ROOSTER72   26,757
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ROOSTER72's Recent Blog Entries

July Goals - Midway progress

Monday, July 16, 2012

1. Keep maintaining - YES
Right at the top of my range - but still in the range. That's a win, but need to keep focus

2. Get this cough thing sorted - YES
Have decided to do a desensitisation course to cure my allergy to dust mites. Starting today. Hope that fixes the cough!

3. Get 230+ fitness minutes per week (to achieve 1000 minutes monthly award) - YES
Once I realised that ST counts to total fitness minutes, this has really helped me to do more ST - and thus getting the minutes in

4. Eat more fruit and vege - Can still do better
Getting 5 serves a day - need to aim for 7
At least the serves are actual serves - I no longer count 2 slices of tomato as a serve!

Going well so far. Just reminding myself to keep focused!

  Member Comments About This Blog Post:

ILIKETOZUMBA 7/18/2012 9:21AM

    Awesome!!! Yeah, strength training and ab exercises really help boost my fitness minutes as does stretching. It really helps to make me take time to stretch when I know I can get fitness minutes for it! :)

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PATTYKLAVER 7/17/2012 11:53AM

    Three out of four is great. And five servings of fruit and veggies is pretty impressive. Keep up the good work.

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Celebrate and let go

Sunday, July 15, 2012

My sister B and I both left our husbands and kids on Sat evening, to go to my sister M's birthday celebration - and stay the night. A low key, relaxed affair.
Dinner of soup - with some cheese, dips and potato chips - followed by cake, ice cream and chocolate. Plus gin and tonics!
I ate so much. I went to bed feeling very uncomfortable.

I suppose that I am feeling a little deprived on a daily basis. Watching what I eat all the time.
So then I let go a bit too much, and then I have to watch what I eat again.
I know that I don't have the right mindset. If I could limit the splurges, I would not need to watch the daily consumption so closely.

I was aware of one of my sister's friends - who is very healthy and slim. She seemed to have a small amount of some items, and said no to others. She is vegetarian, but also focuses on generally eating healthily - limiting wheat, sugar, salt and alcohol.

I aspire to be like that. I am not there - but at least I know where I want to be!

  Member Comments About This Blog Post:

ILIKETOZUMBA 7/16/2012 12:43PM

    I do the same thing. I overeat at special events where there's so much food I don't normally allow myself to have, and then my stomach hurts and I feel physically (and mentally) uncomfortable for a while afterward. I always tell myself that I'll be careful and limit my portions and all that, but I still need lots of work. My eyes are just so much bigger than my stomach these days. I'll have to do what you did at the next party I go to - watch somebody who is healthy and slim and see how they approach all the food. Maybe I can essentially mirror them for the evening - if they're not eating, I don't need to eat, etc., just to get an idea of what it feels like to spend time at a party without hovering over the food table the whole time... :)

Anyways, at least you know what you're aspiring to and you took that step of analyzing someone else's behavior to model yourself on. I think that's doing really well, and I'm sure you'll figure out the rest without much trouble at all! :) (Hopefully I can do the same!)

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PATTYKLAVER 7/16/2012 11:42AM

    Knowing what you want to be like is half the battle. You'll get there.

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LEFTHANDLUKE 7/15/2012 9:30PM

    jump back on and ride the spark

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Goals for next quarter (1 Jul to 30 Sept)

Saturday, June 30, 2012

I just read a blog of July goals - and I thought 'I need to do that'. My next thought was 'Hey! I did a goals blog recently - I should look back at it and see how I went'.
This is obviously not a good sign. You can't just write a list of goals, file them away - and expect to achieve them.

These were my goals for the last 3 months
1. Keep maintaining **** DONE
2. Get the cough/allergy thing sorted out - a.s.a.p. No procrastination. **** NO. STILL NOT SORTED, AND LOTS OF PROCRASTINATION
3. Strength training. **** NO
4. Make healthy snacks/lunch for myself for when we go out. ***** MUCH BETTER AT THIS

I give myself 50%.

