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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/27/19 5:42 P

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MONDAY MUSINGS

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions/Goals, accordingly.

On a scale of 1 to 10, with 10 being FANTABULOUS, how did you do in meeting your Intentions for the week? 9

What emoticon best fits how you feel about your week? emoticon

What percentage of the time did you eat mindfully? 100%

What's working? What were your successes? Drinking water, eating more fruits,vegetables and grains! Sleeping 7-8 hours a night! Taking rest time to read and watch a movie, listen to music! Playing with the cats!

What's NOT working? What were your struggles? Is there something you need to change? Having a snack of fruit!

What percentage of the time did you STOP eating when satisfied? always, 100%

Any FOODS 'trigger' overeating? (Start a 'trigger' food list)What are you going to do so this doesn't happen again? No

Any EMOTIONS 'trigger' overeating?What are you going to do to change this negative emotion? No

Guesstimate Exercise Minutes? What exercises did you do? Did you try anything new? Have fun? Exercise is usually 2 hours a day, 6 days a week! Doing Battle ropes, kettle bells, pilates, yoga, pickelball; yes having fun and love hiking as well when we go to Red Rock!

If you are working to increase your stamina and flexibility, did you improve over last week? New exercise goal for this coming week? Staying the course with exercise this week, increase time on bike at gym tomorrow!

Scale or measured inches UP or DOWN? same, which is good as I am in maintenance!

Were you kind to yourself this week? What did you do for YOU? Yes, I took me time and took a catnap after hiking the other day!

Here's your chance to be kind to others. Post something encouraging or give a goodie to one of your Roomies to wish them well as we begin a new week. Done!

What are your INTENTIONS for this coming week? Have patience and gratitude at work, home and in public!

Exercise Plan for this next week~

Sunday-TnT Upper Body/Yoga/Cardio-Walking 30 min
Monday-Yoga/Cardio-Bob Harper videos 45 min
Tuesday-TnT Lower Body/Yoga/Cardio-Walking (Gym-Kettle bells)
Wednesday-Rest Day~Taking a rest day!
Thursday-TnT Core/Yoga/Cardio-Walking & (Gym-Battle Ropes)
Friday-Yoga, Cardio (Bob Harper)
Saturday-Hiking/Yoga (Gym-Bike/Bodyweight)

Errands/Appointments/food this week!

Sunday-Potluck, I brought a sheet cake to Memorial Day party. Chocolate espresso cake I made in the morning!
Monday-No work today; dinner-pizza and salad!
Tuesday-Work, pick up vitamins, a few grocery items at Costco then Gym dinner-crockpot chicken, vegetables and brown rice
Wednesday-Work, n/a rest day exercise; dinner-spaghetti and salad
Thursday-Work, Gym; dinner-Gumbo with brown rice
Friday-Shopping w/YL to get her work clothes and prepare to leave next week and dinner-out at Tony's Mexican probably. Will have salad and chicken soft tacos likely! (work online in the afternoon, finish Sunday if anything left over!)
Saturday-Hiking at Red Rock, Gym, Rest day; dinner-leftovers!

Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/22/19 12:38 A

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Exercise Plan for this next week~

Sunday-TnT Upper Body/Yoga/Cardio-Walking 30 min
Monday-Yoga/Cardio-Body Project & Leslie Sansone video
Tuesday-TnT Lower Body/Yoga/Cardio-Walking
Wednesday-Rest Day~Taking a rest day for sure~
Thursday-TnT Core/Yoga/Cardio-Walking & (Gym-Battle Ropes)
Friday-Yoga, Cardio (Bob Harper)
Saturday-Hiking/Yoga (Gym-Battle Ropes)

Worked 530-230pm today, just wow for the energy level. Wide awake though, will probably go to bed around 930-10pm tonight! About to eat some lunch in a few minutes and dinner around 7pm, gumbo or chicken soup for me tonight, probably during Jeopardy while watching James H go for more wins! Yep, he won again! The Blues won in hockey, now they play the Boston Bruins for the Championship. and Warriors won already in basketball, waiting on the Bucs and Raptors for a winner.

