HEALTH4LYFE   132,929
SparkPoints
100,000 or more SparkPoints
 
 
HEALTH4LYFE's Recent Blog Entries

My smart goal and the behaviors I am going to use to get me there.

Saturday, January 18, 2014

Originally my goal was to get to IBW by 6/20/14. But then I did the calculations and that would mean I have to lose more than 1.5 lbs EVERY week. emoticon
In the beginning, it generally is easier to shed the weight, but as time moves on and your body readjusts, it can become more difficult. Thus my new goal is:
Lose 33 lbs by 6/20/14.
And my longer term goal is to lose 38 lbs by 7/19/14

In order to accomplish this, I will need to change some of my behaviors.
First: I will track all my food, every day.
Next: I will stay within my calorie range.
Third: I will eat at least 4 servings of veggies each day.
Fourth: I will work out each day by running 3x a week, cross training on either the elliptical trainer or stationary bike (and if weather prevents running outside, will substitute another cardio) for a minimum of 45 minutes each day.
Fifth: I will strength train a minimum of 3x a week, using the Vigorfit for a minimum of 15 minutes each day.
Sixth: I will plan 5/7 days worth of meals a week.
Seventh: I will get at least 6 hours sleep each night, but work my way to getting 7.

I have a college reunion in June and a wedding as well. These are extrinsically motivating to me so I will not only feel better, but be comfortable in the skin I am in.

I need to drop the excess weight so my body stops producing additional amounts of estrogen, which is generally a food source for Breast Cancer cells. I have already been treated for BC once. emoticon By lowering my risk factors, I intend on that being the only time.

  
  Member Comments About This Blog Post:

DNJEN471 1/31/2014 1:44AM

    emoticon

Report Inappropriate Comment
IAMLION 1/21/2014 7:49PM

    You have a great plan going on there! emoticon

Report Inappropriate Comment
CHERYLN 1/20/2014 2:51PM

    Logical steps to lose the weight you want to lose. I know you'll succeed in them! No more BC for you either!

Report Inappropriate Comment
GRACIEC 1/20/2014 1:22AM

    Your goals are realistic! And you are SO right about the body fighting you every step of the was as you age! Grrrrrr! You can do it!

Report Inappropriate Comment
JOHNWBROCKSR777 1/18/2014 9:09PM

    Good plan...stay the course!

Report Inappropriate Comment


A plan not to fail

Monday, December 16, 2013

C~ Count every bite, lick, taste and morsel
H~ Hydrate with ten 8 oz glasses of water a day
R~ Reflection: review goals and change what is not working
I~ Involvement: Stay active on the BLC threads
S~ Strength
emoticon Lift weights at least 2x each week.
T~Training
M~ Measure food before it goes into my mouth
A~ Action: work out, 45-60 minutes 6 days a week.
S~ Sleep: Get a minimum of 7 hours a night.

  
  Member Comments About This Blog Post:

LIGIRLATHEART 1/19/2014 2:33PM

    Been off Spark (for too long!), and catching up a little bit today --

This is GREAT! Did you write it?

Hope you are doing well!!

Report Inappropriate Comment
SAASHA17 12/17/2013 6:59AM

    U got this ....

Report Inappropriate Comment


How do I love me? Let me count the ways.

