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ABC's of Maintenance: E is for evidence

Sunday, October 23, 2011

Evidence: it's what we look for in figuring out "what happened". Investigators of everything from program bugs (that's my personal experience) to crimes and disdemeanors look at physical clues and interview people who might have memories... they accumulate documents, including program logs and outputs (me), photographic evidence from security cameras, eyewitness testimony, etc.

What does "evidence" have to do with weight loss and maintenance? LOTS! What is the single most referenced tool people point to when they are explaining their success? TRACKING! Tracking is a vital piece of evidence in determining why and how we got the outcome we did.

In maintenance, when we stop tracking, it is analogous to turning off the program traces or the security cameras. We start relying on the eyewitness testimony as to "what happened" when we seek to explain our results.

It has been shown that eyewitness testimony is unreliable... how many of us "remember" those licks and samples we took when cooking? That snagged bit of chocolate we took on the way past the office candy dish? If we keep on tracking, we have our evidence if something starts to slip. We can clearly see what needs adjusting.

So, in my toolbox of the ABC's of maintenance is the continuing collection of evidence: of my success, in the monthly snapshots, of my following (or not) the plan in logging my food and exercise, and in a record of daily weights. Evidence to show not just THAT it's working, but WHAT is working (or not).

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  Member Comments About This Blog Post:

ANDI571 10/24/2011 8:29PM

    Whenever I quit tracking, everything goes UP, if you know what I mean.

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HBCOPELAND 10/24/2011 11:15AM

    Tracking is a great way to keep moving forward. I often forget to track on the weekends and find I am lax in how I eat then. I am going to work on the tracking on the weekend too!!!


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KARIDIAN1 10/23/2011 9:17PM

    Tracking is the key!

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KARIDIAN1 10/23/2011 9:17PM

    Tracking is the key!

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WATERMELLEN 10/23/2011 8:47PM

    Tracking is Essential -- no Excuses!!

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MOBYCARP 10/23/2011 5:48PM

    A timely blog. Right now I'm looking at my accumulated evidence, and concluding I need to make an adjustment. It's comforting that the pieces of evidence I'm looking at are pretty much the same things you list.

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_LINDA 10/23/2011 5:01PM

    Tracking both my food and fitness has kept me on the staright and narrow. I will have no excuses if I gain any weight back, and so far, after 36 months, I haven't. The evidence is there. Tracking works, but only if you are using it accurately and as intended..
E for another excellent letter choice!

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LJCANNON 10/23/2011 3:32PM

    Documentation is such a Big Part of a Nurse's Life. If you don't Document it, it didn't happen.
The Food Tracker is the most important Tool I think, but the Fitness Tracker must be right up there in the Top Five.
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DEBRA0818 10/23/2011 11:41AM

    I can see such a huge relationship between my daily intake (and calories burned) and the results on the scale and the tape measure, that I'm convinced it is a habit worth keeping for a lifetime (tedious as it is sometimes).

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LOVE_2_LAUGH 10/23/2011 11:18AM

    Tracking is essential. It's so easy to just "forget" the little tastes and licks.

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DEBRITA01 10/23/2011 9:28AM

    I have been lax lately with tracking...not wanting to see the evidence of my actions, I guess. Thanks for the reminder about how important it is to our success!

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SUNNY332 10/23/2011 8:32AM

    In Nursing, we did "evidence based charting" on our patients.

I was never a big fan of the food tracker but have learned to use it. I do think it is now better than ever. I even have the tracker on my AOL home page so it is more convienent.

Take care and have a EFFECTIVE day.

Sunny

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ABC's of Maintenance: D is for distance

Saturday, October 22, 2011

Many of us talk about what we're doing with SparkPeople as being on a journey. This lends itself to the metaphor of distance: where we started, where we are now, how "far" we have come.

Some of us have walking, running, biking, or swimming programs going as part of our healthy initiatives... this lends itself to the literal concept of distance. How many miles or kilometers did you cover today? This week? This year? You are accumulating a distance in more than a metaphorical way.

