Ok, Time to Listen to The Little Voice

I found this poem a few months ago while I was researching something entirely different.  I really liked it and after reading your post it came to my mind.  It seems to fit how I feel.  Some may call it Nature, Love, Transformed, others may call it the still small voice.  But either way, it's probably time to listen.

“O Life,
How oft we throw it off and think, — 'Enough,
Enough of life in so much! — here's a cause
For rupture; — herein we must break with Life,
Or be ourselves unworthy; here we are wronged,
Maimed, spoiled for aspiration: farewell Life!'
— And so, as froward babes, we hide our eyes
And think all ended. — Then, Life calls to us
In some transformed, apocryphal, new voice,
Above us, or below us, or around . .
Perhaps we name it Nature's voice, or Love's,
Tricking ourselves, because we are more ashamed
To own our compensations than our griefs:
Still, Life's voice! — still, we make our peace with Life.” 
                                                                     ― Elizabeth Barrett Browning

Courage

“Courage is required to make an initial thrust toward one’s coveted goal,
but even greater courage is called for when one stumbles
and must make a second effort to achieve — President Thomas S. Monson

Oh no, I suck again! Week 8 or 9 Anti-Goals

This shirt pretty much says it all.....

That's correct friends,

Truly I do.  If the incomparable David Hasselhoff were to meet me on the street he would say

I pretty much haven't been doing well with ANY of my wellness initiatives.   My feet and legs have been hurting so I've stopped walking over the past three or four days, I drank some Mtn Dew (aka the nectar of the gods) last night and that's really bad because now I'm craving it.  I'm not eating on my schedule anymore and we haven't had hardly any veggies in our house in a week or two.  I'm very frustrated with work, church, physical health, and emotionally, I'm not doing well either.  I'd say I pretty much suck.  The jury is still out on if I care and if I'm going to make another go of it. :( BOO!

I'm glad that you're doing well though.  It may guilt me into making changes myself so I hope you don't quit like I did.

Goals for this week:  1) Survive.  2) Try not to binge...too much.  3) Sleep way more than necessary.

This is my post.  That is all.

I'm still here

I have been doing stuff, I promise! I just haven't documented it. So here I am documenting it. :)


Anyway!
I have been doing arm exercises to tone up the arms so I am going to continue with that. About every other day.
Just doing 8 lb weights
Biceps: 3 x 15 reps
Triceps: 3 x 15 reps

I got my treadmill! Now I just need to set it up!
I have been getting a lot done around the house this weekend. Organizing makes me feel so much more capable of getting things done. Chaos in my home creates chaos in my mind so I am chipping away at organizing my house and getting rid of papers and things I just don't need in my life.

I have also been working on my mental state. I picked my uke back up plus I got a new one! It has been a real joy to get back at this because I do enjoy it. I got new strings for my guitar too so I am going to start playing around with that a bit. You are welcome to come over and have a fun jam session anytime! :) I have a vibraslaaaap.... :)

I am going to continue working on these things this week. I have girls camp so I will be pretty active for a couple days. It will be nice and refreshing to be in nature and having meaningful and relaxing fun.
I have really been quite stressed lately so focusing on my mental health has been really important for me. Do you think this is what you need too?

Go Steve! Way to go with the walking and activity! What are we doing in the diet department? We can make it really easy I promise. :) One thing that helped me to start eating healthier was to have an apple a day. That's it. Don't worry about the other stuff. Just eat an apple a day. It's healthy, filling and also makes you feel refreshed so you might tend towards wanting healthier choices throughout the rest of the day. Try it!

Sara's Week #7: June 10 - June 15 Goals and Weigh In

Wow... last week was a mulligan week. But I am back and ready to accomplish things.
So the big reason is that I was busy preparing for a job interview. I got it done and I should find out this week if it will be offered to me.

Weigh in: 123.5 lbs (I lost 5 pounds of water weight from dehydrating on Saturday at the Scottish Festival)

Goals for Sara's Week #6: June 3- June 8
1) Prepare for Interview by answering at least 5 interview questions daily.- I prepared, not exactly like this but I did a bunch of preparing.
2) Drink 6 cups of water daily- I need to get back on this, I think I have been trailing off.- I did horrible on this so I will keep it for next week.
3) Organize my main living areas so they are beautiful by Thursday Night- Ummm... No.
4) Strengthen relationships- this is a goal I have been thinking about and working on a bit over the last couple weeks. I am trying to get to know and chat with people more and have more "human-to-human contact" as President Strong would say. I'll have to post about this sometime soon. He gave an amazing talk in Relief Society a couple weeks ago.- YES! Done. I made a ton of friends this weekend at the Scottish festival in addition to really trying at work. This one feels pretty natural now.

 Sara's Week #7: June 10 - June 15 Goals and Weigh In
1) Drink 6 cups of water per day
2) Italian lesson 3 times this week
3) Set up treadmill

I think that will do me for this week. :)
STEVE!!!

