Choices

Change Begins with Choice, by Jim Rohn


Any day we wish, we can discipline ourselves to change it all.

Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity, and create a new Reality! Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause.

As Shakespeare uniquely observed, “The fault is not in the stars, but in ourselves.” We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life: If you don’t like how things are, change it! You’re not a tree. You have the ability to totally transform every area in your life. And it all begins with your very own power of choice.

A friend sent this to me today. Good Stuff ! and oh so true!

ALL THE SIGNS ARE THERE

I’m remembering what it was like to be “Obese” right after Lar passed away. All the pains and aggravations of being overweight and I’m realizing that that all the signs are there that I’m getting close to being right back where I was when I started this Long journey 8 years ago.

From July 2003 to October 2007 I went from weighing 235 pounds to 159 pounds (most of my weight loss I lost the first year and maintained for at least 2 years). I went from a size 22 pants to a size 10 (and they were getting too big). I felt so good.

Since October 2007 I have gained until I weighed-in today at 217 pounds and I put on size 16 pants…so although I’m not at my heaviest weight (which was 276 pounds back in 1998) I weigh more than I want to at this time in my life. If I don’t stop and change things today all the signs are there that I’m headed in the wrong direction.
REMEMBERING BACK TO 2003…. I hurt all over (especially my feet).
I could hardly walk…I remember going into WalMart using the cart from the parking lot to support myself because my feet and ankles hurt so much to walk. (My feet have started to hurt again, not as bad as then but still the Signs are there.)
My thighs rubbed together so bad that all of my pants had holes in the inseams, and I couldn’t were shorts or a skirt because then I would get a rash between the legs from sweating. (I’m back to this NOW..the Sign is There.)
When I looked down my belly was bigger than my boobs.
I wore "Granny Panties” and they would roll under my belly. (I’m back to this and I hate it…I want my sexy undies back)
I couldn’t catch my breath when I walked.
Going up a few stairs was pure agony on my knees.
Having the steering wheel up as far as it would go so I would fit behind it.

WHAT I DID IN 2003 TO CHANGE
I think the two things that helped me the most once I made up my mind that I wanted a new life was First, I signed up for a gym and hired a personal trainer. AND I stuck to it! I made myself go even when I didn’t want to. I started out easy, taking one day at a time. Second, I went on line and signed up for a support group (eDiets). I also started taking vitamins and supplements. I had a protein drink for breakfast every morning and drank at least 100 oz of water daily.

I'm hoping that by looking back at what I learned the last time I took off weight that I can do the same again.
I need to find WHY I gained this weight back this time..What I didn't do to keep it off...and WHY it isn't coming off this time although I've gone back to exercising at the gym.  I won't hire a PT this time..no monies, altho I think they are great for keeping a person on track and making sure my form is correct but after having one for 2 years, I feel that I pretty much know what I need to be doing at the gym..
I do know that my diet has changed..not so much of WHAT I eat but When I eat. When I lost the weight I was eating 5 small meals a day..now I eat 1-2  meals a day and snack in the evenings..

Need to pay attention to the signs and get my life back on track.
More later

Lost Opportunities

Again I’ve been so bad about blogging. Mostly because I’ve been bad about getting serious about losing this weight. I do want to lose weight I just don’t want to have to think about it all the time and work to lose the weight. I KNOW that’s WRONG and that it will do me NO good. If I don’t get serious about this SOON I will be back to the weight I was 8 years ago before Lar passed away. I really don’t want to be there.

I had some of my friends over last Saturday night and we sat around my new firepit and drank wine. They brought snacks to eat, humus & crackers. It was nice.

I should have gone for a walk at the park on Sunday but I used the excuses that I was too tired since we stayed up until the wee hours and no one wanted to do the walk with me. I remember a time (a few years ago) when this wouldn’t have stopped me. In fact I’ve always enjoyed walking by myself at my favorite park so I KNOW that I gave into my IC.

