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KNH771's Recent Blog Entries

On the Mend

Sunday, March 30, 2014



Hello Spark Peeps. It seems like every time I write a blog lately it begins with a "long time, no blog" statement. This time I actually have a valid excuse!

I've been dealing with some health issues, and had surgery a couple of weeks ago to take care of some things. I've spent the better part of the last three weeks just sleeping, but tomorrow I'm going to try to get back in the swing of things. I'll go back to work half-time and try to get on the healthy eating/exercise wagon again.

Because my energy has been so low, I'm not going to have kick-ass goals for April. I'm going to take it a week (or maybe even a day) at a time. I want to work up to 5000 steps a day (now I'm lucky to get 2000) and really focus on staying hydrated. I'm not allowed to lift for another three weeks or so.

I'm looking forward to moving again, but want to be careful not to push too hard. Any ideas for going back to beginner exercise? I know walking is a given, but I'd like to have some variety.

  
  Member Comments About This Blog Post:

CLYNNTHOMAS 4/1/2014 11:46AM

    Welcome Back KNH! I am so thrilled you are on the mend!

When I was healing from surgery, I liked to do the SparkPeople chair exercise videos -- they are fun and you can make them as strenuous as your body will allow. I also picked up some 5 pound weights and would do upper arm workouts while watching TV. I hope you find something that is fun and that works for you!

Best wishes for a speedy recovery!
~ Carol

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MNCYCLIST 3/31/2014 9:34AM

    emoticon

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AEGISHOT 3/31/2014 1:37AM

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WOUBBIE 3/30/2014 3:35PM

    Start with chair exercises. It will keep your strength up without taxing you overmuch. Coach Nicole has at least 1 or 2 videos here.

Hope you mend and heal soon and feel better than ever!

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CHEFSOPHIE 3/30/2014 2:34PM

    Glad you are back. To take slowly.

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JLAMING263 3/30/2014 1:58PM

    Welcome back. I do not know you, but I always like to be welcomed wherever I go. So welcome back, and good luck with your recovery.

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SHEHULK86 3/30/2014 1:52PM

  Walking is always good - check with your doctor's office for suggestions on acceptable exercise, or a physical therapist is that was prescribed for you. Good luck!

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A Blank Book

Wednesday, January 01, 2014



We made it! A new year, new opportunities.

I love new year's day because it always feels so full of possibilities. I'm a resolution/goal person, so I usually have a list of things to start the day with, but this year I haven't felt any really clear needs or desires. I have a very general goal:

TAKE BETTER CARE OF MYSELF!

I know that this doesn't fit into any of the types of goals or resolutions that are more statistically likely to create success. It's not very specific, and by itself, it's not very measurable or time-bound either. All the same, it just feels right.

I do have some "sub-goals" I guess. I want to be better about saying "no." I'm overwhelmed by the things piled up in my supposed "free time." I really need to de-clutter. Not just objects, but unnecessary people, unnecessary activities and projects. I don't feel that I have any downtime.

I need to start tracking my food and exercise more carefully. Part of the reason I couldn't set very clear health goals, is that I'm not really sure what my current weaknesses are. I can only make an educated guess. I bought a new planner for my stickers (exercise, water, etc.) and in January I really want to focus on using Spark. My daily steps have really decreased since winter started, and I want to increase those numbers too. I haven't been weight training, and I want to start over there too.

The thing I want to be careful of is overdoing it. I have a tendency to go from zero to sixty and burn myself out. So for right now, I'll focus on journalling and building some healthy streaks, and as I have more data, I'll make more changes. For right now, that feels like a good place to start.

I want to adopt the attitude of a quote I've seen all over the internet the last couple of days... "Today is the first page of a 365 page blank book. Make sure you write a good one."
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  Member Comments About This Blog Post:

PATTYR81 1/30/2014 9:20AM

    Hi
I just wanted to check in and see how you are doing~

I'm working on those same things. Some days are better than others, but gotta keep on keepin' on emoticon

Happy Day!
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TRAINER_T 1/8/2014 9:43AM

    emoticon If I were you and you know this much about yourself I would suggest weight training.

you will see more results, you will be sore so you know to skip a day and you can never burn out since there are so many ways to do it.

Dumbbells
Bands
Bodyw
eight like pushups and side planks or pull ups
Machines

Then do something you like, say mall walking or climbing the steps a few times to get your heart rate up. Then finish with easy stretch like some yoga poses, triangle and side stretch or forward folds. Lay on your back and do a quad stretch........all easy, fast and fun.