This week's goals and a motivational poster

Traveling For Work

Hi Sara!   I'm traveling for work this week so I don't have time to do a proper entry and no way to weigh in and stuff.   But,  I did want to do a post and I have a couple of goals, AND I found this cool motivational poster.

So, Just like this picture, I must be strong this week.  It will be hard at a conference but I will do it!   So, my goals are:

1) Get over 6000 steps on my pedometer a minimum of 5 days this week.

2) Not drink any soda-pop at the conference unless it is ABSOLUTELY the only thing available.

Happy running this week.   May the force be with you!

Sara's Week #6: June 3 - June 8 Goals and Weigh In

Goals for Sara's Week #5: May 27- June 2
1- Redo measurements! almost done...
Measurements on 6/2/13 after about 1 month in!
How I feel: The biggest thing is I feel like I have enough energy most of the time to do what I want. I haven't noticed being overly tired when I got enough rest the night before. My skin is looser too. Haha. weird. I didn't expect that. Hopefully the measurements will agree or else I'm crazy. I am feeling very happy mentally lately as well. I think running/exercise does a whole lot of good. seriously.
Weight= 127.2 lbs
Waist Circumference Upright= 
Resting Heart Rate=
BMI=  (Calculate your BMI HERE)
Mid-arm circumference, both arms, hanging relaxed at your sides= L- ; R-
Maximal thigh circumference, both thighs, while standing at ease=L- ; R-
Maximum number of consecutive push-ups=
Maximum number of consecutive sit-ups=
Run one mile as fast as you can= 9 min (down a full minute!)
Can you touch your toes=

2- Start back up on the marathon training- I did this. I went twice this week (both about 4 miles) and goal #3 will tell you why I didn't get out more. I felt really good though while I was running. It didn't feel labored. I think the big adjustment is just working my way up so my knees and brain can handle it. I found a really pretty route running along main street and then turning down about 1950 north to go back to my house. The house across the street from 1850 North on main is so cool. I want it! It was such a nice run tonight (Saturday). It was cool and very pleasant. I love this little town. There are so many cool charming little houses and yards along main street. :) I really enjoyed it. 
I think that running 5 times a week is actually too much. Just running twice per week this week actually felt easier than before. So I think I will try to run only 3-5 times per week and do strength training the other days.

3-... Work is so crazy. I have to make a big decision with this. I'll post about this after I have made the decision public. - Decision made. Sooo.... I am actually applying for a new position! Whhhaaat? Yeah, I know right? So I actually typed up a big long email to you last Tuesday and then decided not to bore you with the details, haha, but I have applied for an upper management position as the Pharmacy Support Services Manager. This person is responsible for the procurement and distribution of medications throughout the University Health Care System. It's kind of a big deal. ;) haha. It is for me at least! Want to know the coolest part? They asked me to apply! Bahh. I wasn't even thinking about this open position as a potential for me until one of the directors asked me to consider applying for it. I was pretty deer-in-the-headlights when he was talking to me because I was caught so off guard but as we talked things came together and it made perfect sense why they think I am a good candidate for the position. Anyway, pretty cool. I don't know if I will get it but I'm in the running. That took up a lot of my time debating about it and then updating my CV and writing a cover letter and schtuff. So I had zero time to run. I was working long hours too because I had to staff all week on top of doing some projects so I just lacked time this week.

This week I played a challenge game with my friend Kevin. The goal was to be the first one to use either one of the following phrases in a casual conversation with someone.

"That's as mad as a bag of ferrets" OR " That's just not cricket."

I am proud to say that I won. I used both in casual convo before he did. Haha. Huzzah!
Now, I challenge YOU! Next week you have to use one of these sayings in a casual serious conversation. Hehe. It will make you smile big when you do it! Consider this part of your mental well-being progress.  =)

Another cool thing.... I organized my "workout room" and bought a treadmill! So now I can run anytime I want. This will help me achieve my half marathon goal as well as just be a good outlet for me. I got the Sole F80. My buddy recommended this one. He says he loves it and it is the one that Hilton and other hotels use.

Goals for Sara's Week #6: June 3- June 8
1) Prepare for Interview by answering at least 5 interview questions daily.
2) Drink 6 cups of water daily- I need to get back on this, I think I have been trailing off.
3) Organize my main living areas so they are beautiful by Thursday Night
4) Strengthen relationships- this is a goal I have been thinking about and working on a bit over the last couple weeks. I am trying to get to know and chat with people more and have more "human-to-human contact" as President Strong would say. I'll have to post about this sometime soon. He gave an amazing talk in Relief Society a couple weeks ago.

I'm feeling pretty good. I'm happy with the progress despite my imperfections. :)

To Steve-O: How are your feet doing? Any changes? Let's make our next appointment. We are a little overdo. We can meet for subs (or whatever) or try out a delicious smoothie or something. Let's do this thing. The Salt Lake Scottish Festival is next saturday all day if you are interested. We compete in the afternoon at 2:50 and 5:15. FYI.

