KALISWALKER   87,964
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80,000-99,999 SparkPoints
 
 
Las Vegas November 2010





June 2007 On the wooded trail with my little friend and my dog Kali.





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Kali's Walker

“I'm not telling you it's going to be easy - I'm telling you it's going to be worth it.” - Art Williams. The quote that inspired me to get to onederland in the 2014 Spring 5% Challenge.

I'm not where I want to be but thank God I'm not where I used to be... Joyce Meyer

I'm going to succeed because I'm crazy enough to think I CAN!

My 2014 Mantra - It Always Seems Impossible Until It is Done... Nelson Mandela

You can never make the same mistake ...
“I'm not telling you it's going to be easy - I'm telling you it's going to be worth it.” - Art Williams. The quote that inspired me to get to onederland in the 2014 Spring 5% Challenge.

I'm not where I want to be but thank God I'm not where I used to be... Joyce Meyer

I'm going to succeed because I'm crazy enough to think I CAN!

My 2014 Mantra - It Always Seems Impossible Until It is Done... Nelson Mandela

You can never make the same mistake twice because the second time you make it, it's not a mistake, it's a choice... Steven Dunn

It's a slow process but quitting won't speed it up.

I don't have to be perfect to accomplish what I need to do today.

Today I am focused - I’ll do it tomorrow ends today!

My Food Plan -

1. Fiber intake a consistent 40+ grams each day.
2. Reduce intake of meat, dairy, and other high calorie, high fat and low fiber foods.
3. Eat fiber foods at the beginning of every meal or snack.
4. Experiment with a wider variety of high-fiber foods.
5. Daily drink 8-10 glasses of water
6. Stop eating when when I no longer feel hungry.
7. Meals planned and home cooked.
++++++++++
Made it to ONEDERLAND! May 30, 2014 - lost 10.4 pounds in 8 weeks in the 5% Challenge. If you are persistent, you will get it. If you are consistent you will keep it.

5% Summer Challenge - June 21, 2014

Doing the math to get my 5% weight loss in 8 weeks

10.1 pounds/8 weeks = 1.3 pounds weight loss a week
1.3 pounds X 3,500 calories in pound = 4,432 weekly calorie deficit
4,432 weekly calorie deficit/7 days = 625 daily calorie deficit

Current Weight: 202.6 pounds
Target Weight: 192.5 pounds
By When: August 16, 2014

Daily Calorie Goal 1,450 - 1,800
Burned This Weekly Goal 3300

So with 60 minutes daily exercise (from fitness plan), and eating between 1,450 - 1,800 calories a day, I will lose 10.1 pounds in 8 weeks.

Fall 5% Challenge Exercise Commitment - 10,000 Daily Steps & 10 minutes daily strength training

Summer 5% Challenge Diet Commitment - eating in my Spark calorie range alternating between low carb and high fiber diet.

5% Motivation – Reasons to Lose Weight

I want to look slimmer.
I hit onederland and want to stay here!
I walk 10,500 steps daily, which is classified as an ‘active lifestyle’. I consider myself healthy and yet still can improve my health.
I want to go down another size.
I want to donate all my too big clothes and get new ones.
I want to weigh less than my husband.

April 5, 2014 Spring 5% 8 Week Challenge - My Goals

I accomplished my weight goal!

Starting Weight 208.8
Ending Weight 198.4
Lose 10.4 pounds in 8 weeks (May 31, 2014)
Calorie range 1,490 - 1,840
Calories Burned Weekly Goal 3,400

Body Mass Index Obese 34.7 Target for Challenge 33.0. Need to get below 179 pounds to be 'Over weight'

Hip to Waist Ratio .88 Apple Shape - Estimated Health Risk - High, need to get to .85 and below to improve the risk to moderate! That's 6" off the waist and hips. This numbers motivates me more than than weigh ins.

Day 118 of 10,000 Steps Streak - April 29

Exercise 60 minutes daily, and eat between 1,490 - 1,840 calories a day, and I will lose 10.4 pounds in 8 weeks.

For 56 days of the Challenge - I will exercise daily for a minimum of 60 minutes. I will alternate between The Full Plate Diet and South Beach Diet. Watch the calories and portion sizes! On my Team page I will record my daily exercise and Living the Good Life Points, and on Saturdays I will weigh in and record it. As I have time I will check in with my team and leave a comment on the Discussion Board, and read and comment on blogs.
++++++++++

A year from now you will wish you had started today!

