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  • 7/16/2020 TODAY'S TIP

    7/16/2020 12:42:15 AM, by JVANAM

    7/16/2020 TODAY'S TIP Trade soda for sparkling water. Sparkling water still has the carbonation you’re used to but will save you tons of calories, not to mention the artificial colors and sweeteners.
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  • 7/15/2020 TODAY'S TIP

    7/15/2020 12:23:29 AM, by JVANAM

    7/15/2020 TODAY'S TIP Shop the perimeter of your grocery store Food tends to be the healthiest and less processed on the outside edges of most grocery stores. Here you’ll find fresh fruit and veggies, raw meat and fresh seafood.
    source/nutrition_arti... Read more

  • 7/14/2020 TODAY'S TIP

    7/14/2020 5:24:14 AM, by JVANAM

    7/14/2020 TODAY'S TIP View each day as a clean slate Practicing self compassion means not beating yourself up after a day that fell short of your healthy living goals. SparkFamily Blog link:
    dual.asp?blog_id=6568584... Read more

  • 7/13/20

    7/13/2020 7:59:04 PM, by RHOOK20047

    Boy this day has been a tough day. We were stacked up with calls of over 30 calls holding all day. I was so beat when I got off, could have worked extra but I just couldn't handle it. Brad called and had his last test prior to going to New York. His numbers were good and he had a video call with ... Read more

  • 7/13/2020 TODAY'S TIP

    7/13/2020 1:10:37 AM, by JVANAM

    7/13/2020 TODAY'S TIP Try yoga. Yoga can help you feel centered (among other benefits). It stretches and strengthens your body, improves your breathing and awareness, and empowers your mind.
    ht_me_how_not_to_fear_new_thi... Read more

  • 7/12/20

    7/12/2020 10:48:38 PM, by RHOOK20047

    Well spent a quiet weekend. Thought if I took it easy the knees might feel better, but no dice. If I stay still, the knees and legs are cramping up. Today we did have a break in our heat, and I cut 1/2 the yard today. I have enjoyed having my friend come over and cut it, and he does a better job... Read more

  • 7/12/2020 TODAY'S TIP

    7/12/2020 1:48:21 AM, by JVANAM

    7/12/2020 TODAY'S TIP Ditch comparisons Don’t compare yourself to others; focus on your own progress instead.
    _while_working_to_improve_it... Read more

  • 7/11/20

    7/11/2020 10:05:49 PM, by RHOOK20047

    How is everyone holding up to this heat? I know I have been staying indoors more than I normally do. For some reason, I just can't handle the heat. We are one week away from Brad going to New York for his first surgery. He is mentally ready for it, now we have to get there. Chris came home the o... Read more

  • 7/11/2020 TODAY'S TIP

    7/11/2020 7:50:23 AM, by JVANAM

    7/11/2020 TODAY'S TIP Get an accountability partner Working out in groups can offer more benefits than working out alone. Find your go-to person for exercise and weight loss support. Exercise together, share tips and swap encouragement.
    source/moti... Read more

  • Live and In Person!

    7/10/2020 4:02:01 PM, by NITEMAN3D

    Well, finally *went* to the doctor. Except for being older than dirt, all is well. He says most of my aches and pains are age related, but that I'm in great shape for the most part. I can attest to drug shortages being real as they did not have my blood pressure meds available. After some phone da... Read more

  • 7/10/2020 TODAY'S TIP

    7/10/2020 1:26:03 AM, by JVANAM

    7/10/2020 TODAY'S TIP Today is a bit out of the norm for these SparkFamily Tips. Yesterday was my GrandSon's 19th Birthday. So instead of sitting at the Word Processor, reviewing my thoughts and tip's from the previous 40 - 50 years, and how they impact all of us today, I spent the day with S... Read more

  • 7/9/2020 TODAY'S TIP

    7/8/2020 9:24:50 PM, by JVANAM

    7/9/2020 TODAY'S TIP Follow the 80/20 rule Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.
    asp?id=2620... Read more

  • 7/8/2020 TODAY'S TIP

    7/8/2020 12:53:40 AM, by JVANAM

    7/8/2020 TODAY'S TIP Create measurable goals you can check off These should be smaller things that take you only a couple of weeks to accomplish. You can have your ultimate goal, but if it’s years out, motivation can wane.
    source/motivation_articles<... Read more

