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New Goals: Winter/Spring 2014

Monday, January 13, 2014



It's time again to reflect on goals for a successful year ahead. I am already looking forward to being slimmer this summer. I am motivated to be a size or two slimmer by June so that I can enjoy the summer and all the activities it has to offer. I'd also like to wear some cute summer clothes. They would look a lot better on a slimmer me.

Goals are: Specific, Measurable, Attainable, Relevant, and Timely

Specific: I am still using my FitBit for general activity. I am used to getting 10,000 steps daily so now it's time to up the number a bit. This next month or so I will aim for 12,000 steps daily as well as having a few days of 15,000-20,000 steps. I have done it before so I know it's doable, especially when I add in a few Zumba classes. Love how that racks up the steps!

I will continue to go to two classes a week of Cardio Sculpt and add in two more sessions of my own routine consisting of routines I have learned from New Rules of Lifting, ChaLEAN X-Treme DVDs, Gilad DVDs and a new DVD circuit from Jackie Warner. I'll mix things up whenever possible. I also have a new punching bag in my basement so I plan on doing a little boxing, too. Cardio will consist of Zumba, brisk walking and HIIT circuits. Biking will have to wait until the weather gets better.

I will aim for an average of 70 minutes of intentional exercise, six days a week. Or, a total of 420 minutes weekly.

I started working again with a Dietician so food will be tracked and adjusted accordingly. Foods will be as clean and as close to nature as possible. Organic whenever possible and lots of green veggies, lean protein, non-fat dairy and limited whole grains. I will avoid sugar and empty calories.

Measurable: Would like to lose at least 7 pounds or 5% of body weight for this round of BLC. I ultimately want to lose 20-25 pounds. Would love to see a few inches gone as well, maybe more so than the weight.

Attainable: Yes, I think so.

Relevant: Losing weight and/or inches is important to me for many reasons. Health being the number one reason. Instead of fixating on the scale, I think I am at a point where I want to fixate on healthy habits day in and day out. It's too easy to be influenced by what the scale says, good or bad. I'd rather do what's right and let the chips fall where they may. As long as I keep up with the exercise and eat right I think it'll all even out and I will eventually find myself at a happy weight.

Timely: Absolutely :-) Now is the perfect time for me to improve my exercise habits and focus on health. I love to bike and to hike and hope to be ready by summer.


Additional Goals:

- Meditation/Self-Hypnosis for weight loss. I have a couple apps on my iPad that I've been listening to. I really think the sub-conscious mind helps or hinders progress dependent upon your subconscious beliefs (which can actually be contrary to your conscious beliefs). I will continue to listen to the tapes weekly.

- Self exploration: Read one to two inspirational books that help break through self-limitations.

- Balance: Find a good balance between goals, family, spirituality and work. Give some extra time to my teens. They will be off living their own lives soon enough. Relish the time I have with them daily.

Yoga/Stretching: Be brave enough to try out a yoga class this year. Gain some flexibility.

  
  Member Comments About This Blog Post:

LISA01605 1/24/2014 10:09AM

    Love your goals!! I highly recommend yoga. It can be intimidating at first but it gets easier once you know all the moves. There are many levels to the exercises also so anyone can do it. Don't be afraid to use yoga blocks when you need to. Everyone is a beginner at some point.

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SMITTY4RL 1/15/2014 1:40PM

    You've really organized your thoughts here--great job of getting those goals down along with a thoughtful review. You're so organized, I love it. Good luck on the challenge!

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MRSP90X 1/15/2014 10:10AM

    Awesome!! I am doing some similar things as well!!

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SAPHRAEL 1/15/2014 10:05AM

    You are going to rock this challenge! Let's go!
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SIMONEKP 1/14/2014 1:17PM

    Great goals Jan

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AVAMARIE62 1/14/2014 1:02PM

    Jan, emoticon I aim to eat clean too! Your body will love you for avoiding sugar and highly processed, calorie dense, chemical laden foods! I believe that it is so important to get back to the basics! It's great that you are also giving emphasis to Meditation. My motto is Think it, believe it, be it! Good luck with BLC24!
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FLGIRL_4EVER 1/13/2014 10:27PM

    Great goals! Would you mind sharing what apps you are using for mediation stuff?

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JDUBLANKO 1/13/2014 9:53PM

    You always have great goals...very well thought out and attainable...:) Looking forward to another round with you...

