SAPHRAEL   56,500
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SAPHRAEL's Recent Blog Entries

My TRY-athlon aka Goals for the Week

Monday, October 20, 2014

Back in 2005, I was a member of an online weight loss forum called Making it Mine. I searched for it and found it, which was cool because I was trying to find some weekly weigh in info I knew I posted. Was SparkPeople in existence back then? Anyway, one of our forums was called the TRY-athlon. The rules were simple: pick three (tri) topics you were struggling with and TRY to conquer them. emoticon Witty, right?

I thought I might try it again, so here's my TRY-athlon for the week.
1. Track nutrition and fitness
2. Stay in macro nutrient ranges
3. 10k steps a day

Here's how I did last week (October 8 - 14):
W - emoticon / emoticon / 8,024
T - emoticon / emoticon / 6,659
F - - / - / 5,899
S - - / - /8,943
S - - / - / 6,118
M - emoticon / emoticon / 5,316
T - emoticon / emoticon / 4,919

I've just been re-motivated to get in my steps with the new challenges available in the Fitbit app, so I'm looking to have a perfect 10k streak this week!

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Daily Affirmations
I am planning my evening meals and eating what I planned and no more because this is important in achieving my goals.

I work out every morning.
I eat a healthy breakfast.
I walk at work.
I practice mindful eating, especially in the evening.
I track my food.
I am losing fat!
I am building muscle!
I plan my meals.
I eat REAL food.
I drink plenty of water.

P.S. My first Fitbit Challenge trophy:

  
  Member Comments About This Blog Post:

JUNESHOPE 10/22/2014 12:23PM

    emoticon on your 1st fitbit trophy! emoticon
Great blog to look back and see how you've been doing.
emoticon emoticon

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JCARDINAL 10/21/2014 2:42PM

    Cool!

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BMCOLLEY 10/21/2014 6:01AM

    Fantastic!

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My Reward System

Saturday, October 18, 2014

I went to Goodwill today and found two small hurricanes for my rewards system.  They were only 50 cents!  Then I went to Pier 1 Imports and there went my savings!  Haha! There, I got a Christmas gift, gems for the reward system,  another crackle glass hurricane, and some seasonal colored gems that had little jingle bells mixed in...so cute!

Anyway,  I'm rewriting this blog on my memo app since my brilliant phone reloaded the page and lost what I wrote earlier.  Argh!

This reward system represents the 94 pounds I'm losing. I've lost 36 and have 58 to go!


Starting now, whenever I move ten stones to the lost jar, I will reward myself with some fitness gear.

I'm also thinking of doing a second visual to track when I don't overeat.  I was already planning this, but my husband suggested it too.  He knows it's a trouble spot for me and thinks it's a more immediate measure, since I'd track it daily.  Plus, weight goes up and down and he thinks the other one might make me a little crazy.  Either way, I think the system to monitor successful calorie days is worth considering.  I'm just not sure I want to do gemstones in a jar.  I'll ponder that this weekend to see what I come up with.  Do you do something similar?

Here's another neat idea to keep track of your to-dos:

  
  Member Comments About This Blog Post:

JUNESHOPE 10/19/2014 8:37PM

    Yes I saw this on another sparker.. It's a great idea. It really helps to see the progress. You are doing great.
emoticon emoticon YOU GOT THIS!

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GODZDESIGN95 10/19/2014 7:21PM

    Nice idea. I make jewelry and I am placing beads on a suede piece of string when I do not emotional eat. I call it my UN-emotional eating necklace to be. When I reach 21 days I will make myself a necklace to wear. or a pretty bracelet. you have to find wht works for you personally.

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JCARDINAL 10/19/2014 1:42PM

    I love this idea! Thanks for posting it. emoticon

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NSVs Galore

Saturday, October 18, 2014

Well, not a ton, but I have a few to share! It all started when a co-worker politely interrupted a conversation to ask if I was losing weight. This encounter, by the way, got me thinking that I need to work on my weight loss elevator speech! NSV #1: people are taking notice.

She asked the obvious question, "what are you doing?" Again, I need to work on that elevator speech because humble ole me tends to downplay my hard work. My reply was something about it being simple math, move your butt and eat less. I'll have a better response next time! "Speaking of moving, I work on getting 10,000 steps every day" she said and flashed her Fitbit Flex. That's cool, I don't leave home without this" I said and flashed her my Fitbit. "Awesome, let's be friends" This excited chatter went on for some time. NSV#2 I found a fitness friend at work.

Those 2 NSVs had a cascade effect on my behavior when I got home. Well, I'll admit, I had two heaping bowls of turkey chili when one was sufficient, but let's not dwell on my weakness! After dinner when I nearly dozed off for a nap, I forced myself to get up. At that point, I was pretty resigned to writing the day off as a rest day (no morning workout or walk break at work). But then I got this Fitbit notice on my phone. One of my friends challenged me to a Daily Challenge! Say what?! What's a daily challenge? Tell me more! I was so intrigued, I accepted right away. These must be a new thing. I don't think I would have missed something like this. Anyway, I was at a meager 2k steps at 7 p.m. and had only 2 hours left in the challenge (challenges start and end in the time zone of the challenge creator, so my friend must be on the east coast). Well, what are my chances of getting to 10k by 9 p.m.? I typically average between 3 and 4k for 30 minutes on the elliptical and I didn't really feel like using the machine that night. Hmm, well, let's just start walking and see what kind of dent I can put into that goal. I didn't walk. I ran...a lot! I started at 7:25 and ended at 8:40 with 10,897, squeezing into 3rd place. Huzzah! emoticon
NSV#3 and #4 I confirmed that 10k is possible, even in a limited amount of time. I ran and it didn't kill me. This may have sparked me to try a running program again...maybe.


