ARMONIA   17,495
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ARMONIA's Recent Blog Entries

Elements of Fitness

Tuesday, June 10, 2014

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies' center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

www.crossfittroy.com/hows-crossfit-d
ifferent.html

  


Numbers and Goals

Wednesday, March 27, 2013

So I am trying very hard to do a few things:
-swim regularly (in preparation for a vacation with some avid swimmers)
-Run again (now that there is light outside and the dog is old enough)
-lose some weight I put on this winter (I gained 10 lbs in the last year and I'd like to lose 18 total)
-start looking into financial planning
-wake up early to jump start my day, rather than racing the clock

emoticon Here is the weekly workout plan, that has to shift to accommodate real life of course:

-"run" or jog every morning for 45 minutes. Go from walk/jog to full running. At least get out of the house with the dog no matter what for 45 minutes.
-Swim three times weekly (mon/wed/fri). Get to swimming a mile strait in a reasonable time limit.
-Yoga on Tuesdays (already do this)
-Strength training tues/thurs at the work gym (already do this)

Extras are:
-Gardening
-tennis lessons (if I can find something reasonable)
-hiking


*If I do this regularly I should burn about 1.5 lbs per week according to the spark tracker numbers for these activities.

emoticonDiet goals:

-I'm going to try to eat 100 carbs per day. I'm usually way higher than this so it's going to be a challenge.
-Drink 8 glasses of water per day
-Eat 1230 calories per day (My base, according to a pretty sophisticated calculator is 1730 so a 500 cal reduction per day is 1 lbs lost per week)
-Take my thyroid meds every day (I'm terrible at this!!!)
-Switch to half and half with no sugar rather than the coffeemate stuff.
-have a Saturday "cheat day" to eat out ONLY that day to save money and calories and general laziness. I can't make Indian food as well as our local place, and I don't want to give it up!

emoticonLifestyle Goals

-Wake up early. Every few days wake up a 10 minutes earlier. Right now I wake at 6am and my goal is to make it to 4:30.
-Start investing and being more thoughtful about how money is spent
-clean the cat box daily, even if it's technically Scott's job.
-Practice German 4 times a week with duolingo.com
-Study something for work (LEED, Engineering, etc) 4 hours per week
-Read daily


Action Steps:
-Make calender (DONE 3/27/13)
-Make appointment with financial adviser
-Arrange things at night to make new plan easier (pack clothes, prep coffee, set out lunches) (DONE)
-Make a bunch of low carb food for breakfast/lunch/dinners (DONE)
-Get pool pass at both pools (DONE)


I think it's a pretty ambitious but if I slowly work towards the goals, I know it's totally do-able!! I love the summer and the sunlight, so I think this is the time to start getting out and enjoying it! I'm excited. Now I'm off to get recipes and ingredients.

  
  Member Comments About This Blog Post:

2004SILVERADO 3/28/2013 3:55PM

    Great Goals and action plan. emoticon

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GLENDA2013 3/27/2013 10:23PM

    I like your goals and how you have set it up in categories like that. Very easy to understand where you want to be and how you want to get there. You can look at a goal and follow the steps. Looks like you put a lot of thought into them. Keep us posted.

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CALGALFOX 3/27/2013 7:35PM

    This all does sound doable and ambitious. I know you can do it if you set yourself up for it. I think the planning it out will really help you get there.

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Week Goals for 3/5

Tuesday, March 05, 2013

Tues:
ST *Did 40min cardio
Yoga *CHECK
Eat leftovers for lunch *CHECK

Wed:
Run in morning (3mi) *boo missed this one!
Girl Scouts Volunteer Meeting *CHECK
Eat leftovers for lunch *CHECK

Thur:
Run in morning (3mi) *also missed this! Morning are not that perky for me.
ST
Yoga
Eat leftovers for lunch *forgot the leftovers, will eat oatmeal and applesauce lol

Fri:
Dentist
Go to bank
Clean house
Swim (700 yards)
Make good choices at Sam's b-day party

Sat:
Clean yard-work on dog house
Swim (700 yards)
Read for Philosophy club

Sun:
long run (to cafe and back? 6 mi)
Philosophy club






  
  Member Comments About This Blog Post:

PREBRAENIKAE95 3/12/2013 9:23AM

    Maybe with daylight savings time, it will help you out in the mornings! Good to "see" you again :) Have missed you.

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PREBRAENIKAE95 3/12/2013 9:23AM

    Maybe with daylight savings time, it will help you out in the mornings! Good to "see" you again :) Have missed you.

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PREBRAENIKAE95 3/12/2013 9:20AM

    Maybe with daylight savings time, it will help you out in the mornings! Good to "see" you again :) Have missed you.

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CALGALFOX 3/6/2013 9:44AM

    Now just get out there and do it!

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LMB-ESQ 3/5/2013 3:33PM

    emoticon

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Week Goals for 2/25

Monday, February 25, 2013

emoticonMonday:
10 pomodoros *DONE
1 hour Objective C *(downloaded xcode)
Make stew * DONE
Stretching
Drink 32 oz water at work *(drank 8 oz)

emoticonTuesday:
Get to work by 7, leave at 6=20 pomodoros *(close, pretty good workday)
Yoga class *DONE
sweep/mop
Drink 32 oz water at work *(drank 16 oz)

emoticonWednesday:
Get to work by 7, leave at 5=18 pomodoros
Game night in Santa Fe *(cancelled to work late)
Stretching
Drink 32 oz water at work

emoticonThursday:
Get to work by 7, leave at 6=20 pomodoros
Yoga class
dance moms
Drink 32 oz water at work

emoticonFriday:
Get to work by 8, leave at 3 = 8 pomodoros
Stretching
1 hour Objective C
Study for LEED
Drink 32 oz water at work

emoticonSaturday:
Go swimming
Sew dress
clean house
Stretching

emoticonSunday:
clean yard
assemble building materials
sew dress
write letter to Penelope
Stretching


Well, nothing turned out how I thought. There is always next week!

  
  Member Comments About This Blog Post:

CALGALFOX 2/27/2013 10:46AM

    Oh, what dress are you sewing now? How fun that you're learning to sew. I wish you lived closer!

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XIALUDI 2/27/2013 10:29AM

    Thanks for stopping by. Yoga is still really hard for me! The downward dog, which is supposed to be a "rest" position according to my teacher just about kills me. I guess it will get easier, right?

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Inspirational Song

Friday, January 25, 2013

youtu.be/91iXRMkmFbs

This song "NEEDTOBREATHE - Keep Your Eyes Open" was kind of inspiring so I thought I'd share!

  
  Member Comments About This Blog Post:

SNOWJESTER 1/26/2013 4:59PM

    Nice lyrics.

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