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8/4/18 9:00 A

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Day #48 Stress Is Not Life

Over the past 2 years I have worked very hard on this topic. It has taken a lot of journaling to figure out why I was feeling so Stressed (unhappy) and what I needed to do to get happy! I have eliminated many things that caused me to feel stressed in my life. This has been hard to come to terms with. I seem to be a People Pleaser of sorts. I do not do well at saying "NO". I also don't want to miss out on any potential fun! And, last, but not least, I frequently felt unloved.

I have a tendency to forget my life goal of BALANCE at times and I start to cram my schedule with too many activities. Just a couple weeks ago I started to take a closer look at my schedule. On Sundays I sit down and write each day of the week out and what I have scheduled for myself this in not a "must do" kind of thing. This coming week for example:

M - clear
T - evening Fashion Show w/ friends
W - day trip w/ DH
Th - clear
F - clear
S - clear

This coming week looks pretty easy to me right now so I just scheduled a walk with a friend for Thursday. I also need to get a day of gardening in at my DD's house. emoticon Oh, there, see, I did it to myself again - "need to get a day of gardening in at DD's". NO I DON"T NEED TO DO THAT. My leg is broken!




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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8/3/18 9:56 A

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Day #47 Food Replaces Love

I could probably write a book about this subject!

I was 34 years old and married, but our children were still very young when my mother decided she and my father would move to Mexica - 2700 miles away! I was heartbroken! For years! I am an only child and I could never understand why they would leave me and their grandchildren. The distance made it impossible to be together. I was so heartbroken, in fact, that I felt like something died in my heart. It may sound awful, but thinking of them as dead was the only way I seemed to be able to cope with my loss.

For years when our DD was young she was more concerned with her own life and would tell me "Oh, Mom, any day can be Mother's Day!". Of course, now that she is an adult, the situation has changed and we have an awesome relationship. We spend many fun and loving hours together. So much so that now I am the one that says "Oh, Jen, any day can be Mother's Day!". I let her have the day to herself with her own family and she & I do something together at a later date.

The other BIG event in my life was the death of our son. He was 19, had "issues", and decided to take his own life. The month of March always seems to be an awful eating month for me although it seems to be more on some subconscious level because I have some to terms with our loss. His birthday is I September and that seems to be a difficult month for me too.

Our family has always been small and over the years it has become even smaller. Thanksgiving happens very close to my birthday and we alternate sharing our DD with her in-laws so there is always 1 year that we are alone. DH and I usually find someplace to go for the long holiday w/e. Christmas seems to be better balanced in family time.

I have a small, but good, group of friends and they all look to me for planning fun things for us to do. I have resented this for years because it left me feeling unloved. I have come to better terms with this recently. Planning is apparently one of my talents and they have all complimented me on the good job I do and admitted to how they depend on me for it. Know that they appreciate me has really helped fill that "Love" hole.

So has all of this contributed to my poor eating habits and weight issues. Like I said, subconsciously I'm sure it has, but, thanks to 100 DWL, 100 More DWL, and The Beck Solution, I am learning to heal myself with things other than food.

Edited by: FUNLOVEN at: 8/3/2018 (09:57)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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8/2/18 12:21 P

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Day # 46 Disappointment

Linda reminds us that we understand disappointment all too well and it happens to all of us. She also tells us that "unless you are able to do some healing and nurturing, food will become an easy and appealing solution".

Whenever you feel disappointed because something didn’t go the way you wanted, look for the trade-off you got instead. Maybe you learned or experienced something new. Perhaps a different opportunity or item showed up instead of the one you wanted so badly. Instead of letting a disappointment pull you into despair, search for the trade-offs and give yourself a new perspective.

I am indeed familiar with disappointments; mostly in my own behavior. The most recent disappointment was just last night. I took my dad to an outdoor concert of Big Band music that I hoped he would enjoy. Although he said Thank You, I don't think he really enjoyed it all that much. My frustrations in planning this outing for him and then carrying the plan out was the cause of my poor eating behavior BEFORE the event. Was I anticipating a disappointing outcome? Was I thinking to myself "After all of this trouble, he probably won't even have a good time!"? Was my eating for some other reason than disappointment since it was BEFORE instead of AFTER?

Well, whatever sparked my poor eating, the trade-off I got is to remember not to plan activities like this for my 91 year old father because these "outings" in new and busy settings always seem to overwhelm him. The other trade-off was that by leaving early I got to go home to the comfort of my own house!

There is always a Sunny Side of every situation that I can be Grateful for!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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8/2/18 11:07 A

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Day #45 Safe Places

I have frequently struggled with the idea of a Safe Place. Many times I feel I need a Safe Place when I'm out in public in a social setting/event with other people. Although I love to do fun things with friends I seem to easily lose my focus on staying healthy as I feel the stress of the event/place building in me. It is too noisy. I have sat too long. I don't have anything to say or I don't feel like I am part of the conversation. There are way too many food and drink temptations. I need an escape and there is no where I can run to. And let me just say that the bathroom is not that enjoyable of a Safe Place to feed you emotionally!

As I sit in my kitchen getting caught up on our lessons, it is quiet, DH is gone for the day, there is a nice breeze coming in through the windows. This setting seems to be bringing my some comfort. So I think I can surmise that where ever my Safe Place is it needs to be somewhere quiet.

I have not had good/healthy eating experiences since this past Monday and I am not feeling especially good this morning either physically or emotionally. My emotional bucket seems rather empty even though Tuesday was a very fun day. I have been struggling with "getting on with life and living it" rather than spending so much of my time on this computer! I am struggling with finding that balance.

Today my SAFE PLACE is going to be IN MY HEAD. I am going to get moving, to do something, that first thing, one thing at a time no matter what it is, what ever comes to my mind next. I need to JUST GET MOVING!

Edited by: FUNLOVEN at: 8/2/2018 (11:08)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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8/2/18 10:24 A

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Day #44 Food Tracing

Another about childhood memories! I'm ready to be done with this. I do not have fond childhood memories. I was angry about it for years - well into my adulthood. I just recently resolved the internal conflict I felt about my mother. And now here comes Linda wanting us to dredge up all of these childhood memories!

My parents provided for me and although my father was VERY strict my home was not abusive, but it was also not a loving home. My father had bouts of unemployment. He also needed to travel across country at times to work as a truck driver so many dinners were with my mom sitting in front of the TV eating on TV trays. As a teenager I dreaded meals because I was always drilled about my day (all of those things that teens don't like to share). So mealtime held no fond memories for me as a child at home.

However, I mentioned in yesterday's lesson that big bowls of ice cream sundaes were a night time snack I remembered and carried on into my marriage with my own children. I have a memory of one vacation with my parents when I was a young teen. We went to visit some friends of my mother's in her home town. As my parents drove about town showing me several of the places she remembered from years gone by, we stopped at her favorite Ice Cream Shop. I ordered and ice cream that looked very similar to the picture Cat posted here and I ATE THE WHOLE THING! I can only remember one other vacation we ever took in all of my childhood.

This must be a significant memory for me because last night (I am 2 days late with these lessons) I planned an evening that I thought my 91 yr. old father would enjoy. We were going to a restaurant for dinner and then to a concert playing Big Band music from his era. It was a logistic nightmare for me for several reasons, but I proceeded with my plans none the less because I wanted to do something nice for my dad. Subconsciously I must have eased my frustrations with food. At dinner I ordered my favorite summer time offering at this restaurant - a scoop of their Chicken Salad, surrounded by fresh fruits, and a slice of Poppy Seed Quick Bread. O.K. so far, but then I ordered a side of Sweet Potato Fries done extra crisp! And, no, I wasn't done yet. After that I ordered a Hot Fudge Ice Cream Sundae!

It was all delicious, but I was stuffed and feeling very bloated when I finished. The aftermath this morning is an upset stomach. I have been noticing this more and more after the days/nights when I have over-indulged. You would think I would learn!