It's been busy since last Friday so hardly anytime to post. Work is kicking my tail and its only Tuesday. (In a good way, we are pretty busy right now) The weather since last week has been odd. Its mainly 70's and somewhat overcast. It should be in the 80's by the end of the week. If this holds the humidity at bay I am all for that!

Ordered a new dress a few days ago, should get here before the end of the week! Working on my organizer and what I will be up to in June while everyone is away. Its a good time to get a few things accomplished. Doing well otherwise, cleaning up my Office in spare moments as being organized is a good thing for sure!

Saw Tom Brady win an Emmy the other day for Facebook's "Tom Against Time." I watched that and going to start on Stephen Curry's soon. Been watching NYPD Blue on Prime. Such a great show! I missed some episodes.

Working on pacing myself with exercise lately, tomorrow is a rest day, need one of those every week for sure as a burn out is never good. Been journaling to keep the blues and depression away. The SO will be away for 2 weeks in June and he says he will expect keeping up of my online journal! I will keep up with my food/exercise and sleep. Will go hiking if weather holds also~

Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/15/19 12:36 P

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I have had 8 hours of sleep so I am awake. I think because of the 90's heat I am persuaded to hit the bed around 930-10pm and this is before our bad humidity kicks in. I start work at round 730 usually. I take an hour for lunch so I can digest my food without having to rush. I work 8 hours a day for 4 days and I work one day a week at my online job so I do 40-43 hours of work a week, pretty much.

Last night I had a pork chop, salad and green beans for dinner, ate about 730 since I was at the Gym after work, came home and cleaned up, ate dinner, rested and fell asleep. Battle Ropes can kick your tail pretty good. The cats slept with me last night, the SO and I have a King Bed but they aren't keen to sleep with him because he is a kicker and moves around a lot. They prefer me because I don't move too much in the night.

Saturday we will go hike and Saturday night is a friend's birthday party and I already bought her a gift so that is taken care of. She wanted some teas, a few coffees, and an espresso pot for the stove etc.

I'll do strength training session #1 tomorrow as today is Cardio/Yoga day and its cooling here to the 70's for a few days. Friday I may take a rest day as I don't think I'll have time for a proper workout. Might get some rain, we'll see. I have been on an elimination diet and figured out dairy, white rice, fried food, most breads and red meats usually give me issues. Coffee works the acidity in my stomach also, so its why I may have to give it up for the most part.

I'll make another post later if I have time since I have read up on 100 Days of Weight Loss and Writing Diet. No Sleep Logs since I am doing well in that area!
Exercise Log as well maybe!



Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/14/19 1:59 P

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MONDAY MUSINGS Living & Eating Mindfully~

How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions/Goals, accordingly.

On a scale of 1 to 10, with 10 being FANTABULOUS, how did you do in meeting your Intentions for the week? 8

What emoticon best fits how you feel about your week? emoticon

What percentage of the time did you eat mindfully? 90%.

What's working? What were your successes? Drinking a lot of water, eating more fruit and vegetables, sleeping better.

What's NOT working? What were your struggles? Is there something you need to change? A bit of insomina, need more grains in my diet!

What percentage of the time did you STOP eating when satisfied? 100%

Any FOODS 'trigger' overeating? (Start a 'trigger' food list) What are you going to do so this doesn't happen again? No overeating!

Any EMOTIONS 'trigger' overeating? What are you going to do to change this negative emotion? No emotions triggered overeating, even on pizza night!

Guesstimate Exercise Minutes? What exercises did you do? Did you try anything new? Have fun? 660 minutes last week. Had fun and a few new Battle Ropes exercises.

If you are working to increase your stamina and flexibility, did you improve over last week? New exercise goal for this coming week? Maintain exercises and work on yoga this week!

