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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,667
7/19/19 8:58 P

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emoticon DAY #99 emoticon

Day 99 - Do the work

I wont tell you that it's easy to do the work because its not! But when you keep pushing yourself to do the work, you'll be amazed at what you can accomplish with your weight-loss goals.



Today

Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
-Injury and illness
-Life stresses
-Laziness

Determine whats needed for doing the work in these areas. Write a plan for this.
-Injury and illness: do what I can, when I can, only if it is 10 minutes

-Life stresses: meditation to relax

-Laziness: positive self-talk to motivate me to get moving and take action

Do at least one thing today that demonstrates that you are doing the work.
Read inspiring and motivating thoughts.



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.4 
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JUNEPA's Photo JUNEPA Posts: 14,198
7/19/19 1:48 A

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Day 99 Do the work

I wont tell you that it's easy to do the work because its not! But when you keep pushing yourself to do the work, you'll be amazed at what you can accomplish with your weight-loss goals.

Today

Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
Determine whats needed for doing the work in these areas. Write a plan for this.
Do at least one thing today that demonstrates that you are doing the work.

Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.

Menopause is no fun. Metabolism is lower, which means daily calorie cap is lower. When I work out, I get tired and don't make the increases in strength and fitness gains I made before menopause while doing the same exercises. And my fitness doesn't last as long, I have to continually work out, 3 cardio and 2 ST per week, or my fitness will decline. No coasting like when I was younger. I must be mindful and vigilant about what I eat and I have to push through feeling hungry sometimes if I want to stay the same weight. When I was younger, when I was more active and just a bit mindful of what I ate, I could lose weight and I don't remember being hungry. I am trying to find a groove of good habits that are default mode to keep me fit and at goal weight without having to put so much mindful effort every day and, it seems like, all the time. I have made some gains in habits, I rarely binge, I used to enjoy binges and then just eat less for a while, now I don't want to binge any more, and I mostly don't. I am more aware of nutrient-dense foods and calories, I used to just reduce calories, now I am mindful of getting enough protein, healthy fat, minerals, vitamins, fibre, water. I have developed some good exercise habits and I love cardio exercises. I used to think working on the farm and keeping house kept me active enough. Now I exercise in a balanced way and know to besides cardio and strength fitness - posture, balance, flexibility and agility is important too. I know that social support helps, I used to try to do everything on my own, set my goals, try to reach them. Now I have IRL hiking and exercising friends and lots of awesome Spark support from teams and friends which whom I share my goals and report to.

Determine whats needed for doing the work in these areas. Write a plan for this.

I am trying different approaches to reach my goal of making good habits that support good health, fitness and weight. I am trying to make my habits automatic, so I don't have to put so much time and effort into healthy living. I hope to free my efforts for more creative and productive living.

Do at least one thing today that demonstrates that you are doing the work.

Today I had fun doing the 5 tasks. I didn't do my 1984 reading but had a productive day getting tasks done, listening to music, going to Tai Chi and reflecting and being grateful at the end of the day


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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GOCALGAL's Photo GOCALGAL Posts: 5,161
7/18/19 4:44 P

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Another gem of a lesson and so timely. Lots going on right now but it's not an acceptable excuse for me to not do the work and risk undoing all of my hard work. I have written goals for today to get my focus and awareness back on track ASAP. So far so good. :)

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
7/18/19 1:25 P

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Doing the work hits home for me too.

After I ate my lunch at work today I was really conscious of a desire to go and stuff my face with something I shouldn't .................. but I also know that if i want to stop my weight going up and up, I have to be STRONG!

I have come home and had my planned bowl of berries and yoghurt with seeds.

I don't need to EAT anything else today.

I want to get to a place where I can 'do the work' of getting my core strength up to a good standard. I'm very lazy (?) when it comes to really hard workouts.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,835
7/18/19 11:35 A

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Do the work. Definitely hits home with me. I know what to do, how to do it, and now I must do it.