  • 7/7/2020 TODAY'S TIP

    7/7/2020 1:58:43 AM, by JVANAM

    7/7/2020 TODAY'S TIP Indulge in small portions. When a craving strikes, it’s best to find a reasonable, healthy substitute that might still appeal to you. If not, allow yourself to indulge in a craving, but do so in small portions. Remember the 80/20 rule. Read more

  • 7/6/2020 TODAY'S TIP

    7/6/2020 12:33:00 AM, by JVANAM

    7/6/2020 TODAY'S TIP Don’t be afraid of fat Healthy fat, that is. MUFAs, or monounsaturated fatty acids can actually keep you satiated and aid in weight loss. Nuts, seeds, olive oil, olives, avocados, and dark chocolate all make the cut.
    source/nutri... Read more

  • 7/5/20

    7/5/2020 8:38:23 AM, by RHOOK20047

    This was such an unusual Independence day, with all the social discourse and the pandemic. this didn't seem like a holiday. Far from it. In the St. Louis area, we had what was called Fair St. Louis, which was a three day fair, with rides, and foods and drink booths, and air shows and performances ... Read more

  • 7/5/2020 TODAY'S TIP

    7/5/2020 12:49:32 AM, by JVANAM

    7/3/2020 TODAY'S TIP Use the right footwear Make sure your footwear is suitable for your workouts. Everything from ankle, knee, and hip pain can be aggravated or even caused by improper footwear
    p?id=592... Read more

  • 07/04/20

    7/4/2020 2:20:14 PM, by RHOOK20047

    Happy Independence Day to all. Been a while since I was here. Much is going on. Brad's surgery is scheduled for 7/21. They are going in to get the tumor from the rectum. He has to be there on 7/20 to get a Corona Virus test. He will be in the hospital for 3-4 days, before coming home. Seems un... Read more

  • 7/4/2020 TODAY'S TIP

    7/4/2020 12:33:32 AM, by JVANAM

    7/4/2020 TODAY'S TIP Don’t DIET Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.
    .asp?id=620... Read more

  • July 3, 2020

    7/3/2020 12:18:51 PM, by K2020175

    I have many dragons to hunt. Setting myself up over and over again - plan for planning sake and really not even starting the actual work. Sometimes I dip my toes in the water for a few days, but can't make habits needed to build strength and get where I need to go in mind, body, spirit. I hav... Read more

  • 7/3/2020 TODAY'S TIP

    7/3/2020 12:38:40 AM, by JVANAM

    7/3/2020 TODAY'S TIP Eat mindfully Pay attention to what you are eating. Ask yourself if you really are hungry or if something else is going on that’s causing you to turn to food. The HALT Method can be helpful – ask yourself if you are Hungry, Angry, Lonely, or Tired. Emotions can trick u... Read more

  • 7/2/2020 TODAY'S TIP

    7/2/2020 1:20:37 AM, by JVANAM

    7/2/2020 TODAY'S TIP Try circuit training Circuit style workouts combine multiple different exercises and charge your metabolism while helping you shed pounds.
    p?id=267... Read more

  • 7/1/2020 TODAY'S TIP

    7/1/2020 12:32:36 AM, by JVANAM

    7/1/2020 TODAY'S TIP Eat more greens Spinach, broccoli, Swiss chard or leafy greens. Greens are full of fiber, vitamins and minerals to protect you against disease.
    o_eat_it... Read more

  • 6/30/2020 TODAY'S TIP

    6/30/2020 1:21:18 AM, by JVANAM

    6/30/2020 TODAY'S TIP Cook at home as much as you can You’re better able to control all the ingredients and stay away from excess calories.
    _down_6_great_learning_resources... Read more

  • 6/29/2020 TODAY'S TIP

    6/29/2020 12:37:15 PM, by JVANAM

    6/29/2020 TODAY'S TIP Follow your favorite fitness gurus Follow fitness accounts of your Spark Family, Blogs, and SparkTeams and use them as daily motivation, inspiration and encouragement.
    .asp?id=1062... Read more