Edited by: FUNLOVEN at: 8/2/2018 (10:26)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/30/18 9:17 A

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Day #43 Food Memories

I'm with Gill on this one. Any childhood food memories don't hold any interest for me any more. My food tastes have changed so much over the years. You will see why when I tell you what I remember!

Milk Toast - when I wasn't feeling well my mom would frequently make this for me. Buttered toast in a bowl with warm mild poured over it. When I think of it now all I can envision is a bowl of mushy something or other.

Graham Crackers & Coffee - this is a family tradition with my dad's family and he still eats this for breakfast after 92 years. A package of graham crackers dunked in your morning coffee. The challenge used to be to get the soggy grahams to your mouth before they fell into your coffee!

Desert - this is where I must get my sweet tooth from. We always had desert after dinner. Mostly cake, but if not available, then cookies. Never pie. At night while watching TV we would have Ice Cream Sundays - big bowls of ice cream covered with banana, salted peanuts, and chocolate syrup. DH and I continued that tradition for years and our DD still remembers eating it too!

My examples are all related to my mom and dad and I think the times when we were eating these things I felt especially loved because my parents were very strict and I rarely got anything special.

There are, of course, other foods which can cause me to overeat, but they are not from my childhood. They are my long list of trigger foods (sweet, creamy, or gooey) which I keep out of my reach by not even having them in my house.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/29/18 9:21 A

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Day #42 Food & Fun

When your life is stressful or unhappy, food makes the world more bearable. Later, when the painful realities of your life return, you simply eat again. It seems quicker and easier than trying to invent new ways to entertain yourself or to cope with life challenges. You also may need to invent new ways to manage transitions in your day.

• Identify places or times when food provides your main source of fun or entertainment.

I thought this lesson was going to be about FOOD & FUN, but I'm not so sure Linda did a very good job of touching on that at all. I felt that it discussed Transition Times in our daily routines more. This left me feeling disappointed because I was really hoping for some ideas.

My life is very social and FULL OF FUN! Fun that seems to always revolve around food! I have been trying to incorporate some activity into my social events and make food the "accessory" instead of the main event. For example, last Friday we had friends to our home and we walked the 7 blocks to and from the restaurant we ate at. This activity diversion was helpful, but it is not always possible. It seems that many people in my social circle don't want to do anything except sit around! Geeez!

• Make a list of creative, non-food ways to have fun. Do one of them today.

1. Movie Night
2. Concert
3. Nature Walk
4. Attend a Festival
5. Visit Somewhere You Have Never Been

I could probably come up with more ideas just for myself, but my dilemma is when I am with others. Today, after church, I am getting together with my Yoga Instructor for a walk. This is a new situation for me because it is a connection with her outside of yoga. Afterwards, I am attending her Rejuvenation Yoga class (I have mentioned this class several times before) and a good friend is able to attend with me today. I am hoping that after class we will be able to go to a coffee shop to chat for a bit.

• For situations where food provides a transition, invent ways to shake up your routine and follow a healthier pattern.

I needed to use this idea years ago when I quit smoking. Today in my life the biggest Transition seems to be Happy Hour; a time of day when tasks are done and relaxation begins. This is more of an issue during the summer months when DH and I enjoy sitting outside on our patio or front porch. I'm working on decreasing my alcohol intake during these times since they are such empty calories.


Edited by: FUNLOVEN at: 7/29/2018 (09:25)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/29/18 8:38 A

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Day #41 Food & Feelings

Emotional eating or using food as a friend happens to all of us at times. This type of eating serves a purpose, usually appeasing emotional needs or thought patterns. It also fixes things such as low self-esteem or feeling like a failure as well as emotions ranging from anger to despair. Keep learning how to identify and express your emotions rather than shoving them away with food.

I read the day's lesson and have a general idea of my answers to the assignment questions, but then when I turn on my computer and read all of your answers I see there are many other possibilities! Thank you everyone for sharing.

• List three of the most common times or situations where you do emotional eating.

1. Bored #1 - sitting around at night watching boring TV. This is especially difficult when DH pulls out the snacks ever night at 10 p.m.

SOLUTION - Get up and do something else such as read a book or go to bed early.

2. Bored #2 - life is too full of tasks and not enough fun. I just realized this one recently.

SOLUTION - Make sure you periodically schedule a fun and/or nurturing activity.

3. Bored #3 - social settings with superficial chit chat instead of meaningful conversation. I don't like large group events for this very reason. I can usually say Hello and How Are You to everyone in 15-30 minutes and then there seems to be nothing left to talk about. After all, who wants to be serious at a party?! So I turn to food.

SOLUTION - Do not attend events like this or set a time limit on how long you want
to stay and tell DH about it. Also, I have to stop worrying that leaving
early will offend the host/hostess ( you know how that goes - "Oh, are
you leaving so soon?" ). I need to take care of myself!

This is one I got from reading the responses here -

4. Feeling Trapped - There have been times and there still are some times when I find myself in a situation in which I feel trapped with a person. Something was said or done that upset me, but I have no where I can go to get away from this person or any way to end the situation. For example, at lunch not long ago a friend related something she had done which I felt was wrong on several levels, but she refused to see it any part of what she did as being wrong. I fumed during the entire lunch and soothed myself with food. I was trapped! It isn't as if I could get up in the middle of lunch and say "Well, I have to go now. Thanks for meeting me for half a lunch!".

SOLUTION - This one is hard. I haven't been able to come up with a solution. The
things this friend says and does frequently pushes my emotional
buttons. DH has suggested I start to limit the time I spend with
her which saddens me, but might be necessary.

5. Not Feeling Listened To - This can be related to the example above, but there are other times in my life when I try to express my feelings, thoughts, ideas and have them totally disregarded or not even acknowledged that I was heard and understood.

SOLUTION - When I don't feel like I'm being heard I need to learn to speak up and
say so!

Doing these lessons with all of you has really helped me recognize some of the emotional trappings in my life. Just being able to identify them and tell myself "Oh, Oh. Watch Out!" has been a big help and step in the right direction for me.


Edited by: FUNLOVEN at: 7/29/2018 (08:42)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/28/18 8:44 A

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Day # 40 Believe In Yourself



This is the screen saver I see every day when I open my computer.

It has taken me some time, but as I mentioned in yesterday's lesson, I now believe that -


I AM VALUABLE! ! !


If I ever doubt it, all I have to do is stop and think about all the different things I do, all of the different skills I have, and how they all contribute to a better life.

We spent the evening with a couple we have been friends with for 25+ years. At one time we were all part of a group of 4 couples. Over the years lives change. This couple frequently laments that when they get to retirement age with their children grown the rest of us will be either too old, dropped out of the group, or died leaving them with no one. Obviously, they feel quite isolated and alone without anyone who cares. I believe I AM VALUABLE in my continued friendship with this couple. I think they know I will be there for them. I believe I AM VALUABLE to many of my friends!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/28/18 8:43 A

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Day #39 See Your Value

The first time I read this lesson I really struggled with Linda's example of Vicki. I thought to myself "Well, who is she to blame for her current situation but herself?". She was extremely overweight to the point of not fitting comfortably into an airplane seat and she felt miserable and negative about herself. I probably don't sound very empathetic and I didn't feel that way when I read this lesson. However, I found myself feeling very proud of Vicki for taking the "bull by the horns" and coming up with an action plan to lose all of that weight. What a great example of determination she is for us!


Changing ourselves is so hard at times. I have been working especially hard on improving my self-talk during the past year after several horrible experiences with a friend for which she has not been willing to see the part she played in their outcome at all. I felt so horrible about myself. Finally I was able to tell myself "ENOUGH"! I am not a bad person! I am a good, loving, valuable, and worthwhile person who is sensitive to myself AND others. It has been a work in progress for sure, but everyday I see more of my self-worth and the value I have to offer this world!