Reminds me of the first lesson in 100 DWL - commitment vs interest.

Babs
SW Illinois - CST


 Pounds lost: 3.0 
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FUNLOVEN's Photo FUNLOVEN Posts: 2,592
7/18/19 10:22 A

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DAY #99 DO THE WORK - ROUND 2

During Round 1 I identified with Linda's example, Alice, who blamed others and life situations for her weight loss struggles. I have changed my view since then. I now truly accept that I have no one to blame but myself!

As I reread today's lesson I related more to Sheila who always took the easy path. Absolutely! After all who likes a life that is always hard?! Who wants a life that is all work and no fun?! Not me that's for sure.

But the second half of Sheila's statement gave me pause - I was "coping" every day instead of being willing to make my life better. Yes. I think this might be what I do. I turn to food and/or alcohol as a coping means that seems to make my life better instead of looking at the situation at hand, giving it some thought, and finding a solution to what is truly the situation.

I friend recently recommended that when I feel myself become frantic as I search for something to eat or drink (when I'm not hungry/thirsty) that I might consider S-L-O-O-O-W-I-N-G way down so I can stop and evaluate what's going on in my head. So that is going to be my plan.

S-L-O-W D-O-W-N!

Sue

Michigan - EST

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


 Pounds lost: 37.0 
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THETROUT's Photo THETROUT Posts: 1,715
7/18/19 8:07 A

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Identifying barriers & excuses - This is deep thinking for me. I need to give this some time to mull in my brain.

Edited by: THETROUT at: 7/18/2019 (08:07)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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DSJB9999's Photo DSJB9999 Posts: 6,641
7/18/19 2:42 A

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100 More DWL - Day 99 Do the work (some ideas borrowed from Maria, thanks)

Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
Fooling myself that snacking and unplanned eating aren't a problem!
Just as I am at my target weight I don't need to 'overeat' and get it back for my next Weigh In 4 weeks away. (so far I have always achieved this but if I don't manage my eating ..... )
Remind myself that doing the work is not boring or unfair, its SO WORTH IT!

Determine whats needed for doing the work in these areas. Write a plan for this.

Continue doing what works: Plan meals for next few days for us all and shop accordingly.
Box up the chocolate in the fridge again to make is 'easier to ignore'. Take a "pause" when needed, hold my ground as much as possible, Never quit.

Do at least one thing today that demonstrates that you are doing the work.
Write down my intake in my food diary as I haven't done that for a few days, also write the positives and achievements in my general diary.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
FUNLOVEN's Photo FUNLOVEN Posts: 2,592
9/24/18 5:04 P

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Day #99 Do The Work

Linda tells us that her successful clients are will to do the work which involves overcoming the barriers and excuses that keep me from my goals. She tells me I have to manage my life without using food as a solution. And, that I will have to do these things for the rest of my life!

As I was reading her client examples I was wondering which one would sound like me. Alice seemed to be close. I blame other people and/or situations as the cause for me not losing weight. If I stand alone, I can do fine most of the time, but add other people and life into the mix and I am easily derailed.

I need to stop making excuses and accept responsibility for my choices!

I really like the quote Phyllis shared today. And I really like the idea Maria has about writing down the sabotaging thoughts she has (this is a Beck lesson which has several steps to it, but I like Maria's simpler approach).

RESET! ! !

Sue

Michigan - EST

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


 Pounds lost: 37.0 
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,835
9/24/18 1:37 P

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Do the work! It is definitely 'work' but well worth it. For years I would not share my goals and needs with family and friends. Why? They could 'see' that I was not at a healthy weight, living a healthy lifestyle. I only hurt myself. I receive encouragement and support now that I 'share' more of what I want and what I need.

Sometimes it's the little things too, i.e. be prepared and plan ahead. They aren't so little in reality but more minimal in time. In other words, exercises takes more time. Planning and preparing can take as little or as much as I put into it. I plan my grocery shopping. I plan on the healthy foods I need for ME. I clean and cut up veggies. I wash my grapes and pick them off the vine, put them in a container so that I don't have any excuse not to eat something healthy. I wash and cut up berries, etc. I'm worth it!