Hope this helps you write your book emoticon
xoxox T

Comment edited on: 1/8/2014 9:44:18 AM

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THINAGIN2 1/2/2014 10:21PM

    I like it!

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SKATER787 1/2/2014 12:08AM

    Good quote.

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PURPLEPEONY 1/1/2014 10:20PM

    emoticon emoticon

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MS_SWEETHEART 1/1/2014 9:53PM

    Great goals! emoticon emoticon

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CSYOUNG1952 1/1/2014 7:27PM

    I too need to learn to say no, it gets me in trouble a lot. Happy New Year

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WOUBBIE 1/1/2014 4:13PM

    emoticon

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MERRYMARY42 1/1/2014 4:09PM

    actually you blog on everything I have a problem with, story of our lifes, and I too, will do better in 2014, the main thing is tracking all of my food, it seems not necessary when it is just a small cookie, piece of candy or whatever, extra spoon full at dinner.
Happy New Year and good going

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MOCOHOLO 1/1/2014 4:04PM

    Happy New Year Kenya! I'm back to using Sparkpeople more too, at least for tracking my food. I've done low carb, Paleo, WW, slimfast, medifast, nutrisystem, 17 day diet, and probably a few others that I can't remember, and all they've taught me is that I'll eventually seek out whatever I'm not allowed to eat. So I'm going back to basics. Track what I eat and stay within my calorie range. And SP is my favorite way to track. So long story short, I'm back too!

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CHEFSOPHIE 1/1/2014 3:55PM

    That sounds like a great plan.

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Better Late Than Never

Monday, October 07, 2013



I've had trouble setting goals this month, because I can't really decide in what area of my life to set them in!

We're doing a wellness challenge at work where each of the next three months we choose an area and set some goals. One month I wanted to do health, one month clutter, and then I can't decide on the third... creativity? faith? Since I haven't picked an area to work on, I haven't chosen the sub-goals! (Sometimes even simple decisions are too much...)

Anyway, a week in, I figure I better choose SOMETHING!

So general health it is... The last couple of years at work have been crazy and my health has suffered for it. I gained some weight back, and I'm really having trouble losing it again. I'm not going to set a weight loss goal, but I need to get some basics back on track.

emoticon No candy from Oct. 1 until Halloween.

emoticon Really focus on staying hydrated.

emoticon Improve my sleep. Reduce screen time before bed. Less snooze button.

emoticon Work on flexibility.

emoticon Eat more veggies.

I'll stick with five goals. If I don't limit it, I'll end up with 20!

I'm behind on my blog reading... what goals have you set for October?

  
  Member Comments About This Blog Post:

TRAINER_T 11/4/2013 4:46PM

    emoticon

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MAIZEY 10/10/2013 7:32AM

    Great work on setting your goals! emoticon

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IMREITE 10/9/2013 12:28AM

    It is better to have a few goals and focus on them instead of too many goals to put less energy into. I know i do best if i dedicate to a SMART goal because then i can work on it and stay focused.

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LALMEIDA 10/7/2013 8:12PM

  emoticon emoticon

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NIKKICOLE83 10/7/2013 1:25PM

    My current goal is to burn 3,000 calories a day on average. I wear a BodyBugg so that does include my calories burned even at rest but that goal forces me to be more active even with small things.

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NENATO2 10/7/2013 12:30PM

    Reasonable goals. I like!

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HINK2013 10/7/2013 12:08PM

    great Goals! YOu can do it!

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PATTYR81 10/7/2013 10:12AM

    emoticon

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WOUBBIE 10/7/2013 9:25AM

    Still working on refining my two goals from the past few months: eat 3 different veggies every single day and get 6 hours of sleep every single night. I've upped my sleep goal this month to 6.25 hours, so bedtime is now 11:45 or earlier. The veggies habit is ALMOST there, but it's not quite automatic, so I'm giving it one more month of attention.

Good luck and happy October! I'm planning to be like your Humpty Dumpty this year!

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It All Ends So Quickly...

Thursday, October 03, 2013


Watkins Glenn Waterfall - photo by Steve Perry via 500px

No particular reason for this photo... Just beautiful. And I thought I'd stick it up here because I am in the last hours of fall... Expecting a foot of snow tonight into tomorrow. A high of 30 degrees. Hot tea and cocoa weather. Followed immediately by the fall leaves turning black and dropping precipitously to the ground.