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GYMRAT_AT44 1/13/2014 8:01PM

    Jan - those are great goals and I like how you wrote it like a story blog too. I'm on fitbit also - I put my fitbit address on the social media link. I use my to make me move during work so I don't sit all day at my desk! Same goal on it as you. 10k on steps - probably should get it up to 12k, but I don't wear it when I'm running or doing my cardio workouts.

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BLC23 Goals

Tuesday, September 24, 2013

It's time again to reflect on goals for another round of BLC. I totally think Fall is one of the most ideal times to focus on exercise and nutrition (well, anytime is a good time). Fall is a time when you are back into a routine (albeit a busy routine), when temps are cooler for exerciing outdoors and when I usually start looking ahead to the holidays. I am always motivated by wanting to look good during the holidays. Goals are: Specific, Measurable, Attainable, Relevant, and Timely

Specific: Just got a FitBit and am quite enamored with the gadget. I am currently on a daily 10,000-step walking streak. I am really hoping to up that number to 12,000 daily, but don't want to jinx the success I've had so far. So...I will continue to meet 10,000 or more steps each day. I will add in more intense cardio 3Xs a week. I will strength train three times a week following Chalene Johnson's ChaLEAN Extreme (I am on month two). Cardio will consist of using the treadmill or elliptical, biking outdoors, hiking and jogging. In addition to CLX, ST includes all kinds of conditioning exercises chosen from the NRLW, Turbo Fire Strength and Tone, Youtube videos, and perhaps some kettle bell moves. Lots of push-ups, squats and dead lifts. :-)

Just started working with a nutritionist so food will be tracked and adjusted accordingly. I will be getting my basal metabolism checked so I have a starting point to know how many calories I can shoot for. Foods will be as clean and as close to nature as possible. Organic whenever possible and lots of green veggies, lean protein, non-fat dairy and limited whole grains. As little sugar as possible.

Measurable: Would like to lose at least 6-8 pounds or 5% of body weight for this round of BLC. I ultimately want to lose 20-22 pounds or 13-15%. Would love to see a few inches gone as well, maybe more so than the weight.

Attainable: Yes, I think so.

Relevant: Losing weight and/or inches is important to me for many reasons. Health being the number one reason. Instead of fixating on the scale, I think I am at a point where I want to fixate on healthy habits day in and day out. It's too easy to be influenced by what the scale says, good or bad. I'd rather do what's right and let the chips fall where they may. As long as I keep up with the exercise and eat right I think it'll all even out and I will eventually find myself at a happy weight.

Timely: Absolutely :-) Fall is the perfect time for me to improve my exercise habits and focus on health. I love to bike and to hike. Hoping to do lots of it now that the temps are cooler.

  
  Member Comments About This Blog Post:

JDUBLANKO 9/28/2013 12:23AM

    WOW on the goals...so thought out...but aren't yours always...lol

Your doing an AWESOME job...month 2 already for CLX...I remember when you started...that is too great...

Looking forward to another round with you!!!

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MA_DIDDLES 9/27/2013 7:31AM

    I guess I am looking for the weather to cool down a little bit in FL too. Maybe that would call for longer walks and longer bike rides with Oliver.

Wishing you much success in BLC 23, cuz that will also reflect on the STOP Team Status, so U go GF emoticon

Going to try to keep up with U on Fitbit as well. MA

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FLGIRL_4EVER 9/26/2013 10:24PM

    I completely agree about Fall, perfect time :) Great goals and I am so glad you are enjoying that Fitbit, it is so much fun and a regular reminder to keep going. You can do it!

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LJR4HEALTH 9/25/2013 7:44PM

    Janice so true fall is the best time to kick up the workouts great weather to do so I agree very attainable emoticon

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JENSHAINES 9/25/2013 12:16PM

    Jan - you should meet Fitnhealthykal - one of our cappies. She's VERY involved with the Beachbody program and also is a fitbit master - we have a bunch of fitbitters on Azure who have all hooked up via the fitbit site and are helping each other. Stop by the Island and as to friend. ;-)

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BLC22 Goals

Thursday, June 06, 2013

For BLC we've been asked to determine some goals for these next 12 weeks. Goals that are: Specific, Measurable, Attainable, Relevant, and Timely.

At this point in time I am coming off of a very stressful period at work. For me, it's back to the basics of weight loss: more energy expended than taken in. Easier said than done. Back to tracking all food, staying within a reasonable calorie range, drinking enough water, sweating and lifting.