Guffaw.

Sara's Week #5: May 27- May 2 Goals and Weigh In

Steve-o,
.... Haha. I say this is our throw away week! I knew there would be one here and there because that is absolutely life but that does not mean we are quitters!

I ate pretty healthy this week. Went to Famous Dave's for dinner with the band and had some yummy grilled salmon with broccoli and grilled pineapple. Soooo gooood! Eating out doesn't have to ruin your diet and it can still taste good. Someone once told me a good piece of advice:
When you eat out, choose something just a little healthier than what you might normally get. That's it. And you're making progress. Instead of the crispy chicken BBQ salad, I opted for the salmon and it was sooooo good! Both delicious but one will make my body happier. :)
Realistically, you will likely enjoy whatever you eat at a restaurant whether it is healthy or really bad for you (and likely you will go away feeling sick if you choose the less healthy route). They are there to cook good food in general right? So focus on the less fattening meals at restaurants. You won't be disappointed in the food and you will be happier with yourself. Don't forget that this is a lifestyle change. Don't try to struggle against who you want to be. Take charge and eat what you really want to be eating for you to feel your best. It takes practice but I promise it WILL get easier. It takes time to break long-term habits but it is 100% doable with repeated practice. You can reach a point where you won't crave those unhealthy things. You will want to eat relatively healthy 90% of the time and then enjoy a treat here or there if you want (and those treats are extra good since you don't have them all the time).
Does that help at all? So try choosing something that is a bit more healthy than you would normally get. Try to eat at restaurants that have a healthier options if you have the choice (ie: KFC is not going to have many healthy options if any whereas a sub shop or even a restaurant for take-out has healthier options).

Weigh In: 127.2 (up some)

Goals
1- Complete 1 task off of To-Do list every day- I think I did this pretty well. This week was a bit crazy and a bunch of things got added to the list but I was constantly checking things off the list too.
2- Continue marathon training- EPIC FAIL; mulligan
So I didn't run at all this week. I started out sick and just recovered enough to start running right when I went out of town and I forgot my stuff! Sheesh. Dumb.
3- Practice band for 15 minutes per day- CHECK! I had to... and I did fabulous this weekend because of that goal! It really helped!

Ummm.... are we to freaking 1 month?! Did that not go by faster than ridiculous!? It's time for measurements!! You going to measure?

Goals for Sara's Week #5: May 27- May 2

1- Redo measurements!
2- Start back up on the marathon training
3-... Work is so crazy. I have to make a big decision with this. I'll post about this after I have made the decision public. ;)

Huzzah! Back on the bus kids!

The little things

You said you wanted me to find and post more inspirational posters.  Here's the first of many that I've already downloaded.  I'll keep on posting them sporadically and based on this quote I'm going to take off my shoes get rid of the pebbles this week.

Hit a wall, need to go over.

Oh Holy LOOSER! Not you...Me!

So this week was tremendously bad.   We had some team members from one of our vendors come into town for a few days and it killed my whole routine.  At the same time Aspen is feeling pretty sad right now and I've been easily talked into way over-eating, and way too many suites.  The one thing that I can says is that at least I'm still off of the soda.  My goals for my last post were:

Goal 1. I will loose at least 3 pounds this week (benchmark = 230).

             - I actually gained weight this week.  Back at 233.  No Bueno, not happy with it. :(

G2. I will have at least 6 meals this week that contain only whole foods.  The remaining meals will be less processed and will follow the guidelines of the FoodLoversDiet for a fat-loss plate.

             - I did well Monday and Tuesday.  The rest of the week was crap.  Had business meals at both Brio and Flemmings and boxed lunches brought in from caterers.   I tried to stay somewhat healthy but I am was weak sauce.

G4. This week for exercise I'm going to use my pedometer to track my walking for a minimum of 5 days.  It is my goal to reach no less than 3000 steps per day.  This is the equivalent of approximately 2 miles using my normal stride length and will be a bit of a stretch for me. (Sad, I know).

             - I did well here until Wednesday and then I lost my pedometer.  One day I even went almost 9000 steps.  That felt good but not sure what to do without "my precious".  I may have to break down and buy another one.

G5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week.  I want to keep this goal active until I hit it regularly.

             - I had already worked about 49 hours by Thursday and then did another 10 on Friday.  When I got home, I pretty much crashed most nights.   I only read my scriptures twice.  What a sad sad week :(

G6. I will say at least 2 personal prayers on my knees every day.  I think I need to hit this one using the kneeling position before I take it off too.

             - Trying to be honest with you Sara and with myself but I am disgusted to report that I didn't say a single personal prayer on my knees this week.  There was one day (Thursday) that I didn't even say my bedtime prayer.   Maybe I'll get lucky and Heavenly Father will show up and tell me to repent like he did Ether...No, shouldn't hold my breath eh?....probably right.

