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Day 210- Progress is in proportion to the effort put in

Tuesday, April 12, 2016

I have started the Make Friends with your Scale 100 days of Weight Loss . I have been a team member for a while, but have puttered about, and other than buying the books have only dabbled. I really enjoyed Lessons 1 & 2.

I had to let go of some of the teams I am on. Although I find them interesting and uplifting, this journey is about me. I need to focus on what is going to get me from Point A to Point B. Fewer things to focus on will be good for me.

I have been Sparking 210 days. I believe I am OK with my emotional health. Blogging has opened my soul and I feel the warm arms of friendship around me as I continue to improve.
The encouragement here at SP is amazing.

I am able to whine sometimes ( hopefully not too often) and get the encouragement I need to continue my journey. I am not accepting the place I am as where I want to spend the rest of my life. I love reading other's blogs and have found stronger ties with my Sparks friends than with my immediate family. That is a blessing for me.

I am thankful that failures are an opportunity to do it over, learning from the process.

April was my commitment to Consistency. I need to modify that! Consistency has proven that it only is keeping me where I am. I need to do what I do, but add to it! The challenge team I am in for 8 weeks is really stretching me, Who would have thought that I would be able to walk 6,760 steps. I really haven't, but I have found that by converting what I am able to do into steps, I am staying the course and exceeding the daily 5,000 steps. That is motivating me to become stronger. Isn't it nice to be able to change our minds?

One of the goals for my Spirit of the Wolf is 300 miles. That seemed like a lot, so I googled it. One mile is approximately 2,000 steps, so if I spend an hour doing aquatic exercise, I go approximately 3 miles. Now three hundred miles doesn't seem so daunting. It goes back to eating an elephant one bite at a time.

Because I can change my path and my mind, I am changing my "mantra" to Daily Intention and Change. How do you get what you want? You Intend It.

What is intent?
Intentions are the fuel to manifesting your goals and visions. An intention will help create more clarity in your life, especially when the seed is planted right before you start your meditation.

Setting an intention is like drawing a map of where you wish to go — it becomes the driving force of your higher consciousness. Without an intention there is no map, and you're just driving down a road with no destination in mind.

That said, an intention cannot be forced. It's a seed that you have to sow and then let reap on its own. You can't set an intention that you don't believe in. If it's done forcefully, the purpose of the intention is ruined.

Here are 10 clear intentions to consider, as you move toward your goals and dreams:

I intend to manifest happiness naturally.
I intend to respond first, and then react.
I intend to witness Divinity in everyone.
I intend to lead by example.
I intend to be open to success and abundance.
I intend to stop taking things personally.
I intend to forgive others, and myself.
I intend to love unconditionally.
I intend to make meditation a more important part of my lifestyle.
I intend to make someone smile every day.
If you have another intention in mind that isn't listed above, go for it! Just remember to keep these three important points in mind as you set your intention:

1. Keep it positive.

Make sure your intention has a positive tone. If your intention is to de-stress, then say something like, "My intention is to invite peace and calm within myself during today's meditation." Try to avoid saying something like, "My intention is to fight this stupid stress."

Your chosen intention should always be positive, uplifting, and always in the present tense. You want to refrain from using any negative words.

2. Make sure it can evolve.

Our minds are very clever ... when something new comes along, the mind is intrigued. But as time passes, the mind gets bored! Think about when you walk into a fragrant room — you can sense the smell immediately, but after a few minutes it's not as potent.

The same thing can happen with your intentions. If you stick with the same intention week after week, your mind will stop responding to it. The best way to resolve this is to make sure your intention or goal can easily be adjusted.

If your intention on your first day is to invite peace and calm in, after few days you may change that intention to, "My intention is to enjoy the peace I create in myself." Please be advised however, that you shouldn't drastically alter your intentions or goals too frequently. The goal is polish and enhance.

3. Aim for the short term.

It's more practical to set an intention for the short term rather than the long term. You can still think of the big picture — just divide your long-term intention into few shorter ones instead. This will help you achieve a grandiose goal in shorter, more powerful segments.

If your intention is to become more specialized in your profession, then first figure out the steps involved with advancing in your specific field. Your first step may be to get good grades on your prerequisite exams. Then, the next goal may be landing a lucrative internship, and so on. After successfully manifesting your short-term intentions, you will ultimately reach the actual goal that you had been nurturing in the first place.

Then, once your intention is set, be sure to use it in your meditation. Start your meditation with a few deep breaths and observe the stillness within. Afterward, bring your awareness to your heart and set your intention.

Observe the movement of your breath as you inhale and exhale. Continue to let go of all of your grudges and emotions. Watch your thoughts as they come and go, but don't assign any value to them. Before you finish, take a few moments to be grateful for the intention you have set. Stick to the same intention for a few days before moving on to the next one.

My daily intent is to:

I intend to reach my goal of losing 2lbs a week.
Have my blood glucose sugar remain under 140
Spend less than 2 hours on the computer per day
Do the daily workbook exercises for 100 days of Weight Loss
Be a Good Sparkleader for "Lowering Salt Intake" team
Regain my non-smoker status, with an appropriate written plan.
Clear up one thing I have been procrastinating on.
Continue my daily devotions.
First thing in the morning do my stretching exercises
Do my Fab Four every morning after stretching-
FAB 4 
1. What is the one thing I need to achieve today?
Get the exercise bike on the front porch
2. What is the one think I want to accomplish/achieve this week?
Pedal at least 5 minutes per day 
3. What is the one thing that is important to me today?
Loving myself by forgiving the smoking slip up
4. What can I do to always remain calm?
Focus on the positive

I bought a bike 5 years ago, and have never felt comfortable riding it. So DH put it on a stand to use as an exercise bike. After a couple of weeks of PT I can now step through and mount the bike. I am very weak, but I did 5 minutes. So I want to continue doing this daily, adding a little every day. The long term goal is I will be able to ride my bike 5 miles a day by the end of September.