Scale or measured inches UP or DOWN? (-1)

Were you kind to yourself this week? What did you do for YOU? Listened to music, watched TV programs/movies I wanted to see, Journaled and rested when needed. Spent time in Meditation!

Here's your chance to be kind to others. Post something encouraging or give a goodie. Already done~

What are your INTENTIONS for this coming week? Get good sleep, rest and relax more, drink water and tea over coffee and keep calm and worry free~

Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/12/19 1:11 P

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Update Post, basically checking in and will be able to stick to Health/Wellness Record tomorrow~

Its been an interesting few days, my Mom fell 2 times in 2 days so Friday-Saturday I was in the ER with her overnight. (Urgent Care here is not open past 8pm it seems. The Insurance she has recommended going to the ER vs. waiting until Saturday morning.) All said and done she is fine. One day she isn't going to be fine so we are trying to figure out a solution. She thinks she is letting herself get overtired when she does certain tasks so she is going to try stopping and having a nap when she is that tired. I think that is part of the problem sure. Her Parkinsons is likely progressing as well.

I finished ST #2 somehow yesterday and Friday I did Battle Ropes at the Gym which kicked my tail. I can see improvement in my bat arms and my core strength! It's getting to be in the 90's now without the humidity, but that is coming soon we know. I found a bunch of new Bob Harper, Leslie Sansone and various other Cardio/TnT videos I can do on YouTube. I like being repetitive in my exercises somewhat but mixing it up it smart!

Friday/Saturday-I slept and watched 2 movies I wanted to see. I went swimming after my exercise and read a new book. I went to the library yesterday to pick it up! I've eaten more fruit lately. Strawberries, limes, peaches, apples, jack fruit is pretty nasty LoL. Time to figure out lunches and dinners for the week when I finish with this post. It will be in the 90's so crockpot, and cooler foods are likely. I don't being in the kitchen when the oven is on, too much heat and I am tired and really warm.



Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/9/19 2:40 A

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Today's record! I was supposed to do a rest day, had too much energy for that! So I did Thursday's Plan minus Battle Ropes since I did not go to the Gym.

Exercise Plan-45 min Yoga; 90 minutes total 2 Body Project Cardio videos and TnT #1 Body Weight Exercises! 30 minutes!

Sleep is going well, I think I have reduced/eliminated insomnia for now, as it is an ongoing process to sleep since at points my schedule varies. I think my brain loves to be a night person over a day person though, FACTS! I like it dark and quiet.

100 Days of Weight Loss and The Writing Diet I have done once each but I am in maintenance for my weight so I am just using it as a refresher to keep the ideas in mind. So I won't do these absolutely every day to a strict schedule! 3-4 times a week is great!

I always get in 64ozs of water a day, some form of exercise, fruits and vegetables at every meal, portion control and write positive gratitudes in my journal. No coffee today, had a soy chai instead!

Tonight I had pizza for dinner-3 medium slices and salad! I was pretty hungry but I had the calories available so I had the one extra slice of pizza.

Living Mindfully & Sleep Questions!

Living Mindfully I am going to start back to doing those on Sunday/Monday LoL, easier to deal with that way! Sleep Questions, keeping those in mind in case sleep gets dicey again.

SMART GOALS-

emoticon 30 minutes of walking

emoticon 30 minutes of Body Weight, 10 minutes total Plank work~

Edited by: KAYAHSLOANE1 at: 5/9/2019 (02:43)
Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


 February Minutes: 2,280
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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/8/19 2:43 A

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A short one today! Skipping 100 Days of Weight Loss and Writing Diet, will double up tomorrow if viable (have a bit more time)

Exercise! All exercise was at the Gym minus Yoga because it was a very rainy afternoon starting round 330-4pm.

TnT Lower Body-Worked on the legs today, 30 minutes. Legs feel like they need a break forever now LoL.

I am off work tomorrow and will work Friday as I traded with a co-worker. She has a Dr. Appt Friday. I'm a good sport once in a while and today I got the smog proof for the DMV done! So goodbye to being off for a 3 day weekend as usual, its fine!
Next Gym workout is Thursday and tomorrow is a rest day from exercise. Will do yoga probably though.