Anywho, I'm trying so hard not to be discouraged but this week was brutal on any efficacy building.  So, I just have one goal this week.  Just one.  Here it is:

Week #5 Goals - May 26th -June 2nd

Goal 1:  I will NOT get discouraged this week and blow everything I've worked for over the last month or so.   Be active, Be active, Be active at least 5 days this week and Eat better, Eat better, Eat better 7 days this week.

Needs: I am going on a business trip to Orlando Florida soon and it shows every sign of being a HARD week to keep things up.   I need just ONE idea for how to pass on any unhealthy foods while I'm there.

Sara's Week #4: May 20- May 25 Goals and Weigh In

This Week!
Weigh In: 127.6 lbs (No Change)

1- Organize for 15 minutes per day- I DID IT! Got some of the office, kitchen and bedroom.
2- Continue Half Marathon Training per schedule (Mon, Tues, Thurs, Fri, Sat)- I did all but Saturday because I have a respiratory illness and want to recover so I can keep going next week. Maybe running at night in the rain was NOT a wise decision. ;)
3- Do at least 3 Italian Lessons- I DID IT!  Plus I got the audio CDs in my car so I can practice while I drive.


Granted I did a couple of these all today but I got it done all the same!

Half Marathon Progress:
5/13: 3 miles @ 13:40 min/mile
5/14: 2 miles @ 11:40 min/mile
5/16: 3 miles @ 11:12 min/mile
5/17: 3.6 miles @ 11:53 min/mile (my run in the rain)

Izzy is no longer welcome to go with me. ;)
Something that helped me remember what I needed to do was to have it scheduled in my phone so I would get an alert and it would remind me to organize or do my Italian lesson.

Other Wins:
I went to the store and got me some fresh produce and almond milk so now I can have my protein shakes again. Yippee!
I finished my book "Are We There Yet?" AMAZING book. You need to read it. Let me know when you want to borrow it..... I said 'when'....not 'if'.  ;D
My clothes are fitting better! Wahoo! My love handles are saying their last goodbyes! My legs are getting more defined. This is happening much quicker than I expected! My skin is looking much healthier.... people aren't lying! I really think it is the sweat coming out of my pores that just cleanses and detoxes my skin.... weird but awesome!

Things I won't do next week.... eat 2 bags of candy or buy cookies and cream ice cream. Ooops... I blame it on the marathon training. tee hee. =D But NO MORE. I felt gross after I ate it. I'll buy my Dreyers fruit bars instead for something sweet.

Week #4 Goals:
1- Do 1 thing on my To-Do List every day. ( I have a loooong list that NEEDS to get done!)
2- Continue Marathon Training
3- Practice band stuff for 15 minutes every day. I need to learn this crap! I got a comp on Sat.

Trick for this week. I am going out of town Fri early until Monday morning so I need a plan if I am going to do this thing

Mon- run 4 miles
Tues- run 3 miles
Wed- rest/ stretch and strengthen
Thurs- run 3 miles
Fri- run 2 miles or cross + strengthen if hotel gym
Sat- 4 miles
Sun- rest/ stretch and strengthen (maybe)

I will ask the hotel if they have an exercise room and do it at nights. If not, I will just run around the hotel or take someone with me.
I think I am going to look into a treadmill so I can do it at home at night. I don't want to get sick or taken.

Needs: Send me "what's up"s throughout the week! Find us some more motivational posters!

Sara's Half Marathon Training

Now that's dedication.... after work, 3.6 miles, torrential downpour, in the dark, crashin through puddles, mascara runnin' down my face, an extra 5 pounds of water soaked into my clothes and holding my humongous flashlight as a weapon. I'm in it to win it! Huzzah!

Sara's Week #3: May 13- May 18 Goals and Weigh In

Last week I accomplished my goals! Woot Woot!

I ran 5 days last week. Here are my stats:

5/6/13: 2.01 miles 9.43 min/mile
5/7/13: 2.04 miles 13:57 min/mile (sick)
5/9/13: 1.99 miles 11:34 min/mile
5/10/13: 2.71 miles 10:50 min/mile
5/11/13: 2.55 miles 13:32 min/mile
(I use MapMyRun app. It's cool)

I also organized my movie towers and got rid of some movies I don't need! Clean! They look nice. Bazinga!

5/12/13
Weigh in: 127.6 lbs (no change)

Goals for next week:
1- Organize for 15 minutes per day (Living Room then Office)
2- Continue Half Marathon Training per schedule (Mon, Tues, Wed, Fri, Sat)
3- Do at least 3 Italian Lessons- Tues, Thurs, Sat

I will continue to be aware of my fluid intake and try to eat healthy in general (less junk and processed).
Onward and Upward!! Let's do this Week 3!