  • Still Floating

    6/29/2020 2:40:24 AM, by NITEMAN3D

    I've plateaued again about five pounds short of where I want to be, so I'm just going to stick with what I'm doing till I get the urge to up my game a little more. I've already added some dummy calories to my "unseen calories" grouping which is basically the calories in my flaxseed sprinkles, granu... Read more

  • 6/28/2020 TODAY'S TIP

    6/28/2020 3:28:50 AM, by JVANAM

    6/28/2020 TODAY'S TIP Plan ahead Use Sundays as prep days to eat healthy all week. Get enough produce and staples needed for the week. What meals you can prepare, box, and refrigerate in advance Sundays the day.
    asp?id=... Read more

  • 6/27/2020 TODAY'S TIP

    6/27/2020 12:35:38 AM, by JVANAM

    6/27/2020 TODAY'S TIP Don’t forget to warm up. Without a proper warm up for your body, you’re likely to exacerbate joint and/or muscle pain and cause injury during your workout.
    re_a_workout... Read more

  • 6/26/2020 TODAY'S TIP

    6/26/2020 1:26:07 AM, by JVANAM

    6/26/2020 TODAY'S TIP Get your five servings Aim to eat five servings of fruits and veggies daily. #EatTheRainbow
    asp?id=1795 Read more

  • 6/25/2020 TODAY'S TIP

    6/25/2020 1:15:07 AM, by JVANAM

    6/25/2020 TODAY'S TIP Be consistent Use consistency to compound your results. It’s not what you do once in a while that counts, it’s what you do each day.
    .asp?id=759... Read more

  • 6/24/2020 TODAY'S TIP

    6/24/2020 12:38:19 AM, by JVANAM

    6/24/2020 TODAY'S TIP Snack on popcorn When you’re in the mood for a crunchy snack, try popcorn. It’s a low calorie food you can eat a lot of that also has the added benefit of fiber. Homemade is the best!
    o_top_your_pop... Read more

  • 6/23/2020 TODAY'S TIP

    6/23/2020 1:04:32 AM, by JVANAM

    6/23/2020 TODAY'S TIP Stretch, stretch, stretch This is so important, we said it three times. Be sure to stretch after exercise. If you can loosen your muscles post-workout, you’ll have happy joints ready to go for your next sweat session and less pain. Read more

  • 6/22/2020 TODAY'S TIP

    6/22/2020 1:49:00 PM, by JVANAM

    6/22/2020 TODAY'S TIP Ramp it up slowly. If you hate exercise, make incremental changes each week. Aim for 10 minute workouts at first, then increase your time.
    p?id=2619... Read more

  • 6/22/2020 SORRY!

    6/22/2020 12:22:26 AM, by JVANAM

    My sincerest apologies for not posting a TODAY'S TIP since Thursday. For the Father's Day weekend my family took me on a trip to the OUTER ISLANDS. Who know not Wi-Fi or cell service? And oddly enough I was not aware just how many of you actually read my blather. WOW. My SparkMail is packed. ... Read more

  • 06/21/20

    6/21/2020 2:31:27 PM, by RHOOK20047

    Happy Father's day to all the dads out there. This has been a busy week, great visit with the kids last weekend, busy short work week, ending with the Doctor's visit. I was supposed to be scheduled for my annual physical, but due to the virus, they are running about three months behind on physical... Read more

  • 6/18/2020 TODAY'S TIP

    6/18/2020 10:47:58 AM, by JVANAM

    6/18/2020 TODAY'S TIP Work out at home The gym is closed SO work out at home. You don't need a bunch of pricey equipment...JUST GET STARTED.
    p?id=2236... Read more

  • 6/18/20

    6/18/2020 7:25:58 AM, by RHOOK20047

    Boy the calming effects of a short vacation can burn off quickly. Went back to work yesterday and our helpdesk thought it was a Monday again. Many calls. I felt beat when I got off work. 55 calls in 6 hours! Went to our ACTS retreat meeting last night, and our retreat is called off for this ye... Read more

  • 6/17/2020 TODAY'S TIPS

    6/17/2020 12:05:23 PM, by JVANAM

    6/17/2020 TODAY'S TIPS Beware of fitness fads. Don’t try fads and gimmicks. If it sounds too good to be true, it probably is. Losing weight takes time and hard work, but you can do it.
    asp?id=1640... Read more