My wall of awesomeness by Jayne Cler https://padlet.com/jayniesusan/i2fogmfpmx8h Made with a bold sensibility en-us 2017-09-16 19:26:22 UTC 2023-03-23 15:39:39 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Rocket.png My Health and Wellness Goals jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/188171449 I will add things to this wall that I hope will benefit me with reaching my health goals and lifestyle changes!  I plan to (1) eat more vegetables and fruits and (2) get in better shape.]]> 2017-09-16 19:28:09 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/188171449 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971034 2017-11-02 15:43:02 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971034 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971390 2017-11-02 15:43:33 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971390 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971403 2017-11-02 15:43:34 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/202971403 Reflection1 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/210966056 I am working diligently on my my wellness goals. I have lost some weight and have been moving much more and staying physically active. I started this semester working hard on only the nutrition side of this equation, but have been incorporating in more physical movements. I do hope to continue this trend through the winter, as I will be going to Florida to escape the winter, so I can remain active outdoors!  Having a second story home rented for two months will help with doing more stairs also!  I believe that my goal was to lose 20 pounds by the end of the semester, and that is going slowly, but steadily in the right direction!

]]> 2017-11-28 15:45:58 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/210966056 Reflection 2 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/212552918 I have not charted my weigh loss goals yet, but plan to get that started. I just wanted to reflect here that as I have worked towards my 20 pound weight loss for this semester, I have not really checked on what my progress was. But when I did, I found that I had indeed lost the 20 pounds I set out to lose in a semester. I began this journey to get my blood sugar down also, and that is still a work in progress, even though I have cut sugar from my diet, with the exception of fruit. My blood sugar levels are still elevated, but that may be a result of the extra weight I still carry. I will continue to work toward weight loss, and start moving more as my thigh injury heals (tweaked my groin muscle on a walk....so, walking has been an activity that was impeded for now). I plan to also do much more outdoor activity this winter when I spend 2 months of it in Florida.]]> 2017-12-02 23:57:12 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/212552918 Reflection 3 While I have not been the best on posting on this wall of awesomeness, I have been working on some charts that will get posted here at the end of the semester! The charts are about my weight loss journey, my fitness journey, and my HI five chart. I have tried to keep up with this wall, but have not been successful, and that ends NOW! I will rally here at the end of the semester, and get things done! jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214804845