My neighbor “E” was suppose to come Saturday night but I got a call from her on Saturday telling me that she couldn’t come. I told her she had best have a really good excuse for not coming since I had just talked to her on Thursday night and she said she would love to come. She then told me that after she hung up from talking to me she started to have a pain in her stomach and that it got so bad that she called her Mom to take her to the hospital.

She had surgery on Friday for a perforated Colon and was in the hospital when she called me. Now that’s what I call a REALLY good excuse. She was told on Tuesday that she had a tumor and it was positive for cancer. The docs think they got it all but she has to do Chemo. I feel so bad that I have let our friendship fall to the side so much that she didn’t think to call me that night when she needed someone. When Lar was alive we saw each other a lot. Since his death we both have gone our own way, not seeing each other for weeks. Over the past few months we have been trying to get together more. I will watch her dog Morgan for her when she needs me. One of my new goals for this year is to be a better friend. I’ve never been good at keeping up friendships. I’ve always left it up to the other person to carry on, but I’m going to work on it with the rest of the stuff I have to work on..

I didn’t go to the gym at all last week for one reason or other. I did work in my yard raking for four hours on Monday and that’s about all the exercise I got all week. I really couldn’t tell you what I ate all week…except the box of Girl Scout Cookies (I remember those). I should have walked Morgan (my neighbors dog) but again I didn’t. A lost opportunity!
I did get off my  FB (in my case it's not FaceBook but Fat Butt) and signed up for 2 hikes this morning. The first on is this coming Monday afternoon.. I almost let my IC convince me that I couldn’t do it because I can’t afford the gas monies to get to the park..(it’s on the other side of town) and that with this extra weight I’ve gained this past couple of weeks I won’t be able to keep up with everyone. Then I looked over the description of the hike again this morning and it looks like one I can do (there are 5 other 60+ people on the hike so I WILL NOT use my age as an excuse). I’ll just have to figure out the monies because I really do want to go.

I went to the gym tonight and had a good workout. I pushed myself pretty hard. Did a lower body workout. I sure hope my legs don't hurt me on Monday...that's the risk I take going to the gym. I'm planning on working my upper body tomorrow night. I like going on Saturday night because I can workout in the weight room.  The last time I was there I had a really good looking guy "spot" for me. 

Life goes on! More later!

More on Memory

 I'm realizing that my diet needs a drastic change so am looking at what I should be eating and what I am eating....I think that due to my yoyo dieting  (gaining and losing weight) over the years I first need to adjust my metabolism.

Per Jillian I need to do the following:
 " What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 217; 217 x 12 = 2,604 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly."

I know that 2600 calories a day sounds like a lot..but not if I eat the right foods...I'm not sure how many calories a day I am eating right now..but truthfully it's probably more. So here's MY plan..
First I have to start tracking how many calories I consuming a day..
(One step at a time for me)

Also I found this article this morning as a reminder of WHAT I should be eating and if it helps my memory all the better!

Get a Memory Boost From Food
Worried about declining memory and brain health? Feed your brain memory food to help improve your cognition.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
You exercise your body and your mind with regular workouts and challenges like sudoku and crossword puzzles. You learn memory tips and tricks to improve recall, and teach your brain new things all in an effort to boost mental fitness. But don't forget what your brain really needs to help keep memory strong — memory food.

Memory Boost: How Food Supports Your Brain
Your entire body needs the right nutrients to keep it healthy, and your brain is no exception. Your brain benefits from a variety of nutrients, including fats, proteins, vitamins, and sugars, to help keep it sharp, offer protection against cell damage, and help it function properly. What’s more, the right foods also can provide the perfect fuel to improve memory.
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Health Benefits of Smart Nutrition
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Memory Boost: Build a Diet With Memory Foods
Here are the nutrients that can give your brain a memory boost:

Unsaturated fatty acids. These healthy fats can help reduce your risk of Alzheimer’s disease, and are found in foods like olive and sesame oil, avocados, peanuts, walnuts, and pecans.

Omega-3 fatty acids. These fatty acids also help protect your brain from dementia and improve your memory. They’re found in fatty fish that swim in cold water, like trout, mackerel, and salmon.