This is Lynn - I want an active lifestyle with the energy and enthusiasm to join others in doing fun things - horseback ride, river tube, canoe, sing karaoke, hike mountains, dog walk, golf, learn carpentry, play cards, have dinner parties, travel and make new friends.

Enough is as good as a feast - Mary Poppins

When you are ready to quit, remember why you started.

Spring - Specific goals

Lose 10 pounds
Daily walk 10,300 steps in April, 10,400 steps in May
Kettlebell exercises
Daily 7 freggies

Spring 5% Challenge - exercise plan

bike on Barnston Island once a week
hike Water Shed Park to one of the golf courses once a week
water aerobics at least once a week
10,300 daily steps
kettlebell ST daily

Each day I push myself to do the things that keep me healthy. I hope in time it will be a compulsive habit.

Rewards - each 10 pounds a day at Stanley Park to walk, picnic and rest

Rules for buffet eating

www.sparkpeople.com/mypage_public_journa
l_individual.asp?blog_id=4261771

I think I invented this - espresso bean nap now - Set timer for 30 minutes - eat 3 chocolate coated espresso beans, lay down and read for 5 minutes, listen to audio book, fall asleep. The caffeine kicks in and I am wide awake and refreshed in 30 minutes.

January 2, 2014 restart my daily 10,000 steps streak. Why? I will not let another year go by without reaching my milestone of 199.9 pounds. I will do it!

I made my own treadmill desk - $0 made with things I already had, follow the link for a picture and instructions.

www.sparkpeople.com/mypage_public_journa
l_individual.asp?blog_id=5128971

"What do you mean your not in the mood for exercising, are you in the mood for brushing your teeth or taking a shower? Exercise is just part of a healthy life."

Challenge check list

I will weigh in weekly
I will exercise daily for 60 minutes for 56 days
I will lose 1 pound or more every week
I will be 199 or less by May 31, 2014
I will use Nutrition Tracker - food and beverages
I will follow Plate Model Diet check calories and portion sizes
I will post my exercise & Living the Good Life daily
I will go to the gym every time hubby goes
I will be strong and healthy
I will check in with my team as I have time
I will read and comment on blogs as I have time
I will change my routine so times I am tempted to eat, I will be doing something else.

I have to be involved in things I enjoy more than eating and sitting around.

Habits are crazy things, hard to make and even harder to break!

You can read 'The Full Plate Diet' pdf version online for free. I tried it in August 2012 and continue to look for foods with high fiber.

www.utexas.edu/student/housing/pdfs/full
platedietbook.pdf

Nutrition Tracking - When I am in tracking mode there are time I am not near my computer or am eating out and I am unsure of ingredients, so I estimate how many calories I eat. I created a grouping I called 'whoa' and it is 100 calories. So let say I ate about 500 calories. Later when I am at my computer I would enter 5 'whoa' to represent the calories. I do not try to calculate the fat, protein, etc. just the 500 calories.

Despite Sparking for 6 years and not quitting, I am only 30% of the way to my goal. I have to really dig in and make each day count.

In my "future version of Lynn" image - I eat only to live, walk daily, go to the gym 3 times a week, water aerobics 2 times a week, track all my food, and lose weight each month.

Over the years I have struggled to lose weight. It has been like trying to assemble a jigsaw puzzle and there are always pieces missing. The plate model is the picture, the total picture and it works, but I lost focus with moving and other things. I am in my new home and need to get rooted and back into a routine.

'I started losing weight and realized, 'Oh, it's true what they say: Diet and exercise really work!' - Kelly Osbourne, appearing in her first bikini on the cover of Shape.

Living in the moment frees you to be your best today. Start each day anew with a plan for what you will accomplish today... Kaliswalker

Keep making life better today and everyday!... Kaliswalker

Great advice eliminate some of our negative options

My 2014 Fitness Bucket List

Walk 10K on Barnston Island - did it
Hike to Fragrance Lake
Bicycle at Black Mountain Ranch
Wii Fit figure out how to use it!