Friday, August 02, 2013

Lately I have not been feeling the love and thus have not been treating myself with love. Oh, I have been treating myself, and then treating myself again and again and again. Wonder why I have been getting the headaches? Probably because I am coming off a sugar high and I am going through withdrawal. Last night/early this morning, I woke up and had SOB. Pretty scary and then followed by awful heartburn. That has never happened to me before. I hope it never happens again. Guess I got a wakeup call; now let’s see my response to it.
Why all this negativity? And this is supposed to be more of a “love letter?” I hope it is because when we are at our low point, the only direction we need to look is up. By looking up, things seem to be lighter, less burdensome, and more positive ~ anyway that’s how it is for me.
I have a friend who is dying. She has stage 4 lung cancer and it is just a matter of time. The new tumors they have found on her throat prevent her from being able to eat or drink. The most recent scan revealed how pervasive the cancer is throughout her body.
So then I think what do I have to complain about? Or why do I continue to indulge myself and not take better care of myself? Compared to Terry and her family, not much! I am basically healthy. I have a wonderful DH. I have three healthy children. I am fortunate enough that my parents are still alive and active. My in-laws are also well and lovely people. I have a job, which I usually love and some great people with whom I work. I have friends and family who care and love me. Am I near or at my goal? No! But I have not given up. I know there will be positive strides in the right direction and then steps backwards, but hopefully, the steps forward will continue to be bigger than the steps backward.
So, how do I love me? Well, a good start would be to make more frequent healthier choices. Since I do love me, I need to treat myself better. I need to have my actions reflect my words and emotions. I need to surround myself with my support groups and not retreat when I am faltering and spiraling out of control. That only further alienates me and then it can be even harder to seek out support.
I love that I exercise every day, sometimes not really wanting to the night before when setting the alarm clock, but never regretting it after I have finished. I love the result of planning my meals ahead of time. It takes the burden out of trying to decide what is for dinner and I know by sticking to my planned meals, I am taking better care of myself.
And I am fortunate enough to anticipate a long life ahead with things I want to do, memories I want to make and people with whom I want to share those life experiences.

  
  Member Comments About This Blog Post:

BOOKLOVINGGIRL 12/12/2013 1:32PM

    emoticon You drew me in with the title of this post! You have all the right ideas. You recognize how life could be worse and you are counting your blessings. And more importantly, you are being a friend to yourself first. emoticon

emoticon emoticon emoticon

Report Inappropriate Comment
FREELADY 8/12/2013 7:30AM

    You have terrific insight, and you are so eloquent! This is so beautifully written, and several things hit me right where I am. Thanks for sharing these thoughts and blessing me.

Report Inappropriate Comment
MASTERCARE 8/3/2013 10:02PM

    emoticon

Report Inappropriate Comment
BECKYSKEL 8/3/2013 1:08PM

    What a great letter to remind yourself that you are worth everything!! Personally, I think you were meant to write this even though it wasn't for this weekend's challenge. emoticon

Report Inappropriate Comment
CARLAWO 8/3/2013 12:59AM

    emoticon Your team is here for you! Feel the love!!

C

Report Inappropriate Comment
SINGER73 8/2/2013 7:55PM

    emoticon Give this to yourself. Sometimes we all need to be reminded to love ourselves.

Report Inappropriate Comment
POETLKNG2LOSE 8/2/2013 4:46PM

    Sorry to hear about your friend. But great insight into yourself and maybe you are feeling depressed because of your friend to. Maybe taking a walk or doing something else you like to do might help you feel better. emoticon emoticon

Report Inappropriate Comment
SILVER_WOLF1221 8/2/2013 2:23PM

    Wonderful! emoticon emoticon

Report Inappropriate Comment
SHANTODD420 8/2/2013 2:21PM

    Great blog sorry to hear about your friend. Hugs

Report Inappropriate Comment
BOBANDTY 8/2/2013 1:54PM

    I loved your blog Maureen. You have given me some insight into what I want to write to myself. This is a hard task! Thanks for sharing! emoticon

Report Inappropriate Comment
GRACIEC 8/2/2013 1:37PM

    Very insightful! Let us know how we can help!
emoticon

Report Inappropriate Comment


Planning and tracking, one of the keys to success:

Friday, July 19, 2013

This is just for me, and for accountability, so if you dropped by to look for inspiration, I am not really sharing incredible words of wisdom. I am simply putting into words my plan, hoping to increase my chances of success.
So if you want some ideas for menus, this blog may help, but otherwise, you'll probably find it boring.
For one of my team challenges, we need to plan a week's worth of meals:

