador **
Having Fun With the 100+ First Step Club! Ask me how you can, too!!!!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=9964

*************
Zukaku Katsumi
Ninja Nurse Frog
*************
Powerful Pink Ninjas ROCK!!!!
*************
Wicked Sister Tour


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RANDYNWV's Photo RANDYNWV Posts: 18,443
1/28/11 3:11 P

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you can also use the ebook version from amazon. They have Kindle readers for the PCs too!



P316LEIA's Photo P316LEIA Posts: 1,893
1/28/11 2:21 P

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I have no clue which box my book is in, but count me in. If I can't find it (along with my scale) I'll pick up a new paperback version. I'm on a roll and want to continue!!

**Kimi** ~ ~~~~~~~~~~~~~~
"You can't escape the responsibility of tomorrow by evading it today." Abe Lincoln
~~~~~~~~~~~~~~
"When judging people, size matters not." Yoda
~~~~~~~~~~~~~~
"Feed your faith and doubt will starve to death."



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LAINIESNEWLIFE's Photo LAINIESNEWLIFE Posts: 60,647
1/28/11 1:17 P

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Count me in. I'm going to try it again.

*~ Lainie ~*
Georgia - EST

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit." - Albert Schweitzer

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment or the smallest act of caring; all of which have the potential to turn a life around." ~ Leo Buscaglia


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MZPEPPER's Photo MZPEPPER Posts: 918
1/28/11 12:08 P

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I'm in for this. I really got a lot out of this challenge in November and am looking forward to reading the book with everyone and learning more about the principles, applying them and learning more about MYSELF.

*****Viki*****


Life begins at the end of your comfort zone.







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RANDYNWV's Photo RANDYNWV Posts: 18,443
1/28/11 10:03 A

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I"m in -- my experience with the book reading hasn't been what I'd like. But I'm like JMP726 -- going to give it another try. I've just finished the first part so I'll be ready Tuesday to start the 28 day program. {{{fingers crossed}}}



DIANA_IS_BACK's Photo DIANA_IS_BACK Posts: 488
1/28/11 9:47 A

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Count me in.... I am going to give this another try!

Diana

There is no elevator to success- You have to take the stairs!


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HONEYLEA's Photo HONEYLEA Posts: 26,960
1/28/11 9:44 A

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

As requested, we will be conducting the 28 day program as outlined in The Spark! book by our own SparkGuy, Chriss Downie. If you do not have the book yet, it can be purchased through most major book stores in hardback, paperback and electronically.

To get the full benefit from this thread, you will need to have the book, however, it will be possible to participate to an extent without it.

To prepare to start our 28 day program, dig out your books and review chapters 1 - 5. We will be starting with Chapter 6 on Tuesday.

Sign-up here if you are planning on joining us for this 28 day program.

Studies repeatedly show that "NOW" is the best time of the day for you to start that healthier diet.


Laura
Teamleader
100+ First Steps Club!
Diva with a 'tude!


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