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S.M.A.R.T. Goal Setting - BLC24 WEC

Friday, January 17, 2014


1.Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.

My Goal:
To be stronger, more flexible, have more energy & a great attitude by taking better care of myself through making awesome food choices 95% of the time (gotta relax a little!) and fitting regular exercise into my daily routines.

2.Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.

My SMart Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping (let's just say it is steep)

3.Goals are Attainable and Realistic
Of course, you can set a goal to gain 5 lbs of muscle in a week, but that’s not likely (this goal would take anywhere from 1 – 6 months, based on commitment level and level of experience). Goals should reflect an accurate understanding of how long it actually takes to attain such a goal.

My SMARt Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping (let's just say it is steep)

4.Goals have a specific Timeline
Specific, measureable goals are a good start, but until they have a timeline on them, they’re still lacking. Timelines make goals more real.

My SMART Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping by April 9, 2014 (in 12wks).

5.Goals are Significant
Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that’s personally meaningful. Without some deeper value attached to the goal, it’s unlikely to take shape.

My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”

1. For strength & less pain - tired of shoulders/back/neck hurting when cooking!
2. For flexibility & balance - being more agile makes hiking, bike riding & stairs safer.
3. To fit into my favorite jeans comfortably.
4. To be more confident wearing tops that hug the waistline (no more muffin top!)
5. For more energy,better attitude and to set a good example for my kids.

•BEHAVIOR GOALS: You can directly control this type of goal; it’s an action you can choose to do every day.

Behavior goal 1: I will track my nutrition daily for the next 12 weeks and stay within my range 6/7 days & be sure to have a minimum of 64oz of clear, fresh water every day.
Behavior goal 2: I will finish the BLC24 12 week challenge a 'Streaker' by doing a minimum of 20min exercise 5/7 days a week & increase my exercise weekly by a minim of 10% to increase my strength & endurance.
Behavior goal 3: I will hike/walk these hills 10miles a week.

More Strategies for Successfully Achieving SMART Goals:
1.Spread the word – who will you tell? Anyone who will listen, LOL! Also making myself accountable by making this into a blog

2.Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”? The Onyx Outlaws!!!

3.Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?
b. What is your reward system? I will reward myself with some new clothes that show-off all my hard work...if I don't do my goals then I will reach out to my team-mates for support & a good butt-kicking when needed ;-). Tough love works for me.

4.Commit to less – Our natural tendency is to OVERPROMISE and UNDER DELIVER. Do the opposite.
Consider every promise you’re about to make to yourself a rough, first draft. Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?” If your gut reaction is anything other than “9″ or “10″, find a way to make that promise smaller or easier.

I am 99.9% confident that I can do this. I have a plan & have done it before... the one thing that concerns me is hiking if the weather turns bad for any length of time. But I can work around it, it is NOT impossible! =)

  Member Comments About This Blog Post:

TWNOMWE 2/26/2014 10:17AM

    emoticon emoticon goals. let us get to work.

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1MIN17SECB412PM 1/19/2014 11:13PM

    hahahahaha!! Pam (PKCTTS) is HILARIOUS!! It figures you'd be runnin' with that one!! She's a 'pistol' fer' sher' n' fer' certain. Your SMART goals are certainly attainable and the time frame very doable. I melted off 23 lbs in the last 12 wk challenge, but only managed (so far) to gain and melt the same 3 of those pounds this last 8 wks. But never fear, I will maintain if nothing else!!

You bet cha' you can sooo 'do' this, JoAnn!! You'll be ridin' off into the sunset with a' eeeHA, you renegade you!! LOL!! I love your Behavior Goals and your confidence and I know your determination, so DANG 'it' girl, wha'da'ya' writin' fer'?!! Just get on that horse and ride like there's no tomorrow!! emoticon

Comment edited on: 1/19/2014 11:15:06 PM

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RUNNINGWILD 1/19/2014 1:16AM

    Pam, I'd notice... emoticon
Good goals! SMART, too. And you can bet we'll be here if you need that kick in the butt. emoticon

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RUNNINGWILD 1/19/2014 1:16AM

    oop. double post.