Breakfasts:
1) scrambled egg on Arnold whole wheat thins, decaf coffee with .25 cup 1% milk
2) fruit smoothie with fresh strawberries, fresh blueberries and frozen banana and Greek yogurt
3) multigrain cheerios 3/4 cup mixed with Oikos Greek yogurt~ any flavor, decaf with .25 cup 1% milk
4) 16 g creamy peanut butter with 1/2 banana on Arnold whole wheat thins, decaf with .25 cup 1% milk
5) 1/2 cantaloupe with 1/3 cup 1 % cottage cheese, decaf with 1% milk
6) lemon muffin, orange, 2 tbs half and half.
7) smoothie with fresh strawberries, 1 tbs peanut butter and frozen strawberries.

Lunch:
1) Salad with grilled chicken breast, bib lettuce, grape tomatoes, bell peppers, and walnut raspberry walnut vinaigrette.
2) Garden lites broccoli souffle. Peach
3) Salad with solid white tuna on letttuce, tomatoes, cucumbers, zucchini, bell peppers, and 1 tbs light dressing.
4) Eggplant Parmesan.
5) Wednesday~ lunch out with office~ probably a salad with either fish or chicken for protein
6) Chicken and zucchini left overs (from a recipe) tabbouleh.
7) Fruit salad with 1% cottage cheese~ fresh berries, pineapple, peach.

Dinner:
recipes.sparkpeople.com/recipe-detai
l.asp?recipe=447376


recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2378640


recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2157726
and pasta

recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2261580


recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2523456


recipes.sparkpeople.com/recipe-detai
l.asp?recipe=1017942


and left overs.

  
  Member Comments About This Blog Post:

LIGIRLATHEART 7/19/2013 10:22PM

    Meal PLANNING has ALWAYS been very stressful for me. Great effort of your part! Hope you don't mind, I will revisit this blog for meal planning inspiration!

emoticon

Report Inappropriate Comment
NORWOODGIRL 7/19/2013 9:56PM

    I'm always looking for meal plan ideas. This is great!

Report Inappropriate Comment
GRACIEC 7/19/2013 9:52PM

    I like the way you laid it out - then you can switch things around if you need to! Great plan!
emoticon

Report Inappropriate Comment
HAPPYJAY 7/19/2013 9:48PM

  good for you

Report Inappropriate Comment
KIM22211 7/19/2013 9:47PM

    very impressive!!

Report Inappropriate Comment


S.M.A.R.T. goals for this BLC

Monday, June 10, 2013


- Although this goal is not measurable, feel better in the skin I am in. I want to be “healthy for life.”
- Wear the size 6 jeans I have in my drawer, again!
- Hit my wedding weight by July 15th.
- Lose an overall 20 lbs by the end of the challenge.
- Increase my endurance, especially for long distance runs.


How do I plan on accomplishing these goals?
- Plan what I eat before eating and eat within my calorie range.
- Continue cardio workouts for a minimum of 50 minutes each, 6-7 days a week.
- Strength Train a minimum of 2x a week and change them up 6 weeks into BLC.
- Sleep at least 7 hours each night.
- Drink water, and lots of it, 80 oz. or more a day.
- Stay active on SP.
- Participate fully in the challenges on my spark teams.
- Eat more fruits and veggies when I have a craving. These tend to fill me up with less calories.
- Don’t perpetuate the all or nothing mentality which has enabled my giving up for the day, or days, when I get off track.

Since, like many of you, I have done this before, once I reach my goal(s), I also need to come up with some new ones so I do not slip back into the same habits and regain the weight. So, like Arlene says, "forever"

  
  Member Comments About This Blog Post:

DETERMINED_SOUL 6/15/2013 9:53PM

    WooHoo! Those are some great goals!

Report Inappropriate Comment
GRACIEC 6/10/2013 9:06PM

    You have a proven track record so I know you'll reach your goals! It's that "forever" that throws us, isn't it?
emoticon

Report Inappropriate Comment
LALMEIDA 6/10/2013 7:57PM

  emoticon emoticon

Report Inappropriate Comment


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Last Page