Steve's Goals for week#3 May 13th - 19th

So two new updates to report:

First off, I did yoga for the first time EVER this week.  There was a beginning yoga class offered through work so I thought I'd give it a try for the meditation piece of it that was being offered.  I actually REALLY liked it.  I'm afraid that I'm turning into a hippy because of all the whole foods and yoga in my life.  What's next?  Greek yogurt on everything?  HA HA! (That will NEVER happen).   Anywho, the meditation part was my favorite and some of it actually hurt (either during or the next day) but it was a good alternative and stretching is important, so Yay me!

The other item that I think is cool is that I now have a pedometer.  It's crazy to me how much more sedentary I am compared to some of my co-workers that also have them.   It's making me wonder how they move so much more than me at work (although my output and productivity is higher!), HA!  I'm hoping to incorporate my new toy into this weeks goals.

Goal Review for Last Week

Goal Review
R1. I will loose another 2-5 pounds this week (benchmark = 232)
     So, I was within my goal loss target range and that feels pretty good.  233 was my final weight.   Keep that up and I'll be back into my speedo in no time!  HA HA HA!
R2. I will not have any sweet treats this week and will have at least 4 salads at lunch times, 2 cucumbers, 1 entire bag of baby carrots, and only whole fruits (with some protein on the side) for my snacks this week.
     I was too specific on this goal.  Specific is good but not that specific.  We didn't even have 2 cucumbers in the house this week.   I did do really well though. I didn't have any sweet treats until Sunday (it was Mothers Day).  I also did eat a ton of veggies and A cucumber, and a few fruits.  Bottom line is that while I didn't hit the specifics of this goal, I nailed the spirit of what I wanted to accomplish. 
R3. I will not drink any carbonated beverages or beverages that contain high-fructose corn syrup this week.  NONE!   I will also try to take Sara's blog post into account and have the average 1.3 liters per day of water that I should be drinking.  (I'm gonna need a catheter I think!)
     I did SOOOOO awesome on this one.  I didn't have a single carbonated beverage (even when they were offered to me).  I thought this would be the hardest but it wasn't.  It was easy.
R4. I will will do a bicept and tricept workout with my 10lb weights OR a 30 minute walk at least 5 days this week.
     I did this four days this week and then on the 5th day I did a bunch of work outside and helped Marty and Camille move so I counted that as my activity as well.   This one is still hard for me.  Super hard.  Sometimes it hurts just to do little things and I pay for it for days after.
R5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week.  I want to keep this one until I hit it regularly.
     GRRRR!  I didn't come even close this time.  I only did three days.  Half and I'm really bugged by it.  Not sure how to do better at this unless I maybe schedule it into my day (like an appointment with Heavenly Father) or something.   I really like when I read and study, I just don't think to do it except when it's super inconvenient (like while I'm driving to the grocery store).  HELP!
R6. I will say at least 2 personal prayers on my knees every day.  I think I need to hit this one using the kneeling position before I take it off.
     This one is staying on again.   I pray frequently but I need to be on my knees.  The quality is better and it feels more sacred.  I'm berating myself a bit for this.  No matter how good my physical goals are going, I need to always hit my spiritual, and mental ones.

New Goals for week#2 May 13th - 19th

Goal 1. I will loose at least 3 pounds this week (benchmark = 230). Man it would feel good to be under 230.  I don't think I've been that low in a couple of years.
G2. I will have at least 6 meals this week that contain only whole foods.  The remaining meals will be less processed and will follow the guidelines of the FoodLoversDiet for a fat-loss plate.
G4. This week for exercise I'm going to use my pedometer to track my walking for a minimum of 5 days.  It is my goal to reach no less than 3000 steps per day.  This is the equivalent of approximately 2 miles using my normal stride length and will be a bit of a stretch for me. (Sad, I know).
G5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week.  I want to keep this goal active until I hit it regularly.
G6. I will say at least 2 personal prayers on my knees every day.  I think I need to hit this one using the kneeling position before I take it off too.

-Needs: I'd like to know what you do to read your scriptures daily when you're having a super busy period.  How do you make it a priority?  What are some ideas you have?   I can find many in conference talks and ironically in the scriptures, but I want to get your take on it.   

Do you need anything from me?  You seem to be doing awesome but I'm here to help any way that I can.   Let me know!

I squeezed in my 2 miles before band today. I'm proud of myself for not just blowing it off because of my time crunch. I'm making this happen!

Steve Week#2 May 6th - 12th Goals and Weigh-In

"Don't Stumble Over Something Behind You!"   I love this.  I was just telling Aspen that I was a little upset with myself that I didn't accomplish all of my goals.  They seemed so simple.   But this is helpful.  Just move forward.  Forget about the past and come up with attainable goals for this week.  We can do this!