I love SP, and recording the food and exercise helps me. I am an CPA; so maybe it is seeing the basic math of creating a daily calorie deficit is "the plan" I needed to make it happen. I tell myself - If I feel fat, let me do it at the gym. Cinderella is proof that a new pair of shoes can change your life! Make them running shoes!

It is a challenge to maintain consistency, but it is my key to success. The basics for me - tracking food, exercising at the gym/pool/walking, home cooked meals, recording exercise in SP, and in bed by 10 PM. Even if I haven't followed my daily routine, logging into SP is my touchstone.

Milestones

Dec 2006 Monarc transobturator sling procedure
Mar 2007 weighed more than 242 pounds (wasn’t weighing) busting out of size 20
May 2007 started walking my dog Kali
Aug 2007 242 pounds at annual check up
Sept 2007 added water aerobics and went off Paxil
Oct 1 2007 started exercising at YMCA
Oct 31 2007 quit smoking
Nov 2007 husband started going to YMCA
Dec 15 2007 started South Beach diet
Jan 1 2008 233 pounds
Jan 9 2008 met online buddy
Jan 24 2008 joined Spark People
Feb 10 2008 223 pounds
Mar 2008 10K hiked Barnston Island, got my life back
Aug 8 2008 annual checkup down 29 pounds and no longer borderline diabetic
Oct 8 2008 209 pounds
Feb 8 2009 SparkPeople Motivator - thank you!
Mar 18 2009 Done Girl of the Day
May 12 2009 Got size 14 capris to replace size 18!
May 25 2009 Danced all night at the BBQ!
June 1 2009 210 pounds
June 17 2009 Diagnosed with breast cancer
June 24 2009 Lumpectomy
Sept 16 2009 Day 1 of radiation treatment
Oct 8 2009 Last of 16 radiation treatments
Jan 1 2010 230 pounds and started high fiber diet
Feb 9 2010 Cancer check up fantastic!! Cancer free!!!
Mar 15 2010 Completed the YMCA 21 Day Challenge with hubby
Mar 16 2010 Diagnosed with diverticulosis
Mar 22 2010 Hit 25,000 Spark points and 17,250 minutes
March 24 2010 Biked 1/2 marathon (13.1 miles) in 58:46 minutes
March 27 2010 Biked 10 miles in 42:59 minutes
March 29 2010 Spark Featured Motivator of the Day - thanks!
May 1 2010 did Spring 5% Challenge -10 lbs in 8 wks
July 1 2010 did anther 5% Challenge -7.6 lbs in 8 wks
Oct 3 2011 Moved to the Vancouver BC area
Feb 23 1013 224.1 start Winter Challenge
Mar 18 2013 220.2 Started Nutrition Tracking (again)
Apr 20 2013 215.9 Started daily walk minimum 10 minutes
May 5 2013 213.0 Weight loss in progress lost
June 1 2013 205.4 pounds lost 7.4 pounds in May
June 2013 Las Vegas for 2 months 202.2 pounds
Sept 2013 Stanley Park walked 30,000 steps! Fitbit!!!
Dec 2013 lost 4.8 pounds ended the year at 205.0
Jan 02 2014 Fitbit 10,000 Daily Steps Streak Started
Apr 05, 2014 208.8 pounds
May 30, 2014 198.4 pounds made it to onederland & 5% for Challenge

Sept. 2014 - I lost more than 40 pounds and landed in onederland. For 6 months this year I walked 10,000 everyday and worked on daily nutrition tracking. I am ready to do it again!

I had a set back this summer but am building momentum again.

I love my team mates and the challenges. They motivate me and keep me going in my pursuit of better health.

2010 Fitness - Couch to 5K training - March 23 5.5K walking & Stationary Bike 1/2 marathon Mar. 24, 2010

I was a glum overworked, out of shape office worker. When I was tired or stressed I would run to the vending machines for a junk food fix. I knew without change, I would continue to gain weight and the rest of my life would be a steady decline.

I had a dream where I woke up with the perfect body and I was thrilled, then frightened and sad. I knew it wouldn't stay that way. Within a week I would be overweight and out of shape again because I don't take care of my body. Some how it clicked - people who are slim and healthy take care of themselves - they eat properly and exercise. That is what I needed to do.

