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.
Sunday, December 23, 2012
I'm so proud of myself this week! So far I've lost over 17 pounds with Weight Watchers. I've not only been maintaining over the holidays, but surprisingly enough, I've continued to lose! I sure hope that I can continue the losing trend throughout the rest of the holiday season.
The other thing that I'm proud of is that I was able to swim laps today, for 70 minutes. I'm very tired tonight but I've always wanted to be able to swim laps. Swimming laps is a way to change up my workout routine and still be in the water. (I normally do some form of water aerobics or water jogging)
If I'm not too sore when I wake up tomorrow morning I plan to do a brief workout at the pool before we join our family for a holiday get together. Eating healthy at the dinner shouldn't be a problem because we're going to bring a veggie tray along with a turkey. I'm already planning my day accordingly.
I wish all of my Spark friends a very Merry Christmas!!!
Monday, December 17, 2012
This Christmas, hubby and I decided to try to put more emphasis on helping those in need instead of buying too many gifts, that we don't really need, for each other. We adopted two angels from the Salvation Army Angel Tree at the mall. These are children of all ages who have gotten caught in the middle of an economic down turn and who are too young to be able to fight their own way out. We have given money to those without, bought breakfast for the elderly who had trouble paying their bill at a restaurant and helped those who couldn't take care of themselves. Meals on Wheels did a collection for poor, elderly or disabled, housebound men and women in our area. Over this past weekend, hubby and I made up six boxes of personal hygiene items - three for men and three for women. The fact that these individuals have difficulty preparing meals and taking care of themselves saddened me greatly. I wish we had the means to do more; maybe someday we will. Today I drove to a neighboring town to deliver the six boxes. My elderly neighbor went with me and the feeling of thankfulness and joy affected him too. Later, this afternoon, I took him to the doctor. He was thrilled to have me go with him to his appointment. Even though it meant that I would miss my exercise classes, he needed me, and I felt happy to help him. I can go to the gym to work out tomorrow, but he needed me today!
Throughout all of these activities, I have experienced an increased awareness of the meaning of Christmas. I can actually start to feel the message of the season begin to take hold in my heart. There is a smile on my face and my friends have commented on how happy I seem. They are right, I do feel happy and thankful for all the gifts that I have in my own life. This inner happiness (my inner spark) stems from the joy of giving to others and the hope of a brighter tomorrow. I've read Spark People articles about being thankful and how it can affect your mood and outlook on life. I can tell you now, from personal experience, that being thankful and caring for others can make you a much happier person. I have always been a fairly happy person but assuming an attitude of thankfulness and giving to others has brought me a sense of peace and purpose. We may have taken the opportunity to give to others this season but we were the ones who received the biggest gift of all. We received the gift of joy in return.
Thursday, December 13, 2012
I was so active today that I earned 9 activity points on my ActiveLink. For those of you who don't know what that means, earning 9 points means that I met my baseline goal and increased my activity by 9. Since my baseline is high due to the fact that I tend to move around a lot, earning 9 points means I was almost overly active today. I started my morning by taking the dogs out and walking them around twice. I then packed my gym bag, got dressed and fixed breakfast for hubby and myself. After breakfast I loaded my exercise gear into the car and drove to the gym.
My first water class at the gym, was a 45 minute Aqua Fit class. I tried to do as much of the aerobic part of the class as possible by treading water. I used water weights during the latter part of the class and again tried to tread water whenever possible.
The second class is stretching and strengthening the back, legs and shoulders. The instructor lost control of the class from the beginning and rather than get frustrated, I moved to the deep end of the pool and did my own 45 minute workout. When I do my own workout, I tend to get a very vigorous and aerobic workout. Today was no exception. I felt energized and ready for the third and final class.
The third class is the Deep Water Aerobics class. This is my favorite of the water classes. The workout is very aerobic and challenging. Since my core has gotten stronger, I no longer wear a floatation belt during the class. The entire class is done by treading water in some form except when we use water weights and noodles. The water weights act partially as floatation devices and at the same time offer resistance as you move your arms through different exercises. It is important to maintain proper posture during the whole class to avoid injury. That is why I took the class for over a year before I could do it without wearing a flotation belt.
I felt like I had a wonderful workout today! I showered, dressed, drank a small box of muscle milk light, ate 2 tangerines and drove to the mall after the classes were over. At the mall, I took my car to a place to get an alignment. While my car was being worked on, I did some shopping. I decided to power walk as I walked from store to store. I was surprised at how quickly I could walk since my muscles were already warm from my workout. Before I knew it, over an hour had passed and my car was ready. I felt myself start to tire so I knew it was time to go home.
On the way home, I stopped at the grocery store to purchase a few items. I'm happy to report that all of them were healthy. I figured why not? So I power walked through the grocery store as I shopped. I got some smiles and hellos from the staff so I smiled back and continued on. I'm a regular customer at this store and I think they are used to seeing me rush through the store like a bat out of a hot place. I have to wonder if the smiles were just friendly or if they were thinking, "Here comes that wacko, compulsive exerciser again!" Either way, I smiled back and plowed on. LOL
I was pretty hungry by the time I got home, so I had about 2.5 cups of romaine lettuce topped with one cup of light cottage cheese and a cup of herbal tea. Once I sat down, I immediately felt exhausted! I'm normally very active so I didn't think too much about it. I read the paper and watched a little bit of television until it was time to make dinner. Later this evening I plugged my ActiveLink into the computer and went through and named all of my water workouts and power walks. When I was finished, the program did an adjustment for the water workouts and 9 activity points popped up on the computer screen.
Oh my, am I ever going to be sore tomorrow. Tonight I just feel a little tired but tomorrow I fear I'll be stiff as a board. Oops! I did notice that Saturday's deep water class is cancelled due to a swim meet. Perhaps that is God's way of slowing me down. I will do my usual 2 Aqua Fit classes again tomorrow, but I will force myself to operate at a more cautious pace. Maybe on Saturday I will go to yard sales and finish up with last minute shopping. Hubby can take a walk with me (since my regular deep water class is cancelled) and I'll promise him that I will walk at a reasonable pace. Power walking will not be an option when hubby is with me. Well, it's off to go to sleep now!
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