My prayer for the day!


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Member Comments About This Blog Post
  • AURA18
    Cool bike does the bell work? I learned from your thoughts on Intentions.
    Keep moving~~~you are headed the right way... emoticon
    1823 days ago
  • GENRE009
    Hi Sunny!
    I liked most of these ideas. Why did you have pt and feel weak?
    Make me smile and come back into our team. eva
    1825 days ago
  • MAYIE53
    What a wonderful blog. So much for me to think about. I'm a real novice when it comes to meditation; in fact I'm not even sure how to get started. I do really need to focus on setting an intention as a place to start. I feel as if I'm just going with the flow and feel somewhat directionless. I think you have put a great deal of thought into where you want to go and I have no doubt you will get there.
    1827 days ago
    I love you are immersed in your evolution of changing yourself into a healthy being!
    Thank you for sharing, as it sure helps me put a perspective on my journey, too!
    This is what it's about...it takes more than healthy foods...it's a life make over from food to our emotional selves and our spirit!
    Best wishes for continued success.
    1828 days ago
    Small steps to be sure. I must have told you that my first run lasted 30 seconds. That was nearly 30 years ago. It took me 6 months to run a 5k - lots longer than any plan out there, but it was MY plan. Bit by bit, minute by minute, pound by pound, inch by inch.

    You have the right attitude for success.
    1829 days ago
    Yes it's great to be able to change our minds, adapt, evolve, find what motivates and inspires us! Keep up the good work!
    1829 days ago
    Bravo to you for getting on the bike! I have finished last in plenty of races, always saying to myself "I'm ahead of everyone who's not doing this right now."

    Always forward, my friend.
    1829 days ago
    Great goals - glad you can put the bike to use.
    1829 days ago
    One bite at a time! Love the analogy, Sunny. When we break our goals into smaller milestones, it suddenly doesn't seem so difficult to get there.

    You've got a great attitude, and we all understand where you want to go, because we are going there too! It's always nice to find people who can support you (and vice versa) along the way.

    Keep up the great work. Believe in yourself. Refine your intentions when you discover what works and what doesn't. But most of all, KEEP SPARKING!

    1829 days ago
    I love that bike idea!

    You can do anything you set your mind on doing!
    1829 days ago
    Wonderful blog! I will keep your list handy. Thank you for the ideas
    1829 days ago
    What a great blog with great advice. emoticon emoticon
    1829 days ago
    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

    All that being said...

    I love your bike..I love to ride 'Bull-horn' handlebars and a 3-speed..

    And I am glad my 'prayer' is still in circulation! emoticon

    1829 days ago
    Great self-'motivations, nothing that you can't do, just keep up the good work, Glad you are still using the Fab Four, I am also.
    1829 days ago
  • no profile photo CD15822068
    emoticon emoticon
    1829 days ago
    You have great goals and a great mindset as well! How cool that your husband put your bike on a stand for you! It will be a great way to work your way up with your fitness goals :)
    1829 days ago
  • MSHEL7
    I love that prayer for the day! Hey, you are doing great, just keep moving forward! Great goals and intentions!
    1829 days ago
    I love the serenity prayer. My mother used to read it to us often when we were growing up. Putting your bike on a stand so that you can use it as an exercise bike is a wonderful idea! Kudos to you and your hubby for thinking of it! Emphasizing the positive is a must for success. Mthanks for the three links!
    1829 days ago
    You have a great plan! Staying consistent was a good start, now you can add to it as little or as much as you'd like! In regard to evolving, I can totally relate to that. When I first started Spark in 2007, I was an all or nothing person. I was so rigid when I first started, and I saw results. The minute things didn't work, I freaked out! Now I'm more a "go with the flow, things will happen eventually" kind of Sparker and I am much happier with this version!

    I also wanted to add, that there is no such thing as too much whining on here! I LOVE Spark because of the support and caring I get from other Sparkers and because I can talk about my weight loss program non-stop and I can whine whenever I need to, and I don't get the same blank look or eye roll or other body language when I'm talking to friends or family who aren't on the same journey and don't want to hear about it all day, every day!

    emoticon emoticon emoticon emoticon emoticon emoticon
    1829 days ago
    Excellent thoughts!
    1829 days ago
  • no profile photo CD16070360
    Wow! what a list! Only you SunnyHoward could make such a list and probably keep it.

    There are several I could identify with on this list. Thank you for sharing these.

    I love that last PIC!!!!!!! That is a goooood one!
    1829 days ago
  • no profile photo CD3934996
    Good to see all the goals... I am here and reading... Keep those goals and make sure to keep up the fantastic work.. You are a inspiration to anyone that comes across your blog.. Keep on Blogging and keep on tracking.. Looks like you got it under control.. In His Love and Grace Just Me emoticon with your quote.. Wished everyone could keep that and know the Wisdom that they need to just accept the things they can't change and to know the difference.. emoticon emoticon emoticon
    1829 days ago
  • no profile photo CD16110307
    emoticon emoticon
    1829 days ago
    emoticon Time to fluff out my tutu!
    1829 days ago
    You're DOING it! Awesome.
    1829 days ago
    1829 days ago
    Love your attitude!
    1829 days ago
    emoticon emoticon
    1829 days ago
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