Always always work at thinking positive.


Today is a new day, and I am planning on having a new attitude. I have my meals planned for the next three days, that is so important.


Babs
SW Illinois - CST


 Pounds lost: 3.0 
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GOCALGAL's Photo GOCALGAL Posts: 5,161
9/24/18 9:59 A

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Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
Negative self-talk, excuses and fooling myself that I can get away with snacking and unplanned eating and not see scale creep. Allowing myself to realize (but overcome) that always doing this necessary work can sometimes be boring, not fun, feel like it is not fair.

Determine whats needed for doing the work in these areas. Write a plan for this.
Continue doing what works: studies like this, challenges, goals, finding new ways to tweak my efforts to keep it different and fun. Take a "pause" when needed, hold my ground as much as possible, Never quit.

Do at least one thing today that demonstrates that you are doing the work.
I continue to write down my sabotaging, faulty thoughts daily along with reasonable responses to counteract them. This has proven really helpful.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

GLORIAZ's Photo GLORIAZ Posts: 1,326
9/24/18 7:39 A

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Do the work! Yes, I have no one to blame but me. Its all based on decisions I make.......mentally and physically.
I had lunch with a friend yesterday. Her favorite dessert was on the menu.....coconut cake. I could have blamed her for joining her in dessert, but I was too weak and gave in. I have to be strong and remember why I am on this journey.

Today is a new day, and I am planning on having a new attitude. I have my meals planned for the next three days, that is so important.

I will read all the messages from my friends here and feel inspired. Thank you!



Edited by: GLORIAZ at: 9/24/2018 (07:42)
One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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MAWMAW101's Photo MAWMAW101 Posts: 12,419
9/24/18 6:38 A

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Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
SIMPLIFY:


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CAT125's Photo CAT125 Posts: 28,404
9/24/18 6:22 A

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Day 99 Do the work



50 + 50

I need to lose 100+ pounds. This junk has got to go!



Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


 Pounds lost: 11.0 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
9/24/18 5:53 A

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Today's lesson really resonated with me. I do feel that it is my lack of willingness to work hard that makes maintaining my health & fitness more difficult! Being unwilling to do the work is my barrier! How to identify these barriers? Hmm... these two examples are a start:-

Molly: "I had to learn to feel again"
Sheila: "I had to stop taking the easy path."

For the feelings I will continue to keep working through the 100 Days material. Perhaps a feelings journal might help.

For going out of my comfort zone I will continue to work through the 100 Days material and use Spark Challenges to keep me trying new things.

Today I will use the emoticon thread to identify a feeling, and do a Spark 10 min cardio workout (which I usually avoid!)


Edited by: SWEETENUFGILL at: 9/24/2018 (06:05)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AURA18's Photo AURA18 Posts: 11,050
9/21/18 7:58 P

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Day 99 Do the work - to maintain healthy behaviors. bit.ly/2OFTxIM
Still working on nutrition, supplements and exercise + increasing time for supportive activities. During kitchen makeover I'm getting rid of baking supplies. Desserts are for special occasions away from home. bit.ly/2xvfnrH emoticon KitchenTools bit.ly/2DhLAYS
Barrier emoticon lack of motivation - I can emoticon and write in journal

Edited by: AURA18 at: 9/22/2018 (09:45)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
5/8/18 10:32 P

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Day 99 Do the work

I wont tell you that it's easy to do the work because its not! But when you keep pushing yourself to do the work, you'll be amazed at what you can accomplish with your weight-loss goals.

Today

Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
Determine whats needed for doing the work in these areas. Write a plan for this.
Do at least one thing today that demonstrates that you are doing the work.

Link to Day 98
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021213


Link to day 100
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021226


Edited by: FOCUSONME57 at: 5/19/2018 (17:33)
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