Monday, December 02, 2013
The SparkCoach assignment today was to blog about all the signs that Iím getting healthier, happier and fitter through my lifestyle changes that donít involve using a scale.
There are a few thinks that jump to mind right off the bat.
1 Ė Iíve gone from a size 20-22/1-2X to a size 16/XL.
2 Ė I now eat breakfast every single day and my body definitely reminds me if Iím running late.
3 Ė I can walk further and faster for longer periods of time.
4 Ė I can do a 5K.
5 Ė I automatically pick healthier meal options when eating out.
6 Ė I do more cooking at home and less eating out.
7 Ė My complexion is smoother.
8 Ė I drink a whole lot more water and a lot less pop.
9 Ė People have noticed and commented on my weight loss.
I have a ways to go but I like where Iím at and I love where Iím going.
Wednesday, November 27, 2013
My assignment today was to list the excuses I use most often to not workout and then make a plan to counter each one of them.
So, here I am thinkingÖ..and thinkingÖ..and thinking. What excuses do I use to not workout? And you know what Iíve figured out? I really donít make excuses for myself. When I donít feel like working out, I just donít work out. I donít try to justify it to myself or anyone else. I just say, ďI donít want to.Ē It isnít an excuse, just a state of mind.
Now I have to think about how Iím going to overcome that state of mind. Because when Iím working out, I really like it. I like the feeling of my muscles working and getting sore and tired. I enjoy the tired feeling after Iím down. I donít even mind being sweaty during and after a good workout.
So how do I overcome the state of mind that it is okay not to work out when I donít feel like working out? I am having a hard time coming up with anything besides just making myself ďDo It.Ē And Iím not limber enough to kick myself in the rear endÖ..
I have come up with one idea. Starting December 1st, Iím going to set a clear glass container of some sort on the mantle in the living room, where I can see it all the time. Then for every minute I work out, Iíll put in some amount of money. I canít decide if that should be a penny, nickel or dime. Iíd do a dollar, but Iíd have trouble with Monday-Thursday when I do get lots of exercise.
Then I have to decide how to use the money. Should it just go into my vacation savings account? That way I might get to visit my daughter in Tucson more than once a month. Or should it just be a monthly reward? To purchase something I want/need but usually have something better to do with my money.
I have three days to finalize my plan. Thoughts?
Monday, November 25, 2013
My SparkCoach action plan for today is to make a list of 3-5 15-minute meals that I can become my Ďgo toí meals when Iím short on time. I have a few things I use when I just donít feel like putting a lot of effort into cooking or Iím not feeling very well.
1. Pasta with vegetables and cheese: Enriched pasta (like Ronzoni Smart, b/c I donít do whole wheat), whatever fresh or frozen vegetables on hand, Parmesan cheese, butter
2. Chicken stir-fry: using whatever fresh vegetables on hand and chicken/shrimp/scallops over Jasmine, black or red rice (I donít do brown)
3. Simple Mock Jambalaya: I just throw all the ingredients in the rice cooker and it is done in no time. Made with Jasmine rice, low-sodium chicken broth, onion, red bell pepper, low-fat turkey smoked sausage, chopped fresh shrimp, petite peas
4. Portabella mushroom steak or open-faced sandwich: marinated portabella mushroom served either on a salad or a bun
Saturday, November 23, 2013
My coaching assignment today is to talk about how Iím going to shake-up/change my workout routine. Actually, I did that not too long ago. It wasnít because of anything I wanted to do but out of necessity.
We have a free fitness center at work. This is where I do my cardio every day I work, with both a morning and afternoon session. Unfortunately, as a government contractor I had a 16-day long forced vacation about a month ago (along with all my fellow workers) so I couldnít work out (as well as not getting paid).
I joined a fitness center that features circuit training and doing that at least twice a week. However, I've decided that I don't like the place because I can't work out when it fits in my schedule. So, Iím going to stop going there and just start using the weight room at work.
In the cardio room at work, my favorite treadmill brokeÖ I really donít like the other available treadmill (my walking buddy uses the 3rd one). So, I started using the stationary bike. I was totally amazed how my harder it was to cycle even though I was walking at a really good clip prior to that.
My plan for the next month is to:
in the morning, 4 times/week
in the afternoon, 4 times/week
3 times a week
Wednesday, October 30, 2013
Todayís Spark Coach session wanted us to look the other measures of health, other than weight, such as stress level, getting a physical, sodium intake, pain management, and mental health. Then our assignment was to blog about the new health goal weíve chosen to concentrate on and to share our action plan and steps for meeting that goal.
First, I decided to look at each of these individual to see where I thought I needed to make a change.
Stress Level: To be honest, I donít think I have a lot of stress in my life right now. Overall, I think Iím pretty stress free right now. Iíll skip this one for right now, knowing that this could change at any minute.
Getting a physical: I just had one of those. My GP thinks Iím really healthy. She was really proud of my weight loss and my lower blood pressure (which was always very good before, now it is just better). I also had my mammogram which came back excellent!! I also saw my GI guy and Iím going great there too. Iíve even scheduled that nasty oleí test we all have to take once we hit 50.
Pain management: I donít have much chronic pain. I have a little bit of shoulder pain but I have a chiropractor and a masseuse for that. I also get sinus headaches but my sinus cleaner has already dropped those from several a week to maybe one a month or less.
Mental health: Well, this is so far gone there really isnít any I can do about itÖ. LOL
So I decided to concentrate on my sodium intake. This is something I havenít worried about too much, mostly because my BP is so good. However, I have noticed that I tend to retain water, which makes me gain weight and swells my ankles (I hate the whole cankle look). So, what steps can I take to make sure I control my sodium intake?
1. Limit salty items in my diet beginning today
ē Read packaging carefully
ē Use sea salt, when using salt
ē Purchase No Salt Added items, unsalted crackers, etc.
ē Can my own soups, beans, vegetables, salad dressings, etc., when possible
ē Clean up my pantry this weekend
2. Reduce added salt
ē Reduce the amount of salt added to recipes
ē Refrain from using salt on my food (some things, like popcorn, just need
it though and Iím addicted to popcorn)
3. Pay more attention to the Sodium column in the SP Food Tracker
ē Make sure intake stays well below the maximum level set by SP
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