Brightly colored fruits. Give yourself a memory boost with dark berries that help keep blood vessels in the brain clear and protect brain cells from damage. Eat fruits like blackberries, raspberries, strawberries, and blueberries. Blueberries and similar foods have been shown to actually reverse age-related memory shortfalls in humans and animals. Oranges, cherries, plums, and red grapes are also great memory food.

Leafy and colorful vegetables. Vegetables also protect the brain from damage and deteriorating memory, so eat lots of bright greens in the form of broccoli, spinach, kale, sprouts, bell peppers, and asparagus. Eggplant, corn, and even onions are also good memory food veggies.

Essential vitamins. Vitamin E, C, B12, and folic acid are belong in a brain-healthy diet to improve memory. A diet rich in a wide variety of fruits and vegetables, as well as legumes (like beans), can provide you with plenty of vitamins for a good memory boost. But you may also want to consider taking a supplement to make sure you get all of the vitamins you need.

Glucose. Your body needs glucose for energy, and studies have shown that a little bit of natural sugar can help boost memory and cognitive function — just don't feast on high-fat cakes or processed foods, which can slow down the energy glucose offers your brain.

Whole grains. Eat whole-wheat breads, pastas, and brown rice to give your brain energy to improve memory and also maintain heart health.
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Most of this I already eat now but it does me good to have a reminder now and then.

Need to Improve my Memory

I've started back on my French lessons..the problem is I have forgotten most of what I had learned a couple of years ago when I started. I have the Berlitz tapes (they are really old) but my tape player is giving me trouble...but at least I have the books. I do have several friends that speak French but they lose me everytime because of my memory..so I'm looking into finding ways to improve my memory. I found the following article that gives some good tips.

10 Tips to Improve Your Memory

Try the ideas on this memory tip list to give yourself a brain boost.
By Diana Rodriguez
Medically reviewed by Niya Jones, MD, MPH


Having trouble remembering appointments, items you need at the grocery store, or where you put your keys? Everyone has moments when something slips their mind. If this has been happening to you with increasing frequency, try doing a few easy brain exercises each day to help improve memory.

Luckily, mental workouts can be just as effective for your brain as physical workouts are for your body.
Memory Tip: 10 Ways to Improve Memory
Start with the first tip and then add one more idea each day to help improve your memory:

1. Focus on what you're trying to remember. Take time to think about what you need to remember, whether it's a list of names, chores, or items to buy. Spending a few moments actively processing your thoughts can make it easier to recall what you need to remember in the future.

2. Link your list. Try to remember several things or ideas at once by linking them together in your mind. If you want to memorize your grocery list, for instance, connect the items you need together with a specific image or action in your head. Imagine you're in your laundry room holding a container of detergent, then walk into your kitchen to get some bread and milk, then move to the bathroom to replenish the toilet paper. ****I guess who ever wrote this doesn't realize that I can go to a room and not remember WHY I'm there...LOL

3. Personalize your list. Organize lists into short, manageable sections, and try to connect items to something that's easier for you to remember. Improve memory by linking lists of numbers, for example, to personally relevant dates like your birthday or interesting historical dates.

4. Create a visual image. If you're trying to remember someone's name, visualize an object that will help remind you in the future. Think of summer for a woman named June or a cat for someone named Catherine.

5. Create an acronym. Train your brain to remember items in a specific sequence by creating a word to represent the objects. Try using the first letter of each item on your shopping list to form a word. For instance, MOST can stand for milk, oranges, soap, toilet paper. *** This may work for some but I can never remember what acronym I gave it. I don't need more to remember.

6. Use all of your senses to help improve memory. Afraid you're going to forget your next hair appointment or dinner with a friend? Verbally list your appointments out loud and then think about the softness of your hair after a salon visit and the aroma of the food at your favorite restaurant to help solidify the dates in your mind.

7. Write it down. Even if you don't actually use your list or a note to remind you of an appointment, simply writing the information down will help your brain retain it.


