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How to handle CHANGE - Tales from 100# Down

Wednesday, April 16, 2014

I want to talk to you today about CHANGE. I've had a MAJOR change in my life (moving to a new state) and it got me to thinking about how we handle "change". Often we allow change to upset our routine to the point that it CAN be detrimental to our journey to Health & Fitness. It might be something as small as a co-worker calling in sick leaving us with more duties for the day or it may be something large like a parent being hospitalized.

Here is the thing. Life happens. There will ALWAYS be something changing (if nothing else the weather). Having a HEALTH routine can be that ANCHOR that keeps us grounded when the seas are changing! Granted, we may have to adapt our plan a bit but rather than abandoning it we just mold it to the current circumstances.

A few examples:

Have to eat from a vending machine at the hospital? See if they have a fruit or sandwich selection in a vending machine. If not go for the crackers, pretzels or bagged popcorn over the candy or cookies. Flip the label and make a note of the calories consumed so you don't overindulge. EAT SLOWLY. The portion will be small for the calories. Drink lots of water (always available at a fountain if not by the bottle).

Stuck at home waiting for a repairman and can't get to the gym? Make a circuit in your own home (stairs, free weights - can use soup or vegetable cans) - marching in place - core work at the kitchen counter and core work on the floor or bed).

Eating out with the boss at a restaurant for lunch? Look for these words on the menu: broiled, baked, broth-based soup, salad, light, fit, healthy and fresh fruit. Avoid these words: breaded, fried, buttered, au gratin, loaded, creamy and a la mode.

Just learn to ADAPT. That's the key! We CAN do this!

PRESS ON!

  
  Member Comments About This Blog Post:

NASFKAB 4/16/2014 11:18PM

  so true thanks

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4RASCALS 4/16/2014 8:29PM

    emoticon emoticon emoticon

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TRAVELGRRL 4/16/2014 7:13PM

    You are so right -- we always have choices, and that means there is always a better choice. Hope you are enjoying your new home!

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SNOWYOGA 4/16/2014 5:53PM

    emoticon emoticon

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COLOR-BLUE 4/16/2014 1:01PM

    Pink,

Thank you so much for the refresher course! I had forgotten some of this, and I'm going through changes daily! I just never know what direction they're coming! I know, being a child of God, it shouldn't matter what comes against me. However, I'm human and flawed, so the initial shock gets me all the time, then God kicks in and the He and the Holy Spirit take care of business. I can just rest then!

Be blessed,

- Nancy Jean -
GA

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MYTHMYTH 4/16/2014 12:52PM

    We may not like it but change is one thing that we can always count on - so it is best to be prepared for it.

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ROBYN168 4/16/2014 12:23PM

    Simple tips - yet not always thought of!!!! Love it!

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123BITES4ME 4/16/2014 12:19PM

    emoticon emoticon

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GARDENQE2 4/16/2014 12:07PM

    emoticon
Life is just one adaptation after another!
No good waiting for the perfect opportunity.
We have to do it now!
Best wishes!

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LUVSBULLDOGS 4/16/2014 11:39AM

    It's all true, Suze. I love how you put 'life' into black and white. Thanks for blogging.

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JEANNETTE59 4/16/2014 10:32AM

  emoticon emoticon

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WORKNPROGRESS49 4/16/2014 9:03AM

    emoticon

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BETHLOVESBIKING 4/16/2014 8:55AM

    Very true! emoticon

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TERI-RIFIC 4/16/2014 8:53AM

    emoticon

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JOHNMARTINMILES 4/16/2014 8:42AM

    Good tips!

Make Today the Greatest Day of Your Life

emoticon Until Tomorrow!


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Moving Moments - Tales from 100# Down

Monday, April 07, 2014

We moved into our country farmhouse this past week and what a job that was. The house had sat vacant for 6 months and cleaning has been priority one. I'm so tired of cleaning but things are looking up.

I will admit that food choices at times have been "what's available" but my exercise is off the charts which has compensated nicely. Only the most basic produce is available in our little IGA but there is a Wal-Mart and Kroger 30 minutes away. I will just have to plan better and learn to shop and freeze.

I am finding my activity level is high even now that we are getting settled. Just walking to the car means going down the hill to the garage across the road. I'm not sitting nearly as much! This is a good thing!

I don't have any of my exercise equipment. It won't get moved until probably next year. That means I have to learn to use what I have - hills, hollers, my own body weight and dvd's. I think I can do it!

Night has fallen and a little secret - living in the city with light pollution really decreases the quality of sleep. It's PITCH DARK here in the country once I turn out the lights. Sleep is good. Maybe I'm just tired. HA!

Stay tuned! More from the country to come.

Press On!

  
  Member Comments About This Blog Post:

PAMAPPLE 4/12/2014 3:25PM

    Sounds like a peaceful place to live. Enjoy!