I refuse to let anyone steal my joy!




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/26/18 1:31 P

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Day #38 Emotional Cold

With an emotional cold, you feel a little moody, discouraged and slightly depressed. You aren’t dealing with deep issues that need counseling or medication. You just feel an emotional letdown or a sense of emptiness. If you learn to recognize the symptoms and start treating it right away, you’ll perk back up and recover a lot faster.

I surely have felt this way at times, but, thank goodness, not lately! When I first started reading this lesson I though "Oh,Oh!" Just reading about it felt a bit depressing and I didn't want to put any thoughts in the back of my brain that would take me down that path. Have you ever had that? When someone suggests something to you and suddenly you find it happening to you? This can be both a positive or negative something. Just the suggestion seems to makes it come true. So I put this lesson aside for the day (besides my internet was acting up at the time; a blessing indeed!).

Today (a day later)

• Create a first-aid kit for the next time you get an emotional cold.
• Write a list of things you can do to help you recover when one hits.
• Do one of the thing on your list today. It might help prevent you from getting an emotional cold.

emoticon

Movies, Journal, Computer, Coloring Book, Coffee Creamer, TV, Phone, a Good Book, Soft Blanket, Essential Oil, Take-Out Menu

emoticon

1. Relax in my jammies all day and don't worry about "having to do" anything
2. Read - all day!
3. Watch the TV shows/movies I WANT to watch
4. Add French Vanilla creamer to my coffee
5. Take a nap with a cuddly blanket
6. Attend my Rejuvenation Yoga class
7. Rum my Oil Defuser with an Energy Oil
8. Call a friend who is uplifting
9. Check in with SP Friends and articles
10. Search computer for Uplifting Quotes & Images
11. Get outside and breath in some fresh air

I start every morning with Journaling. I review how I have felt during the past 24 hours and what made me have those feelings; either sad or joyous. I also write my Attitude of Gratitude list. Then I write out my "To Do" List whether I get to it or not. Usually doing all of this will give me enough of a boost to move forward. If that doesn't work, I may just give myself permission to sit around and do nothing while I wait to recover. It may take 2-3 days, but that is o.k. just as long as I remember -


FOOD CANNOT BE PART OF MY FIRST-AID KIT! ! !




Edited by: FUNLOVEN at: 7/26/2018 (13:34)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/24/18 8:48 A

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Day # 37 I'm Not Done Yet!

I loved today's lesson. Just reading about the enthusiasm of the college professor made my spirit soar! Words like SPARKLE, JUMP UP & DOWN, LOVE, ENERGETIC, SPIRITED, DEDICATED. All so POSITIVE! ! !

And the reasons he gave for not being done yet -

1. I'm not done helping.
2. I'm not done learning.
3. I'm not done caring.

I love this guy and I don't even know him!

Linda asks us to focus on our weight-loss and exercise goals today. Well,

1. I'm not done loosing weight. Today I will eat healthy and stay within my calorie range.
2. I'm not strong enough. Today I will be doing landscape gardening at my DD's which will
involve digging some holes to transplant shrubbery.
3. I'm not done learning what will lead me to be the best version of myself. Today I have
already read an article about Product Goals vs. Process Goals and watched a
fitness video on Pilates for Core Strength.

There are many more areas in my life that I can apply this concept to.

I'M NOT DONE YET! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/23/18 7:04 P

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Day #36 My Strengths

This was a hard one! It has taken me all day to think about this. I have always hated the question on job applications that asks "What are your strengths" and "What are your weaknesses". I have never viewed myself has having many "strengths", but my self-critical thinking can always find plenty of my weaknesses! The very things that are my strengths can also be my weaknesses at times. Well, here goes -


Physical Attributes:
Healthy
Strong
Tall
Long Legs
Shapely Ankles
Curvy Figure
Well Balanced Body Shape
Straight Teeth
Nice Laugh
Nice Shoulders

Skills & Abilities:
Logical
Quick Thinker
Good Problem Solver
Knowledgeable
Well Educated
Detail Oriented
Organized
Good Cook
Planner
Observant
Green Thumb
Good Fashion Sense
Creative Crafter

Personality:
Fun
Assertive
Loyal
Dependable
Caring
Rule Follower
Thoughtful
Pet Lover
Determined
Dedicated
Honest
Contemplative/Self-Reflective

I needed a little help with some ideas from Linda's suggestions and from also from you!


Edited by: FUNLOVEN at: 7/23/2018 (19:05)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/22/18 10:24 A

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Day #35 Need For Renewal

I can sure relate to Linda's lessen example today. There have been many times that I have felt like I continuously push through difficult days and experience a weariness that doesn't let up. She hit it right on the nail head when she says if feels like the core of your body, your spirit, is worn out. You go through the motions of the day without feeling any joy in your life. You might have brief periods of fun & laughter, but nothing that is lasting. You feel LIFE TIRED!

We are all familiar of how difficult and stressful this weight loss journey can be. It can drain you of all your energy and joy. At least it does that to me sometimes. Somehow, someway that I can't point my finger on right now, I manage to pull myself up by the boot straps and get back at it. Maybe I have even used the technique that Linda recommended today, but just didn't realize it.

I have heard of this "walk" before. Although it was called something else, like Meditation Walk or Prayer Walk, the technique was the same with the result of decreased feeling of stress and feeling overwhelmed by life. My walks are ALWAYS designated for fitness. I actually feel guilty if I am not walking at a fast pace.

A couple weeks ago when our DD and GKs came to visit for the evening we walked to our destination. My GKs are not fond of walking and told me they would rather be riding their bikes! Oh well, we were walking and they did not walk with any speed. I was constantly ahead of the group and having to stop and let them catch up with me. I missed a good opportunity for Renewal Walking. I will have to figure out how to mentally manage this challenge of walking at a relaxed pace some times.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/21/18 10:58 A

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Day #34 Food Replaces Meaning

OMG, what a horrible picture Linda painted in today's lesson as she described the Call Center staff shoving handful after handful of junk food in their mouths without even looking at what they were eating. I could picture the scene so clearly in my head and I think that is possibly because I am sure that is exactly what I have done at times!

Linda's solution is to add more meaning to our lives. Well, here is my take on it. Every day life is not an ongoing party! Most days are hum-drum routine. I am lucky to be retired and so I have more time than some to add "meaning". I have a few friends who still work and at times my heart aches for them. They get up in the morning, go to work, take care of other necessary tasks, go to bed, and get up the next morning to do it all over again. These are the ones who I think could use some "meaning" in their life.

Every once in a while I can get quite depressed about the unending routine of daily life, but I have plenty of options to liv'in my life up when this happens.

Family - I am the social director of our household and I always have a listing of area events to attend if I find myself bored with life. I also spend 1 day a week at our DD's home working on her landscaping. We also get together just for the love of it at least once a month. One night a week I have my 91 yr. old father for dinner.

Friends - I am also the social director for our friends. Yup. We seem to have friends who depend on me to always be the one to orchestrate a get together. We have a small group of friends, but it keeps me busy enough. I also am the organizer of our Girl's Night Out every 1-2 months for a group of 7. In between I have a couple of walking friends and I have a couple of lunch buddies.

Church - I attend Mass weekly. Except for 4 months during the summer I attend 2 Bible Study groups. Plus I attend other events/activities sponsored by our church.

Community - I have lots of interests that get me out into our community. I could use some work in the area of volunteering. For now I am using my gardening skills to help keep some Community Flowerbeds weed free.

Life is always fluctuating and developing, but this I know for sure - I am happy with my life and find it meaningful and fulfilling enough right now.