Quick update on my goals for last week:

Result 1. I will do a minimum of 30 minutes of activities that increase my heart rate 5 days this week.
    -This one was hard.  I only did activities 3 times this week.  I felt like junk this week VERY tired (went to bed early a LOT) and my body hurt.  It honestly kept me from doing well here.  I didn't feel like I could even do a 30 minute walk.  I like to make fun of Sara because she says to "do curls with cans o' potatoes!"  but I had the complete realization that she's right (enjoy this chica cause I probably won't say it very often - no matter how true it is o,_,o )   I can and should just do something even if it's not something as simple as walking. I have two 10 lb weights and I should use them.  See this weeks goals below.
R2. I will re-commit to the "FoodLoversDiet" because it encourages frequent meals, portion control, whole foods, and is diabetic friendly.  
     -  It was stupid to have this as a goal because I wasn't prepared.  We didn't have hardly any fruits/veggies in the house this week and it made it hard.  I was able to squeak out two days where I ate very close to the diet specs and tried to minimize how bad I was on several other days.   I'm going to keep this as a goal for this week and we're going to do way better.  Aspen bought me some whole foods, some cheeses for protein  a variety of beans for my salads, some cucumbers, tomatoes etc.  Should be much better.
R3. I will loose 2-5 pounds this week
     -  This one, I'm happy to report was achieved.  I'm now at 237 which is 4 lbs lower than my last week weigh in.  Yay me!  Not sure how it happened but as long as it wasn't a result of uncontrolled diabetes then I'm cool with it!)  
R4. I will limit myself to no more than 24oz of soda each day (I know this sounds wussy but I LOVE my soda and this will be a stretch goal for me).  I will also attempt to drink much less soda than this most days.
     -  This one was hard too.  I did pretty well though.  I only went over my 24oz limit on two days.  One because of a family party (Hello it's Cinco-de-Mayo!) and the other because of a communication error between Aspen and I.  Anywho,  I also had a call from a health nurse that I've been assigned to talk to at work.  We were talking about things and she said ZERO soda and sugary drinks from now on.  She wasn't cool with limiting it to like one can even.   SO, to recap, Ben reccomended that I get off soda pop, Sara has recommended that I get off soda pop, Aspen has recommended that I get off soda pop, my Dad has recommended that I get off soda pop, Mayor Bloomberg in NYC has recommended that I get off soda pop, the documentary "Super Size Me" has recommended that I get off soda pop.  Everyone says, "hey idiot!  take a hint and get off soda pop!".  Well ok world.  I'm gonna.  Now.  It's even the subject of one of my short term goals this week (see below).
R5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week
     -  I didn't get 6 days but I did do 4 days.  No excuses.  I should have done better.
R6. I will say at least 2 personal prayers on my knees every day
     - I did say at least 2 personal prayers a day this week but Aspen made fun of me one night for praying on my knees, I guess the way I did it looked weird, so I stopped kneeling.  I liked it better though.  There's something about kneeling that makes it more formal and makes you really think about what you're saying....
R7. I will work no more than 50 hours this week

     - I nailed this one.  I only worked for a few hours on two nights this week.  So I was only at about 45 hours this week.  This was a good improvement and I still felt productive.

NOTE:  I was going to do all my measurements and post them each week but, first off, it's a lot of work and I obviously am a lazy person or I wouldn't be in this mess.  Secondly, I'm not sure that would drive me that much.  SO, instead, I'm going to just post them monthly but I'll weigh in each week.  Coolio?  Is that all fair and stuff?

New Goals for week#2 May 6th - 12th

Goal 1. I will loose another 2-5 pounds this week (benchmark = 232)

G2. I will not have any sweet treats this week and will have at least 4 salads at lunch times, 2 cucumbers, 1 entire bag of baby carrots, and only whole fruits (with some protein on the side) for my snacks this week.

G3. I will not drink any carbonated beverages or beverages that contain high-fructose corn syrup this week.  NONE!   I will also try to take Sara's blog post into account and have the average 1.3 liters per day of water that I should be drinking.  (I'm gonna need a catheter I think!)

G4. I will will do a bicept and tricept workout with my 10lb weights OR a 30 minute walk at least 5 days this week.

G5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week.  I want to keep this one until I hit it regularly.

G6. I will say at least 2 personal prayers on my knees every day.  I think I need to hit this one using the kneeling position before I take it off.

Wish me luck!  I'm trying to recruit Aspen onto the blog posting as well.  So far she's been hesitant because she doesn't want to post her stats.  I told her that she can just put her goals on so we'll see what happens.  Do it pansy!  DO IT! :)

-Needs:  So, I was told to only take my Glipizide and Metformin (SP) with meals but this has been hard for me. Is it bad to take them without food?  Pharmacist Sara PharmD, this is your cue for a comment.  GO!

Sara's Week #2: May 6- May 11 Goals and Weigh In

Last week went pretty well and went by fast.
I accomplished my goals. Wahoo!

Wt: 127.6 (down 2.2 lbs) <-- Hmmm... maybe drinking water really does work well. This is also surprising because I ran out of my synthroid since last week so I hadn't had it for a week. I was dragging bad. I could hardly stay awake at work. I'm better now. =D

For this next week:
It's gonna be a biggie....
I have decided to train for a half marathon in August. The Beautiful Bountiful Half Marathon
Ahhhhhhhhhhhhh!!!

