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.
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! =)
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
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?
EDITING TO ADD OUR TIMES
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
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!
Saturday, November 20, 2010
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.
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