But the concept of distance came to me yesterday in a trip to the grocery store. As I walked through the aisle of Halloween candy (yes, I walked through the valley of the shadow...) I avoided putting any into the cart. emoticon That little demon voice wanted to tell me if I didn't buy it today, the "good" kind would be all gone by the time the holiday got here! And believe me, this lady is going to have her little treat that day, and the "good stuff", not something I don't like that doesn't satisfy!

But I have learned that if I keep my "distance" from the danger foods, control it at the grocery store, rather than having to face an abundance of temptation being in my cupboards, I am far better off.

One of the secrets of maintenance is not to *never* have a treat... it is to keep my distance to the point where choosing to have one is in fact a conscious decision, not an automatic response. Studies have shown that "out of sight, out of mind" applies to treats: if the candy sits on the desk, you're more likely to snag a piece. If it's in some distant drawer, not so much.

So, the "good" treats, and even the ones I'm not that crazy about... are being kept at a distance until the day I will distribute them!

Life's good... Spark On! emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

MSLZZY 10/23/2011 11:18PM

    Very wise idea-out of sight, out of mind and out of house!

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_LINDA 10/23/2011 1:56AM

    There is one easy way to avoid temptation -don't buy any snacks until Halloween day. That way, they aren't around all week to snack on and also you might catch them on sale as they start to clear them out. I am lucky now -no temptations because I live in an apartment, but also I do miss seeing the cute kids in their costumes. Sometimes they will arrange for a school group to stop by our building and the ladies do hand out treats at the door. But this is a mostly senior neighborhood so we mostly get the resident's own grand children only lol.
I have been fairly good about not over indulging in treats. It takes me a lot longer to go through a bag of chips then it used to. If I start over indulging, I simply do not buy them for a while, as I had to do with my dark chocolate. Then when whatever little trigger caused the binging is over, I feel I can buy them again. I am in this healthy lifestyle for the distance as the majority of what I eat is very nutritious.
Here is to rocking this marathon of life!
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ANDI571 10/22/2011 6:59PM

    I understand the "distance". I have my candy bought and I thought about opening the bags and putting them into a bowl. I decided that would be a bad idea and just decided to open them on Halloween.

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MOBYCARP 10/22/2011 11:03AM

    I get very few trick or treaters on a typical Halloween. My current strategy is to hand out Dum Dum Pops, which are something I have on hand for my own controlled consumption.

I do keep looking at the Milk Duds as well as the Skittles & Starburst Halloween packs as I walk past them in the store, but so far those have stayed safely in the store. Keep them at a distance. Yeah, that's the ticket.

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DEBRITA01 10/22/2011 9:58AM

    Good strategy for keeping temptation at a distance. I bought all the candy that I don't care for (and some Halloween pretzels) so I don't feel tempted. I WILL have a candy or two on Halloween though...my neighbors always give out my favorite, Reese's, so I'm glad they share! emoticon

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SUNNY332 10/22/2011 9:45AM

    D is also for "diligence" and I am "diligently" attending to my program. It is progress not perfection.

I may be "delinquent" one day but will be back and "determined" the next. It is a roller coaster of "D's" on some days.

Take care and have a daring" weekend - dare to do something fun as you go the "distance" and you give your "dreams" wings.

Hugs, Sunny

Comment edited on: 10/22/2011 9:53:16 AM

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KASEYCOFF 10/22/2011 9:36AM

    I used to buy 5 or 6 dozen 'kiddie toothbrushes' from my dentist each fall - the bulk price made them no more expensive than candy. Don't think the kids much appreciated the treat when they came to my door, but the parents liked it, lol...

And you're so right re temptation. If it's not to hand, I won't get carried away.
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WATERMELLEN 10/22/2011 9:11AM

    Cannot buy small bags of chips: cannot! I will eat them alllllll!!