1. So I will be running 2 to 2.5 miles 5 days this next week and stretching and strengthening the other days.
2. Organize the Movie Towers.... dun dun dun. 

I like having 2 goals for the week: 1 food/fitness related and 1 mental/spiritual
It is doable!

Sara Update

.... why am I the only one posting?
I hear crickets. ;)

 I have been drinking 6 cups of fluids per day. It hasn't been extremely difficult but it has really helped me think about drinking water more so I am consuming more than I usually do. Win! I just got a new water bottle for work that will make it easier to drink more.... none of those screwy on lid junk bottles. I got me a camelback!
Plus I got a waterbottle with a filter for my upstairs bathroom. I would drink more if it didn't taste so nasty so I decided it was time. :)
I will finish up my measurements tomorrow. 
My goals next week are going to involve running. I want to start so I can get to my goal faster than next july.
On the mental side of goals, I gave my house a good deep cleaning in a few areas so I want to keep on organizing and deep cleaning small areas at a time. A clean/uncluttered house makes me happy and feel more organized.

What have you been working on!?
Totally text me any time you need help! That's a great idea.
I have some awesome motivational thoughts that I will post on here so you can refer to them anytime and I will keep adding some. I didn't think about that.
:)
Onward to Glory

I drank six cups of water yesterday! Wahoo!
And this morning I tested myself to see how long it takes me to run a mile.... 10 min.


Oh Steeeeeeve..... I'm waiting to see your goal for this week!
Don't make this complicated.... just write down anything and do it!

10 Can-o-potatoes Bicep Curls per day....

GIT-R-DONE!

Drinking Fluids: How much?!

Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total. 

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

• Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during and after exercise.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

Source Located HERE

Sara's Week #1: April 29-May 5 Goals and Weigh In

Weigh In: 129.8 lbs

My Goals OVERALL right now:

1. Be able to run a half marathon by June 2014
2. Fit in my clothes well 
1. Tone up the arms
2. Lose the love handles
3. Say bye to the thighs
3. Have energy to go do activities and feel good!
4. Emotional/Spiritual Balance
5. Speak Conversational Italian by July 2014 (Don't laugh!! Haha.... oh crap I laughed)

This Weeks GOALS:

1.  Finish my baseline measurements by Sunday
1. Do 1 per day
2. I will do my running measurement at the Park on Tuesday morning and use MapMyRun app to measure the time and distance
2.  Drink 6 cups of fluid per day
1. This is what I have always struggled with so I am starting at a reasonable goal
2. I will drink 2 cups in morning, afternoon, and evening to space it out
3. Keep water bottles filled in fridge for easy grab-and-go
4. Always keep a water bottle near me
5. Will use crystal light or vitamin water in between pure water to keep me interested
6. Will drink a cup of juice to replace 1 cup in the morning for variety

These are my goals for this week! Every week I am going to start my goals on Monday and end on Saturday really so I can post anytime on Sunday. I am going to try to keep these goals up when I start new goals the next week.
Obviously our goals are going to be very different but I look forward to seeing what goals you are going to have to see if I can try any for myself! Plus, I will start posting educational or motivational things that just seems relevant to us. :)

Sara's Baseline Measurements

4/28/13
Weight= 129.8 lbs
Waist Circumference Upright= 32 (<40 for males, <35 for females is optimal)
Blood Pressure= 109/67 (<120/80 is optimal)
Total Cholesterol =  164 (<200 is optimal)
HDL= 64 (>40 in males, >50 in females is optimal)
LDL= 90 (<100 is optimal)
Triglycerides= 48 (<150 is optimal)
TC/HDL ratio= 2.6 (<4 is optimal)
Fasting Glucose= 79 (70-99 is optimal)

*I have 0 risk factors for Metabolic Syndrome:
Abnormal values in each of the above areas counts for 1 risk factor. More than 3 risk factors above constitutes the presence of Metabolic Syndrome. Metabolic Syndrome increases your risk for heart disease, stroke and diabetes. The more risk factors you have, the greater the risk. If you have Metabolic Syndrome, lifestyle changes can delay or even prevent the development of serious health problems.*

Resting Heart Rate=62
Height= 5' 8"
BMI= 19.7 (Calculate your BMI HERE)
BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

Mid-arm circumference, both arms, hanging relaxed at your sides= L- 9.5; R-10 (<--- wth?!)
Maximal thigh circumference, both thighs, while standing at ease=L- 20.5; R- 21
Maximum number of consecutive push-ups=32
Maximum number of consecutive sit-ups= 55 (without getting a butt wound...)
Run/walk one mile as fast as you can= 10 min (without having a heart attack?)
Can you touch your toes= yes, barely

Baseline Measurements: What to measure before starting a health program

I found this useful little list of things to measure before starting a health program so you can start seeing results and stay motivated. I am going to try to get as many of these as possible as soon as I can. Luckily, I just had a health assessment done by the U to get a discount on health insurance so I have a lot of my lab numbers. Does IHC do that? If not, I would recommend getting them somehow even if it is just a "checkup" with Mark to see if you can get some gabapentin or something for your feet. I will bring the 'stuff' tonight if you are going to be there or I will just drop them off. ;D

I was thinking we could remeasure these things once a month at the beginning of the month (except weight- I check that weekly usually). Whaddya think?

