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SMART goals - WEC #1

Thursday, January 16, 2014

My Goal:
Maintain my current weight for the duration of the BLC challenge. Meet or beat my 2013 Scotiabank Half Marathon finish time (2:07) by the end of 2014.

Current weight is 122.5 pounds
Current PB is 2:07

By continuing to train as I have been and following the 80/20 rule for moderation, this goal is definitely attainable.


1. Maintenance - forever!!
2. Victoria Half Marathon, October 12, 2014

My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. Physical health
2. Emotional balance
3. Positive role model for sons and daughter.
4. Reduce and/or eliminate battle with the "funk".
5. Having many, many more years to be a good partner to Paul.

Outcome goal: I want to consistently run faster and maintain, or improve, my current level of health.

Behavior goals:
1. I will use one training run per week to push myself to a 5:45/km pace.

2. I will continue my habit of eating a minimum of five freggies and consuming 64 ounces of water per day.

3: I will devote time to strength training and yoga (2-3 times/week each)

More Strategies for Successfully Achieving SMART Goals:
Spread the word – who will tell? Sparkpeople community.

Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”?
My RL friends Lynn, Debbie and Carol.

If I meet my goals, I will "give" myself $100 to buy a new outfit. If I don’t, I will donate that $100 to my "Blood, Sweat & Gears" team-mate, Lynn, for her fundraising.

  Member Comments About This Blog Post:

CASSIOEPIA 1/17/2014 9:16AM

    Our motto at work this year is "under-promise and then over-deliver". I like that.

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BLUEROSE73 1/16/2014 5:33PM

  I love this. It does work. babysteps in the right direction can move mountains. But it's hard to know what the mountain is if you don't define your SMART goals.

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SIRIUS2014 1/16/2014 2:32PM

    I see you have it all here. It took me a while to get it on my computer. Now I find I can't print since changed to 8.1 yesterday. It is a useful exercise.

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The plan for 2014

Sunday, December 29, 2013

Back in November, I posted some of my goals for 2014 but they need to be updated because my race schedule has changed.

Here's what it is now:
02/08/2014 - Hypothermic Half Marathon
05/24/2014 - 5 Peaks Enduro Run - COP 10 kms
06/01/2014 - Scotiabank Half Marathon
06/14/2014 - 5 Peaks Enduro Run - Canmore 10.5 kms
07/2014 (18-20) - Tour for Kids (cycling challenge)
08/09/2014 - 5 Peaks Enduro Run - 16.5 kms
08/10/2014 - Loop the Lake Half Marathon
09/13/2014 - 5 Peaks Enduro Run - 14.5 kms
10/12/2014 - Victoria Half Marathon

The training for running is easy - 3x a week like I've been doing since 2004. It's the added training for the cycling that STILL worries me. I don't want to lose my ST routine or take away from yoga that I've been doing but the plan is:

ST - Monday, Thursday and Saturday (at least 300 reps on Thursdays. Happy Pam?)
Run - Tuesday and Wednesday evenings, Sunday mornings
Yoga - Monday, Tuesday or Wednesday, and Friday evenings
Cycling according to the schedule that I posted in November.
I can do this!!!

  Member Comments About This Blog Post:

LIZZYP609 1/11/2014 1:17PM

    You are always so motivated! You are my hero!

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DOCTATITO 1/11/2014 12:42PM

    Love it. Victoria HM--sounds amazing! I LOVE Victoria!

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PKCTTS 12/30/2013 4:38PM

    Well, I knew you were going to do them anyway - so I figured you may as well have them in the plan. emoticon

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THE_RED_BIRD 12/30/2013 9:13AM

    That is so awesome! I'm impressed and inspired!

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ETTEZEUS 12/29/2013 11:51PM

    Ha Ha Ha Pam!! Good one!!

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PKCTTS 12/29/2013 11:01PM

    You absolutely can do it! (But, you better schedule some ST for Thursdays. LOL)

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BLUEROSE73 12/29/2013 9:39PM

  Wow. Lots to do this next year. As long as you have a plan to deal with how busy things will get, I'm sure you'll find a way to make it all work.

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GLUCOZA 12/29/2013 9:37PM

    Wow! Looks like a very good and fun plan! Don't be afraid, I'm sure you'll adjust your routine just fine. Good luck and emoticon

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If your weight loss has slowed

Saturday, December 28, 2013

Got a great email from Tommy Europe yesterday. Since I can't link it, I'm copy/pasting it. If you like the info, you can subscribe to him via

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.
I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.
Check out these 5 Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:
Fresh and organic
Pronounceable ingredients
Whole foods

Step #2: Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:
Fried and battered
Processed and packaged
Doused with cream sauce

Choose foods that are prepared like this:

Step #3: Eat Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:
Lean red meat

Step #4: Include Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fibre:
Seasonal vegetables

Step #5: Reduce Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:
Rice and cereal
Bread and crackers

For the most effective results, pair your clean eating with a challenging exercise routine.

  Member Comments About This Blog Post:

SHEENADEE 12/28/2013 6:15PM

    Makes sense! Wish it were easier to do.

emoticon emoticon

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BLC24 registration open!

Friday, December 27, 2013

Blc24 registration opens to new registrants today. It will remain open for two weeks or until all the teams are full. ndividual.asp?gid=61715

  Member Comments About This Blog Post:

COOKINGSTARS 12/27/2013 12:51PM


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BLC Weekend challenge #11

Friday, December 06, 2013

Yikes! Only two weekends left in this round of the BLC (23). Good thing I'm reaching most of my goals or I'd be panicking right now....

Part of the challenge for this week is:
S - Strategize. Make a meal and exercise plan for the upcoming week.

I've had a pretty good plan for this round so I'm sticking with that.

-- 5/7 days with a negative or zero CICO
-- continue running 3 days a week
-- strength train consistently - 2x a week.
-- yoga
I also want to tweak my sodium levels & work towards improvement. I'm having difficulties staying under the 2300 mg that's recommended but I'm closer to average than I've ever been.

  Member Comments About This Blog Post:

TWNOMWE 12/13/2013 8:24AM

    emoticon job Penny!!!

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    Looks like you are doing a good job. Have a good weekend and keep up the good work.

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