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FCARMICH 10/22/2011 8:48AM

  For Halloween I give money -- pennies and nickels -- the little kids love the jingle of coins, and 10 or 15 cents is less than most treats anyway (and I can use the leftovers!)

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DEBRA0818 10/22/2011 8:47AM

    Good point about not having an abundance of treats in the house! The only kind I allow right now are the ones I'm not interested in so much, and I've vowed to buy something for Halloween that I don't care for at all (but will nevertheless excite the kids). I think this is part of planning to succeed!

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DOGSRFIT 10/22/2011 8:23AM

    Great points. If it's there it's probably going in the mouth, at least we know these things about ourselves. emoticon

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FITFABJENN 10/22/2011 8:23AM

    So true in every respect. Your blogs continue to enlighten and inspire me. Thanks!

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46SHADOW 10/22/2011 8:04AM

    So true! i always think I have more self control than I do!

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ABC's of Maintenance: C is for creativity

Friday, October 21, 2011

Once one has entered what we used to think of as "the promised land", i.e. maintenance, things change, and yet, they don't.

What changes is that we no longer see the steady reduction of the readout on the scale. We stop dropping dress or jeans sizes. We have reached the body size that we yearned and worked for.

What stays the same is that to maintain our healthy levels, we have to keep doing a lot of what we did during the losing phase. We have to manage our portion sizes. We have to keep active. And without the kick of the reward? It's hard to keep motivated to keep doing what we did, some of us for long months or even years!

Here's where creativity comes in! Not that it wasn't needed during long loss months or plateaus! But maintenance is the chore of a lifetime, not a day or a week. The pre-canned formula, the same breakfast lunch and dinner and snack, the same exercise routine over that kind of span can get boring.



The creativity that helped us past challenges on the way to goal can help us stay here long-term: planning a work-out change-up from the gym, for example (anybody for a training program to pass the Army Physical Fitness test? Turning your kitten into a weight? Aerobic grocery loading?). Giving ourselves rewards, particularly activity rewards (ride a horse?). Positive self-talk in new and different ways (blog an alphapet once a year?) Linking up with spark friends in real life for some active event (a half marathon?). All of these have been creative / different things I've tried in the year of maintenance. Your creativity may drive you in different ways... but however you exercise it (trying new healthy recipes?)... give yourself credit and accept the joy!

Now it's time to exercise creativity again, and plot out the next year of "things I want to do". Y'all have heard me mention a triathlon in the next year. emoticon emoticon emoticon To make that happen, it's on my list to re-join a gym that has a pool. On the way to that tri, I might have some other fun things on the list... biking to picnics seems like a far-away goal right now, with the chill temperatures, but Spring *will* come again. Envision... and work for it!

Whether maintaining or still working toward getting to maintaining, let's brush off those creative genes and have a blast! Maintaining can be FUN, if we apply a little creativity!

Life's good... Spark on!

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  Member Comments About This Blog Post:

4A-HEALTHY-BMI 11/3/2011 3:06PM

    I love your creative choice for weight lifting, there. lolol

12 lbs of soft, fluffiness.
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MSLZZY 10/23/2011 11:08PM

    emoticon emoticon emoticon

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DEBRA0818 10/22/2011 8:50AM

    Is it too much to hope for that being my right weight will be its own continuing reward? It sure feels like that now but I can tell from what you've been saying the last few months that the reality may be very different. One advantage must be that at a smaller size you're able to do things more easily and therefore strive in many different directions that may have been closed to you previously. In any case, great job on keeping the home motivation fires burning!

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FCARMICH 10/22/2011 8:49AM

  Yes!

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MEDDYPEDDY 10/22/2011 1:40AM

    I wish I was there to take on that challenge...you are absolutely right and thank you for writing!

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DEBRITA01 10/21/2011 12:10PM

    Although I am not in the maintenance phase, I am enjoying and relating to your blogs. You are so right about Creativity. As a person who tends to get bored with the same-old, creativity is key in keeping myself moving in the right direction.