Yoga-30 minutes in the morning!

Cardio-Walking 30 minutes at Gym before Lower Body and Battle Ropes!

(Gym-Battle Ropes) Oh, my arms!

Sleep went well last night, got in 7 hours and I felt good today. Had coffee this morning and I need to weaken it a little. Battery acid LoL!

Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


 February Minutes: 2,280
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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/7/19 2:44 A

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Linda Spangle-100 Days of Weight Loss Day-2

Interested or Committed~
If you start and stop every time you diet, you may want to look at the difference between being interested and being committed. When you’re truly committed to achieving your goals, you stick with it, no matter what.
Start adopting a “NO MATTER WHAT” attitude, then convince yourself you can stay with your goals regardless of your day to day challenges.

Today’s assignment
1. Decide that you will always be committed to your weight-loss plan, not just interested. Write a declaration about your new level of commitment.

MY goal — It is up to me to make nutrition, exercise and mental health happen every day. There is no dropping out, only moving forward, day after day, no matter what!

2. Now describe how you will stick with your program, no matter what.

Every day drink 64ozs of water, fruit & vegetables at every meal and get TnT, Cardio and Yoga in 5 days a week!

3. Do at least one thing today that demonstrates you are truly committed. For example, take a walk or eat your vegetables—no matter what. Then write down your action so you can celebrate it.

My plan: Exercise Yoga 30 minutes, Swimming Laps 30 minutes, Cardio by Walking 30 minutes, Jessica Smith and Leslie Sansone videos and Arm work with Resistance Bands for 20 minutes today!

Exercise on this Monday-Yoga/Cardio-Body Project & Leslie Sansone; Swimming; ST Arms (Upper Body problem area)

Writing Diet by Julia Cameron

More on Morning Pages...

We have a great deal of Freedom in choosing on how we live. It makes us aware about what activities are dead ends and not working for us! Also, what activities are giving us a sense of Health and Well-being! Morning Pages nudge us toward the direction of needed change. Morning Pages put us in touch with our emotions and we can put names to them. If you stuff down your emotions and ignore them, its essential to get in touch with what you feel. When we are too busy to claim our emotions then we become numb to ourselves. (metaphor-like we recoil from a hot stove when we don't examine/feel our emotions) Anger is not taboo. Sadness does not mean we should ignore it and watch TV! Joy does not mean we should eat something if we are not truly hungry!

Any intense moment/emotion could trigger a snack attack~~



Edited by: KAYAHSLOANE1 at: 5/7/2019 (02:56)
Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


 February Minutes: 2,280
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KAYAHSLOANE1's Photo KAYAHSLOANE1 Posts: 16,549
5/5/19 9:28 A

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This is my all-inclusive Tracking Tool

REMEMBER "PROGRESS not PERFECTION"

Table of Content~

TRACKING POST ITEMS TO COMPLETE

TRACKING THREAD PARAMETERS

SMART GOALS--Ongoing Check In

SLEEP QUESTIONS--Every day for the first 7 days

EXERCISE PLAN--Once a week

LIVING & EATING MINDFULLY QUESTIONS--Once a week

100 DAYS OF WEIGHT LOSS by LINDA SPANGLE--Ongoing for 100 days

THE WRITING DIET by JULIA CAMERON--Ongoing

SPARK SUPPORT TOOLS--Ongoing

Tracking Post Items to complete every week!

TnT (Wed-Tues) Exercise Plan written every week to see what days I would like

LCW (Mon-Tues) Looking at LCW's on Sundays to see what I need to achieve or plan for!

WEC (Fri-Sun) Looking at WEC's before start Fridays; plan better how to achieve maximum benefits!

Panther Pause (Wed) Reading and Internalizing every week to add into lifestyle, improve positivity!