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I did take advantage of yesterday's weather to go on a nice walk. And avoiding the candy is getting easier. Only thought about it once yesterday, and I was really hungry and had two hours before I could run home for dinner.

I do have some other goals for October, and I will get them posted eventually. Maybe I'll boycott going outside tomorrow and spend all day on the internet...

  
  Member Comments About This Blog Post:

CORTNEY-LEE 10/4/2013 2:40PM

    love the picture.

Great job at goal setting!

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IMREITE 10/4/2013 1:05AM

    it is a lovely picture. no snow for us yet but we will have the white stuff everywhere in a month or 2.

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CHEFSOPHIE 10/3/2013 7:26PM

    I can't believe you are expecting snow. We have yet to have a frost

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AKHEIDI 10/3/2013 4:56PM

    I'm afraid winter has come to SE AK as well. Highs and Lows in the 40's, 30 knot wind (I hate wind) and incessant rain. I'm tucking in for the weekend with a pot of tea, some low carb goodies and Netflix with my animals beside me.

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4A-HEALTHY-BMI 10/3/2013 1:15PM

    I live near Watkins Glen. It's gorgeous. Reminds me of Rivendell in the LoTR movies.

Clearly you DON'T live near here, because I'd be shocked if we got a foot of snow tonight. LOL

Just finished a pleasant walk in the adjacent state park in a Tshirt and warmup pants.

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NELLJONES 10/3/2013 11:51AM

    Watkins Glen is certainly beautiful, and quite the walk. Sorry about your snow.

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NAYPOOIE 10/3/2013 11:12AM

    Nice pic. Why do we love water so much?

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MISSG180 10/3/2013 10:05AM

    The beautiful weather is definitely something I want to enjoy for the short time we have left. I am bookmarking that waterfall page!

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KELLIEBEAN 10/3/2013 9:15AM

    That picture is beath-taking!

Good luck tomorrow!

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THINFITKINDVGAN 10/3/2013 7:58AM

    Beautiful picture. Thanks for sharing. Hope you don't get snowed in too badly.

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Turning Over a New Leaf

Wednesday, October 02, 2013



There's something about fall...

Even as an adult the start of a new school year seems to hold just as much promise as New Year's Eve. New clothes. New backpack. New pencils and crayons. As the days get shorter and the temperatures begin to slide, it seems a wonderful time to reevaluate things. As the leaves turn, it seems a good opportunity to turn some things around myself.

I've slipped into some bad habits lately, and this October I want to shove them aside. I already shared about October-fast. No candy until Halloween. And yesterday was tough! I thought about candy most of the day. Especially mid-afternoon when I've gotten used to going to the office next door for a treat from "Mr. M&M Man," a four-foot tall candy dish. Thankfully, I know the sweet craving will diminish after a few days, but until then, I'm holding on for dear life!

  
  Member Comments About This Blog Post:

CORTNEY-LEE 10/2/2013 3:04PM

    You can do it!
Keep up the awesome work!

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HINK2013 10/2/2013 10:04AM

    emoticon

Once you get past the first few days it will get easier!! Hang in there!!

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CHEFSOPHIE 10/2/2013 9:52AM

    Stick with your resolve. Each day should get a bit easier.

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4A-HEALTHY-BMI 10/2/2013 9:21AM

    Do you like herbal tea?

I drink a lot of it at work when I get that urge for "a little something" that sometimes drives me across the hall for a taffy from a colleague's basket.

I like strong herb teas, that actually taste like something.

My favorite is Caffeine Free Good Earth Sweet and Spicy. Another is Tazo Wild Sweet Orange, and Numi Dry Desert Lime.

The cravings do start to dissipate if I get less sugar in my diet overall - I use the LoseIt food log that keeps track of sugar in everything, including fruit and vegetables, etc. If I stay under 100g per day consistently I find that usually helps with the cravings.

So does eating some protein. A dollop of nonfat Greek yogurt with some whey protein mixed in as a kind of pudding will make the craving stop in the heat of the moment when I want sugar / candy. If I give in and have what my tastebuds SAY they want (sugar / candy), then I end up wanting MORE of it.

If you can make it all the way TO Halloween without candy, I'd recommend seeing if you can make it all the way past Easter. Because we're heading into 6 straight months of Food Season, and all of those holidays feature sugary treats and candies as temptations.

Just a thought. In any case, hang in there!

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Comment edited on: 10/2/2013 9:23:17 AM

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