Comment edited on: 1/19/2014 1:16:47 AM

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MUSICMOMOF2 1/18/2014 6:32AM

    Good luck! You can do it!

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PKCTTS 1/17/2014 9:07PM

    Think they'd notice if I just copied yours ( I could change just the Oak St part). LOL emoticon

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COOKINGSTARS 1/17/2014 5:59PM


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    Make Today the Greatest Day of Your Life
Until Tomorrow!

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What is a Miami Ghost anyway???

Thursday, January 27, 2011

I am sharing this from our Jade Dragon team since I am very excited to participate in it!
As many of you know we are 'ghosting' our fellow Dragons this weekend. You see, there are a few Dragons that are participating in a big race this weekend in Miami Fl. To show our support & share a bit of their excitment & struggles, there are a few of us who are going to try to match some strides with them.

It just so happens that the BLC15 24/7 GYM is having a 'race' for everyone to run/walk/jog a distance if they would like over the weekend. Since our team is ghosting fellow Dragons, we decided to report our total together as a team to the BLC gym.

We are doing this to support our Dragons in the ING MIAMI this sunday.
Current Dragons - Christy, John and Suezette
Past Dragons - John, Gail, Tammy and Beth.

Put it all together & all over the WORLD our DRAGON Brothers & Sisters are doing the following:
Christy - Half marathon
Jopa - Half Marathon
Suezette - Half Marathon
Mike - Half Marathon
JoAnn - 10k
Nan - Marathon - Awesome
Penny - 20k
Terri - 15k
Jackie - 16 mile
Liz - Half Marathon
Frank - 5K
Tracy- 8k
Madhu - 5k
Candis - 10k
Ania - 5k
Kate - 10k
Molly - Half Marathon

I've walked/jogged off & on in our local hills and on my treadmill. The most I've done at one time is 5miles, so this will be a bit of a challenge for me. My average is a 15min/mile including warm-up & cool-downs. I tell ya, I may get addicted to this stuff as my heart-rate improves & I notice that instead of pushing myself to continue to jog through the end of a particular song, I am now trying to find another similar paced song to keep going!

Thank you BLC for introducing me to the JADE DRAGONS! Love you guys!!!

Anyone else care to come join us?

results of our weekend running and ghosting and walking....

Christy - Half marathon 3:25
Jopa - Half Marathon - 1:52:12, a new PR!
Suezette - Half Marathon 2:28
Tammy - 2:26
Gail - 2:26
Beth - 2:26
John - 2:26

Ania - 5k - 58:00
Madhu - 5k - 63:00
Kate - 10k + (6.85 miles) - 91:20
JoAnn - 10k - 86:18
Tracy - 8k (5.70 miles)- 65:31
Molly - 17 miles (mostly walking: 4 hrs)
Mike - Half Marathon 1:58:09
Terri-10k - 1:44
Nan - full marathon powerwalking - 6:21:09
Candis - 10K (ran it!) - 1:04:00
Liz - Half Marathon 3:55 (in 4 days) 5K (today) 50 minutes
Frank - 5K - 26:53 (new PR!)
Penny - 21.96 kms - 2:46 ran the last 12.63 straight!
Robin - Half Marathon - 3:15
Jackie - 7 Miles 1:122:05, 18 Miles 3:45:25

  Member Comments About This Blog Post:

MKKAYA 1/29/2011 11:24PM

    Joann - awesome - I just love being a dragon - everybody is so dedicated to getting it done.

I think it was Jacking that just went and worked out with tony Horton (P90X)

and is sogan is

"Bring it""
My half is done by the way under 2 hours too!!

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SEYSARAH 1/29/2011 11:09PM

    I loved this blog JOANN..even non athletes like me enjoy being a part of something fun and working toward a goal..nothing like being a Dragon!

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ZORAHGAIL 1/28/2011 6:11PM


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CASSIOEPIA 1/28/2011 5:42PM

    Mike had asked me to 'dragon' it up this challenge, but I was going to be away for three of the weeks it was on, and didn't want to be booted to the curb by management for not putting up my numbers!

