Tuesday, December 20, 2011
So I belong to the 100+ to lose group and the leader suggested that we come up with 100 Goals to help us along our weight loss journey. I used to be very goal oriented and somewhere along the way I veered off that path. I find that having specific, concrete goals helps me to progress. Here are the first 85 or so that I've come up with. My goals were becoming somewhat blah so I decided to let my brain have a rest.
You'll notice that all of my goals aren't weight loss based but as much as I want to be slimmer, I am more concerned with being healthy and that comes from the inside and radiates outward. Part of my journey is learning to love myself no matter what size I am and work on being a better person, friend, family member, etc.
1. Track my food everyday
2. Make a meal plan once a week and stick to it!
3. Eat at least five servings of veggies and three servings of fruit every day.
4. Contact a friend or family member for support when I needed. I DON'T have to do this alone!
5. Do my circuit four days and a form of cardio for at least 50 mins two days.
6. Buy a body bugg as my 250 goal!
7. Buy a Wii as my 299 goal!
8. Get a pedi as my 250 goal!
9. Shop from my meal plan and avoid extra goodies. I'm pretty good at this already.
10. Complete one hike, 5k walk/run or 25k bike ride every quarter.
11. Beat time on previous quarter's challenge each quarter!
12. Look at myself naked in the mirror and memorize what my body looks like. Focus on loving myself as I am now. Do this every day for a few minutes.
13. Tell my family how much they mean to me as often as possible.
14. Live in the moment. It's okay to plan for the future but live in the present!
15. Eat the colors of the rainbow every day.
16. Try a new veggie every month.
17. Try a new recipe once a month (or more).
18. Contact a friend once a week to let them know you were thinking about them.
19. Plan activities that are activity based, rather than food based to do with family and friends.
20. Cut out processed foods as much as possible and white sugar, bread products. I already do this most of the time but keep it up.
21. Eat fresh fruits and veggies whenever possible.
22. Each week eat dinners at follows: fish x2, poultry x2, vegetarian x2, pork/beef x1
23. When cooking, make extra portions to save as left overs and package them with veggies for a future meal on the go!
24. Portion food out at the beginning of the week.
25. Call or write a family member once every other week.
26. Say one positive thing about myself at the beginning of every day.
27. Finish my BA
28. Save $100/mo as an emergency fund.
29. Get at least 8 hours of sleep per night.
30. Exercise at my target heart rate.
31. When watching television exercise during commercials for ONE SHOW at least three times per week.
32. Take dogs out for walks twice per week.
33. Make a specific time for cleaning house and don't let anything get in the way of that time.
34. Spend five minutes a day just relaxing and breathing and clearing my mind.
35. Get down to 250 by my birthday! (June 8)
36. Enjoy my weight loss journey!!!
37. Eat out only once per week and keep it to ONE MEAL ONLY!
38. Organize my kitchen.
39. Paint my living room and bedroom.
40. Make Christmas gifts for everyone beginning in July!
41. Contact all family and friends on their birthdays with a card or note.
42. Go to IRD in July!
43. Create/modify a recipe once a month.
44. Lose twelve pounds per week!
45. Catch all bills up and pay one month ahead.
46. Go on a trip.
47. Manage my time more wisely.
48. Be down to 200 by Christmas 2012.
49. Start my credential.
50. Every day think of one thing that I am thankful for and write it down.
51. Keep a daily journal.
52. Blog on SP at least three times per week.
53. Take pictures each month to track my progress.
54. Eat fewer than 1500 mgs of sodium per day.
55. Think positively. When I have a negative moment remember that negativity doesn't get you anywhere.
56. Do the weekly swear off every week.
57. Drink at least 64 oz of water each day.
58. Get down to a size 18 this year!!!!!!
59. Read the SparkPeople Book.
60. Log into Sparkpeople every day.
61. Clean out my closet and get rid of old, too big clothes! Don't focus on gaining the weight back.
62. Buy something completely frivolous and extravagant and be HAPPY with the purchase when I get to 225!
63. Try one new exercise per month.
64. Learn to belly dance.
65. Go to Reno to visit family!
66. Do REAL squats without my knee hurting.
67. Eat 25-35 grams of fiber per day!
68. Start a vitamin regimen and STICK TO IT!
69. Were hats!
70. Fit into my skinny clothes.
71. Visit family and friends in SD.
72. Jog a mile without stopping.
73. Think of one positive habit I'd like to start and focus on it for three months. Create one every quarter.
74. Create a book of pictures from magazines, etc of places I want to travel to.
75. Get a passport!
76. Play with my puppies in the yard every day, weather permitting. Actually PLAY with them though!
77. Take Bug, Duck and Remi in for their annual and get Remi neutered.
78. Redo vanity.
79. Take pride in my appearance. I already am really good about this but we can always be better!!!
80. Buy high heels!
81. Get a new job!!! Preferably subbing!
Okay, my brain is kind of dry. I'll see what others come up with and add some of theirs.
Tuesday, November 08, 2011
As wander down the road to good health it's often shocking to me when I look back at the road behind me. It is long and winding and some of the road I cannot see. The parts I can make me happy and sad but overall they encourage me. My program is not perfect, I don't think anyone has a perfect program 100% of the time. If they do I'd love to shake their hand and buy them a cheeseburger. haha However, my program is right for me at this point in my life. In this blog I want to accomplish a few things. First I want to look at the positive changes I've made over the last several years. Secondly I'd like to focus on the changes I'd like to make going forward and third I'd like to set specific goals for November.