8. Create a rhyme. How did you learn the alphabet or the number of days in each month when you were little? You probably learned them with the help of a song or rhyme. Try doing the same thing with names, appointments, and lists. ****Again I don't need MORE to remember!!!!! I have never been able to remember the words to songs..even nursery rhymes I always got wrong!

9. Make it manageable. Organize a long list into shorter lists that are easier to remember. Instead of trying to remember a dozen different items, create four mini-lists with only three things you need to remember from each.

10. Be positive. Don't doubt yourself — our brains can often do more than we realize. Regularly practice these tips to help improve memory, and you'll be amazed by how much more you can remember.

Memory Tip: 4 Brain Exercises
There are a number of other ways you can strengthen your memory. Try these strategies and exercises to keep your brain and memory sharp:

1. Be organized. Keep lists and notes, and maintain an appointment book.

2. Challenge your mind and body. Try new physical and mental activities like yoga, ballroom dancing, tai chi, or chess.

3. Play mind games. Do crossword puzzles, read as much as possible, and play games like Scrabble or sudoku.


4. Keep yourself guessing. Stimulate your brain by taking an unusual route to work or by using your opposite hand to do simple activities like placing your key in the door, putting on makeup, stirring your food, or brushing your teeth. ****I don't think so...I'm confused enough without adding to it!

Forgetting things can make you feel flustered and disorganized. But regular workouts for your mind can improve memory and boost your overall brain power. Once you figure out which memory tips work best for you, it’s possible that you’ll never forget a name, birthday, or that last item on your grocery list ever again.
Learn more in the Everyday Health Healthy Living Center.

Food for thought today!

Never mind searching for who you are. Search for the person you aspire to be. ~Robert Brault,

My right upper arm

is sore today...I did get outside yesterday and I raked my yard for 4 hrs. It whooped my butt! The sad thing is I only got about 1/4 of my yard done..I did get the back yard and part of the side yard done and it looks so "pruty". I'm surprised that it's my arm is sore and not my legs...there was a lot of bending over and squats going on as I picked up all the piles of leaves and pinestraw..I put the pinestraw around my trees in the front yard which saves me monies (and who isn't all about saving monies these days) because I don't have to go and buy pinestraw. It's not as clean as the pinestraw that you buy but hey it works. I used to spend lots of time on my yard when Lar was alive but in the past 8 years I have really let it go. 

I'm thinking with the cost of gas that I might buy this reel mower.
Home Depot has them for $139. It would be good exercise for me and I couldn't use the excuse that I don't have money for gas this week.
This one has a catcher which I like.  There are cheaper ones but I like this one. I remember when my daughter was little I lived in an apartment building where I maintained the yard for money off my rent and I only had a reel mower then (of course this was over 20 years ago) and the yard was on a hill. It was work but I did it and the yard looked good.
The only thing that concerns me is that I have a lot of pine cones and those stupid little Sweetgum balls in my yard and I'm not sure that the blades won't be stuck on them all the time. I guess this will give me the incentive to make sure I finish with the raking of the yard.

I feel like I had a pretty good weekend. I've got 3 hikes lined up for Feb 28, Mar 6 & Mar 20th with my AOC group. Not sure if I'm going to end up doing all 3 but for sure I'm going to do the one on the 28th, it is on a Monday and if there is time we will visit an old cemetery (which I love doing..I know weird). I'm trying to talk some of my Thus friends on doing the one on the 6th because it's close. So far no takers on this one..They'll walk at a park with me but no hiking..

I've got my lunch and my gym bag packed for the day. I've gotten my daily read of Jack Sh*t and am ready to go to work.

More later!

Happy Valentine's Day!

I've never been one to "celebrate" Valentine's Day. I do like Valentine's Day because I know that it means Spring is just around the corner. My Daffodils and Crocus's are popping through the ground and before you know it I will have flowers. I can see out my window here in the office that it is a beautiful day. The sun is shining. I love this time of year!