1. Keep maintaining
2. Get the cough/allergy thing sorted
3. 230 fitness minutes per week, including 4+ ST sessions per week
4. Food focus - fresh fruit, vegetables

I really want to focus on getting my serves of fruit and veges. I must admit that I have been counting a few grapes, or some slices of tomato as a serve.
A serve is
- half cup of raw, canned, frozen fruit (a billiard ball size)
- quarter cup of dried fruit (an egg size)
- 1 cup of raw vegetables (a baseball size)
- half a cup of cooked vegetables (a billiard ball)

How will I keep my goals in focus?
- I am going to add them to my Spark Page
- Maintaining - I weigh and track my weight every week, so this is always front of mind
- Fitness Minutes - I will be tracking these every week in order to get my 1000 award
- Food focus - mindful tracking of serves
- Getting the cough sorted - make a couple of doctors appointments first thing Monday morning!

Thanks for dropping by!

  Member Comments About This Blog Post:

PATTYKLAVER 7/1/2012 8:15AM

    Keeping track of goals and setting new ones - I'm impressed. 50% is better than I've done. Your blog got me thinking that I have to set some goals for myself for the next three months. Thanks.

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WENDYJM4 6/30/2012 9:01PM

    great goals.

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ILIKETOZUMBA 6/30/2012 8:59PM

    Great goals! I'm glad you're going to get that cough looked at. And enjoy those fruits and veggies - I can' t get enough myself. They're so yummy! :)

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    Great goals - i hope you get the cough sorted soon - so annoying!!
I am just about to re-asess my goals for the next quarter - otherwise summer will be here before I know it again!!! Best wishes

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Feeling a little two faced

Tuesday, June 26, 2012

The angel - generally found mid week. She eats a healthy breakfast, avoids snacks, plans her lunch and dinner and leaves room for a small evening treat. Well within targets.

The devil - generally appears on the weekend. She eats a healthy breakfast & plans her lunch - but snacks a little more than usual - and dinner can easily be sabotaged by (multiple) wines and dessert. Not 1000s over target - but certainly a few hundred. Sometimes the devil appears on Friday, and doesn't leave until Monday.

The question is - can this two faced performance continue to deliver successful maintenance?

Points in her favour
1. Her target calorie range might be a little low (always exceeds exercise calorie targets by a good amount)
2. She has maintained for about 30 weeks so far
3. The devil is not completely crazy reckless (not often anyway)

Points against
1. She always feels like she is not doing well (tracking calories above target doesn't feel good)
2. Is it a slippery slope? The devil might be seeing how far she can push things.
3. Is it bad that in controlled situations the angel is there, but add a little temptation, and the angel gets lost?

Maybe time will tell? We shall see.

  Member Comments About This Blog Post:

WATERMELLEN 6/30/2012 8:25PM

    Great blog: like you, sometimes I "live dangerously". Just trying to figure out what it takes to maintain and what is lowest sustainable weight . . . . .

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ROSGETSSERIOUS 6/26/2012 12:56PM

    Woohoo - you have read my mind!! Great blog!!
I think your awareness is the key to your success - you are conscious of the devil and get balance during the week - stopping the bad before too much damage. I guess that to avoid the slippery slope, look at the quality of the foods you are eating and allow 10-20percent (less than ideal) devilish foods as long as the remainder is clean and healthy. By listening to my body, I am able to keep the devil in control most of the time - I just don't like that bloated uncomfortable feeling of overeating.
I guess maintenance is a life long focus - I don't want to go back to that sad miserable person!!
emoticon. emoticon.

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ILIKETOZUMBA 6/26/2012 8:59AM

    I think you're doing fine. At least you're aware of the devil/angel on your shoulders. :) But I agree with all the positive points you made and I think those are all good things! As you know, I'm struggling with the whole maintenance thing myself. It's really, really tricky. I think it must just take a long time to settle in to a consistent, comfortable, sustainable, practical, healthy routine. It takes some trial and error and some mental adjustments and some critical thinking to sort it all out and figure out how to act. I know you can analyze it all and come up with the right lifestyle routine for yourself. :) You'll be fine!

