Friday, July 08, 2011
The weekly team challenge this past week was to blog about our goals for the second half of the year. Can't believe the first half is already gone!
I started this process yesterday when I blogged specifically about my race goals here:
Now I'm blogging about the rest of my goals and making sure they are Specific, Measurable, Attainable, Realistic and Timely.
Goal 1: Obey my physical therapist and doctor when it comes to my shoulder rehab. I see my Dr. next week and will be 2 months post surgery, in a 4-6 month recovery. Nine weeks after that I have The Jailbreak Run with members of the SparkDallas team. So roughly 4 1/2 months post op. I want to be physically able to do this event which is a run/mud/obstacle event and not hurt myself.
Goal 2: I see my personal trainer on August 3rd. It's been several months since I have seen him. I'm doing my leg weights now at the gym and need to go twice a week in order to regain lost strength before I see him. After I see him, I need to follow his advice in order to get back to where I was before surgery. I feel like I've lost ground, but know he'll get me back and then some if I just do what he says.
Goal 3: Test for my personal trainer certificate before the end of the year. I started studying for this last year...add in job change, teenager stuff, MIL passing away, etc. etc. I didn't get my test done by the end of the year. The books were changed and I had to get new textbooks and start over this year. I have three books with a combined 28 chapters and I've gone through about 7. I want to get through 2 chapters a week. If I keep that pace, I can test by October 1st.
Goal 4: I want to do an unassisted pull up by the end of the year. This to me would signify that my shoulder strength is better than it has been in a long time. It doesn't have to be pretty, I just want to do it.
Goal 5: Reach my 100 lbs lost by the end of the year. I've hovered around 95 lbs lost for a long time. I feel like I've learned to walk the tight rope of how much I can cheat vs. workout so that I am just comfortable maintaining. That in and of itself is not a bad thing. Maintenance is significant and something to be proud of, but I would just like to tighten up and lose that last 5 or so pounds to finish the goal.
Goal 6: Decrease my percent bodyfat by 2 points. That is less than 1/2% a month and I feel like based on past history that is achievable.
Goal 7: Get my next spark trophy before the end of the year. I have stayed on target for that by getting at least 1,000 spark points a month.
Other goals come and go so I could add to this before the end of the year, but I feel like these are significant ones that I want to track.
Have you set your SMART goals for the 2nd half of the year? Share one if you post on this blog.
Thursday, July 07, 2011
Today was a tough day for me. I'm about 6 weeks post surgery on my shoulder and yesterday/today I felt emotional and drained from being in pain every waking moment for all that time. I went to PT and I'm doing great on range of motion but the whole process is painful. She told me that shoulder surgery is one of the most emotionally challenging recoveries because it impacts so many movements that your body does.
I was deeply tempted to get in my car after PT and drive right across the parking lot to the Blue Goose Mexican Cantina and drown my pain in a few large margaritas. Being a person who doesn't drink and drive, and caring about maintaining my weight while exercise is down, I was able to drive straight home and not stop.
So tonight I'm refocusing on one of my goals for 2011 and what my progress has been. It's helping me fight the good fight. My goal is to do at least 12 racing events this year. Last year I did 3 so this is a big change. My BFF and running buddy susiewhite1109 has been with me all the way:
Hot Chocolate 5k January 15th Misting and Cold but fun connecting with other SparkDallas teammates.
February event cancelled due to snow and ice - hard to believe for Dallas!
Mardi Gras 5k - march 5th - very cold and windy My daughter Rachael ran this with us.
Dash Down Greenville 5k, march 12th - free tattoos and my awesome running sleeves. The sun was out and it was much warmer.
March 27th Rock N Roll 1/2 marathon - my first one! I ran this one by myself and then crawled into bed! That was a tough one.
April 30th - Camp Sol 5k - for the first time we didn't get a picture together. Ran in the humid park and allergies were no fun.
Head for the Cure 5k - May 14th sleep deprived and slap happy we crossed the finish line together laughing. It was a blast - 4 days prior to surgery.
June 4th Firefly5k run for Children's Medical Center - Night time race and my daughter decked us out with glow in the dark stars and she ran with us this time. I had to walk since I was just 17 days post surgery. Hot !@#@# Hot.
July 2nd Dallas Running Club Independence Day 5k - still walking! Rachael ran with us again this time. Still !@# Hot.
Already registered for the following:
July 16th - Lady of the Lake Relay with other SparkDallas members.
September 17th - The Jailbreak - first run with mud and obstacles - joining other team members to celebrate SP Coach Nancy's 50th birthday.
November 19th - HellRun - major mud and obstacles.
We hope to do a couple of other races like The Turkey Trot and Jingle Bell Run that we did last year, and the Komen race in October but haven't officially registered for those yet.
I got out one of my motivational posters I made a few months ago and I had cut out a quote that said "I love the battle" - very appropriate for me now as I work through pain/recovery to get to my goal. It helps to remember what I'm working towards, who is in it with me, and that this too shall pass in a couple of months and I'll be better than I was before. One of my bicep tendons was torn 1/2 way through so that wasn't working too well for me!