I went for my Sunday walk at the park yesterday with two of my friends. It was a leisurely walk with lots of talking and laughing but we did take the more strenuous route (with all the hills) so I'm not going to feel guilty about not pushing myself. I needed the time with my friends! They talked me into having a little get together next Saturday night at my house to break in my fire pit that I got for Christmas. I was going to have one a couple of weeks ago but then we got the BIG snowstorm and I cancelled.

I keep telling myself that I need to get the yard raked and then I go out and I'm too cold so I come right back into the house and then do nothing. I did this last weekend and yesterday. So today I'm going to bundle up and see if I can at least get the back yard done..That's where we will be having the "get together".  No excuses for me today..

More later!

Age!

Truthfully I've never had a problem with my age until this year...Getting older has not bothered me and I've always been one to not be afraid to tell how old I am. I know that most women freak when they turn 50 years old..I didn't!!!  I don't know what it is about turning 60 that has got me obsessing about age.

I don't know how I'm suppose to dress or act now that I am a "senior citizen"..And WHY it all makes a difference! .I don't feel "OLD" most of the time unless I stop and think about it or I look at myself in mirror and see all the wrinkles and how much older I look now than I did just a year ago and I don't know WHY I aged so fast..It's scary when I look down at my hands and see old hands or I see the age spots appearing on my arms. I keep telling myself they are just BIG freckles and believe me I have always had a lot of freckles (they go with the red hair)...Then I worry about whether I'm looking like one of those "old ladies" that are trying to look young.

I spoke to my Mom who is in her 80 tonight (my weekly call to her) in Wyoming. She was the most active person I've ever known until about 5 years ago, and know she uses a walker and has short term memory loss due. She has always been a "Character"..
In fact my sister who checks on her daily posted this story on Face book:
I went over to my Moms and she didn't have her glasses on. When I asked where her glasses were, she said, "Oh! I wear glasses? I was seeing just fine until you told me I wear glasses."

This is how I feel about being old...I feel fine until I'm reminded that I'm old!!!

I worry that I shouldn't dye my hair so dark but when I've tried lighter colors in the past I've hated it...I felt drab and ugly..Let me just say that my hairdresser who I go to to get my hair cut loves the color that I dye my hair...and I do get a lot of compliments from strangers telling me they love the color. I've always been the type to go for bright and colorful colors..I love being different from everyone else..not that I want to stand out but hey if you have it "flaunt" it.  At least I'm not doing the "Flaming Red" hair anymore..but I do still drive a "Raspberry" (pink) color truck.

I went by the blogging name of Sexy Sue for years and just changed it to Lady Sue this past year because I'm uncomfortable with being Sexy right now...it's hard to be sexy when you weigh over 200 pounds and are 60 years old.

I think that's one of the reasons I've been lurking at other blogs, trying to find if there are any other 60+ olds out there going through the same thing I am. I do find a lot of 50 year olds, which is something I didn't find 5 years ago when I was blogging and I do enjoy their blogs..But..there's a big difference from being in your 50's and being in your 60's. I know 5 years ago I didn't have any of these worries. I figured that if people didn't like how I looked or how I acted they didn't have to look at me.  I now worry that I will embarrass my family..although I really think  I've broken them in years ago to expect the unexpected from me. The stories they tell.....Not going there!

Not sure where I'm going with this blog..just something that is bothering me so thought if I put it in writing I could get myself over the obsessing...Not sure it worked! LOL
I'm off to bed...More later!

Looking for Motivation

I've spent all my time this morning "lurking" at other blogs looking for motivation and now I don't have time to blog myself...OH NO! I can't believe how fast time goes when you are having fun!

I've added two new sites and hopefully friends (even if they don't know it) to my blog. Janelle @ Simply Healthy  and Jane @ Jane Is Weighing In.

I'm off work tomorrow and am planning on going to the park for a nice walk with friends (hopefully)..
For now I've got my gym bag and lunch packed and am off to work..Fun Fun!

More Later

Motivation?