Sue

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7/20/18 12:09 P

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Day #33 Creating Some Joy

"Once I a while, I feel grouchy. I don't have any big reason for this." I could really use some nurturing or a bit of encouragement. But there’s no one to give me attention or kindness when I need it. People around me are concerned about their own lives and don’t even notice my sad mood or my frustration. As a result, I’ve learned that I have to take care of my own needs for nurturing.

What I Love:

1. Sitting in a beautiful garden.
2. Walking along nature trails.
3. Feeling soft carpet under my bare feet.
4. Relaxing music.
5. Browsing through a bookstore.
6. Sipping wine while I sit outside on a restaurant deck and people watch.
7. Spending time with my DD.
8. Traveling/Sightseeing.
9. Smelling soaps, creams, candles.
10. Mother Nature's wonders, vistas, views.
11. A relaxing shower when I feel dirty and/or sweaty.
12. Feeling soft things like our dog or cat or sweaters, or blankets.
13. Sitting around a campfire.
14. Looking at the big lake.
15. Reading.
16. Being creative with scrapbooking, yarn, or other crafts.
17. Working in my flower gardens.
18. An afternoon nap.
19. Something Self-indulgent like a Spa Day.
20. Spending time doing an activity with a good friend.
21. Roaming through an Art Gallery or some other Display.
22. Going to the movies.
23. Watching the sun set.
24. Visiting a Botanical Garden.
25. Attending Art & Craft Shows.
26. W/E mini-vacations.

Although these things can bring me joy, I don't think they can begin to cure the feelings I have when I really need nurturing attention, kindness, or just to know that someone cares about me.



Sue

Michigan - EST

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7/19/18 8:13 A

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Day # 32 Make Exercise Work

I have been in love with my couch that's for sure, but I have finally come to the point in my journey when exercise is usually a natural part of my daily routine. I have a weekly schedule that I follow and if I fall off the trail because life gets too busy I find that I miss my routine and manage to get back to it with relative ease. I usually do 30 minutes daily, but on ST days it is 60 minutes except for the w/e. Saturday is a "rest" day from my schedule. Sunday is a Rejuvenation Yoga which requires no effort at all so I don't count it as exercise although I do try to walk to class. SP 10 Minute goal should most certainly be doable for me on the laziest of days !

This week has been very busy for me since DH is gone and I have Ollie Duty. This has fit right in to my goal of increasing my Steps this summer, but it has left no time for my fitness routines. I know I will get back to it soon when DH returns so I'm not worried.

Walking is always something I can always fall back on. I have a walking friend and we try to get together most weeks, but this kind of walking does not produce the same effort because we are busy chatting the entire way. For best results I use the Elliptical at the Y to push myself tor max effect. A summer goal has been to increase the average Steps that my Fitbit reports. I was not keeping good focus on this by just viewing it on my computer - out of sight out of mind! So now I have started writing it on my calendar and hope to see a trend soon.

Today I will have no trouble getting in my Steps. After my walk with Ollie I am spending the rest of the day with a gf who has the same passion for gardening as I have. We are going on a Garden Walk to view 11 different homes and then to dinner. I am very excited about our day together.

Let's put one foot in front of the other today. emoticon



Edited by: FUNLOVEN at: 7/19/2018 (08:14)
Sue

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7/18/18 10:14 P

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Day #31 Restore Yourself

I really got a chuckle when Linda said "Perhaps you feel like that old Mustang - rusted, tired, overweight, or discouraged." Some days that is exactly how I feel. So what do I want to restore? This question comes after I had a binge last night so that is what is most on my mind.

1. Clean Eating
2. Clean House
3. Scrapbooking


To begin my restoration I need to -

1. Stay focused on my plan
2. Follow Cozi
3. Get my scrapbooking project back out of the box and onto the table.

The goal I took action on today was to stay focused. I added alarms to go off on my Fitbit every 2 hours (you apparently can only have 8 alarms) to I can take notice of focus on my eating behavior. One of the alarms went off while I was eating lunch - I had a Turkey Wrap and a single serve bag of Cherry BBQ Chips during a field trip with my Garden Club to a Lavender Labyrinth Garden. While there I purchased a jar of Lavender Honey. This evening I found myself taking several tastes right out of the jar when my alarm went off. I stopped and said to myself - "What are you doing? Stop this right now!" What a stoke of genius! ! ! I don't want to wish going off-plan experiences on myself, but I can't wait to see if this alarm idea is going to be the key to getting myself to focus better.


Sue

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7/18/18 9:31 P

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Day #30 Feel Blessed

Or in other words - Attitude of Gratitude! Like all of you, I too have much to be thankful for.

In an attempt to bring BALANCE to my life I recently took the 4 areas of Emotion-Spirit-Mind-Body and wrote out a goal for each as part of using Spark Guy's Fuel for Improvement Cornerstones. One of my goals had to do with changing my attitude. When people think of me I want them to have happy thoughts because of the happy energy I share instead of negative thoughts about me because I am such a Debbie Downer. With that in mind I have a daily gratitude list of 5 things. It has really helped make a difference in how I view my life and respond to it.

A note a made to myself for today's lesson is:

WHEN YOU'RE STRESSED REMEMBER YOU ARE BLESSED!

In the face of stress I need to stop and take the time to think of what kind of blessing the situation is bringing me or what lesson I am learning.

I like Linda's suggestion to have a plan of daily extreme self-care during periods of high stress. For me that would be retreating to a space of quiet, doing some small activity that I really enjoy such as looking through a magazine, stopping for a Latte at one of our local coffee shops, browsing a bookstore. taking a nap.

Right now I can't think of any high stress times coming up in my life. Every week I am working hard to keep my schedule at a manageable level so that the feeling of stress doesn't build up.


Sue

Michigan - EST

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7/16/18 8:58 A

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Day #29 Healthy Hat Day

Starting my day off by putting on a Healthy Hat is an idea that I can add to my building list of other sayings available to me such as Today I Will - - -, Yes, I Care!, I Choose To - - -, My Hope Voice Says - - - !

Lately, I have been writing a Focus Statement in my journal every morning and a meal plan for the day along with what fitness is on my schedule. This has really helped set the tone for my day. I think this is the same as using the idea of a Healthy Hat.

Today I am really going to need my Hat. I am having the gals that are included in my Girl's Night Out over to enjoy our lovely new patio area. I am already feeling anxious about this. I have a list of things I want to do in preparation (too many things) and the weather conditions remain very humid which will make sitting outside tricky.

I will not let these feelings derail me! I am putting on my mental hat (because I don't have any real hats) and taking one step at a time today while remembering that it is about the friendship and not how clean my house is or how weed free my flowerbeds are.

Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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7/15/18 8:55 A

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Day # 28 Get Your Money's Worth

Linda gives the example of a person who has grown up eating huge portions and can't stop. I think this is a trend in this country. I think Gill mentioned the obesity epidemic we face here.

Last w/e I mentioned that DH and I did some people watching during our lunch at a restaurant with an outside eating area. Even he commented on how fat so many people were and since he is not very health conscious if he notices it must be very obvious.

I can't tell you the number of times I have heard comments like this from people (usually men) - "You won't believe how big the portions are and for the right price too (cheap)!" Look at the people eating at a buffet setting, just like in today's lesson, it is obvious that "no restaurant buffet has ever made money off of me". I have even been known to say "Oh, I loved that restaurant, but I could never take my DH there because he would still be starving when we left the portions are so small".

Yup, many people equate quantity to quality, looking for the "best buy", or getting their money's worth! I can't say this describes me. I am not even a person who enjoys the Sale Table at retail stores! I much prefer good quality food for just that and I am wiling to pay for that quality too. That doesn't mean I don't overeat at restaurants. I don't do well at leaving food on my plate to be thrown away especially if there are just a few bites left, but that is a different lesson emoticon

I lave lunch this week with one gf and dinner another day with a different gf. I will practice eating only until my body feels fueled!



Sue

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7/14/18 11:37 A

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Day #27 Skip It or Savor It

No doubt about it. I need to be a SKIP IT girl! That doesn't mean I am emoticon .