Enjoy your ghosting. It's such an awesome way to support someone else.

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JOANN562 1/28/2011 11:20AM

    Ania! How did I do that? Added you to the list now! =)
We're going to be one active team this weekend!
emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 1/28/2011 11:21:28 AM

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ILOVEROSES 1/28/2011 8:50AM

    You forgot about me, lol. I am walking 5k tomorrow morning!

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LIZZYP609 1/27/2011 8:19PM

    Yea JoAnn! I am so excited about how many Dragons are participating in this! Each of us our own way! Great job!!!

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ETTEZEUS 1/27/2011 7:56PM

    Yay Joann!
Have fun ghosting!!
I hope you DO get addicted!!

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CHEMKATT 1/27/2011 7:39PM

    It's going to be so much fun!!!!

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Tuesday, November 23, 2010

Considering how I have been eating at the high end of my allowances (& actually over more days then not lately!) I am not complaining about maintaining....but....

I really would like to see 'more' results.
Not sure what I need to do to get myself more motivated to do this.
The push-up & sit-up challenges have been great.
If not for them, I probably would not be doing much of any kind of 'real' exercise lately!
Maybe I need some new MP3 tunes? A new workout outfit? Some cool tennies?

For now, I am thankful to have those 2 motivators to get me going...maybe I'll move on to one of their other challenges when those are done if I am still struggling. I think I saw Squats listed in about a big UG! LOL!

On a side note, I have noticed a lot more definition in my arms lately, so those push-ups, as shakey as they are, are working!
emoticon emoticon emoticon

  Member Comments About This Blog Post:

DOROTHYBERO 11/23/2010 9:33PM

    emoticon emoticon emoticon emoticon emoticon

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JOPAPGH 11/23/2010 8:25PM

    nice job, workout machine!

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CSDAYS 11/23/2010 7:05AM

    Good luck! emoticon emoticon emoticon emoticon emoticon

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D*R*A*G*O*N blog #3

Sunday, November 21, 2010

Today is the 3rd day of our Intra-team DRAGON challenge.
So far, I have been able to do the activities that spell D*R*A*G*O*N each day.

D ~ Drinking, 8 glasses....of water, of course! DRINK. For some reason I have a hard time with that when the weather is colder. I just do not want to drink water! There was a time when it was no problem for me to drink 10+ glasses of water a day. The past few months I have been struggling to get down 8. You can sure bet that since it is part of the challenge, I am making sure to do it.

R ~ Rest. No problems there! ;-) (7hr min a day)

A ~ ABS! 1pt for ea 100 (3pts max) I've been maxing this one on the days I am doing my 200 crunch challenge! Since starting the sit-up challenge, I have only been doing crunches for my ab work. Funny, but it felt nice to do some variations in ab ST on non-sit-up challenge days to meet this part of the challenge.

G ~ Go! Any kind of exercise. 1 pt for every 30min (3 max) Since starting the Sit-up & Push-up challenges, I have let other areas slack off a bit. So to get my 30min of 'GO' yesterday I did some lower body ST. That was a nice change. Today DH & the kids rode their bikes around the block while I walked/jogged with the dogs for 30min....we had a nice break in the rain where it was just beautiful out. That was very nice indeed!

O~ Owning it. Blogging...taking ownership in front of one & all! So far, I am hanging in there...hence your suffering, LOL!

N~ Nutrition....track it, that is. I do this already as I need it to keep me in line.

BONUS 2 points for every day you spell 'DRAGON'

The challenge started on friday & ends tomorrow.
So far, this DRAGON challenge has been nice. I'm enjoying 'forcing' myself to do these little 'extras' to meet the goal. I am going to do my best to get all those letters each & every one of those days!

Crossing fingers & toes!
emoticon emoticon emoticon

  Member Comments About This Blog Post:

ILOVEROSES 11/23/2010 8:19PM


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TOBEARUNNER 11/23/2010 1:49PM

    So far I think you're the only DRAGON to get the bonus every day! Way to represent the captains JoAnn! :)

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HOPE2BE 11/22/2010 7:26AM

    emoticon emoticon emoticonYou're doing good. Keep it up.