I need to get myself together and start pushing to do the things I know I need to. I've been letting myself ride on exercise and eating healthy. Just can't seem to push myself to the point I need to. I went to the gym last night but used the excuse that there were too many people there to really push myself. I didn't give into the "inner child" who was pouting because there wasn't a treadmill or elliptical available. I did 20 mins on the bike instead..I hate the bike..it hurts my a$$...not good on the hymroids (MITN)..and then although I should have done lower body, I did upper body instead. I haven't done lower body forever...I hate leg workouts..I love the feeling of being strong by pushing my weights up on upper body...
This morning I drugged myself out of bed and did my own Ab workout...
This is the same workout I did last week...but then I didn't do anything else the rest of the week..I need to break this routine and get in more days of exercise.
The only exercise I get at work is going up and down the stairs to check on Princess Val.. Most of the day I sit and read my book.
Need to go and get ready for work...
Took my supplements this morning!
Got my gym bag packed.
Got my soup for lunch ready.
More Later

It's the little things in life that matter!

Pretty good day so far. I got up first thing this morning, put on my Mountain Serenity CD and did my AB workout and some nice relaxing stretches. I love this CD..it has birds chirping and waterfalls in the background of flute music. I bought it years ago and forgot all about it..

 Then I took my supplements/vitamins. I bought this pillbox which has really helped me in remembering to take them.
This has been one of my better buys lately..And it was cheap!

I had an egg with spinach and a cup of tea for breakfast (sorry no picture I ate it before I thought of getting my cell phone out to take one).
It was good. I did use one whole egg and one egg white and some spinach that is getting wilted..

I went to the gym last night and did a mile on the treadmill and then worked my upper body to failure. It felt good. I even got one of the guys to spot me so I could up my weights on the bench press. I may not be losing weight but I will definitely reshape my body and get strong.
I'll probably be the OLDEST STRONG FAT Lady around the gym soon...

Off to work...More later!

Work in progress!

"All the scars of my life, both physical and emotional, are but brush strokes on the masterpiece that is me. I am a work in progress"  Darkwroth

I made it through Monday which was Lar's B'day. Sometimes it feel like just yesterday he was here with me and then days like Monday it feels like forever ago that he was able to hold me in his arms. Nine years is just a drop in the bucket unless you are living them without the one you love. I know that I will always miss him and that life does go on for me so I need to keep focused on making myself the best that I can. I will give myself a little time to grieve because I've found that when I bury those feelings they only grow bigger.
 
Sunday I went for a walk in the park with my friend Tee. It was such a beautiful sunny day. I had asked a few of my friends but Tee was the only one who made it. She and I are planning on making it a weekly (Sunday) thing.  We are both about the same size and both of us love the outdoors. She walks a little slower than me so I didn't have to worry about slowing her down.  Tee has a teenage daughter that she has to do a lot of running around for so she doesn't get much time for herself. She does go the the same gym as I do (that's where we met years ago) but she goes at a different time than I do and she does the step class (which I don't). I would like to include a couple more of our friends and make this more social. I've realized that I've been keeping myself away from my friends because of my money situation.  I hate not having the monies to do all the things they do..but Tee is pretty much in the same situation so we will find things that we can afford to do...her biggest problem right now is finding time for herself. Her daughter will be graduation from high school this year so she has big plans on what she will do after her daughter leaves for college.
 
I find that I have good days when I feel that I can accomplish anything and then I have days when all I want to do is fold up into a ball and hide. I've been struggling with the changes I feel with aging. I know that 60 years old isn't all that old but some days my body tells me that it is. When I look in the mirror I can see the changes..I guess we always expect to look young (or at least dream that we will)...I just have to find a way to live with these changes...Everything seems to be going south on me...I'm afraid of what I will look like when (not if) I do lose weight..what if all this sagging skin only gets worse? I guess the only way to find out is to do it.
 
Do not worry about Tomorrow.
For Tomorrow will worry about itself.
Each Day has enough troubles of it's own.
After All Today is the Tomorrow you worried about Yesterday.
 
More later I'm off to work!