When did I start taking better care of me? It was when I started living in the moment. When I stopped thinking of past things that made me sad and made me wish I could have a do over in life. It was when I stopped pining for a future that might never happen. The day I put my dog Kali on her leash, turned on my audio book and walked out the door I was living in the moment.

I was doing this for me, and I was the only who could change me. I started with baby steps. First the walks were 15 minutes and became 1.5 hours a day. I added new things slowly. A few months later I started water aerobics, then going to the gym, then I quit smoking, then started the South Beach Diet. My husband got on board with the diet and fitness so we motivate each other. I had an online support buddy, who provided accountability, encouragement and friendship.

When I started at the gym I didn't look fit, but I didn't let that stop me. The people at the gym want you to succeed, they smile in encouragement. After doing the Barnston Island 10 km hike in March 2008, I can honestly say, weight loss is just a bonus. I feel like I have my life back.

By April 2008, I had myself in good enough shape to get hired temporarily by the post office. I was thrilled to have accomplished that. It wasn’t till I got home that first day that I realized what confidence I had in my physical abilities. I never doubted I could do the work. It was like getting paid to exercise and it helped me build abdominal muscles, which never existed before.

I am living the good life and I know there are a lot of funs things in the future. It is in the everyday we live, all else is memories or dreams.

My utmost desire is to have happy healthy lives for dearest husband and myself, and family - EGRAMMY

Don't stumble over something behind you - TULLY46

Maybe we just need to get too busy. Too busy for junk food. Too busy to sit on the couch with the potato chips. Too busy because our days are filled with work, kids, healthy meals, and exercise. What if we eliminate some of our negative options? - REBECCATKD

'Breathe, believe, and battle.' Breathe—be in the moment. Believe—have faith that you can rise above it. Battle—you gotta be prepared to go for as long as it takes." coach Troy Tanner

"Begin with that most frightening of all things, a clean slate. And then look, every day, at the choices you are making, and when you ask yourself why you are making them, find this answer: Because they are what I want, or wish for. Because they reflect who and what I am... Anna Quindlen

We can be our own worst enemies - we find fault with what we do or don't do. We worry about things that may or may not happen. Happiness is living in the moment, freeing ourselves to be our best and be happy NOW! Kaliswalker

As always, I remain optimistic! I hope you are too! MOSTMOM1

You will never plough a field if you only turn it over in your mind... Irish Proverb

When the shape of your body no longer matches the shape of your beliefs, the weight disappears.” ~~~ Geneene Roth

Exercise in the morning before your brain figures out what your are doing - SparkPeople

Discipline is the bridge between a goal and an accomplishment!

"Perseverance is not a long race; it is many short races one after another." Walter Elliot

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

Nike ~

"If you went running when you first started thinking about it, you'd be back by now."

"Someone who is busier than you is running right now."

"The road to hell is paved with couches."

"It's easier to sleep than run. That's why sleeping isn't an Olympic sport."

"One of the main causes of failure is giving up what you want most for what you want now." - Jessie Ahroni

The chains of habit are generally too small to be felt until they are too strong to be broken. - Samuel Johnson

"When you feel like giving up, remember why you held on for so long in the first place." ~ Unknown

When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn. - Harriet Beecher Stowe

The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails... William Arthur Ward

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. - Lou Holtz

You're braver than you believe, and stronger than you seem, and smarter than you think. - Christopher Robin to Pooh

Never deprive anyone of hope; it could be the only thing the person owns. ~ Unknown

“eat until you feel about 80% full and then stop.” It’s an eating method used by people on the island of Okinawa, Japan to help them stay slim and trim

We all have a whoops day. Its what you do the day after that counts... Kaliswalker

"Do what you should do, when you should do it, whether you feel like it or not." by Thomas Huxley. Self-discipline is the key to personal greatness.

Eating high calories at a 'special meal' will follow me home and hop on the scale with me... Kaliswalker

When you try something new you risk failure. You may be lacking confidence to try something new, but put in the effort and you will be so proud of yourself... Kaliswalker

That which I cannot do now is my aspiration, not my defeat.
~Indygirl

The difference between a goal and a dream is a deadline... unknown

You don't have to have the fastest engine.....you just need to stay on the track and you will get there...... - JOAN_OF_SPARK

We take a peek at the big picture and acknowledge the mountains to climb and distance to travel. Then, we take that first step forward. Then the next. Then the next... WAUSUP

...what I sense as the amount of difficulty is not correct, and it is lower, and it is OK to go for it. So, I just focused on the first step, which was about choice. Let's start, and see what happens ...
HAKAPES

Creating a new habit is difficult — it entails doing something consciously, as consistently as possible, breaking old bonds between a trigger and your old habit and creating a new bond between a trigger and your new habit. It’s not easy. - Zen Habits

Feb. 8th, 2010 I read how MT-MOONCHASER described me.