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DAWNDMOORE40 6/26/2012 8:52AM

    emoticonOh I can so relate to this blog! I have weeks where I am doing so great and the workouts are good and I feel the burn and everything is going according to how I planned it out. Then you have other days, mostly weekends like you were saying where you feel out of control with eating because everyone wants to get together for cookouts in the Summer and going out to parties and whatever else. It always seems like there is plenty of food involved.
I used to write in a journal, but now I just tell myself, "Do I want to feel crappy after eating all that food?" or "Do I want to feel good about myself and the workout I accomplished that morning?" I sometimes pick the devil, but most times the angel wins out! It gets easier as you go along. Best wishes and I hope the devil snuffs it'self out and the angel wins for you! Have a blessed day! emoticon emoticon

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SUNFLOWER4ME 6/26/2012 8:39AM

    I am the exact same way, I just never thought to put it like this! I think of mine as when I am "on my high" and "on my low." Me on my high eats extremely clean, chugs water, pushes through workouts, and avoids any high carbs and sugar. Me on my low is always hungry and craving anything with sugar..and giving in.

The important part for me is to try to remember how AWESEME and light and thin I feel when I am eating well - I love that feeling! And then compare it to how crappy and heavy and bloated I feel when I eat bad. I HATE that feeling. It doesn't always work, I have not mastered it yet. But that is my goal. Focus on how my BODY feels.


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1000 fitness minutes per month

Sunday, June 24, 2012

It looks like I am not going to get my 1000 fitness minutes award this month.
I have only done 572 minutes. That means I need to do 428 minutes and I only have 6 days left.
It is not going to happen.

I was reading a blog from an SPer, about maintenance. She referred to a study that listed the healthy habits that were more likely to lead to successful maintaining.

One of those habits was 200 fitness minutes per week (this especially applied to women).
I need to get back up there.

My goal is to get my 1000 fitness award every month. From July on.
1000 minutes per month, divided by 4.5 weeks means 222 minutes per week.

Weekly plan
Pilates 45
Cycling 120 (need to commit to this minimum - rather than making do with 80-90 minutes)

Which means that I need to find another hour per week - every week.

- Spin Class (not done since the arrival of the dreaded cough - got to see how I go)
- Walking (should be able to do 2 x 20 minute brisk walks with child in pusher)
- 10 minutes spark exercise videos
- 10 minute step ups

All do able - but consistency is key. I need the weekly target, or the month will just get away from me (again).

  Member Comments About This Blog Post:


    Great goals - I also aim for 1000 minutes each month - walk at least an hour each day - not always in one session - and a couple of gym WT sessions each week for me - adds up to over 2500 - I never thought I could get to this level!!!

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ILIKETOZUMBA 6/25/2012 12:08PM

    I know you can do it! 200 minutes works out to a little over half an hour 6 days a week, right? Maybe you can squeeze in some walks during breaks or before work or whatever. Anyways, way to commit to a great goal! You got this. :)

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PATTYKLAVER 6/25/2012 8:43AM

    It's a great goal that you have - you can do it!

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KANOE10 6/25/2012 8:42AM

    Good luck with reaching that exercise goal. Breaking into 2 20 minute walks might be a good idea. I read that successful maintainers do all of the exercise..daily.


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WENDYJM4 6/25/2012 6:48AM


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CHRISTINA791 6/24/2012 11:14PM

    That was one of the first (and best) goals I set for myself in the beginning. In fact, that was my reward system - if I did 1000 minutes, I got to buy myself a bouquet of flowers at the end of the month. It was a great pick-me-up, and something silly to shoot for (on top of the fitness benefits, of course).

Sounds like a great workout plan! The hours really add up if you do strength training as well. That was an area I neglected a lot before, and I was shocked at how high my monthly totals have been since I started getting consistent. I know it's not just about padding the numbers, but I had always kind of slacked off on the ST because it didn't feel as productive without a big calorie burn. Seeing it push up my monthly fitness minutes was that extra bit of incentive I needed to spend three hours a week on it.

Good luck with reaching your goal! It's a challenge, but completely obtainable!

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