How many races will we get in before the end of the year? Shout out to my running buddy who is our logistics person. Seriously all I do is show up at her house and she gets us to every race, with the best parking, knows the course, and makes it easy for me to just have fun. Seriously we do have fun.
Wednesday, July 06, 2011
Well it's week 2 on the Twilight Challenge team summer photo blogs challenge. This week we're supposed to show some pictures that talk about our summer traditions.
A large part of my summer begins and ends with water - I'm a navy brat so what can I say?
At least once a summer we go to Hurricane Harbor which is a large water park in between Dallas and Ft. Worth. We spend the day on rides and floating on the lazy river. Since I had shoulder surgery 6 weeks ago, this year's day was all lazy river for me.
A special treat this summer was being able to take both my daughters and their two best friends to Schlitterbahn in New Braunfels, Texas. it's like three water parks merged into one. Again - lazy river or the toddler wadding pool for me. I wasn't healed enough to risk the jerky rides.
Now that we're back home it's many trips to the community pool in my neighborhood:
Now that my lifestyle has changed to be more focused on exercising and being healthy, my tradition includes doing one racing event per month...so far this summer
In June there was the Firefly 5k with my BFF and running buddy Susiewhite1109, and my daughter Rachael. She made us stuff with glow in the dark stars since this event was at night. I was there 17 days post surgery with my sling on and in pain. All walking for me.
We also did the Dallas Running Club Independence Day 5k - no sling but still walking and not released to run yet.
We don't have an event scheduled for August yet. One thing we are working on is a trip to Galveston in early August. I plan to run a 5k on the beach on my birthday and to be in the ocean!!!!
Our other family traditions include seeing many movies -- at the theater, on DVD, on Pay Per View. We could be our own group of movie critics.
The girls are into "epic sleepovers" - Rachael had one of her best friends here for ten days from California. There were varying combinations of who else was staying here during that time. My other daughter is Queen of the sleepovers either here or at her friend's houses.
A daily tradition now is our German Shepard, Aubrey, coming into my office everyday for her dum dum lollipop. Really any flavor will do just give me one please, please, please - can you turn those eyes down? Lately she's been chewing it up and bringing me the stick back so I can put it in the trashcan.
I'm doing physical therapy weekly, and now back in the gym as of this past weekend able to do leg weights again. I have an appointment with my trainer on August 3rd which will be the first time in three months. Excited to get back into the routine of him torturing me - I mean him helping me with my workouts.
My song for this summer is by the Zac Brown band - Knee Deep (in the water somewhere)
And last but not least, every weekend you'll find my husband grilling something for us to eat.
Hope you're enjoying your summer!
Tuesday, July 05, 2011
Today's blog is about self-regulation and getting back on the right track. I've been eating out of my calorie range for a couple of days. Not unhealthy food, but lots of healthy food. One major culprit was some really good nine grain italian bread.
So in an effort to hold myself fully accountable today, I posted on my status that I was going to photo blog my food. This one small step kept me from derailing the train this evening. So here goes the day....
Breakfast - egg beaters, turkey bacon, baby spinach, fat free cheese served with one sliced orange and some blueberries. Black coffee.
Mid-Morning Snack - Clean Eating Breakfast Sundae - 1/3 cup cottage cheese on half of a split banana. Topped with 1 T sugar free blackberry jelly, and 2 t chopped walnuts, and I put on some raspberries.
After snack - hot green tea with stevia and one soft peppermint for flavoring. I had one more of those mints later in the day.
Lunch - baby spinach, mixed greens, 1 cup Clean Eating Salsa Style Pasta Salad, 4 oz cubed grilled chicken.
Afternoon snack - Tall non-fat latte with one sweet & low, cinnamon and 1 piece Clean Eating Dark Chocolate banana bread
Dinner - Subway Turkey 6 inch whole wheat, all veggies, no cheese or condiments, salt and pepper with water and reading an Oxygen magazine.
This is the point where I almost derailed. At dinner time there was a convergence of things that made me tired, and angry. My daughter works at a Chicken Express and she brought home a large box of fried chicken. I didn't want to cook my Clean Eating dinner I had planned. I actually opened that box of chicken and touched a piece with my finger when I thought - I don't want to blog that! There was only one person home besides me - my 19 year old son who can fend for himself just fine - so I picked up my keys and magazine and bolted from the house. I enjoyed the peaceful environment at our small subway while I ate healthy and read. Afterwards I went to the store to pick up some more fresh fruit. I indulged in this which was my treat tonight...
All my food is logged on my tracker and later tonight before bed I'll have my plain oatmeal with 1/2 T maple syrup, 1 t chopped walnuts, 2 T plain fat free greek yogurt, and some apple pie spice.
I did get in 37 minutes on the bowflex trainer level 9 for one mile today. I enjoyed about 30 minutes at our pool - walked to and from the pool and did some exercises in the pool..
New in my shopping cart tonight was a new issue of Hers Muscle and Fitness and some plumcots - some hybrid plum and apricot -
I did get in all my water for the day, and feel good about the fact that I was able to stop myself from eating bad tonight. I'm now going in the kitchen and prepping something new for breakfast in the morning from my new Clean Eating magazine.
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