Specific: Cardio most days of the week (5-6xs), strength training three times a week following the New Rules of Lifting for Women, and 10,000 or more steps per day. Cardio will consist of using the treadmill or elliptical, biking outdoors, hiking and walking. Maybe a little jogging thrown in for fun. ST includes all kinds of conditioning exercises chosen from the NRLW, Turbo Fire Strength and Tone, Sparkpeople videos, and perhaps some kettle bell moves. Lots of push-ups, squats and dead lifts. :-)

Food will be tracked and adjusted accordingly to match a 500 calorie deficit per day. Of course, this is the tricky part; not to eat too little or too much. Foods will be as clean and as close to nature as possible. Organic whenever possible and lots of green veggies, lean protein, non-fat dairy and whole grains. As little sugar as possible.

Measurable: Would like to lose at least 6-8 pounds or 5% of body weight. Would love to see a few inches gone as well, maybe more so than the weight.

Attainable: Yes, I think so.

Relevant: Losing weight and/or inches is important to me for many reasons. Health being the number one reason. Instead of fixating on the scale, I think I am at a point where I want to fixate on healthy habits day in and day out. It's too easy to be influenced by what the scale says, good or bad. I'd rather do what's right and let the chips fall where they may. As long as I keep up with the exercise and eat right I think it'll all even out and I will eventually find myself at a happy weight.

Timely: Hell yes. :-) It's now or never baby. Summer is the perfect time for me to improve my exercise habits and focus on health. I love to bike and to hike. Hoping to do lots of it this summer. My beautiful German Shepherd is shedding his winter coat right now. It's time for me to shed mine!

Cheers!

  
  Member Comments About This Blog Post:

MA_DIDDLES 6/11/2013 11:49PM

    Smilin at Lynnann's post.

I have to be somewhat forced to blog.

It is a good blog with great goals. Looks like we will be steppin together.
Thanks for accepting my invite. MA

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LJR4HEALTH 6/9/2013 9:34PM

    Love this blog post I do agree sometimes we just need to get back to the basic emoticon

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JENSHAINES 6/7/2013 7:05PM

    Loved the German Shepherd analogy at the end! These are all great goals, Jan!

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HOPEWELLNESS 6/7/2013 11:29AM

    Great goals, Jan! Very similar to mine! I guess I should do the official Blog of my BLC22 goals! I'm ready to join you all in the CAMO Crew!

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FLGIRL_4EVER 6/6/2013 1:47PM

    You can do it!!!

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ZORAHGAIL 6/6/2013 12:37PM

    emoticon emoticon emoticon

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A*L*P* 6/6/2013 8:09AM

    You got this, Jan! I know that things have been so rough for you these last few weeks with stress, I just hope it goes away and you can focus on just you!!!

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LYNNANN43 6/6/2013 7:54AM

    "Forced blogging" at it's best. emoticon

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Sunday Ramble: What's on my mind Blog for BLC

Sunday, March 10, 2013

Okay: this forthcoming ramble of mine will be foreign to most of you who are following good principles for weight loss. That is: not starving yourself. I guess I am old-school in the fact that I still think less calories in means success on the scale. Well, what worked in the past has come to a standstill and now....

I just need reassurance that increasing my calories will work. :-) I feel like I am just eating a ton of food. I've eaten under 1000 calories for probably 6+ years. I am very good at it, unless I splurge or lose focus, which of course does happen, but for the most part I know how to get my calories low and make them count. Now I just feel like I am eating way too much. I haven't hit 1200 yet but I am going over 1000. Just really nervous I'll start to gain weight. I am still in the 146s, but that could change in a heartbeat with me. I know this is probably the opposite problem for most of you, but I am freaking out just a little. I've been reading some body building books (I've been lifting seriously for about 6 months now) and calculating calories based on my current weight. I don't know how many to eat. I can't possible eat as much as the books say. All I know is that I need to increase my protein which I have been doing and I must say I feel very good. It really helps me. I thought I felt good before, but having more protein is making me feel even better.

Anyway, sorry for the ramble. I feel very confused. I understand the principles that these body building books are stating about fat loss verses weight loss, but it's hard to trust the process. And am I working hard enough with my cardio and ST to justify the calorie increase? Just makes me nervous.

I have to say, though, No cravings for unhealthy food. I think that's a first for me. None. I am eating so clean it's almost pathetic. So, maybe that's a good thing. I try to eat small meals every 2-3 hours and it has really helped keep my blood sugar stable throughout the day. But, man, am I ever confused about how much to eat.

Makes me crazy.

