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Introduction Text MAINTENANCE MODE -- 3/3/2013 CURRENT WEIGHT 115 lbs. JANUARY 23, 2013 - Visualization is a marvelous tool on this weight loss journey to optimal health and well-being. It has helped me tremendously since joining Sparkpeople nearly 5 years ago. Now that I'm in maintenance mode, I am using this technique once again. The one difference now, though, if I have trouble keeping a clear image of a thinner, healthier, more confident and happier me, all I have to do is check my reflection in the full length mirror. Because that image will be right there in the flesh saying "Great job! Keep on going! Your adventure is not over yet!!!" JANUARY 21, 2013 Update to May, 2011's Update, which was an update to yet another round of "Let's Play: Lose It - Gain It Back -Lose It - Gain It Back - Lose It - Gain It Back"!!! Many of us are all too familiar with the yo-yo diet pitfall. It's too easy a pattern to slip into. Those wonderful, healthy habits that enable us to reach our much desired weight loss goals get tossed aside during a weak, seemingly hungry moment...that innocent moment becomes an evening of nibbling, which is repeated the following night, then continues throughout the weekend, slipping into a week...or two....then two weeks turn into a month. Before long we're falling head-first off the cliff and cannot climb back up to save ourselves. But after a breather of, say, several weeks, maybe months or even a year, we decide to give it another shot because we want more than anything to be healthy and fit and we're filled with new found energy, hope and resolve - WE KNOW WE CAN DO THIS! After all, we've done it BEFORE. And so the cycle starts all over again....and again....and again......... After falling head first off the cliff a while back (one of many falls, by the way), I did manage to climb back up (very very slowly this time) to save myself. Now that I have finally reached my goal, I believe this most recent weight loss success will pave the rest of the way to my healthy, fun, fulfilling, ever evolving life adventure. The work does not end here, that is a given. I recognize that in order to maintain the weight loss, I must also continue to maintain all the important lifestyle changing habits that were crucial during the losing phase of my journey - strict portion control, drinking lots of water, getting enough sleep, careful meal planning, structuring activities around staying out of the kitchen after dinner, sticking to Workouts, etc. - these key factors and many other newly acquired habits (some not so new because don't forget, I've been riding the yo-yo-diet-go-round far too long now), have to remain FOREVER part of my day-to-day life in order to keep the weight OFF for good! G - goal setters O - open minds S - stay motivated P - positive thinkers A - act now R - reach out K - kick bad habits E - every day counts R - resolve to be the best you can be S - spread the spark MY LIFE IN A NUTSHELL (written back in May, 2011) PAST: When it comes to HEALTH and FITNESS, I confess, I have wasted many years and lost so many opportunities to acquire optimum health. Chubby as a child, I grew into an overweight, under-confident and relatively inactive teenager. As I progressed into my 20�s, 30�s and 40�s, there were lots of failed attempts to lose weight (anywhere from 20 to 35 lbs.). My desire to lose was sincere, but the methods I chose were unhealthy and inconsistent. PRESENT: Now in my late 50's, the biggest change has been the commitment to lose 22 pounds through Sparkpeople in March 2008. After 5 months of following the Spark program using their online tools and resources available, I officially reached my goal the end of August 2008 and have been maintaining this weight loss for almost 6 months. My experience on this journey so far has been Exciting, Frustrating, Exhilarating, Depressing, Exhausting, Fun and unbelievably Eye Opening! FUTURE: Slowly but surely, I will progress to a stage in this health and fitness journey where everything feels natural and easy. When I will no longer be worrying about what my food program will or will not allow me to eat that day. When making it to the gym will be as automatic as brushing my teeth or tying my shoelaces. Whether I have run my umpteenth marathon or taken a leisurely stroll around the block, I will be happy and confident knowing that from here on out, all the benefits that a healthy life has to offer will be mine to enjoy. "GET CLEAR" by Josh Hinds Write the following question down and answer it honestly... My definition of success is________________. Good, now that you've answered that question compare what you're doing each day to what you've written above. Will the actions you're taking move you closer to what you wrote down? Or like so many, do you find that much of your day is made up of mostly filler, designed (either knowingly or unknowingly) to get you through to the end of each day. Really give that some serious thought. If you find that you're not giving ample time to tasks which are necessary to move you in the direction you want your life to be -- don't beat yourself up over it. Instead, right now -- at this very moment take a real, concrete step which will lead you in the direction that you want to go. After you've done so, take another step! Keep the following saying in mind -- THE DOING OF A THING MAKES IT SO... NOW GET DOING!!!! It's your life, LIVE BIG! Josh Hinds ++++++++++++++++++++++++++++++++ SOME THOUGHTS THAT HELP ME THROUGHOUT THE DAY: ~Realize that I have everything inside of ME to make me happy, plus extra to make OTHERS happy too. ~Think positive thoughts...be an optimist. Any other approach might slow me down or push people away. :-( ~Use caution when necessary, but don't be afraid to get those feet wet. ~Don't hold grudges. Learn to forget and forgive. Nurturing negative feelings towards others hurts me in the long run. ~Don't take things too personally. Try to think and judge impartially and logically. ~LISTEN to others with a sympathetic ear and an open heart. ~LEARN from my past, set realistic and thoughtful goals for the future and focus on the present. ~STIMULATE my mind and care for my body. ~ACCEPT that I am OKAY! I deserve to be healthy and happy! ~LIVE life to the fullest! ++++++++++++++++++++++++++++ Height: 5'6" First day of SPark: 3/31/2008, weighed in at 142 lbs. Jeans size: 12 *waist - 30 inches *hips - 40 inches 10/8/2008, weighed in at 125.1 lbs. *waist - 27.25 inches *hips - 37 inches 10/28/2008, weighed in at 122 lbs. *waist - 26.5 inches *hips - 36.5 inches 11/10/2008 *waist - 26.5 inches *hips - 36.0 inches 11/25/2008 *waist - 26.5 inches *hips - 35.5 inches 1/5/2009 *** I NOW FIT INTO SIZE 4 JEANS!!!! HAPPY DAY!!!*** 1/23/2013 *waist - 26.5 inches *hips - 35 inches +++++++++++++++++++++++++++++++++++++

~ MAINTAIN THE WEIGHT LOSS!!!!!!!! Plain and simple. ~ More clean eating, organic (cut back on sugar) ~ Try one new healthy recipe every week ~ Keep up with current cardio and ST routine ~ STRETCH!!! ~ Read at least one book every 2 weeks (more, if time permits) ~ At least 20 minutes piano practice 3X/wk ~ Journal daily

FOOD ~ Calories: 1200-1600 calories a day ~ At least 5 fruits/veggies every day ~ 8 glasses of water every day ~ Concentrate on eating foods rich in calcium, vitamin D, omega-3 fats and other nutrients EXERCISE ~ Core/abs, at least 7X/wk: Plank, side plank - 2 minutes each ~ Upper Body ST, at least 3X/wk: 1) Biceps-alternating dumbbell curls, concentration curls 2) Triceps-dumbbell kickbacks 3) Chest, shoulders, back- push ups, lateral raises Lower Body ST, at least 3X/wk: 1) Lying butt bridges 2) Glute kickbacks 3) Standing abduction and adduction 4) Wide leg squats 5) Side lunges ~ 30-60 minute Cardio Workout, at least 3X/wk





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