]]> 2017-12-10 14:47:04 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214804845 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214805826 2017-12-10 14:55:25 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214805826 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214806369 2017-12-10 15:00:44 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214806369 Weight loss chart 9-11/212.0 9-12/212.4 9-13/212.4 9-14/211.8 9-15/210.8 9-16/210.8 9-17/211.4 9-18/210.8 9-19/209.2 9-20/209.8 9-21/210.2 9-22/210.2 9-23/209.4 9-24/209.2 9-25/208.0 9-26/208.0 9-27/206.6 9-28/206.8 9-29/206.8 9-30 /OFF 10-1/OFF 10-2/206.0 10-3/206.6 10-4/207.2 10-5/206.2 10-6/206.0 10-7/205.6 10-8/204.4 10-9/205.0 /OFF 10-10 OFF 10-11/205.2 10-12/205.0 10-13/204.4 10-14/203.4 10-15/203.2 10-16/204.0 10-17/202.6 10-18/203.8 10-19/202.2 10-20/203.6 10-21/203.6 10-22/203.6 10-23/201.8 10-24/202.2 10-25/202.2 10-26/201.2 10-27/201.4 10-28/200.8 10-29/200.4 10-30/199.8 10-31/199.2 11-1/200.4 11-2/199.0 11-3/199.8 11-4/199.0 11-5/199.2 11-6/198.2 11-7/198.6 11-8/199.2 11-9/199.6 11-10/200.0 11-11/197.8 11-12/197.6 11-13/197.8 11-14/198.0 11-15/197.2 11-16/196.4 11-17/197.2 11-18/196.6 11-19/197.4 11-20/196.8 11-21/195.8 11-22/197.6 11-23/196.4 11-24/196.0 11-25/195.6 11-26/195.2 11-27/194.8 11-28/195.0 11-29/196.2 11-30/195.2 12-1/194.6 12-2/193.8 12-3/193.6 12-4/194.6 12-5/193.6 12-6/193.8 12-7/192.8 12-8/192.6 12-9/192.4 12-10/192.0 Weight-loss goal for semester was 20 lbs. MADE IT! The ups and downs were hard, but in the end, I did it, even thru Thanksgiving! Reflection This was difficult journey, but well worth it! There are so many ups and downs, but the downs keep coming and that is what losing weight is about. I get discouraged easily when for no reason at all, I gain a pound or even a half of a pound, however, knowing that if I stick to it, the weight will eventually come off. It was really helpful to track my weight loss every day. I know, you should only weigh yourself once a week, but when the scale went up, it was a motivator to me to keep doing what I am doing and to keep losing, and keep moving. So, tracking and monitoring my weight became part of my daily routine. Every week, a portion of weight came off, some weeks it was only a half, some more than a pound, but it was a steady reduction, which was helping me to remain focused. I have cut added sugar out of my diet, and no longer crave it too, which has been helpful to keep Type 2 Diabetes at bay. My main goal here is to feel healthier and maintain a healthy weight when I get there. It feels great to have met my goal, and I tried not to get discouraged when I ate more than I should have. We all have ideas in our heads of what we should eat, but thinking about it and doing it are sometimes two different things! I have learned how to forgive myself a slip up here and there, especially at parties and get togethers, but in the daily routine, sticking to a plan. This seems to work best for me. jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214812666 2017-12-10 15:55:05 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214812666 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214816357 2017-12-10 16:23:07 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214816357 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214816441 2017-12-10 16:23:44 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214816441 HI 5 Chart Week 1 9-11 through 9-17 Broccoli banana mushrm rmainex2 Broccoli apple mushrm rmainex2 B/Sprout pineapple mushrm rmainex2 B/sprout banana mushrm rmainex2 B/Sprout banana mushrm rmainex2 Caulifr apple mushr rmainex2 Caulifr raisins mushr rmainex2 Week 2 9-18 through 9-24 Broccoli mushrm banana rmainex2 Broccoli mushrm grapes rmainex2 Broccoli mushrm grapes rmainex2 Asparag mushrm pear rmainex2 Asparag mushrm pear rmainex2 b/sprout mushrm raisins rmainex2 b/sprout mushrm apple rmainex2 Week 3 9-25 through 10-1 mushrm Caulifr rmainex2 banana Mushrm rmainex2Yel sqsh banana rmainex2 mushrm Yel sqsh melons rmainex2 mushrm Yel sqsh pineapple rmainex2 mushrm Caulifr pineapple Rmainex2 mushrm Caulifr banana mushrm rmainex2 Caulifr raisins Week4 10-2 through 10-8 rmainex2 mushrm veg mix melons rmainex2 mushrm veg mix banana rmainex2 mushrm Broccoli melons rmainex2 mushrm Broccoli banana rmainex2 mushrm Broccoli pineapple rmainex2 mushrm Caulifr banana rmainex2 mushrm Caulifr pneapple Week5 10-9 through 10-15 rmainex2 mushrm Caulifr banana Mushrm rmainex2 Caulifr banana rmainex2 mushrm bananaasparag MushrmSpring mix saladbanana rmainex2 mushrm banana asparag rmainex2 mushrm Broccoli pear rmainex2 mushrm Broccoli pear Week6 10-16 through 10-22 rmainex2 mushrm Broccoli apple mushrm rmainex2 Broccoli apple rmainex2 Yel sqsh mushrm banana rmainex2 mushrm Yel sqsh banana rmainex2 mushrm bsprouts bananaeggplant rmainex2 mushrm Caulifr apple rmainex2 mushrm Caulifr apple eggplant Week7 10-23 through 10-29 Rmainex2 mushrmx2 Caulifr apple rmainex2 mushrm veg mix apple rmainex2 mushrm veg mix apple rmainex2 mushrm carrots raisins rmainex2 mushrm carrots cranberry rmainex2 mushrm Caulifr banana rmainex2 mushrm Caulifr banana Week8 10-30 through 11-5 rmainex2 mushrm Broccoli banana rmainex2 mushrm Broccoli apple rmainex2 mushrm Caulifr banana rmainex2 mushrm Caulifr apple rmainex2 mushrm asparag raisins rmainex2 mushrm asparag banana rmainex2 mushrm asparag cranberry Week 9 11-6 through 11-12 rmainex2 mushrm grn bean apple rmainex2 mushrm grn beans banana rmainex2 mushrm br sprout apple rmainex2 mushrm br sprouteggplant rmainex2 mushrm Broccoli apple rmainex2 mushrm Broccolieggplant rmainex2 mushrm Yel sqsh banana Week10 11-13 through 11-19 rmainex2 mushrm Yel sqsh cranberry rmainex2 mushrm Yel sqsh apple rmainex2 mushrm Broccoli raisin rmainex2 mushrm Broccoli apple rmainex2 Icebergx2 mushrm apple rmainex2 mushrm Broccoli pear rmainex2 mushrm asparag pear Week 11 11-20 through 11-26 rmainex2 mushrm asparag banana rmainex2 mushrm asparag banana rmainex2 mushrm broccoli banana Sweet potato green beans rmainex2 mushrm Broccoli apple rmainex2 mushrm Broccoli apple rmainex2 mushrm Broccoli banana Week 12 11-27 through 12-3 rmainex2 mushrm Broccoli apple mushrm rmainex2 asparag pineapple rmainex2 mushrm asparag apple rmainex2 mushrm asparagkiwi rmainex2 mushrm Caulifrkiwi rmainex2 mushrm Caulifr apple rmainex2 mushrm Caulifr banana Week 13 12-4 through 12-10 rmainex2 mushrm Yel sqsh banana Rmainex2 mushrm Yel sqsh banana rmainex2 mushrm Yel sqsh apple rmainex2 mushrm Yel sqsh apple rmainex2 mushrm asparag apple rmainex2 mushrm asparag apple rmainex2 mushrm asparag apple jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214817687 This chart did not transfer well, but it is a chart of what I ate from the fruit and vegetable portions, or my HI 5 meals daily.