I have written before about how many times I go to an event with the best of intentions and a plan to resist only to fall into the hands of temptation just like the example Linda gave in today's lesson. I really liked her suggestions today.

Savor It - Nope. I usually can't. Just like the alcoholic or ex-smoker that Gill mentioned. When the subject of smoking comes up in conversations I always tell people that I KNOW FOR A FACT that I will never be able to put a cigarette to my lips ever again in my life. It would be the death of me (in more ways than one). I need to learn to remember that idea when it comes to sweets which are my biggest downfall!

Skip It - That is really my best option. I can't tell you why my resistance is better some times than it is others. Using some of the example given today I can say that I have learned how to navigate the grocery stores. The lure of all the Street Vendors at town celebrations actually makes me feel ill when I think about all of the grease involved in those food offerings. I do know that I struggle most when the event involves just sitting around chatting. I seem to get bored with the conversations that are purely "social". I much prefer to include some kind of activity with movement.

NOT MY FOOD! - Although sweets are my biggest tempters, when I'm on a binge roll I will eat whatever is available whether sweet or salty. Linda reminds us to use this phrase over and over as many times as we need to repeat it to ourselves.

I'm going to try that plan on Monday when I am hosting a Girl's Night Out at my house.


Edited by: FUNLOVEN at: 7/14/2018 (11:37)
Sue

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7/14/18 11:00 A

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Day #26 Vacations & Other Special Occasions

I renamed this day for myself because I never have any Reunion events. And I am also going to have to weigh in another time on this subject. Until recently all of our vacations revolved around sitting on our motorcycles for miles and hours; leaving by 9 a.m., checking into our hotel by 6 p.m., off to a restaurant for dinner, and then bed. No time for any exercise with that kind of schedule. I always start out our vacations with good intentions to eat as healthy as possible, but this is discouraging with restaurant food (I can only eat so many dinner salads!) and eventually I give up.

This August we will be leaving for a 2 1/2 week vacation to tour the southeast States of the U.S. With my encouragement my DH has worked hard to give most days some time for relaxation and stopping to "smell the roses". I HAVE HOPE that this kind of schedule will be better for my health & fitness.


Sue

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7/12/18 10:39 A

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Day # 25 After The Party's Over

I don't want to wish bad on anyone, but I have tell you, I am so glad to see that I am not alone in this lesson; that it happens to others also. There seems to be so many emotional reasons that lead us to eat what we don't want to eat. Just goes to show us what a feeling group of people we are!

Gill, I love you idea about writing those Thank You notes to your friends for coming to your tea. And I see you talked to your friend later about your eating struggle. That was great! Also, your tip about soup not requiring any chewing and how that is then calming was very helpful!

Gloria your lunch menu sounded yummy! Glad you got this lesson in time. I seem to frequently get them "after the fact".

Linda made a couple points that resonated with me:

1. I have never given any thought to PLAN TWICE! What a helpful suggestion.
2. We frequently grumble about how much effort this weight loss journey takes and so I also liked her suggestion to have our plan include ways to fill our spirit back up!
3. It's all about the letdown! It's going to happen. You can't avoid it. So be prepared!

My plans have been very loosey-goosey lately. I need to get back to planning my meals and hen doing so in more detail.

After 25 days of review I am starting to feel overwhelmed with everything I am supposed to do and remember. This is a dangerous feeling for me because it can lead to a run of binging and/or dropping out of the review. DH is leaving Saturday for a week of golfing so I will only have myself to contend with. This can come with it's own set of problems, but I'm hoping that it will give me lots of quiet time to think/reflect/plan.


Sue

Michigan - EST

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7/11/18 9:49 A

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Day #24 Planning To Overeat

I never want to Plan to overeat, but I have come to recognize that there are times when I am at risk for this - buffet tables at restaurants and potlucks when there are too many choices and/or no "healthy" choices, special occasions like birthdays and holidays when all the goodies come out, the "vacation mentality".

In today's lesson Linda refers to planned overeating in response to the stress from life's demands as we think to ourselves "I Deserve A Break". I chucked at this as it made me think of that ad that used this phrase in it's jingle. Was it McDonalds? Whether I deserve a break or I'm faced with one of the other situations that are triggers for me, it is NEVER o.k. to plan to overeat IMHO. Yes, I may go over my calorie or point allotment, but what I need to plan is how to minimize the damage or how to relax without using food.

Linda reminds us that we need to recognize those risky times when we may overeat. I think we have done a good job at that. NOW for coming up with and following through with a plan.

Working on following the No S Diet rules is really helping me with this; especially with omitting second helpings. Otherwise, like Gill said, we have developed several tools in our box by now. I can imagine myself scrounging around in there for just the right tool for the situation!


Sue

Michigan - EST

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7/10/18 9:26 A

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Day # 23 Food And Nurturing

Well, this lesson sure came at an opportune time. Actually, it was a day late! I struggled last night, but thanks to journaling and working through these lessons I have come up with some ideas for the future.

* You can’t fix an empty life by simply eating carrots instead of potato chips. But by following a few easy steps, you can learn to nurture yourself instead of heading to the refrigerator for evening comfort.

On Monday nights DH is gone golfing. I frequently struggle with these nights for some reason. I don't mind being alone. As a matter of fact, many times I enjoy the solitude and time to do what I want to do without interference. So I'm not sure what my issue is.

Last night I had no real plan for dinner (no left overs in the frig and so hard to cook for just one person) and my frig was looking bare. I was restless and looking for something to eat for dinner. I grabbed a little of this and a little of that - not the best eating behavior. My sweet tooth started to holler at me until I gave in to the last of the Hot Fudge ice cream sauce.

Thankfully, at that point I was able to "rope myself in" and put a stop to any further eating. This morning while journaling I went and got our other 100 DWL book and re-read the day about Heart Hunger. It sure described what I was feeling - tired and discouraged by my never-ending "To Do" list! I told myself ENOUGH! And pulled out my computer to start a long overdue email to a friend. I got distracted by our fur baby, Ollie, and ended up going for a 1+ mile walk. When I got home I was feeling much better, finished that email, and even read a couple articles from the SP Four Corners.

Although I don't usually snack at night, I do get very bored sitting in front of the TV. Reading today's lesson reminded me that I can overcome this by changing my ritual - GET UP AND MOVE TO A DIFFERENT AREA. What a emoticon moment! What a simple solution!

Other activities for me might be:
1. After dinner walk
2. Coffee on our front porch
3. Reading or Computer time on our beautiful backyard patio
4. Coloring in my upstairs reading room

I can hardly wait to try this out!

Sue

Michigan - EST

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7/9/18 9:38 A

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Day #22 When Not To Eat Dinner

There have been plenty of times when I have skipped lunch because I have been to busy doing something I didn't want to stop doing just so I could eat or perhaps I have been so busy I ignored my hunger signals all together and forgot to eat! Then there are those times when I have purposefully skipped lunch because I want to stock pile my calories for a big evening meal. No matter the reason, the end result is usually the same. I end up feeling famished and grabbing whatever I can (usually not so healthy and in large quantity) to fill the pit.

I realize I have actually learned some things along the way:

1. Never skip a meal (even if it only amounts to a small snack).
2. Try not to go longer than 6 hours between meals. Eating several small meals/snacks per day is not for me although I realize it works for others.

and now I have a new tool - TRANSITION !

3. If I am feeling famished for whatever reason, I need to ease my hunger with a healthy snack in a controlled portion even if it is only 10 minutes until I get dinner on the table.

Linda brings up the point that when we avoid eating our bodies go into famine mode. I recently read that this might be an excuse for us because it takes a VERY LONG TIME before our bodies think we are starving. Think of children in 3rd World Countries - now THAT is starving!