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PAMAPPLE 4/12/2014 3:23PM

    Sounds like a peaceful place to live. Enjoy!

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TREYONE 4/11/2014 7:30PM

  Wow!!! What a lifestyle change!!! Good for you!!!

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LUVSBULLDOGS 4/9/2014 3:44PM

    Wow, what a change in your lifestyle. It will be good for you, Suze. Sounds wonderful.

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SNOWYOGA 4/9/2014 2:38PM

    Wow! emoticon

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SEAWAVE 4/8/2014 11:53PM

    Wow - color me green with envy! I've always wanted to live in the country. I think you'll find that you only need your exercise equipment when it's not nice outside. You can always find something physical to do on a farm in lieu of a workout!

emoticon

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DRADDIE 4/8/2014 11:45PM

    *hugs* Fabulous!

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4RASCALS 4/8/2014 7:23PM

    Enjoy your new home. When I was younger I spent summers at my aunts farm,
so much different then city life. Enjoy, enjoy

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AQUAGIRL08 4/8/2014 7:13PM

    Enjoy your new home!

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JEANNETTE59 4/8/2014 5:19PM

  emoticon enjoy your new house and all the opportunities nature provides.
emoticon emoticon

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MYTHMYTH 4/8/2014 1:35PM

    Congratulations on your new life in the country! Can you hear the spring peepers yet? I am waiting for them but it's still took cold here.
Jane

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NASFKAB 4/8/2014 12:24PM

  great ideas

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VICKI-B-N-FLA 4/8/2014 9:07AM

    I envy you a place in the country. emoticon

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LIZSPRINGSTEEN 4/8/2014 7:39AM

    Wow, that's a lot of land!

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123ELAINE456 4/7/2014 11:48PM

  Sounds like you have a Wonderful Farmhouse and property. Enjoy the peace and quiet. Get out and enjoy walking all over on the property. Looking forward to hearing more about it. God Blessings Always. Have a Wonderful Week. Hugs!!!!!!!!!!!!!!!! Take Care.

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LYNMEINDERS 4/7/2014 11:32PM

    What a peaceful sounding place...woohoo...

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ROBYN168 4/7/2014 9:21PM

    Your new location sounds so peaceful. It is amazing what you can accomplish with your own body weight. Enjoy the dark nights and deep sleep.

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TRAVELGRRL 4/7/2014 9:18PM

    Wow, girl, you've done a fantastic job! When my parents moved to their 40 acres, Mom had dad "blaze a trail" all around the property, through the woods, etc. If nothing else, she'd get out and make that big loop a couple of times a day. I bet you can find/make a walking path on your own property. I'm excited for you!

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Adjust and Adapt - Tales From 100# Down

Thursday, March 27, 2014

Sometimes the unexpected puts an obstacle in our path. It might be illness, car trouble, family crisis, or just something as simple as forgetting your gym bag. You can throw up your hands and give up or you can think on your feet and adjust. Now I'm not saying that if you are sick as a dog throwing up that you should get up and run 3 miles. What I AM saying is that if you can still adapt to this situation. Laying in the bed you can make a healthy grocery list for when you are feeling better. You can peruse the Sparkrecipes for future meal ideas. You can even do some bicep curls and leg lifts in the bed.

Sometimes adjusting and adapting can be done BEFORE an event. Keeping a can of light soup and a bottle of water in your desk drawer can come in handy if you forget to bring your lunch to work one day. It might keep you from eating from the vending machines or drive-thru window.

Take your oldest pair of tennis shoes and some old shorts and put them in a bag and leave it in your car. THEN if you forget your gym bag you have a back-up in place. Also plan some indoor walking sites for inclement weather. Live near a mall or big box store?

Learning to adapt and adjust can keep you on the journey. You may not move at the same forward pace but just moving at ANY pace is better than idling your engine or turning around and going home.

PRESS ON!

  
  Member Comments About This Blog Post:

PINKBEANBOO 4/6/2014 8:08AM

    Yes! Yes! Yes!

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SNOWYOGA 3/31/2014 6:05PM

    emoticon You are right on! emoticon Thanks emoticon

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TRAVELGRRL 3/31/2014 3:40PM

    SO right! Never use an obstacle as a reason to quit! PRESS ON!

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ROBYN168 3/31/2014 9:51AM

    Well Said!

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KAREN608 3/30/2014 7:10PM

    Planning ahead is a good idea.
No excuses!

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LIZSPRINGSTEEN 3/28/2014 3:21PM

    WE CAN DO THIS!!!!

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JEANNETTE59 3/28/2014 2:42PM

  emoticon lots of good ideas.

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LIVINGLOVINLIFE 3/28/2014 2:11PM

    You always motivate me and give me ideas of how I can do more. Thank you.