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LIZZYP609 11/21/2010 9:50PM

    Yea! You are doing it!!

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Anyone out there a Push-Up fan??

Saturday, November 20, 2010

Me neither!
I have to admit that it always bothered me that I could not do push-ups.
When I first joined SP, I was enthralled by an article that stated I could do push-ups!
Of course, those were the 'girl' pushups...
The ones on the knees.
I was so proud to get to the point that I could do those pretty good.
Then I put it behind me & concentrated on overall health...
Which is good.
But recently the push-up has been brought up again.
You see, the BLC that I belong to started a couple new side challenges & one is a 100-push-up challenge
And there it was again 'even you can do push-ups' or something along those lines...
They promised I could do 100 consecutive push-ups.
So I joined it.
But wait...these are the 'Big Girl' push-ups!
Well, they SAID that I COULD DO THEM!
Would THEY lie?
Maybe I should be asking, exactly what is expected of me to get from "here" to "there"?
It is a six week program.
You are tested & shown which column to follow, 3 days a week.
I just finished week 3
It is pretty hard.
I have been able to just barely do the miniums each day requests
So, hopefully I am on target.
But right now, I can only do 21 consecutive push-ups.
88 in all reps together with the last batch.
So I am questioning their honesty
But I will keep at it.
They are the pros, right?

If you are interested, it is found on this website.

  Member Comments About This Blog Post:

JOPAPGH 11/23/2010 8:29PM

    21 is great progress. I have get to complete the program though. I usually bomb out between 60 - 70 consecutive.

Stick with it. You are doing so well!

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ILOVEROSES 11/23/2010 8:17PM

    emoticon emoticonon your 21!

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TOBEARUNNER 11/23/2010 1:47PM

    I'm impressed, I never graduated past week #1! Maybe that's something for me to try in the break between round 14 and 15? Sounds like your blog just inspired the captain! emoticon

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DETERMINED56 11/21/2010 3:23PM

    I guess I'm goofy too cause I have grown to love them. Like archimedes, I do them a variety of ways. I am into planks also and as mentioned, it helps a lot. I do side planks now with my lower leg bent off the floor. I can hold it for 20 seconds on each side.

There are so many exercises that I started off hating that I kind started liking. How weird is that?

Keep it up..and congrats on the 21!

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ARCHIMEDESII 11/21/2010 1:48PM

    ME !! Pick me !! I'm probably one of the few people who actually DOES love to do push ups !!

Yes, it took me a very long time to learn how to do them properly. But, once I made that break through, I never looked back. I do all sorts of variations on push ups now. I do them on a stability ball. I do them with my feet on a bench. I do spiderman push ups. I do dive bombers.

Oh, there are so many wonderful variations !!! Women CAN do push ups !! In fact, if I do so myself, I can do more push ups than your average guy and I'm an old hag. LOL !!!!

Congratulations on making it to 21 push ups. That's great !! Now, if you're looking for an exercise that will help you to do more push ups, add PLANK and SIDE PLANK to your routines. A push up is nothing more than a moving plank. So, if you start doing plank, that will help increase your core strength.


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KAYOTIC 11/21/2010 11:50AM

    I used to be able to do push-ups better than I can now...but do need to get back into them! Thanks for the "push!" emoticon

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1MIN17SECB412PM 11/21/2010 11:03AM

    I luv' ya' JoAnn, you know that, BUT........ are YOU nuts?!! emoticon Seriously, you've ALWAYS been *on*top* of the physical Wonder Woman chain, girl!! I do push-ups. I set the timer for 1 minute, to see how many push-ups I can do. So far... 30. WALL PUSH-UPS that is!! hahaha!! I know, I'm a wimp!! hehe!! But I started out (October 4th) only capable of... 20. I 'do' my crunches that way too. emoticon Guess I should beef it up a' bit, huh?!! ::giggle-snort:: Whelp... wishes of success in yer' torture- emoticon I mean journey emoticon my sweet!! mmmUAH!!

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