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BUGGYS 10/21/2011 10:46AM

    I have been very creative in the past year...but not as great as you! I have also seen a lot of "C"hanges as well! Thanks, Barb!

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ANDI571 10/21/2011 10:42AM

    I agree fully. I guess I have been doing some creativity and not realizing it. I joined the Trick or Treat Trot 5K. I have never done that before.

I have never thought about maintenance in this way. At this point, even if I get to my personal goal weight, I won't drop another size. I wonder if that is the reason I am stuck where I am at. The thrill is gone. Something to ponder.

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SUNNY332 10/21/2011 10:27AM

    Necessity is the Mother of Invention and creativity gets the job done!

Way to go - great post!

Sunny

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_LINDA 10/21/2011 8:54AM

    Isn't that the truth? Changing your exercise routine once in a while to shake things up is a must! After being used to doing workout DVD's in my home for years, it was a real thrill and lots of fun to discover live workout classes! Was a real bonus being told about the free liesure card for a low income person like me. Weather should never be an excuse for not exercising. A spin class would be a good substitute for outdoor biking, an indoor pool keeps you from being sunburned, and a professional sprung floor track would keep the joints happy during the running (I love the field house's track -like walking on a cushion)
I have experienced what Ellen said -people can't beleive I was ever obesea dn certainly not that I weighed close to 200 lbs!! I am 119 on maintenance and it certainly is more of a challenge to keep motivated, but with Spark and my Spark friends, it sure is easier then when I was on my own before..
Enjoy your new adventures!!

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KALIGIRL 10/21/2011 8:33AM

    Here's to your creativity and my commitment!
Have to pull my health club comparisons out following the pool search, so may be joining you sooner than you thought!

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KATHRYNLP 10/21/2011 8:17AM

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CIRANDELLA 10/21/2011 8:13AM

    Well said, Barb! And I find your own creativity pretty inspiring!

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WATERMELLEN 10/21/2011 7:51AM

    Not a "kettlebell" but a "cat-L-bell"? You are looking terrific! I really appreciate your alphabet exploring the challenges of maintenance, and in particular creating the internal rewards that replace the external recognition as we were visibly shrinking. When we've maintained for awhile, lots of people never knew us "before" and assume it's easy and natural to be slim: and nooooooooooo, it's not!!

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B is for brain AND for body!

Thursday, October 20, 2011

Brain and body are not mortal enemies. Research has shown that exercising the body has direct benefits to the brain.

Growing up, I had the mistaken concept that you developed one or the other! I was very proud of my brain... I was that natural A student. Academics came easy. I was good at figuring out just what was expected and providing that and more. Loved getting those great test scores. Learned it was bad to brag about it, never internally learned not to be pleased with my native intellect, though, and the praise it brought.

People should have a realistic sense of their strengths. But, at the same time, I had that mistaken concept about body... if my brain was my focus, my body got neglected. It was almost as though I de-emphasized my body so as to put even more emphasis on my reason for existing: my brain. I wore my fat as an armor that said to those around: she's in the room because of her brain, not her looks.

Funny the ideas that one latches onto in youth and how they linger in the back of the mind. Now I have internalized the knowledge that to take care of that brain, I have to take good care of the body of which it is A PART!

Many folks talk about brains versus beauty... and the nowadays tag line is "thanks, I'll take both"... a healthy body is a beautiful one. And now, my brain and body need to work in harmony with one another: I exercise my body to help my brain be healthy, too. And yes, I need, love, and appreciate both.

Life's good... Spark on! emoticon emoticon

  
  Member Comments About This Blog Post:

SUNNYWBL 10/21/2011 12:36AM

    I always claimed my brain also. I was older when I claimed my body. I really like how strong it can be! emoticon emoticon

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DEBRITA01 10/20/2011 9:25PM

    Oh, the ideas of our youth...as we mature, it's interesting to see how our thought processes have evolved. "I'll take both", too....I'm working towards a strong body and mind for the rest of my life. emoticon

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WATERMELLEN 10/20/2011 8:36PM

    Yup, like you I'm claiming both; they are inextricably intertwined. And it takes all the brains I've got to manage my metabolism, actually.

