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What are your goals?

Sunday, April 21, 2013

I revised my goals today.

Daily goals
1. eat until comfortable, not 100% full.
2. Eat enough protein
3. get enough calcium
4. stay active
5. do spark coach
6. read the Bible

Weekly goals
1. shop for healthy foods
2. pre-cook and chop foods to have ready all week long for easy meal planning
3. plan meals and exercise sessions for week
4. measure weight gain or loss, skinfolds, girths
5. blog at least once per week

Monthly goals
1. track % body fat, muscle mass, fat mass, weight
2. recap and evaluate the effectiveness of my program
3. Walk/run a 5 K or 10 K


What are yours?

  
  Member Comments About This Blog Post:

CINDYWAGNER1 5/6/2013 11:10PM

    emoticon emoticon emoticon emoticon

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SUNPANTHER 5/1/2013 3:43AM

    Great goals! Thanks for the reminder to do my May goals!

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WORKNPROGRESS49 4/26/2013 12:16PM

    emoticon emoticon emoticon

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__AMY__ 4/26/2013 10:26AM

  Very good motivators. emoticon

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MSEMBERSTORM 4/21/2013 11:43AM

    Love these. I see alot of my goals in yours. Keep up the fight!

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EMMACORY 4/21/2013 8:38AM

    Your goals are very clear and precise. I may follow your lead and take some time today to do the same. Thanks for the inspiration.

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LOVESTOWALK49 4/21/2013 7:52AM

    Great goals.

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GAILANN48 4/21/2013 7:50AM

    Love your organization! You've inspired me to reconsider my own goals, and to break them down as you did.
emoticon emoticon
:) Gail

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NEW-CAZ 4/21/2013 2:56AM

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KARAOKECHICK 4/21/2013 12:30AM

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Yes I CAN!

Friday, April 19, 2013

Today I read about triggers.

No, it does not mean trigger foods (also known as red light foods) that may cause one to overeat.

So, "What are triggers?" you might well ask. They are the things that spur you on to glory and victory. they motivate you and put you
"in the zone."

They can be music that pumps you up. Do you have a favorite workout song/playlist?

They can be motivational phrases and Positive self-talk, that inspire you to greatness. NEVER GIVE UP! Yes I CAN!!! emoticon emoticon emoticon

Sparkpeople has many inspirational quotes.
www.sparkpeople.com/resource/quotes.
asp


Triggers can also be motivational videos and motivational blogs.

A vision collage can be a great trigger to get you in the zone.

Reviewing all of your successes and woohoos can be very motivating and lift your mood.

Prayer, helpful Bible verses, dedicating your transformation to God, all of these can put you into a state of grace that empowers you to succeed.

Get your head on straight and make things easier on yourself. Build up a repertoire, an "entire stock of skills, techniques, or devices used in a particular field or occupation"
"repertoire." Dictionary.com Unabridged. Random House, Inc. 19 Apr. 2013. dictionary.reference.com/browse/repe
rtoire?s=t
.

I want to add to my repertoire of tools.

Any suggestions ?

  
  Member Comments About This Blog Post:

CINDYWAGNER1 5/6/2013 11:11PM

    Exercise, prayer, bible study, call a friend and blog.

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NEWKATHYNOW 4/29/2013 9:24PM

    This is such an incredible blog! It is so positive, but then you are always so positive in your thoughts. I loved it all, but I was so moved by the part about entering a state of grace. You've given me a whole new mind set and opened a very introspective realm for me to consider. I can not thank you enough for this, my friend. You have provided me with a huge 'a-ha' moment. God bless and many, many thanks!

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WORKNPROGRESS49 4/26/2013 12:16PM

    emoticon emoticon

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SANDRA2BSKINNY1 4/26/2013 12:06PM

    emoticon emoticon

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MSEMBERSTORM 4/21/2013 11:50AM

    Excellent

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QUERIDAANA 4/20/2013 5:41AM

    Thank you all for your great answers!

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MOVEITMARY 4/19/2013 3:26PM

    I recommend TED talks, there are many amazing motivational speakers there. Hearing someone who has overcome supreme challenges (broken spine, loss of limbs/sight, etc.) tell their story of perseverance puts my problems into perspective.

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DAUGHTEROFTWIN 4/19/2013 2:44PM

    I think going back and reading your own blogs is helpful. It shows you where you've been, reminds you of the obstacles you've overcome and reaffirms those "A Ha!" moments. You've put in some inspiring blogs dear friend.

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TIME2BLOOM4ME 4/19/2013 1:51PM

    emoticon

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EMMACORY 4/19/2013 8:29AM

    I like your blog and reflection on positive triggers. You might add a picture of a dress,swim suit, etc. that you want to wear. Or if you already have the item, then hang it where you will see it. emoticon

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NEW-CAZ 4/19/2013 7:42AM

    A reward system is motivating.
When I started losing weight I treated myself to some pretty inexpensive costume jewellery for every 3 pounds lost!


Now you can't see my dressing table for necklaces on stands, earrings in a caddy and bracelets emoticon .. I continue to buy pieces as I get new outfits. I am worth it!

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EDITOR 4/19/2013 6:48AM

    My helpful triggers are the Word, and actually having someone speak or read one of His words to me as I gather with other Christians not on their first rodeo of weight losses.

I am a food drunk. My negative triggers are apparent. I did not understand that and perhaps still don't why I seesaw in this area of food. EXCEPT, it is a necessary function of life to eat daily, and I do let taste, smell, sight, appetite and emotions control me.