Weigh-In Wednesday

Progress with Behavior Goal (Tues)

INITIAL NON-WEIGHT MEASUREMENTS- Tracking Thread Parameters

#1. EXERCISE-Cardio-5 x's a week; (area to focus on-Walking)
TnT 3-4x's a week; (Area to focus on-Arms)
Yoga 5x's a week (Area to focus on-Back strength increase)

#2. NUTRITION-Fruit Servings-2-4 x's a day, Vegetable Servings-4-6 x's a day! Continue to reduce sugar and salt servings. Meet the minimum for sodium. Continue to meet 64ozs a day for water!

DESIRED BEHAVIOUR TO WORK ON THIS ROUND-
New-Reduce negativity and complaining behaviors. The how? Reduce expose to TV news, negative social media sites or posters, ignore nasty comments!
Continue with Journaling 5x's a week minimum!

SMART GOALS for increasing Wellness:

#1 STAMINA: WALKING
Specific: I will walk for 30 minutes every other day.
Measurable: I will use an app (Pacer is on my phone) to track my steps/time
Achievable: I am committed to doing 30 minutes every other day.
Relevant: I will increase my Cardio and improve my ability to walk more.
Time: Ongoing Goal!

Obstacle: My back prevents me from walking longer distances.
Solution: I will break it up in the beginning to 10-15 minute increments.

#2 STRENGTH/FLEXIBILITY/BALANCE
Specific: I will do 30 minutes of Planking, Pilates, and Body Weight exercises every day.
Measurement: Measurement will be viewed by improvement in the following areas.
Achievable: I am committed to 30 minutes a day.
Relevant: This will improve my balance, flexibility and strength.
Time: Ongoing goal!

Obstacle: No obstacles but paying attention to my shoulder & knees to reduce pressure!
Solution: Work slowly!

SLEEP QUESTIONS~

I'll do these tonight before I go to bed and when I wake up!
Spend a few minutes (before you go to sleep) briefly answering the following questions. Do this each night for the next seven days.

Sleep Goals week # 1
My Sleep Goals
1. Get 7 hours a night
2. No caffeine after 1pm (coffee mainly)
3. Make sure bedroom is dark and either air or fan is on.

What time did you wake up today? 7am

What time are you lying down to go to sleep? 1145pm

What, if any, was your bedtime routine? Lay down, get warm, sleep

What were the last food(s) you consumed tonight? (Include type, amount, & time you ate.) Ate dinner at 730pm, a salad sandwich with chicken for dinner!

Did you exercise today? (Include the type, duration, and time of day if you exercised.) Yes, hiking for 3 hours, yoga for 45 minutes

Did you consume any alcoholic beverages today? (Include type, number, and time of day.) none consumed

Did you consume any caffeinated drinks or foods today? (Type, number, & time of day.) 1 8oz can of Dr. Pepper

Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.) No, only take Advil once a month!

Did you take any naps today? (Include number of naps, duration of each, and time of day.) 1 nap 90 minutes

What types of stressors did you encounter today, and what types do you expect to encounter tomorrow? None forecasted for Sunday. Only one today but it was minor. Most would consider it pretty anxiety inducing but I was amazed at myself.

How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger) 2

How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake) 4

How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable) 2

Next, draw a line of Zzz's across the page beneath your answers to these questions. When you wake up, answer the following questions below your "sleep" line:

How long did it take you to fall asleep last night? (This may be an estimate.) 10 minutes at most but I was tired!

How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.) 1, bathroom break

In total, how many hours did you sleep last night? 7

EXERCISE PLAN-Example

Sunday-TnT Upper Body/Yoga/Cardio-Walking at least 20 min & 2 or 3 Jessica Smith videos
Monday-Yoga/Cardio-Body Project & Leslie Sansone
Tuesday-TnT Lower Body/Yoga/Cardio-Walking (Gym-Battle Ropes)
Wednesday-Rest Day I think
Thursday-Yoga/Cardio videos (Gym-Kettle Bells)
Friday-TnT Core/Yoga/Cardio-Walking & Body Project
Saturday-Hiking/Yoga (Gym-Battle Ropes)

LIVING & EATING MINDFULLY-Questions

LIVING MINDFULLY--How did your week go? It's time to look at what's working and what's not. This is for YOU alone to gauge your progress and to create and modify your Intentions/Goals, accordingly.