I can ride my bike 7+ miles without stopping. When I bought my bike I could barely ride a mile without being winded. Now I ride like the wind!
I have fewer days where I slip up. In fact, I don't want to eat unhealthy nearly as much as I used to. I miss certain foods still, however, I want to be healthy more than I want to consume them.
I am more positive about losing weight and being healthy. I can actually SEE my goal. Though I cannot picture myself slim, I CAN believe that it will happen. It isn't just a dream anymore.
Changes I'd like to make:
I'd really like to get back into circuit training. I used to LOVE doing my circuit and the calories that you burn circuit training surpasses that of bicycle riding.
I want to exercise 6 days without it feeling like a punishment. I am not really certain how to accomplish this goal, but it is definitely something I'd LIKE to do. I LOVE bike riding and swimming for fun but as soon as I think of it as exercise and/or something I need to do, it suddenly loses its luster.
I'd like to incorporate more fresh fruits and veggies to my program. I would like for at least a quarter of my fiber to come from fresh fruits and veggies.
My Goals for November:
I want to get below 300 pounds. It's a lofty goal, I know, but I truly believe that I can do it!
I want to work on eating the colors of the rainbow EVERY day! Incorporating blue purple is my most difficult goal and I need to figure out how to do it and where to add it.
Eat a minimum of 25 grams of fiber per day.
Circuit train 3 days per week and do straight cardio the other 3, with one day off.
Ride a minimum of 30 miles this month on my bicycle. Pleasure riding counts toward this goal.
Consume fewer than 3 candy bars the rest of the month. No more than one per week!
I think part of moving forward is visualizing what that forward is. It's being able to see what things you want and need to accomplish and even visualizing the obstacles that might be in the way of accomplishing those goals. My next blog will focus on overcoming obstacles that might deter me from reaching my goals. I can see where I've been and now I can see where I am going. That is super exciting!!!
Saturday, October 22, 2011
*sigh* Yesterday was a really good day! I was able to talk to my aunts for hours but that, unfortunately, pushed my bedtime back to 4:30 pm and the only way I could have exercised was if I woke up early and didn't get enough sleep. I know how difficult it is for me to work without sleep, especially when it's slow at work like it has been lately so I slept until the absolute last minute and still only got about 6.5 hours of sleep. This actually hasn't been an issue in forever and a day.
I've found that when one thing is off it tends to knock other things off kilter too and yesterday certainly was no exception. I can't believe it but I am STRUGGLING to get the rest of my water in. I NEVER have a problem with water. In fact, I usually go way beyond my water intake, but for some reason today was just off. I work graveyard btw so today and yesterday are often used interchangeably. LOL I am actually staying awake to make sure that I drink the extra H2O and will hit the sack afterward but I need to make sure that I plan things a wee bit better.
Today I'm going to get at least a 60 minute bike ride in, and am going to make my soup for the next couple of days. I think I might also cook a few chicken breasts so that I have a handy meal when I need one in a pinch. Heck, I think I have some in the freezer already cooked for that matter so I'll check and see and if I do, I'll dig two out and defrost it for later today (tomorrow) or Sunday. Drinking my water is always so easy when I ride but days that I don't it's a little more difficult. Of course it's getting cooler too and I didn't have the heater on and my water was cold and my apartment was neither warn nor cold but it was cold enough that drinking cold water was unappealing.
So, now with my plan in place, I'm going to finish off my life fluid and head to bed so that I can get enough sleep today! When I wake up I have much to do but that's okay. Because I'm going to bed earlier, I'll have time to do it all!
Saturday, October 22, 2011
I read LOTS of blog posts throughout the day and it seems that almost everyone is doing almost two hours of exercise a day and I just don't know HOW they do it. I tend to ride my bike for about 70-90 minutes 5-6 days per week at a pretty high intensity but can't imagine keeping that intensity going for two hours. I also know that the times I HAVE over-imbibed in exercise and DID do it for 2 hours a day that I eventually burned out and quit exercising altogether. I'm not saying anyone is wrong, I have a gf who runs two hours everyday. She works, goes to school AND runs 2 hours every day but it seems that that is all she has time for and I always worry that she isn't making time for socialization too.
When I started this journey I decided that I wanted to make eating and exercise habits that I KNEW I could continue with for the rest of my life without too much fuss and without feeling deprived and my 70 -90 minutes, usually closer to 70 mins, is what I can do and still have time to do dishes, cook dinner, sleep 8 hours, and socialize with family and friends. I think the bottom line is what is right for some might not be right for others. I know when I start school next year I may have to cut back a bit. I also know that I'm going to have to cut my cardio down by about 15 minutes when I begin my strength training program, otherwise I won't have time to do it and still have a "normal" life.
I'm so proud of my friends who ARE exercising hours a day and after feeling inadequate because I wasn't exercising as much, I realized that,though it's right for others, it isn't right for me and I'm okay with that!!! I'm proud of all of us for incorporating exercise into our lives. It's NOT the easiest habit to pick up, but it is one of the most beneficial!!!
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