I did pretty well getting my HI 5 everyday. My fail safe plan is that if I did not get enough fruits and vegetables in one day, I would just be more diligent the next day to make sure eating all 5 got done, but mostly, I did eat 5 everyday, which helped in my weight loss goal too!]]> 2017-12-10 16:33:48 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214817687 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214818065 Work out schedule:

 

Monday:  8:45am and 9:30am water aerobics classes

 

 

Tuesday:  Walk increasing distances
went from 1 block to 6
 

 

Wednesday:  8:45am and 9:30am water aerobics classes

 

 

 

Thursday:  Walk increasing distances
went from 1 block to 6
 

 

Friday:  8:45am and 9:30am water aerobics classes

 

 

 

Saturday:  Walk increasing distances
went from 1 block to 6
 

 

Sunday:  OFF
This was done weekly, without fail!
]]> 2017-12-10 16:36:30 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214818065 End of the semester reflection jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214818212 As this semester comes to an end, I have found that I have learned so much in my Health and Wellness Management class. I learned that if I chart my progress, it motivates me to keep going, and if I keep my goals SMART (Specific, measurable, attainable, realistic, and time bound), it can be done easily. I have achieved so much this semester, and have gained so many new tools to keep me motivated and on track. I should be able to continue toward a goal of total health and wellness throughout my entire life. Now I will go from action to maintenance if I can keep this up for a few more months!

]]> 2017-12-10 16:37:39 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/214818212 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216253685 2017-12-14 17:33:46 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216253685 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216254903 2017-12-14 17:36:30 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216254903 Refelection 4 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216255276 I cannot believe that I did it! I feel so great that I only have a few more pounds till my goal weight! My blood sugar is normal, my blood pressure is normal, and I am feeling so great that I cannot even imagine going backwards! This journey has really been great, and charting the important things takes less time out of my day than I could ever imagine!]]> 2017-12-14 17:37:18 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216255276 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216257514 2017-12-14 17:42:47 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216257514 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216258647 2017-12-14 17:45:20 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216258647 jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216258690 2017-12-14 17:45:27 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216258690 Social Support jayniesusan https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216687230 This past week I went to a holiday party, and saw some friends that I have not seen in months. They were all so supportive of my weight loss telling me how great I look and what am I doing to get there! I was able to share some of my journey from this class, and hopefully spread the healthy plan around! Also, at the party, I found myself craving the bottled water more than anything else! Getting 1/2 my body weight in water everyday is going well!!!!]]> 2017-12-16 15:05:39 UTC https://padlet.com/jayniesusan/i2fogmfpmx8h/wish/216687230