On a scale of 1 to 10, with 10 being FANTABULOUS, how did you do in meeting your Intentions for the week? 8

What emoticon best fits how you feel about your week? emoticon

What percentage of the time did you eat mindfully? 85%

What's working? What were your successes?
Drinking water, measuring my food portions, eating fruits and vegetables, fiber rich foods. Limiting ice cream and crackers!

What's NOT working? What were your struggles? Is there something you need to change? too many comfort foods?
I ate ice cream once, a bit of a big portion (2 scoops) but I don't care for sweets that much so rarely have them! I may have eaten a bigger bowl because I was dealing with insomnia this past week, I am less mindful when I am very tired!

What percentage of the time did you STOP eating when satisfied?
95%, I always have to stop when I am full/satisfied because of digestion issues. I feel super nauseated and have stomach issues when I overeat.

Any FOODS 'trigger' overeating? (Start a 'trigger' food list)
Only pizza, crackers so far!

What are you going to do so this doesn't happen again?
portion control works for me!

Any EMOTIONS 'trigger' overeating?
No, its the opposite for me, can't eat when I feel overly good or bad!

What are you going to do to change this negative emotion?
I always try to have a calm, centered emotional state!

Guesstimate Exercise Minutes?
2 hours for 5 days and an hour on the 6th day. 11 hours this last week!

What exercises did you do? Did you try anything new? Have fun?
Battle Ropes always feel new since I am a beginner. Pickelball is still a bit new also. Those are fun and so are my Body Project workouts. I also went swimming once in the pool and did resistance bands!

If you are working to increase your stamina and flexibility, did you improve over last week?
Yes, planks are 15 minutes now, yoga is progressing my strength and flexibility more!

New exercise goal for this coming week?
Holding steady this upcoming week I think. 5 minutes more of Battle Ropes!

Scale or measured inches UP or DOWN?
Holding 115 steady.

Were you kind to yourself this week? What did you do for YOU?
Music, Writing, Reading, Movies, Cat naps, Dancing, Yoga!

Here's your chance to be kind to others. Post something encouraging or give a goodie to one of your Roomies to wish them well as we begin a new week.
Done!

What are your INTENTIONS for this coming week?
More sleep, complete all exercise, eat well and drink water!

100 Days of Weight Loss by Linda Spangle

Day #1 I Used to be That Way, Now I Am Different

Starting today, ELIMINATE the belief that things always go a certain way or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message: I used to be that way, but now I’m different!
Then come up with a new statement that describes what you can do to prevent this. If the doubts return, remind yourself that now you handle life differently.

TODAY..
Make a list of any fears or negative behaviors that have hurt your weight-loss, exercise, mental health success in the past. Read each one out loud, and then say, “I used to be that way, but now I’m different.”

- Letting my emotions getting the best of me, anger/rage issues
-not exercising consistently/discipline
-not eating enough fruits and vegetables
-self care (music, writing, reading, cooking for myself)

Then write new endings for them by completing this sentence:
I used to ____________ (fill in your old behavior), but now I ____________ (write in your new ending).

-I used to let my emotions get the best of me, but now I know it's good to write or talk instead of keeping them to myself.

-I used to not exercise consistently every day, but now I will exercise following my outline every day, except for 1-2 rest days every week.

-I used to not eat enough fruits and vegetables, but now I will eat a freggie rainbow by eating fruits and vegetables with every meal and snack!

-I used to not have me time every day, but now I will spend part of every day journaling, listening to music, reading and cooking for myself!

-Read these new outcomes often, and then live in a way that makes them true.

