Thursday, January 24, 2013
I've been aqua jogging this week and I've found it to be a great workout. It is rather boring but I've decided to let my mind relax and just wonder while I jog. I've also found that continuous jogging for an hour or two is quite challenging! It doesn't feel like anything initially because the pace isn't as brisk as regular jogging. However, the water adds resistance that you don't have when jogging on land. I felt great after my jog; energized and ready to go! I drove to the store to do some shopping but when I got back into the car, I could really feel the fatigue from my workout. Even at a slow, steady pace, the continuous exercise with the added resistance, added up to a big workout. One of the guards reminded me that 15 minutes of aqua jogging gives you the same workout that you would get in 30 minutes of regular jogging. That is why runners aqua jog to improve their pace and race times. No wonder I'm tired. I should sleep good tonight!
Sunday, January 06, 2013
I'm so excited! Today was my non workout day. This is the day that I don't go to the gym or do a strenuous workout. I decided to walk today as part of my take it easy plan. My first walk, .68 miles, was done with hubby and our two very sweet, old dogs. Hubby walked the 15 year old male who is still quite spry and can keep up with a brisk pace. I walked the 16 year old female who is slow and has several health problems. I told hubby that our female pup made it around the whole loop this past week but she was slow. When hubby walks her, she often sits down because he is impatient and she takes advantage of that fact. When she walks with hubby, she cons him into picking her up and carrying her the last block or two. Of the two of us, I would say that I'm much more patient. So today, I chose to walk her. True to form, we slowly walked around the whole loop. She was tired but seemed to enjoy her walk. I on the other hand, felt like I didn't get any exercise at all. Consequently, I decided to take a brisk walk by myself a little later in the afternoon. I walked two loops in 20minutes! That is about a mile and a third. The walk was a fairly brisk pace for someone who has two knee replacements!!! I could have walked another two loops but I promised myself that this would be a light day for exercise. I'm pleased as can be over my progress. I was all sweaty and allowed myself to walk around afterwards to cool down but I wasn't even winded. That was a big surprise for me! I'm loving these non scale victories!!!
Thursday, January 03, 2013
This morning, I took the time to plan out my breakfast, lunch and two snacks. The snacks will go with me when I leave to go to water aerobics this morning. By doing all of this, I have kept several of my 2013 goals and set myself up to have a successful day. I will also carry two bottles of water with me in the car. One bottle I will take with me when I exercise. The other bottle will stay in the car and be available for me to drink after I'm finished with my morning workout. Both bottles are 20 ounces. By the time I get home I will have consumed 40+ ounces of water! That doesn't even include what I will drink before I leave the house in the morning. I know that by planning out 2/3 of my eating, that I have set myself up for a successful day!
Wednesday, January 02, 2013
I am setting my goals for 2013. By sharing these goals, I will be forced to be more accountable. So, here goes....................
1. I will lose 30 pounds or more in 2013 by continuing to use the Weight Watchers program
I will achieve this by losing .5 to 1.5 per week between now and December 31, 2013.
2. I will weigh in at Weight Watchers once a week and attend a meeting 3+ times per month
I will not let other people get me to do other things instead of staying with my Weight Watchers routine. I will weigh in the day before or the day after if I have to miss my regular day.
3. I will earn 25,000+ fitness minutes in 2013
I will achieve this by exercising 5- 6 days per week. If I choose to exercise on my rest day, I will do only an easy workout and force myself to rest my muscles and avoid injury.
4. I will continue to drink 64+ ounces of water per day
This has been helpful in 2012 because sometimes I'm just thirsty and not actually hungry. It is easy to confuse the two. This worked for me as a tool to fight overeating in 2012 and I will gladly use it again in 2013!
5. I will take a snack plus a fruit or veggie with me whenever I am away from home.
This is one of my Weight Watchers goals. The combination of eating a fruit or veggie with every snack actually gets rid of hunger between meals and makes me feel satisfied!
6. I will plan out what I am going to eat for breakfast and lunch every day.
This will help me monitor what I'm eating in the early part of the day. It will also keep me from skipping meals and overeating in the evening.
7. I will calculate the number of points in food before putting it in my mouth
This is a Weight Watchers strategy that I think will be a good goal for me. I'm already getting into the habit of doing this. I want to get so good at this that I will make healthier food choices in 2013!
8. I will pay attention to the pain/ fatigue signals that my body gives me
This goal needs a lot of work! Instead of pushing through pain and fatigue and/or ignoring it, I will pay attention to my body's signals. This means either following my current treatment plan, seeking new treatment or just resting to allow my body time to repair itself.
9. I will not treat chronic pain with food
I will seek appropriate treatment for pain instead of just living with it and trying to treat it alone by eating my way through it. This is a goal that I started in late 2012 and I think it is a good one to continue to use in 2013.
10. I will go to sleep when I'm tired - 7+ hours per night
Instead of pushing through fatigue to complete one more item on my "to do" list, I will stop and rest. If this means that I'm not active on the computer for a day or so, then that is what I need to do. I will use rest to combat fatigue instead of food. I will give up those late nights packed with activities that can wait until tomorrow!
These are my goals for 2013. I will post these goals where I can see them at home. I will review the goals every 3 months to see how I am doing, then analyze my behavior and post my progress.
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