Sunday, May 01, 2011
I've amended this a bit from MEOWMAMA3 blog to fit myself; she doesn't recall her source for it. It pretty much says it all for me, so I would like to thank whoever came up with it in the first place! (ETA traced through DUFFYDYER, who if I understand correctly got it from "Jen" in the 2011-Twelve Months of Healthy Habits Team. )
I want to find it again easily when I need it, and of course Spark is the best holding spot for things like that! And yes, of course it's being printed up for the fridge door, my vision board, and my purse!
MEAN IT IN MAY!
M = Motivation Ö motivate a team member daily, and find my own motivation
E = Exercise Ö get in at least 30 minutes per day
A = Accountability Ö hold myself accountable, report to my teams and my buddy!
N = Nutrition Ö Stay in calorie & sodium ranges
I = Inspiration Ö read something inspirational every day
T = Time out Ö take time for relaxation and appreciation every day
I = I can do it!
N = ďNo!Ē Ö just say ďnoĒ to temptation, to excuses, to negativity!
M = Make it happen Ö push myself beyond!
A = Affirmation Öbegin my day with one!
Y = ďYippee!Ē Ö Celebrate when I've reached at least 80% of my goals today!
YOU CAN DO IT TOO!
PS: I also added a table at the bottom of my page to remind myself of my DAILY TARGETS
8 glasses of water
7 servings fruit/veg
6 servings grain
2 servings milk & alternatives
2 servings meat & alternatives
Fat: 32-56 g
Carbs: 163-236 g
Protein: 60-127 g
Sodium: 500-1500 g
Dietary Fibre: 25-35 g
Do 30 minutes of cardio daily
Do 10-minute Bootcamp video daily
Burn 1980 Calories per week
There! Now if my computer ever crashes, I have a record!
Saturday, April 30, 2011
AKA Spring 5% Challenge Ė Assignment #3
Iím catching up on my assignments, and assignment #3 was to list all the reasons I want to lose weight. Well, thatís a long, long list, so Iím not even going to pretend that what is below is either comprehensive or in any kind of order or priority. Itís what comes to mind this morning... tomorrow I might have different reasons.
ē Easily fit and curl up to nap in airplane seats
ē Be able to fit into some favourite clothing/shoes (e.g. brown kilt, western boots, red boots, leather lined dress boots)
ē No more rubbing thighs
ē Loving pictures of me, and the visual souvenirs they provide.
ē Using better modes of transportation Ė biking, canoeing, hiking, skiing
ē No fear! No self-imposed limits!
ē Be more independant
ē Less pain & fatigue
ē Grand Canyon or Four Corners for our 25th (Feb 2013)!
ē Be able to cross my legs
ē Lower blood pressure and cholesterol
ē Be able to tuck my shirt in
ē Be able to wear fitted (i.e. no elastic waist) jeans
ē Take up horseback riding
ē Spandex biking clothes
ē Increased flexibility
ē Using the stairs instead of the elevator
ē Lower back pain - gone!
ē Learn to Xcountry ski and/or go snowshoeing
ē Being able to fit into ANY chair
ē Going to a spa and feeling glamorous instead of...
ē To not worry about weight limits on anything Ė amusement park rides, mule rides, etc.
ē Better complexion and less skin problems
Obviously, I could go on and on...
What do you want to change?
I want my limits to be imposed by my tastes and interests, rather than by my weight, ill health and lack of strength/flexibility/stamina.
How do you want to look?
I want to look like Iím comfortable in my own skin, confident. I want to be able to buy clothes that are unique (via vintage shops or making my own) and fun. I want to look lively and alive!
How do you want to feel?
I want to be confident that I can do the things I set out to without being tired or out of breath. I want to be spontaneous rather than cautious about my energy levels.
What things will you be able to do in the future with a slimmer healthier body?
Anything I set my mind to!
Thursday, April 28, 2011
If youíve been around my blog, you know Iím gearing up to return to work next week, after having been away for 1.5 years. Iíve been determined to go back better than when I left, and to keep tight hold of the good habits Iím developing (with the help of SparkFriends and others!). In that light, Iím feeling especially organized today as this week:
Iíve finished the Healthy Cooking Challenge, and was pleasantly surprised to realize that I already do many of the things they suggest. I guess Iím a foodie at heart, and enjoy trying new tastes, so trying new recipes and challenging myself to change my eating habits was a bit easier. Iíve found that my ďcravingsĒ have diminished, although I still get them for salt or sweet sometimes. I no longer indulge in pasta mania (that would be pasta supper, leftovers for breakfast, snack, lunch... you get the idea) or eat entire bags of chips in one sitting. Chocolate is rarely brought into the house anymore Ė didnít even have any at Easter when it was all around me. But I do sometimes indulge in a piece of coffee cake or cheesecake with my DH.
The doc confirmed to me Wednesday that no, I can not do any exercises using my feet (even walking) as my toe operation has not yet healed. Soaking in the tub (and, therefore, aquafitness) is also out. MY BUBBLEBATH!!! Truthfully, I knew the toe wasnít healed, itís still oozing and will take at least another month. Ugh. But she said itís well on its way and Ė wait for it -- we wonít have to do the toe on the left foot, which seems to be outgrowing its chemo wonkiness like the smart, grown-up toe it is! WooHoo!