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COMPUCATHY 10/20/2011 7:39PM

    I like your "B!" AND I like your "I'll take both!" Me, too! Thanks for sharing! Keep up the good work! You inspire me! Thanks for the encouragement! Spark on! emoticon

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_LINDA 10/20/2011 7:36PM

    Good for you Barb! I think the only thing keeping me going is my exercise. With my bad insomnia, pain, and now allergy attack, I think I would be just a mindless zombie going through life forgetting things, not able to concentrate on anything, just simply existing. There is something to be said for eating healthy and exercising. Its the only thing keeping me from being permanently on the couch or in bed.. I was just an average student, and didn't participate in sports, but was thin, the only standout was my artistic work which always got the highest mark possible.
I will bet you are some kind of awesome smart now that you have your body healthy and happy!

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ANDI571 10/20/2011 9:48AM

    I was pretty much a B student. I don't think I ever gave it my all in school. But I was so skinny growing up that is all I ever heard. So in turn, that is all I think about is how to get skinny again. I think I too am realizing it isn't all about the size, but the body and brain together. Keeping the brain sharp now is so important as is the body. It's now more about a healthy brain and body more than being skinny.

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GRYPHONQUEST 10/20/2011 9:38AM

    I grew up thinking it was one or the other, and I was the "smart" one. Never mind that I was competing in figure skating - that "didn't count". Since I didn't think of myself as an athlete, I wasn't really exercising, right? (SIX HOURS A DAY. Man, if I had that kind of time now...)

What's the line from the Baz Lurman song?

"Enjoy the power and beauty of your youth. Oh, nevermind, you won't understand the power and beauty of your youth until they've faded, but trust me in 20 years, you'll look back at photos of yourself and recall in a way you can't grasp now how much possibility lay before you and how fabulous you really looked."

So very true!

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BUGGYS 10/20/2011 9:26AM

    The mind/body connection is key to every aspect of our lives! emoticon

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DEBRA0818 10/20/2011 8:40AM

    My twin sister and I had a brain/body thing going -- I had a natural intellect and love of learning and she learned to emphasize her looks. The tragedy is that we were both good looking and smart but in order to distinguish ourselves, we focused on what we thought were our natural strengths. I spent many years on the couch trying to get rid of my sense of guilt over taking something from her (good looks) when I got thin, and, see-sawed back and forth wildly on this point. Finally, I was able to see that my body and my brain were truly separate from whatever she looked like or achieved. She fought an internal idea that she was not smart and finally (in her late 40's) went for her college degree and is now in nursing school. Ah, the tragedies of learning life wrong.

Comment edited on: 10/20/2011 8:41:00 AM

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SEAGLASSQUEEN 10/20/2011 8:27AM

    emoticon

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SUNNY332 10/20/2011 8:16AM

    B is also for Bravery and that fits you to a T, BARB!

Great post.

Sunny

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KATHRYNLP 10/20/2011 8:13AM

    AMEN to this... emoticon emoticon

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CIRANDELLA 10/20/2011 8:08AM

    Wow! Barb, I couldn't agree with you more :) And as for me, I'll take one of each - greed, don'tcha know! emoticon

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ABC's of Maintenance - A is for ambition!

Wednesday, October 19, 2011

Ambition is a great word to start off my maintenance alphabet for year two. Ambition encompassses both the drive to achieve a goal, and the goal one is driving to achieve.

"Does he (or she) have ambition?" is asked of anyone seeking office or a higher position in his or her career. Ambition is essential to success in some things. Being naturally talented or gifted only gets one so far... achieving may be easier, but it still needs to be sought.

As many folks discover on reaching mid-life, things that once came easier now require a drive to achieve... so the question about weight and health becomes, "do you have the ambition to reach a healthy weight / lifestyle?"