Tools: Keep a food diary of both good and bad triggers. Track. Never discard it. Write it in a Bible and date a word and a victory. Use modern technology. Disqualify what never worked and accentuate what always works. God bless!

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__AMY__ 4/19/2013 6:39AM

  I do like music. But is motivating is a pretty tough question. I guess my list is pretty short

emoticon

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Three things I am proud of

Thursday, April 11, 2013

Wow, it has been a week since I blogged. Reason?I have been spending more time doing 3 things that are on my list of things I am proud of.

1. Reading the Bible: I aligned my goal to exercise more with my goal to read the Bible, so now I read the Bible while walking on the treadmill, listening to an audio recording of the Bible while I read it.

2. Listening to hunger signals and eating to 80% full. this habit is really challenging t me still, but smetimes I have aced it.

3. Shopping for new foods and cooking more meals from scratch. I am making a list of meals that I can cook well to use as a baseline for go-to meals. I am on the way to making a baseline food plan instead of planning on the fly, one meal at a time.

  
  Member Comments About This Blog Post:

CINDYWAGNER1 4/15/2013 9:34PM

    emoticon ! ME TOO!! emoticon emoticon

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MSEMBERSTORM 4/14/2013 10:39PM

    Excellent!!!!!! Congrats!!!!

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NEWKATHYNOW 4/14/2013 8:13PM

    emoticon This is such a good plan and you're doing so well! emoticon

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EMMACORY 4/11/2013 10:38PM

    It is good to name your success. Good for you. How do you figure out that you are eating at 80% full? Blessings on your journey to a healthy life-style. emoticon

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CHRISTINASP 4/11/2013 1:46PM

    Very good! I'm sure you will learn new things that are of much benefit for your health and wellbeing!

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GAILANN48 4/11/2013 8:59AM

    Super! You're doing a great job following through with the commitments you made to yourself. emoticon Keep it going!
:) Gail

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DAUGHTEROFTWIN 4/11/2013 6:37AM

    Congratulations on doing things that make you stronger and that you are proud of. These things will make you stronger outside and in

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CLWALDRO 4/11/2013 6:25AM

    You should be proud those are major accomplishments.
Keep pushing towards your goal of better health emoticon

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FRUITYFUL 4/11/2013 5:37AM

    That sounds wonderful. I plan on the fly most of the time, even though it's so nice to have meals planned out.

Good job!


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NEW-CAZ 4/11/2013 2:56AM

    emoticon emoticon

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Pep Talk for when things go wrong

Thursday, April 04, 2013

Today everything went wrong.

Everything you tried to start when practicing consistency and good habits didn't work at first. There was a stumbling block for each planned activity.

So, you worked around the problems. You told yourself start where you are , use what you've got, and do whatever you can to be a little better than before.

No all or nothing thinking trap for you. You were great! You could not do x, so you substituted activity y.

You were aware of your priorities and based your action on them. So, you ended up doing a lot instead of being a failure or quitter just because your plan got foiled.

Plan after plan was foiled today, but still you managed well and did SOMETHING. This is something to be proud of. This behavior was very positive.

This positive behavior will inch you towards your goals of being fitter, stronger, healthier, happier.

The most important thing you do every day is exercise. DONE

You eat right (clean eating, no processed foods, eat slowly to 80% satiety. DONE

GREAT JOB! YOU ARE AN ACHIEVER! YOU ROCK! WOOHOO! YOU ARE A WINNER! YOU ARE GREAT! You are a success, an inspiration, and admirable!

NEVER GIVE UP!

  
  Member Comments About This Blog Post:

SHOES17 4/8/2013 1:11AM

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MSEMBERSTORM 4/7/2013 12:51PM

    Very nice!!!!!

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NEWKATHYNOW 4/6/2013 8:49PM

    emoticon emoticon emoticon

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CVRONEK 4/5/2013 8:30AM

    emoticon emoticon Love the pep talk! Thank you!

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GAILANN48 4/4/2013 8:41AM

    Thank you, thank you, thank you!!!

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REJ7777 4/4/2013 6:44AM

    Thanks for the needed pep talk!

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DAUGHTEROFTWIN 4/4/2013 6:39AM

    Beautiful!!! What a great letter of encouragement to yourself. I want to remember to come read this blog when I feel as if I'm struggling. Thank you!

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NEW-CAZ 4/4/2013 6:27AM

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BARBALVA 4/4/2013 5:58AM

    Awesome! emoticon

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Made up some missed workouts today

Monday, April 01, 2013

Last week my dentist forbid me to exercise. That caused my exercise compliance to go down to 60%. NOT GOOD!

I am aiming for 90% compliance so that my program will show results.

It will take a while to get all the exercise made up, but I noticed that a week off did not destroy my strength and agility gains. GOOD TO KNOW!

  
  Member Comments About This Blog Post:

MSEMBERSTORM 4/2/2013 10:20PM

    Excellent! I see 90% in your future!!!!!

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NEW-CAZ 4/2/2013 3:11AM

    emoticon a week off may well have done you a lot of good hun, it takes a while to lose muscle mass.

Happy April emoticon

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DJ4HEALTH 4/2/2013 12:14AM

    That is great!!

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CINDYWAGNER1 4/1/2013 11:18PM

    emoticon

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GAILANN48 4/1/2013 10:46PM

    Sometimes the little detours along the way are really frustrating, but sounds as if you've handled this as well as you handle everything, my friend. Good for you to set goals, recognize compliance/noncompliance, and then have the wisdom to adjust the goal when it's necessary.

emoticon Gail

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GLUECIPHER 4/1/2013 7:56PM

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