However, I did find her explanation interesting that our bodies will store some of what we take in during the evening because it anticipates there will be a food shortage again the next day.

The key word for me from this lesson is TRANSITION!


Sue

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7/8/18 9:12 A

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Day #21 The Couch Is Calling

I can surely relate to the example Linda gave in today's lesson. There are days when I am soooo busy it is exhausting! However, being busy IS NOT mean the same thing as fitness exercise. I know this. Busy days are more emotionally draining for me I think, but the result is the same - I opt out of any fitness exercise.

As a nurse who specialized in cardiac care I would tell people the very thing that Linda says. True, taking a walk (which for many people is really just a stroll) is a good idea, but to build cardiac strength you need to walk fast enough to get your heart rate elevated. Then we would determine what that rate was and follow-up with practicing how to check your pulse. Of course, there comes a time in some people's life when just putting one foot in front of another is an accomplishment and feeling happy to be alive has got to be enough to fulfill them.

I have a fitness plan already developed. It took me quite a while to figure it out. I used to have it on my phone calendar, but DH complained about how it cluttered the calendar so I took it off. Now, like Gill, I write it on my daily "To Do" list. However, that does not mean that I do it! Nope. I have not been good at following my schedule at all this year. At first I blamed it on how busy my schedule was (there it is again; that "business" exhaustion), but I have succeeded in removing many things from my schedule. Now it is becoming a compliance issue and I need to get over that!

Monday - ST
Tuesday - Elliptical/Walk
Wednesday - Elliptical/Walk
Thursday - ST
Friday - Step Class/ Jazzercize
Saturday - Rest
Sunday - Yoga

Tomorrow I will run into a challenge for following my schedule. I have a Garden Club Meeting. I usually runs from 11 a.m. - 2 p.m. It is a long day and for some reason I am always emotionally drained by the time I leave and don't feel like facing anything else for the rest of the day.

My Plan: Tomorrow is a special meeting and is starting at 10 a.m. Not sure how long it will last, but I am going right to the Y from there. No stops along the way to use for excuses!

emoticon

Edited by: FUNLOVEN at: 7/9/2018 (09:37)
Sue

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7/7/18 9:53 A

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I agree 100%

What you THINK determines how you FEEL which leads to what you DO.

emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


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7/7/18 9:32 A

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Day #20 Rebuild Your Hope

It just so happens that right now I am in a HOPE filled place. I can't remember the last time my schedule as been so clean! It has given me time to nurture myself and fill my HEART BUCKET so that I am feeling clam, relaxed, and joyful. All of this allows me to focus 100% on my goals.

One of the biggest goals in my life is organization - in what I think and what I do. Staying organized really helps cut out the chaos that frequently occupies my brain. When you remove negative thoughts/feelings in your brain it leaves room for you to fill that space with positive thoughts/feelings.

Linda points out in today's lesson that HOPE is more than just an emotion. It is a STATE OF BEING you create by your thoughts, your beliefs, and your actions!

WW supports this theory also by supporting the principle that what you THINK determines how you FEEL which leads to what you DO.

I am learning to listen to my HOPE VOICE and when I create those positive thoughts and feelings I can hear better. Have you ever said to anyone "Can you turn that TV down please. I can hardly hear myself think!" emoticon

Sue

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7/6/18 9:21 A

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I hope you have an awesome day! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


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7/6/18 8:39 A

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Day #19 HOPE - The Secret Word

"Let go of the past and remind yourself that now you are in a different place with new tools that will propel you forward. Listen to your hope voice often and train it to give you words of love and encouragement every single day! "

HOPE fuels your "Yes I Can" belief
HOPE pushes you to "Fall down 7 times, get back up 8"
HOPE fuels you to take the next step forward

I have lost hope for losing these last pounds several times. Too many times to count. I lose 8#. I gain 8#. I lose 8#. I gain 8#. The result is that I am still at the same weight that I have been at for the past several years as I have mentioned before.

Linda tells us in today's lesson that the TOP PREDICTOR of success is HOPE and that the most common cause of weight regain is sliding into discouragement. Yes. I agree. I get discouraged. The question that came to my is "WHY?" Because to give up the things we love is hard!

When I am facing a temptation my emoticon causes me to lose hope. He starts screaming in my head and won't stop screaming until I finally say "Enough Already!" and give in to the temptation just so I can shut him up.

My mantra: DON'T GIVE IN, GET UP AND WALK AWAY!


Sue

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7/5/18 2:31 P

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Day #18 I Know What Works

There have been several (almost all) of Linda's lessons that I like. This is not one of them.

I have been at goal weight twice before in my life. What happened in between? Well, like Gill said, when the scale goes up it is no mystery! I went back to my old eating habits of eating and drinking whatever I wanted, whenever I wanted it, and how much of it I wanted without a thought to the consequences.

So why do I not like this lesson? Because it makes me face a reality. My old eating behaviors cannot persist if I have any intention of keeping the weight off once I meet goal. I am getting better at accepting this reality although I have not yet embraced it fully. So far I know:

1. I need to exercise daily.
2. I need to limit deserts to special occasions only.
3. I need to eliminate night time snacking and/or make rare snacks from healthy foods.
4. I need to use portion control.
5. I need to stay hydrated with water.
6. I need to limit my alcohol intake which leads me to cravings & impulse eating.
7. I need to remember that every day is NOT a special occasion.

Right now it is hard to conceptualize what being at goal will be like for me, but I do know that when I get there I do not want to have to start over ever again.


Sue

Michigan - EST

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Day #17 Do I Really Care?

I love my flower gardens! Ha, Ha, Ha. That means I have played the Flower Petal Game plenty of times! ! ! As a matter of fact I got a laugh when Linda talked about how our I DON'T CARE attitude can add up for weeks or even months. HOW ABOUT YEARS! I said to myself (because there was no one else around to hear me). Yes. I confess. I have been at the same weight for the past 4 1/2 years because I play this game so much despite my resolve at the beginning of every year to MAKE THIS THE ONE!

Linda suggests that it isn't really that I don't care, but that something is affecting me and I need to figure out what that something is. Well, this is the part that I balk at because there most certainly many people who lives that are more stressful than mine. I have much to be thankful for and I don't like to sound like a whiner. BUT(here I go) -

This losing weight it hard! I want to eat & drink what I what to eat and drink just like everyone else around me! There I left the child ego out of the box! My statement is totally true though because I feel like I already sacrifice a lot of foods that I would like to eat and drinks I would like to have. The weekends are darn tough! As are many social events that revolve around everyone eating and drinking.

The second part is my schedule. Yes. I know I am the one who controls my schedule, but I am not good at saying NO. I have this thing in my head that is always telling me how disappointed people will be in me if I say NO or heaven only knows I may miss out on some fun if I say NO.

I have been working on putting BALANCE into my life for the past 1 1/2 years. It is a slow process, but I think it is paramount to my over-all well being and worth the effort. I just need to be patient. Keep working the life lessons I encounter. Everything will fall into place in time.

Meanwhile, I can add this mantra to my daily routine:

I CARE! I DON'T CARE! I CARE! I DON'T CARE! I CARE! Yup. I CARE!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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Day #16 Compulsive or Impulsive Eating?

Interesting definitions of these two behaviors. I definitely saw myself in Linda's examples: "take a few bites and then feel like you can't stop so you eat it all" and "feel out of control and eat everything in sight"! I have done both of these things many, many times!


So Linda tells us that our Impulse Eating involves using food to fix or avoid something in our life; an experience or emotion you don't like. A emoticon thought that I just realized is that I do a lot of eating out of boredom and it doesn't take much for me to get bored! Even when I am with people in a social setting. I am not big on the meaningless group conversations that one frequently runs into at social gatherings. I do much better with one-on-one situations where I find the conversational topics more interesting and meaningful most of the time. Another dilemma in a social setting is that there usually isn't any place you escape to; run to; hide from and so I turn to food to sooth my anxieties.