Daily Affirmations
I am planning my evening meals and eating what I planned and no more because this is important in achieving my goals.

I work out every morning.
I eat a healthy breakfast.
I walk at work.
I practice mindful eating, especially in the evening.
I track my food.
I am losing fat!
I am building muscle!
I plan my meals.
I eat REAL food.
I drink plenty of water.

P.S. Happy Sweetest Day, if you celebrate it!
emoticon

My house is filled with the smell of lilies from a week-old bouquet a friend bought me when we were in Portland last weekend. I just discarded all but the greenery and the lilies this morning.

  
  Member Comments About This Blog Post:

HILLRUNNER 10/19/2014 2:14PM

    Excellent NSV day!! emoticon

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SUSANELAINE1956 10/18/2014 1:50PM

    What a great day you had! I love that the morning sparked you to do so well in the evening. emoticon

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KCSMOM9 10/18/2014 1:33PM

    That's an awesome feeling. Great to have someone at work to help out or talk to. emoticon

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JCARDINAL 10/18/2014 12:55PM

    emoticon Congratulations!! You are doing fantastic!! emoticon

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STEPBYSTEP1955 10/18/2014 11:51AM

    emoticon blog! emoticon NSVs! Very inspiring. I love how you took that challenge and "ran" with it! emoticon The flowers are beautiful. emoticon for sharing.

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VEG954 10/18/2014 11:34AM

  emoticon emoticon emoticon

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JUNESHOPE 10/18/2014 11:27AM

    emoticon emoticon
Good JOB getting those steps in before bed. Amazing.
You have much more exercise stamina than I do. Hopefully some day I'll get there!
emoticon Great Non-Scale-Victories! emoticon

Comment edited on: 10/18/2014 11:30:00 AM

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NANADERRICK 10/18/2014 10:28AM

    I enjoyed your positive blog. Oh, and the flowers are just beautiful. Nothing better than a bunch of blooms to put a smile on your face!!! Enjoy your weekend and best wishes on your journey.

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Breaking 220 - Evening Eating is Key

Friday, October 17, 2014

I stayed close to my Spark prescribed macro nutrient ranges yesterday. I'm not ready to tinker with those yet. For now, I want to focus on re-balancing WHEN I eat. I consumed half my calories at my dinner meal yesterday. I definitely need to add more calories to my daytime meals. It's a challenge because sometimes they get skipped entirely

I just read a spark article about how to adjust and curb the night time feeding frenzy. I used to call it that, but it's not the same anymore. I used to eat dinner, second helpings, and then move on to snacking on junkfood. Now, I'm down to managing the second helpings. So...progress!

  
  Member Comments About This Blog Post:

HILLRUNNER 10/18/2014 9:42AM

    Yes that is progress. I am right there with you on the curbing of extra food in the evenings! We will succeed!

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JCARDINAL 10/17/2014 2:53PM

    Night time eating is my problem too. You'll figure this out!!

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ZANNACHAN 10/17/2014 1:08PM

    I struggle with getting half or more of my calories in the evening too--not the snacking/binging that sparks often talks about, but my breakfasts are typically around 150 calories, lunch around 300, my afternoon snack (around 4 pm) is around 150-300, and then dinner is a whopping 600-800 or more! My calorie goal is around 1600-1800, depending on my activity level, but the additional calories always seem to end up at the end of the day--I'm just not hungry before 4 pm.

I've read though that it's healthier to space out your calories more evenly--so if you figure out how to do it, I'm all ears!!!

But it does sound like you've improved a LOT, which is AWESOME!!! way to go!!!

Comment edited on: 10/17/2014 1:09:36 PM

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JUNESHOPE 10/17/2014 10:51AM

    emoticon sounds like you have crossed over and are never going to look back again. I'm so happy for you. I can't wait to see you hit he 199 mark! I'm sure you are going to fly right by it any day now.
Miss our walks. It's finally cool enough here to start walking in the mornings, and I sure wish you were here to do it with. Guess I'll just take my dog and go, and just pretend you are walking beside me. LOL.
emoticon

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Today's Nutrition

Thursday, October 16, 2014

I feel like this is a pretty good ratio for the macro nutrients today. Feedback is welcome. The actual food is in my Spark tracker. I might swap more veggies with half the couscous at dinner. One whole cup seems like a lot.

I need to laminate my daily affirmation and hold onto it tight at night, during my danger zone! It would be super cool to plan my day and follow through.
emoticon

1,417 / 183 / 33 / 102

  
  Member Comments About This Blog Post:

JCARDINAL 10/17/2014 2:50PM

    You're doing great! emoticon

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ZANNACHAN 10/16/2014 9:55PM

    I am not a nutritionist, but it looks pretty solid to me. As mentioned, what works best for each person varies a bit, but that looks good to me.

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MRSP90X 10/16/2014 5:06PM

    That looks like a good stating point. You can adjust it based upon on how you lose fat by lowering the carbs slightly and upping the protein a little or until you find your sweet spot. Also depends on how you feel with it to. 20% F is where I like mine. More and I tend to get indigestion. I have found most people at BFFM doing actual challenges are more 40 C, 40 P, and 20 F. Again, it's all up to you about how you feel and your results. emoticon
Try to set up target ranges

Comment edited on: 10/16/2014 5:07:32 PM

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