Iíve joined the four-week ďSpring Into Shape Bootcamp ChallengeĒ, to keep me focussed this first month back at work. Thankfully I have a reclining stationary bike, and it works fine if I do it barefoot so I can do cardio that way. Iíll probably have to adjust some of the other (video) exercises, but thatís workable. I start on Saturday, April 30th, which coincides with...
...the start of the 2011 Spring 5% Challenge, which lasts eight weeks. I consider this my short-to-mid-term goal. It will become my short-term goal once Iíve finished the Spring Bootcamp, as I will then have four weeks left in the 5% challenge. Isnít it great how that works out? Syncronicity, I say! I blogged my plan for these two challenges on April 26th.
This morning, I joined the 50 Pound Challenge, which I consider a mid-term goal. Iím aiming to lose 50 pounds by my birthday September 24th .
AND last, but certainly not least, Iíve made a SparkBuddy that will help keep me on track (as I will her Ė waves across the pond at Kelpie!)
Overall, despite the challenges I have (and donít we all!), Iím pretty happy with the road Iím on.
Stronger. Learner. Further. Fierce. Itís about taking my power back.
Tuesday, April 26, 2011
I was away for Easter Week-end, but was thinking of everyone even if I couldnít log on. I did a lot of planning, though, and am gearing up for the Spring 5% Challenge. It starts on Saturday, and Iím determined to get back on the road to successful, healthy weight loss and regain my strength, flexibility and stamina. This challenge lasts 56 days, so finishes on June 24th. Hereís my plan for the challenge.
Iíve taken up the Spring Into Shape Bootcamp Challenge and so will be following the related Workout Plan. That means doing the daily toning exercise videos provided (theyíre about 10 minutes long), as well as five 30-minute cardio sessions per week. Most days, the cardio will likely be on the stationary bike. The challenge lasts four weeks (May 24th would be my end date), so it will be a good kick start for me. After that Iíll reassess and pick up something else (or continue the same program).
That coincides with the time for my toe to be generally healed from the operation Ė still need confirmation of what I can do after that, as complete healing takes a while longer. (I WANT AQUAFITNESS!!! I WANT TO GO HIKING AND BIKING!!!) (Oops, sorry about that. Spoiled whiny brat escaped there for a second!)
Iíll be following the guidelines SP has set out for me:
Calories: between 1300 and 1650 calories per day
Sodium: under 1500 mg per day
Fiber: This one is a new Ďdiscoveryí for me, and Iím learning to eat 25-35 grams of total dietary fiber daily
Fruit/Veg: I need to work up to 8 servings per day Ė I somehow got off track on my fruit/veg (BONUS: this will also help me with my fiber!)
Water: My water habit is pretty well engrained now Ė 64 oz per day
Iíll be logging my food as often as possible, but at least three days per week. Iíll also use the food scale more often, until I train my eye to be more realistic regarding serving sizes!
(At least I hope I'll be a StarFish again!)
Iíll be connecting with my SP team mates on a daily basis through the message boards, and comment on at least two blogs per day as well as blog myself three times per week.
On top of all that, I return to work part time on May 3, so my challenge will include maintaining all this while I re-integrate into my workplace. Itís a little daunting Ė Iíve been away for 1.5 years Ė but I feel like my recovery has stalled and itís time to get out into the world again! Hereís to a great Spring 2011!!!
Saturday, April 16, 2011
Yesterday was a good day, with minimal pain in the operated toe. Today I get to actually shower (WooHoo!) and change my bandage.
We found a new restaurant yesterday (Scores at The Train Yard for anyone in the Ottawa area) that has a great salad bar. They did have some pre-mix, but it was not dripping with dressing salads (at least not as bad as Iíve seen at other places), and they also had plain cut up veggies and fruit and cottage cheese and trail mix and YUM!!! It was easy to make good choices, and having fruit for dessert is so refreshing (again, not fruit salad but just cut up fruit to choose from). Then the waiter brought me a complimentary dessert and I had a couple of spoonfuls before realizing Ė What am I doing??? Itís so automatic to eat whatís in front of me! I was one of those kids with little appetite, who was made to sit at the table for hours until I had finished EVERYTHING on my plate. It didnít happen too often, because my parents soon gave up, but it did have a lasting effect somehow. So bonus Ė a lesson learned for me and something Iíll be more aware of next time!
We also checked out a ďSolutionsĒ that sells all kinds of doodads to help organize stuff. Iím desperate to reno my kitchen, and there were so many lovely things! Renos wonít happen anytime soon, but I am a firm believer in being really familiar with whatís out there before a reno so I know exactly what I want. Once I have my image set (Iím also big on visualisation!), decision making is really easy.
Iím not sure what the week-end brings... no specific plans yet, and itís not nice weather at all today. It will likely be a day to take care of food (menu, groceries, some cooking) and continue with our decluttering/reorganizing the house. Household chores were definitely put on the far, far back burner while I was sick, and thereís an accumulation of things that need to be addressed. Itís so freeing, though, to see stuff either go out of the house, or get organized in a way that works better for us. Iím also teaching my husband a few organizational tricks (ok, yes, I am an organization diva!) so that things never get this bad again!
I hope everyone is in good health and good spirits, and has a wonderful week-end!
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