  
  Member Comments About This Blog Post:

JDUBLANKO 3/11/2013 3:33PM

    Yes, yes...on the nerdfitness link...AWESOME site...lots of info. Don't be scared to gain a little weight...it might happen in the beginning...as long as the calories your adding are healthy ones -- I honestly don't think you will have too many problems...

I'm trying to up my calories as well but just can't eat that much food...lolol...will get there in time...

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ROBBGIN 3/11/2013 10:22AM

    Janice, I know just what you are feeling about the difference in calories from what you and I have been taught in the past. I remember diet books that would stress less than 1,000 calories...like 500-700 per day....which would make me wonder how these women did it and what was wrong with me because I just couldn't get my caloric intake down that much.

I remember my mother ordering these diet booklets that had all kinds of names, the ones I remember so well were "The Vanilla Ice Cream Diet".....you can imagine what happened to me on that one. Then there was the "Banana & Skim Milk" diet which I could do for one day but was starved and dizzy by the 2nd day. The list goes on and on, but none of them worked.

Hang in there. It sure is nice to be able to have a few more salads, side dishes and even a small treat or two. Guess they are trying to teach us about portion control!

Love, ginger
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APED7969 3/11/2013 7:52AM

    http://www.nerdfitness.com/blog/201
1/07/21/meet-staci-your-new-pow
erlifting-super-hero/

This is a great link addressing the issue. Also eating 2000 calories is a hell of a lot more fun than eating 1000 calories. I'm not sure I could go a day eating 1000 calories without being extremely cranky! I know from doing it in the past it does get easier but really fueling your body is healthier and much more pleasant.

For me my weight has become much less of a concern. I still like seeing the scale go down because it does still need to for me to be really healthy but I focus a lot more on fitness goals and body fat %. I would rather have my ideal body than to see my ideal weight on the scale.

I hope you are able to make a new eating plan work for you!

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JANEGSN 3/11/2013 12:17AM

    Jan, the protein guidelines can be crazy for body builders. I read one good article that said there is no rule, that 1 gram per lb is a guideline but you have to figure out what works for you.

Do small changes and then see how it work, remember that scale goes up and down some so give it some leeway.

For me (and an old workout partner), it was clear we didn't have enough protein when we were doing a workout and were just dragging - what I call not enough oomph to do a normal workout. When I would check my food logging, sure enough I hadn't had enough protein the day before.
Also, more protein helps my muscles recover so I can workout the next day (or 2nd day) with less muscle soreness.
So hopefully these signals might help you figure out if you need more protein or are getting enough.

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STILLWATERSSB 3/10/2013 8:33PM

    I'm not the most experienced person; however, I'm in that same mindset........for years I've withheld foods and practically starved myself and still gained weight. Then when I discovered BLC, I tried that principle of increasing my calories and I really did lose weight. I was shocked! Who knew that more was a good thing. As long as it's not empty calories and the fat content stays within it's range!

I have the utmost confidence that someone will come along with more knowledge than me and will be able to share a few tips for success with you!

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My Dream Board for Weight Loss

Friday, January 25, 2013

2013 is going to rock!

  
  Member Comments About This Blog Post:

ANNERBEES 1/28/2013 10:05PM

    This is great Jan!!! You ARE gonna rock 2013!!! emoticon

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OJ_2_OK 1/28/2013 12:43PM

    Love your board!

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MA_DIDDLES 1/26/2013 6:23PM

   

Sparktacular



Comment edited on: 1/26/2013 6:24:16 PM

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NEW_PARADIGM 1/26/2013 2:53PM

    Love it!

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JDUBLANKO 1/26/2013 12:23PM

    I LOVE your dreamboard...so organized and pretty. I have one and I'm thinking of posting it but it's definitely not as beautiful as yours!!!!

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FLGIRL_4EVER 1/26/2013 11:50AM

    Janice - you are so going to rock 2013. Can't wait to see that picture of you in your skinny jeans emoticon rocking that 30 pound loss. I believe in you and know you can do it! emoticon emoticon

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HILLRUNNER 1/26/2013 10:20AM

    Fantastic job and love how you put it all together!!! emoticon

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CHARLIE215 1/26/2013 9:29AM

    Love your board!

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ZORAHGAIL 1/26/2013 2:51AM

    emoticon

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ANGELEYES328 1/25/2013 10:49PM

    Really, really great.

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HEART4HOME 1/25/2013 8:00PM

    Love it! Thanks for sharing! emoticon

Veronica
Crimson Butterflies emoticon

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DW33412 1/25/2013 7:41PM

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