KALISWALKER - From the far north (Canada), she was successfully losing weight and becoming healthier when she was diagnosed with breast cancer. She had surgery and completed her other treatments and is now back to her exercise and eating plan for health.

Please love yourself as you are and think of losing weight as something you do along the way... Kaliswalker

Each day is a gift to make of it what we want... Kaliswalker

With love and affection to all of my Spark Friends. I love you and wish you all the best on your way to better health.
Read More About KALISWALKER (Updated December 13)


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 current weight: 205.8 
 
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Member Since: 1/24/2008

SparkPoints: 87,964

Fitness Minutes: 70,471

My Goals:
At 185 pounds I will be at overweight status, not obese. I can be content even if my weight loss is slow, as I am so pleased with the increase in my strength and the change in my eating habits. I don't need to see a change on the scales to keep doing what I am doing - though of course we know how happy we are when we see the changes.

I want to be consistent with my good habits, and good results will come from that.

On The Biggest Loser I saw a man's body scan - a before and after. After he lost some weight, his lungs could expand to twice the size they were before because there was more space in his chest. I have asthma so learning that was so inspiring. I want to be the Biggest Loser!

My Program:
Exercise - water aerobics, hiking and walking my dog Kali. I am highly motivated but need online support to keep it fresh.

Diet - changes but have done South Beach, Full Plate, USDA My Plate.

I am in in bed by 10 PM. I will not reward myself with food for staying up late.

Personal Information:
I live in Vancouver Canada and travel, play cards, hike and make new friends. My second home is in the mountains in Washington.

Other Information:
"Success is the ability to go from one failure to another with no loss of enthusiasm."
– Sir Winston Churchill

"Finish each day and be done with it. You have done what you could. Some blunders and absurdities have crept in. Forget them as soon as you can." Ralph Waldo Emerson

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."

“If you want to make good use of your time, you've got to know what's most important and then give it all you got.”.... unknown

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Member Comments:
FITLILA
12/13/2014 3:37:04 PM

Thanks for the invitation to join the 5% Challenge! It sounds like a brilliant way to knock down the pounds! Right now I am participating in the Winter Freeze Off Challenge as a member of the Lovely Limes team. One at a time is all I can do. I would love to join the the 5% challenge in the springtime, though!

I've enjoyed reading your blog. You've come a long way and conquered cancer, too! Your story is a true inspiration!

Merry Christmas to you and yours!
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Lila
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BDTHOM
12/13/2014 11:52:54 AM

Thank you.



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ANGORAAMORA
12/13/2014 1:32:40 AM

Continue to spark on!



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MADMANSMAMA87
12/8/2014 5:20:58 PM

¸.✫*¨*.¸¸.✶*¨`*.✫*
.....¸¸.✫*¨*.¸¸.✶*¨`*
..........¸¸.✫*¨*.¸¸.✶*¨`*
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...............¸¸.✫*¨*.¸¸.✶
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LET'S KEEP THIS TRUCK MOVING.........................


♥ ♥─ ─ ─ ─ ─ ▄ ▌ ▐ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▀ ▌
─ ─ ─ ▄ ▄ █ █ ▌ █ ░ ♥ ░ ░ DELIVERY OF HUGS ░ ♥░ ░ ░ ░ ░░▐
▄ ▄ ▄ ▌ ▐ █ █ ▌ █ ░ ░ ░ FOR YOU !!!!!!!!!! ░ ░ ░ ░ ░ ░ ░ ░ ░░▐
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Keep Pushing, Beautiful!!!
YOU are WORTH it!!!
Hugs,

Jes



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MADMANSMAMA87
12/3/2014 4:50:09 PM

emoticon emoticon emoticon Here's to a FABULOUS December, Darling!!!! emoticon emoticon emoticon



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