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LUVSBULLDOGS 3/28/2014 12:58PM

    Love your blogs and enjoy reading them all. Very motivational.

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WORKNPROGRESS49 3/28/2014 9:47AM

    emoticon

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VICKI-B-N-FLA 3/28/2014 9:29AM

    emoticon emoticon emoticon

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JCRAFT6 3/28/2014 8:36AM

    thanks for all the great ideas

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4RASCALS 3/28/2014 7:22AM

    emoticon

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NANCYTUNBERG64 3/28/2014 7:09AM

    Very well said!!

Thank you!!

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TRISTAROSE 3/28/2014 7:08AM

    emoticon

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TREYONE 3/28/2014 7:07AM

  emoticon

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BECCA315 3/28/2014 6:25AM

    Good reminds all around!!

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BEAUTIFUL_REINA 3/28/2014 1:31AM

    You are RIGHT! Even just maintaining is better than going backwards! And by maintaining, I mean, continuing your current exercise plan and healthy eating plan, and maintaining your weight rather than gaining...

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LYNMEINDERS 3/28/2014 12:44AM

    Very well said and a great reminder

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123ELAINE456 3/27/2014 10:57PM

  Awesome Blog!!! Well Said!!! Great Tips too!!! Thank You.

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STARRD616 3/27/2014 10:13PM

    I liked the reminder to use even those bumps in life to see futher down the road.

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LUVTOBOWL 3/27/2014 10:03PM

    emoticon emoticon

Being prepared is very important on this life style journey.

Thanks for this nice blog!

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NASFKAB 3/27/2014 10:01PM

  great tips very hepful

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Voted Popular Blog Post: View All Popular Posts

Taming Tuesday - Tales From 100# Down

Tuesday, March 25, 2014

I've got a busy schedule today and one that without planning and effort would easily find me skipping exercise and eating mindlessly. When life gets busy it is easy to fall into the trap of eating "fast" whether at home or away. Exercise often gets put off until the end of the day and then the bed calls it's siren song.

I'm NOT going to let today get away from me so here is my advance planning!

Track every single bite of food. - I say this over and over but it works. When I track my food I eat "better".

Get exercise before noon. Even if it's 15 minutes on the elliptical it's 15 minutes and this way if the day gets busy and no more exercise happens I got some done.

Eat the "BETTER" choice. If it must be quick and easy it doesn't have to be sugary, high fat or high calorie. I've got some bagged salad mix and precooked grilled chicken pieces which are fast AND easy yet still a good choice.

Push water. I've got my water bottle full and next to me and will carry it all day - refilling as often as I empty it.

Take some 5 minute deep breathing/stretching breaks. This helps me beat down stress and relax in the midst of chaos.

Reflect at the end of the day on what went right and where I stumbled so that I can do better the NEXT time.

That's my plan! I hope you can tame YOUR Tuesday too!


Press On!

  
  Member Comments About This Blog Post:

CHERYLHURT 4/2/2014 8:34AM

  emoticon

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PWILLOW1 3/27/2014 9:48AM

    I LIKE YOUR PLAN AND IT WILL MAKE ME WORK HARDER

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BLUEJEAN99 3/27/2014 2:00AM

    emoticon emoticon

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WRITERWANNAB 3/27/2014 1:24AM

    Plans can always be adjusted, if you at least have a plan to go by. emoticon

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LIVELYGIRL2 3/27/2014 12:54AM

  Good ole coomon sense and smart adfvice too. Thanks! emoticon

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MARYJEANSL 3/27/2014 12:52AM

  Sounds like a very smart plan.

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CORNERKICK 3/27/2014 12:37AM

  emoticon

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CLAYARTIST 3/26/2014 11:20PM

  emoticon

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BEAUTIFUL_REINA 3/26/2014 10:56PM

    I really love your blogs. Great tips, and a lot of encouragement here! Thank you.

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JAMER123 3/26/2014 10:43PM

    emoticon emoticon emoticon Good ideas!!

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MIMIDOT 3/26/2014 8:25PM

    Sounds like a great plan to me! Way to go!

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NEWTINK 3/26/2014 5:24PM

    emoticon

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MRSRIGS1 3/26/2014 4:34PM

    You have a GREAT plan and ready for action! emoticon

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DIANNEMT 3/26/2014 4:09PM

    Great plans!

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PATRICIAANN46 3/26/2014 3:54PM

  Excellent blog.............Such great advice. emoticon

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BLPRETTYGIRL1 3/26/2014 2:06PM

    Great Plan. emoticon

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NONNAOF2 3/26/2014 1:55PM

  You have a great plan and I'm hoping for one, too! :-)

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SNOWYOGA 3/26/2014 1:34PM

    emoticon Great blog!

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CFMOSS 3/26/2014 12:42PM

    Sounds good to me.