There are definitely some techniques I can use when this happens:

1. Wait 7 minutes and fill the time with something other than food.
2. Don't eat straight from the bag or box.
3. Go Home! Don't worry that you will miss out on something. You won't!


Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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Day #15 Beat Myself Up

I'm sure I have, but cannot recall, a time when I made an eating mistake and then praised myself for not Beating Myself Up. No. I'm more likely to follow an eating mistake with overwhelming disappointment in myself for failing that leaves me wondering "Why did I do that?" and then sweeping it under the carpet with "Oh Well. Next Time."! I show that I didn't learn a thing from my eating mistake.

I have mentioned situations previously when I have made a "situational" plan only to admit it didn't work. I gave in to the temptations. I give myself "permission" (didn't we just have a lesson about that word?!) to eat unhealthy foods. I admit my mistake, I make light of the situation, lament "Oh, poor me. Why did I do this? I will never get this right!", and then move on - WITHOUT EVER LEARNING A DARN THING! This has got to stop if I don't want to keep repeating the same eating mistakes.

I have learned some things though - This past weekend we went camping with friends. I knew there would be lots of sitting around, drinking alcohol, eating junk food. I knew from past experience that this would be more temptation than I could resist and that the backlash would be worse than the assault. So I didn't go with high expectations that would only frustrate me. I know that I am not ready at this point in my journey to face these emotional demons.

However, Linda's lesson has prompted me to look closer at figuring out the WHY of my mistakes; something I have had little success at doing so far. So I will be using the question she suggested:

Where was the break in my plan of the point when I let up and ignored my goals? What was going on and what was I feelin?

Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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Day #14 Ditch The Parent

Isn't there a title of a movie called "Parent Trap"? Not sure why that came to mind, but maybe because I see my childhood in today's lesson when Linda talks about the Shame-Based controversy between good & bad. For some reason (which I have given up trying to figure out the why of it) I have grown into an adult that views herself as a "bad" person. I think maybe it is because I never felt as a child that I did anything right or good enough.

I think another contributing factor might be our society today just in general. I think we are a "reward" society that demands immediate gratification - I want it now! Talk about "good vs. bad" conflict!

I have never thought of eating "bad" foods as giving myself permission. When I stop to think about the reasons that I eat unhealthy foods they all sound like excuses to me for justifying my eating behavior.

I need to remember:

THE CHOICE IS MINE!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/4/18 10:42 A

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Day #13 Get Some Passion

I loved this lesson! Linda made several meaningful points for me.

1. Passion & Motivation go hand-in-hand.
2. You don't "find" passion. You "create" it! By giving extra focus and attention to an area.
3. Creating passion requires that you live from a place of energy & confidence, not fear & insecurity!

I am a very passionate person. Several years ago I was in a slump in my life. Wondering "Is this all there is?". At that time I decided to take charge of my life and figure out what things would make my life more enjoyable. I came up with several activities and pursued them passionately. Times change and so do interests and focuses.

Today I would tell you that I am very passionate about gardening and my motorcycle. However, I have discovered a new passion - MYSELF! For 2 years I have been working passionately towards finding BALANCE in my life and this involves taking a hard look at one's values, beliefs, and what is truly important in the BIG PICTURE of life. For some people this might come naturally, but it has taken a lot of soul searching for me.

BALANCE:

EMOTION - Yoga, Friendship/Relationship, SP Team "Embrace You Weight Lose Journey", anything to build a better self-image and more confidence in knowing that I am a good person.
SPIRIT - God, Daily Devotion time, Bible Study group, Church
MIND - Reading, Coloring, Scrapbooking
BODY - SP Team " 100 DWL" and "Beck", clean eating, YMCA fitness routine, Fitbit, WW

I always get to the Emotion, Spirit, and Mind, but the Body area moves up and down my priority ladder depending on my day's schedule and what it brings. Also, I have an A.D.D. issue that causes my thoughts to fly hither & tither at times which causes focusing difficulties which leads to consistency difficulties and feelings of being overwhelmed. I have been working on better time management so that I can better meet each area of my life. It is getting better, but still has a little ways to go.

Where could I use some more passion? Well, there are probably several:

1. Friendships/Relationships
2. House Cleaning/COZI
3. Weight-Loss efforts - healthier eating, less drinking, more fitness

Linda asks us to choose just 1 area to improve. Eating healthy more times is it for me. She tells us to -

Fire Up You Actions!
Create A Little Spark!
Build A ROARING Fire!
Make This Your PASSION WEEK!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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Day #12 Success Somewhere

This lesson seems to be coming up everywhere in my life right now:

SP Four Corners Challenge - One Small Step At A Time
Perfectly Yourself - Do The Right Next Thing
100 More DWL - Day #8 Set NOW Goals

This also reminds me of a lesson from the Beck Team where we are reminded to reward ourselves for every accomplishment we achieve no matter who big or small.

There were a couple points that Linda made which really resonated with me:

1. Small Success will motivate you forward to the next step.

2. Each time you successfully complete a task you build confidence in yourself and reinforce the belief.

What is one thing I can successfully complete today that matches my goals?

Ditch the negative self-talk!
emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/3/18 9:28 A

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Day #11 Never Give Up

Yup, doesn't that describe up?! Isn't that we are all here?! Because we never give up!

Over time I have developed a fitness routine. It took me years to figure out what I wanted to do and could maintain for the long haul. Sometimes the changes we make take longer than 3 days to become a habit and sometimes they seem to happen suddenly (even though they really don't).

From my experience I know that a change in routine can really throw me for a loop. Like when I had my hips replaced and could no longer jog after I had just worked so hard to learn how! It was such a discouraging turn of events for me that I felt lost for a time and never thought I would find an exercise that could replace this skill. However, I found my way back to a new routine. Exercise has become a habit that I can't imagine living without.

So even though I am one of those persons who will need a zillion years to lose this extra 20# I will keep working on a plan; looking & learning this that will help me along the way; and keep pushing forward.

I AM NOT A QUITER! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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Day #10 Do It In The Fear

I'm not so sure I would call many experiences in my life fearful. For me fearful was when my DH and I crashed on our motorcycle and had to get back on it to ride the rest of the way home. It is a similar concept to falling off a horse or bicycle. Or even when you trip and fall. You have got to get back up! You don't have any other choice. There is no Plan C !

Linda recommends taking 20 seconds being strong against the challenge you are facing. I have 2 outings today when I need to be strong. I have written my Plan out for lunch and dinner. Now all I have to do is be strong and not waiver for 20 seconds.

LETS BE STRONG emoticon


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/3/18 9:23 A

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Day #9 When To Use Plan B

I have had to rework my entry since I am posting this several days AFTER the fact.

My Plan for our Girl's Night boat ride did not go as planned. I had fun, but was disappointed and discouraged the next day and the w/e food & fitness forecast did not look much better. And it wasn't. I always seem to rally on Sundays and set myself up for a fresh start on Mondays. I have used Monday as a reset day more times than I can count. I have let my weight-loss efforts slide down on my priority list.

I have had a Plan B many times, but they never seem to work for me when I am face to face with my demons at any social event. I am wondering if it is because my Plan B is just in my head and not down on paper (Written In Stone!). So for this assignment I have decided to take each day (yes, EVERY day has a social event on my calendar!) and write out my Plan A and Plan B to see where I need to make adjustments.

Today I am having my dad for dinner - do I follow the narrow Plan A or the wider Plan B? I'm feeling very relaxed today and so I think I can stick with Plan A. I know, however, that there are times when I definitely need to figure out a Plan B in advance.