Now turn it on its head, and we're talking about goals, or the object of our desires. "What is your ambition?" speaks directly to this, and it is worthy of rexamination from time to time. Meditation, even: "What do I want from this?" is closely related to "What is my ambition?"

So answer for yourself: "Do you have ambition?" and if yes, "What is your ambition?"

I believe I do have ambition. What is mine? To live a healthy and meaningful life... and to be happy doing so!

Life's good... Spark on! emoticon emoticon

  
  Member Comments About This Blog Post:

FITFABJENN 10/21/2011 9:37PM

    This is such a terrific way to start off your year 2 alphabet. One must really have the ambition to succeed, that is certain.

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SUNNYWBL 10/21/2011 12:40AM

    I LOVE the goals of your ambition!


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LJCANNON 10/20/2011 12:47PM

    AMBITION is a Great Way to start any list. I am looking forward to following your Letters!
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WATERMELLEN 10/19/2011 7:52PM

    Yup, I AM ambitious!! I enjoy feeling strong and healthy and (vanity) looking as good as possible! But above all, I don't want a recurrence of breast cancer . . . recurrence being associated with weight gain in my case. So that's highly motivating with respect to keeping my weight down.

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ANDI571 10/19/2011 1:17PM

    What a great start with this blog. I also feel like I have ambition. I know there are some days it is lacking, but I just have to pull it back out and go for what I want, to live a healthy life. I want to be one of the those that people look at and say, "She's how old, Wow!".

Great blog!

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_LINDA 10/19/2011 11:49AM

    Great start for your alphabet! My motivation has always been to be as healthy and fit as possible so that I may enjoy life as close to normal as is possible for one with my condition. That I am succeeding is noted when people are surprised to find out how severe my condition really is and how much damage and surgeries have been done, and yet here I am, still walking everywhere I go and living independently. Go Me! Go you! We can do this thing!

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BUGGYS 10/19/2011 11:24AM

    Another good blog, Barb! I do have ambition...I want to move forward and reach my goal and achieve a healthy lifestyle!

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DEBRITA01 10/19/2011 10:25AM

    Ambition...good word for a rainy, dreary day. And, a great reminder to get a move-on. emoticon

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DEBRA0818 10/19/2011 10:05AM

    I definitely have the ambition, which my husband shares, to get fit and healthy so that our declining years are as pleasurable as possible, we remain independent as long as possible and we keep ourselves willing and able to make a contribution to our family, friends and community.

That's a lot of payoff for giving up sugar and flour!

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LOVE_2_LAUGH 10/19/2011 9:16AM

    You certainly do have ambition, that's for sure. Your blog struck a chord with me. Perhaps, besides lacking motivation, I'm also lacking ambition right now. The two are closely related, aren't they? Thanks for giving me some food for thought for today. I must re-evaluate my level of ambition.

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KALIGIRL 10/19/2011 8:42AM

    Here's to healthy ambition and enjoying it to boot!

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SUNNY332 10/19/2011 8:31AM

    I have that ambition also and am thankful for Spark People that they keep lighting the spark of my ambition.

Do have a Wonderful Wednesday.

Sunny

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CIRANDELLA 10/19/2011 8:10AM

    emoticon Good morning, Barb! You've just dished up the inspiration I needed on this sodden, chilly, and drizzling East Coast morn - tanks o' thanks for that! Ambition surely must be that sometimes elusive "spark" that touches off the crucial chemical reactions behind any successful, long-range effort.

What better ambition could there be than your powerhouse combo of achieving a healthy and meaningful life? Come to think of it (and I hadn't before!), we both share that same ambition. So glad to have met you here on Spark! - Susan emoticon

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MSLZZY 10/19/2011 7:56AM

    Awesome "A"! Thanks for starting the alphabet and my day off right! HUGS!

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LEANJEAN6 10/19/2011 7:52AM

    Great blog and so true----- MUSTER Up That AMBITION!!! Lynda

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