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NEPTUNE1939 3/26/2014 12:18PM

    emoticon

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HAPPYMENOW58 3/26/2014 11:20AM

    Great advanced planning!

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SUSIEMT 3/26/2014 11:19AM

    Wonderful plan! My Tuesday was GREAT!

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TATTER3 3/26/2014 10:58AM

    Right with you!!

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LCRUMLEY81 3/26/2014 10:37AM

  Great ideas! Thank you

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DJSHIP46 3/26/2014 9:41AM

    emoticon emoticon

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SHOAPIE 3/26/2014 9:33AM

    emoticon

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SHERYLP461 3/26/2014 9:13AM

    Your plans are awesome!

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JIBBIE49 3/26/2014 9:11AM

    hugs

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ROCKYCPA 3/26/2014 8:26AM

    Great advice - thanks for sharing!

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IDICEM 3/26/2014 8:21AM

  Great advice!

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FELINEBETTER 3/26/2014 8:06AM

    Great ideas! Thank you! emoticon emoticon

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JOYFULSPIRIT920 3/26/2014 8:06AM

    Fantastic planning. How did it work out for you?

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JANEMARIE77 3/26/2014 7:19AM

    sounds great hope things worked out well
take time to woo hoo your self for things done well Stumble just hit replay and watch it happen better

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BESSHAILE 3/26/2014 7:16AM

    Love your plan!

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CARRIELYN56 3/26/2014 6:45AM

    emoticon

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PENOWOK 3/26/2014 6:28AM

    Gotta get to it!!

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LYNMEINDERS 3/26/2014 6:01AM

    Great strategys...thankyou

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SHARON7464 3/26/2014 5:55AM

    I have a hectic day too....so in order to eat right I've made two servings of green juice for breakfast and lunch and some almonds to snack on.

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JSEATTLE 3/26/2014 4:21AM

  Great plan! I'm going to try it for Wed.

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REGILIEH 3/26/2014 12:59AM

    emoticon

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_CYNDY55_ 3/26/2014 12:31AM

    emoticon
Exercise before my emoticon Breakfast emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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123ELAINE456 3/25/2014 11:07PM

  Great plan. Well Said. WTG!!! Thank You.

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TREYONE 3/25/2014 10:11PM

  Great advice!!!! emoticon emoticon

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TRAVELGRRL 3/25/2014 7:43PM

    I'm with you on the exercise! The longer I wait, the guiltier I feel. It's best to get it done early. Love the bagged salad/grilled chicken tip!

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4RASCALS 3/25/2014 7:42PM

    emoticon Great advice

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JEANNETTE59 3/25/2014 6:10PM

  You've got this emoticon

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GOING-STRONG 3/25/2014 5:52PM

    emoticon

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CHARTHESTAR 3/25/2014 5:32PM

    great advice on the exercise!

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MYTHMYTH 3/25/2014 3:18PM

    It's a good plan - I wonder why I am not so good at making the "better choice"

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SHERRYBETH84 3/25/2014 1:49PM

    Thanks for the plan. I think I shall follow it, as well.

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Still trying to get your

Monday, March 24, 2014

This is your last chance to participate in Beyond the Scale - 2Q, a team based 10 week challenge to help you make progress to "Health & Fitness". There are still a few spots open but you must register by FRIDAY!


www.sparkpeople.com/myspark/g
roups_individual.asp?gid=62659



The challenge runs from April 7 - June 16th.

-------------------------------------

My personal goal for the 2nd Quarter is to ramp up my fitness minutes. With the long cold winter coming to an end (forget that it's going to snow again tonight- ha) outdoor walks and gardening should help me ramp up my cardio.

The other wonderful thing about spring is the variety of fruits and vegetables and the better quality of the same that will be available.

Time to push for 10 weeks and get my "summer on".

Press On!

  
  Member Comments About This Blog Post:

WORKNPROGRESS49 3/25/2014 9:13AM

    emoticon emoticon

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PEGGYO 3/25/2014 8:20AM

    thanks

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LYNMEINDERS 3/25/2014 5:15AM

    Go you...
i am taking a break this time...am trying to spend less time on the computer....
Enjoy the challenge

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KIM22211 3/25/2014 3:26AM

    I am hesitant to start any challenges simply because I started last month with a once a month weigh in to see how that helps or doesnt help me. So this first one will be April 1. I am going to make a decision based on that weigh in whether or not I will continue monthly. I know most challenges have a weekly weigh in,right? Good luck with it though!!!

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123ELAINE456 3/25/2014 1:10AM

  Have a Wonderful Challenge. May you be very successful. You Can Do It!!! WTG!!! God Blessings Always. Have A Wonderful Week. Take Care!!! Hugs!!!!!!!!!!!!!!!!!!!

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LUVSBULLDOGS 3/24/2014 11:31PM

    We can do it!!

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NASFKAB 3/24/2014 11:05PM

  all the best

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