What to Measure

1. Weight
2. Blood pressure
3. Resting heart rate (first thing in the AM before getting out of bed)
4. Waist circumference (upright and supine)
5. Height
6. Body mass index (Calculate your BMI HERE)
7. Mid-arm circumference, both arms, hanging relaxed at your sides
8. Maximal calf circumference, both calves, while standing at ease
9. Maximum number of consecutive pull-ups (I'm not going to measure)
10. Maximum number of consecutive push-ups
11. Maximum number of consecutive sit-ups
12. Run/walk one mile as fast as you can
13. Maximum vertical jump (stand by a tall wall then jump and reach up as high as you can with one arm, noting the highest point above ground your fingers can reach) (probably not going to measure)
14. Can you touch your toes? Stand up straight, locking knees in extension, then bend over at your waist and touch your toes with your fingertips. If you can touch toes, can you flatten your palms against the floor? If you can’t reach your toes, measure the distance from your fingertips to the floor.
15. Optional blood work for special situations: fasting blood sugar, hemoglobin A1c, triglycerides, cholesterols (total, HDL, LDL, sub-fractions)

The particular aspects of fitness these measure are strength and endurance in major muscle groups, cardiovascular and pulmonary endurance, a little flexibility, and a hint of body composition.

You may appreciate an assistant to help you measure some of these.
Record your numbers. Re-test some or all of these periodically. If you’re in fairly poor condition at the outset, you’ll see some improved numbers after a couple or three weeks of a good exercise program. It takes months to build significant muscle mass; you’ll see improved strength and endurance before mass.

Steve's Baseline Measurements and April 29th - May 5th Goals

Okely dokely smokely....Here goes nothing.   I REALLY want this to work this time. Maybe if I put this into the magic GoogleNet it will up my chances.  Aspen say's that because this is "Project Wolverine" that I should be nicknamed the honey badger...I think it's quite fitting.  

Last Known A1c ~ 8.5

Last Tested Blood Sugar Level ~ 185

Last Known Blood Pressure ~ 140 / 95

"Bad" Cholesterol wasn't too bad :)

"Good" Cholesterol wasn't very good. :(

Age = 35

Weight = 241

Height = 5' 11''

Waist = 41"

Bicept = Frickin huge... ha ha, actually it was kind of sad.

Neck = 18"

Chest = ...

SO!  My overall goals are pretty simple.   I want to get off all of the medications that I'm currently on for Diabetes and Hypertension.   I also want the body parts that feel crappy to feel un-crappy so that I can be more active and have more fun with my kids.  I want my Feet, Ankles, Knees, Back, and the rest of the body to not scream at me and wake me up at night and things like that.  As part of this transformation I want to loose about 45 pounds to be closer to my ideal body weight (this is not because I'm vain cause we all know that I'm super hot already...it's really because I think that my feet and back would feel better if I weighed less).  I also want to up my spiritual, mental and emotional health as well.  I feel that all of these are so interconnected that I would never be as successful if I just focused on physical health goals.  I also know that I will fail yet again without Heavenly Father's help.  

My goals for the week of Apr 29th - May 5th

1. I will do a minimum of 30 minutes of activities that increase my heart rate 5 days this week.
2. I will re-commit to the "FoodLoversDiet" because it encourages frequent meals, portion control, whole foods, and is diabetic friendly.  
3. I will loose 2-5 pounds this week
4. I will limit myself to no more than 24oz of soda each day (I know this sounds wussy but I LOVE my soda and this will be a stretch goal for me).  I will also attempt to drink much less soda than this most days.
5. I will read and study a minimum of 1 chapter in my scriptures during 6 days this week
6. I will say at least 2 personal prayers on my knees every day
7. I will work no more than 50 hours this week

p.s. I just watched a news story about Larry H Miller that talked about how he died because of complications caused by Diabetes.  I need to overcome this.

Where We Can Get Information?

I start here:
 NIH- National Institute of Health
 http://www.nih.gov/

"NIH is the nation’s medical research agency—supporting scientific studies that turn discovery into health."

"NIH is made up of 27 Institutes and Centers, each with a specific research agenda, often focusing on particular diseases or body systems."

 http://www.nutrition.gov/

http://www.usda.gov/wps/portal/usda/usdahome

http://fnic.nal.usda.gov/ National Agriculture Library 

http://www.nel.gov/ Nutrition Evidence Library

ECCLES Library has online Journal resource