Now to carry it out.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/3/18 9:14 A

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Day #8 Set NOW Goals

This lesson goes so hand-in-hand for me with yesterdays lesson about making small shifts in our daily lives to overcome the things we seem not willing to change. My focus was to make small changes in one thing at a time so I would not become overwhelmed. Today's lesson talks about simplifying your plans and using small steps which are more manageable and can be built into larger steps as time goes by. I am already applying this concept to some other areas of my life as I make a daily "To Do" list and mark off at the end of the day what I got done and transfer the things I did not get to over to the next day.

TODAY I WILL -

1. Abstain from Happy Hour when my dad comes for dinner.

2. Be mindful when I eat and recognize when I am full.

3. Make healthy food choices.

I see that I can easily apply this technique every day when I set my daily focus towards my life goal of living in BALANCE.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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7/3/18 8:54 A

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Day # 7 Not Willing To Change

In your eating and exercise goals, what are you not willing to do? What do you keep holding on to, even though it affects your weight loss or ability to maintain?

Today
• Identify several things you are not willing to do.
• Decide how you could make small changes in those areas and get past them.
• Record your new plan and follow through with it today.

I always seem to be running several days behind (today is Day 15 and here I am at Day 7)! I did make a few brief notes in my Magic Book, but really didn't say much. So now it is time to really give this some thought. Like many I have already given up many things 98% of the time - full fat dairy products, butter/margarine, coffee creamer, salt, less carbs, night time snacking, fast food, junk food, sweets.

So what is standing in my way?
1. Consistency stands in my way lately. I have a great fitness plan. I just need to do it.
2. Alcohol is a big part of my issue - many social events, wine with dinner, Happy Hour beers on our patio or porch. There always seems to be something.
3. I seem to be unwilling to give up all of the buffet, appetizer, and/or junk food offerings when I am in a social setting like this past w/e when we went camping with friends.

Linda suggests we make just a little shift in our behaviors. For me that means addressing one thing at a time so I don't feel overwhelmed. Compromising just a little. Not looking for perfection.

My plan is going to be to stick to the goal I already have for myself, but have not been willing to follow:

0-2 DRINKS PER DAY ONLY!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/28/18 9:02 A

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Day #6 Monday Diet

Linda describes a scenario that I can relate to - Here come the w/e ( it can be any day for me ). Feeling physically exhausted or emotionally drained after battles with stress, depression, or loneliness. Looking to food for solace.

Like some of you, I too am retired and so one day can kind of run into the next without much definition. We are, however, frequently more busy socially on the w/e. That just seems to be when a lot more activities/events are happening. It is easier for me to stick to my plan Monday - Thursday and then comes Friday! Along with the w/e being busier, after years of working, I still deal with the mentality of TGIF! Let's Celebrate! and end up off plan. Come Monday I am thankful for a fresh start.

Linda also made a couple comments that resonated with me:

1. The Monday Morning Syndrome is related to the human condition and how we seek pleasure, nurturing, and comfort.

2. When your Heart Bucket is low you need to fill it back up!

Many of the things that stress me out are coming to an end and I need to start focusing on refilling my Heart Bucket. Being outside and working in my flower gardens are 2 things that I absolutely know will help nurture me and I will be on the lookout for more of those absolutes to apply to me life so I can get over the Monday Syndrome.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/27/18 8:43 A

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Day #5 No Willpower

I cannot count the number of times I have told myself this - AFTER the fact when I am lamenting over my poor choices. Yup. Linda reminded me that willpower is an EXCUSE. Willpower is a FLAWED BELIEF. Willpower IS NOT something you either have or don't have. Willpower WILL NOT fix your weight-loss struggles. Willpower is a CHOICE.

Last Wednesday I was so disappointed in my poor eating choices. My lack of willpower despite having a plan. It was my undoing. This is my struggle. I cannot seem to come up with a plan and stick to it. I rapidly descended through all of the days we have covered so far:

Day #1 - I'm so discouraged!.
Day #2 - I didn't do it perfectly.
Day #4 - I lost my focus.
Day #5 - I have no willpower.
Day #3 - I failed. I can't do this.

emoticon

The CHOICE is mine!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/26/18 9:16 A

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Day #4 Today I Am On My Plan

Today's lesson really resonated with me. If I could keep my focus throughout the entire day, or when I am in challenging situations, I would have reached my weight-loss goal a long time ago!

I have used Linda's suggested technique before - for a few hours. I have also used the suggestion that I read somewhere (here on this Team? or a different lesson from Linda?) to drink a full glass of water at the start of each day - for a few days. See what I mean about staying focused?!

I need to find a very strong reminder for myself. Some way of checking in with myself frequently to see if I am maintaining my focus. I use my Fitbit alarm to get myself out of bed in the morning. Maybe I will try to use it for an hourly reminder system.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/21/18 10:05 A

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Day #3 What If I Fail?

This brought to mind my difficulties last week at a luncheon buffet. I was SO SURE that I was finally free from the stress that this event has caused me monthly for the past 2 years. I went with a plan to resist (as I did every month). I felt confident this time (I was determined every month before too). I failed (again)! Same story, different event, last evening at a Girl's Night boat ride. The temptation was just too much for me. I am a very logical thinker, organizer, and planner. But apparently not when it come to food!

My Fear - I will never be able to resist buffet style events.
My Emotional Response- That I am a failure and unworthy.
Action Plan - 1. Keep these kinds of events to a minimum for now.
2. Ask myself WHY do I want to eat this food BEFORE I put it in my mouth.
3. Try, Try again!

I have another event centered around appetizers & drinks this Friday. I am so fearful of failing again that I have been contemplating telling them I can't come rather than putting myself through the torture of temptation.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/19/18 10:49 A

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Day #2 I'll Start Tomorrow (Obstacles)

I have had this "tomorrow" attitude for way toooooo long! I related to Linda's story - I will do o.k. for a while and then I will start to "mess up" little by little, day after day. This has gotten me nowhere towards reaching my weight loss goal.

Some will proclaim it is Persistence not Perfection that gets results. This does not work for me because being persistent only goes so far if you are having issues with daily mess ups. Motivation and finding my "why" has been difficult because, again, like Linda's example, I tell myself "I'm not really that overweight (20# from goal). There are others worse off than me. My weight does not interfere with my health."

When I give this serious thought I see that I have let any number of excuses get in my way. Other than that, ONE of my obstacles is my busy SOCIAL SCHEDULE. There is no getting around it. Socializing for me always involves FOOD & ALCOHAL.

My plan is: 1. Replace alcohol with Flavored Water
2. Allow no more than 2 drinks per social event
3. Use single-serve wine
4. Have a healthy snack available even if I eat the entire bag of carrots!
5. Breathing Relaxation exercise
6. Frequent +self-talk until event is over - You Can Do It for 30 More Minutes!

I will have an opportunity to test this plan Wednesday evening as a group of us girls are going out for a boat ride (with no bathroom ).



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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6/18/18 10:38 A

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100 More DWL Day #1 Others Have Done It!

I don't have any close friends who have been successful at losing weight and then keeping it off, unfortunately. I do have a couple of thin friends who I can look to for good examples. For now it is my SP and WW friends that I watch and listen to.

It looks like NEVER QUIT is the common theme today! I actually worked on this lesson yesterday because in the past I have found that it all gets covered very quickly and I don't have enough to time really give good thought and application to the lesson. I'm also going to start a new Report page for these lessons so I can measure my progress in the future - I'm sure we will revisit it again just as we do the 100 DWL book.

Here are some tips I came up with when I thought about people who have been successful:

1. Stick to your food plan - calorie count, low carb, WW points
2. Stick to you fitness schedule- if you don't have one, develop one & add it to your calendar
3. Portion control - measure & weigh everything
4. Track, track, track
5. Set your intention at the start of very day - My focus today is _________.
6. Remind yourself frequently - OTHERS HAVE DONE IT AND SO CAN I ! !


Edited by: FUNLOVEN at: 3/4/2019 (10:23)
Sue

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LIVE-BREATHE-ENJOY LIFE!
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