The WRITING DIET by Julia Cameron

Part #1 THE TOOLS! 7 AREAS TO FOCUS UPON

The First Tool-Write Morning Pages!
-Stream of Consciousness writing. Write thoughts or non thoughts. No wrong way to do morning pages. So fret, gripe, moan, complain, scold, worry, celebrate, be positive whatever in the pages! Your job is to get down on the page whatever it is you are! You are getting current and figuring out what you think and feel. You feel more creative energy--energetic, awake and alive when you do this.

The Second Tool-The Journal
-It's more about accuracy and detailing when you eat, what you eat, how, why, when, where! Its knowing everything you ate through the day! If you know what you eat, you know why you gain weight! Basically tracking food and keeping a food journal!

The Third Tool-Walking
-We need to exercise to exercise our demons. Persistence and discipline overcomes resistance!

The Fourth Tool-The Four Questions
-Using the questions to channel your eating along much healthier lines.

#1. Am I Hungry?

#2. Is this What I Want to Eat?

#3. Is this What I Want to Eat Now?

#4. Is there Something Else I Can Eat Instead?

The Fifth Tool-Culinary Artist Dates
-This is basically taking yourself out for a meal every so often. More details later!

The Sixth Tool-HALT
use these tools not to get vulnerable to overeating or eating the wrong foods, drinks or snacks!
H-Hungry

A-Angry

L-Lonely

T-Tired

The Seventh Tool-Body Buddy
-Not particularly fond of this idea, its a non issue for me. I don't benefit from it. Will get there and explore it more!

PART TWO--SITUATIONS & SOLUTIONS--BEGINS AFTER I COMPLETE THE FIRST 7 TOOLS, NOT RUSHING ALONG!

SPARK SUPPORT TOOLS!

-LOG INTO SPARK EVERYDAY AND USE THE TOOLS PROVIDED THAT I NEED
-SUPPORT MY LADY PANTHERS (MOTIVATION, QOTD, GOODIES, CHAT ETC)
-READ ARTICLES, VISIT COMMUNITY, SPARK TEAMS, MESSAGE BOARDS
-READ OTHER MEMBERS BLOGS & ANSWERS

IDEAS ON HOW TO HANDLE SETBACKS SUCH AS MISSED EXERCISE SESSIONS OR HAVING TOO MUCH SUGAR, SNACKS ETC?
-KNOW THAT I CAN CATCH MYSELF BY EXERCISING IF I MISS A SESSION
-IF I HAVE A BAD DAY OF EATING I CAN CORRECT IT WHEN I CATCH MYSELF!
-DON'T GET NEGATIVE AND GET FRUSTRATED, MOODY, ANGRY WITH MYSELF!

KEEP A RUNNING LIST OF ALL MY GOOD HABITS
-Drinking 64ozs of water a day
-Nutrition Tracking, Exercise Tracking
-Using smaller bowls and plates
-Measuring food and snacks to keep calories in line
-Don't eat sweets very much, red meats or pork, no dairy and rarely have alcoholic beverages or sodas
-Take vitamins every day
-Stay in Calorie Range 90% of the days, don't take cheating days!
-Meals prepared simple as possible
-Rarely eat out and almost never eat fast food
-Consistent with eating a good Breakfast, Lunch (Biggest meal of the day) Dinner and 2 snacks a day
-Use Olive or Coconut Oil mainly
-Not Tempted by Co-Workers bringing in snacks to work (donuts, cake, pastries etc)
-Exercise 5-6 days a week at least 90 minutes, TnT 3--4 x's a week! Yoga 5-6 x's; Cardio 5-6 x's!
-Fiber and Grains most days in line with recommendations!



Edited by: KAYAHSLOANE1 at: 5/5/2019 (10:27)
Kayah
BLC-Powerful Prism Panthers #27-42

"A person has to draw a line inside themselves...that she won't allow any person on earth to cross."-Bill Russell

"Always work hard and be your very best, time is a wastin!"

"Never let me fall into the vulgar mistake of dreaming I am persecuted whenever I am contradicted!" Ralph Waldo Emerson


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