Wednesday, March 05, 2014
Having SMART goals is essential to success. However, every nurse knows from doing nursing care plans that an equally important step not supported in that acronym is: evaluation. How can we determine that we are on the right track with our goals if we do not continuously evaluate the plan and modify it as needed?
Today I have looked back at February, measuring the outcomes of the resolutions I set for the year.
100 pushups 6 days a week: met 71 % of the time, with an additional 25% of days with 50 pushups.
Walk 45 mins 3 days/wk: met 58% of the time, with an additional 2 days (16%) with walks of less than 45 min duration.
Swim or cycle 30 mins 3 days/wk: met 50% of the time.
4 salads/wk: met 25% of the time, with additional 5 meals of fruit
No butter on bread: met 100% of the time
Increase in dietary calcium: 9 occasions of added calcium
Maintain a calorie deficit between calories in/calories out: met 100% of the time
What does this tell me and what kind of tweaking do I need to do?
Cardio workouts have been lacking. TWEAK: Rather than aiming to do cardio 6 days a week, alternating wogging (walk/jogging) with swimming and cycling, I'm going to set a more realistic goal of doing some form of aerobic exercise 4 days a week. I travel 2 days a week. At this point, working in some cardio on those days has proved unsuccessful. I am fatigued by the driving. Perhaps as the days grow longer and warmer I will get a wog in on one or both of those days. For now, I'll hold those days for strength-training only.
The strength workouts were pretty consistent. TWEAK: I found a core workout online that I'm going to swap for the pushups and crunches I've been doing. It includes some pushups, but offers some variations to the crunches I was doing. I will maintain the goal of strength training 6 days/wk.
As far as nutritional goals, I obviously fell way short on the number of salads I had aimed to eat, as well as the overall increase in calcium-rich foods. TWEAK: Plan meals more carefully and stock kitchen accordingly. Rather than aim for salad 4 times/wk, I'm going to aim for a minimum of 5 freggies/day - these may take the form of a salad or not.
I'll continue to leave the butter off my bread. I'll also continue to try to maintain a calorie deficit.
I've already missed 4 days this month :( TWEAK: Time to get started!!!
Monday, February 24, 2014
We had such a beautiful weekend in piedmont NC. All of the snow of last weekend was melted under temps in the 60's.
My son and I cashed in our Christmas stocking goodies by going to the UNC-Chapel Hill (our alma mater) vs WakeForestU (my husband's alma mater) basketball game. We had a great time, especially since our beloved Tarheels won! (Sorry, DH!) After the game, Jacob and I walked around campus. It has changed alot, and yet not at all, since I was there 500 years ago. We walked under a perfectly clear Carolina blue sky (If God's not a Tarheel, why did He make the sky Carolina blue?!?!?).
The UNC bell tower
Jacob showing me some of the architectural details in one of the new buildings
An older section of campus
Sunday found my husband and me entertaining the granddaughters in the park across the street from our condo, lovingly referred to as TOP (The Other Place) - our "home away from home." It was another beautiful day, made all the more so by family activity.
Lola enjoying the swings
Sophie enjoying the swings
Jeff "riding double" with Sophie
What a difference a week makes! I hope you all had a great weekend as well~
Monday, February 17, 2014
"Dear LORD, I know that the enemy wants me to fail and fall. I also know that You want me to have abundant life filled with peace and joy. Help me to listen to Your voice and turn a deaf ear to the enemy’s taunting lies. I stand on the truth of who You are and who I am in You…more than a conqueror. In Jesus’ Name, Amen.
Adam and Eve had it all…and they threw it away for a piece of fruit. Have you ever done the same? Have you ever ignored God’s truth for a bite of forbidden fruit?"
The question for me is not "Have you ever...?" but "How many times...?" When will I learn to lean not on my own understanding?!?!?!?
Friday, February 14, 2014
[from Girlfriends in God daily devotional, a part of Crosswalk.com]
This spoke so loudly to me as I deal daily with food choices and whether or not to exercise. I hope you find it useful, too.
"Dear Lord, Please forgive me for the times that I’ve wandered from Your plan for me and given into temptation. Teach me Your ways. Lead me to make choices that bring You glory and that allow me to experience the life You intended for me to live. Amen"
Saturday, February 01, 2014
Finally, I am getting around to posting and implementing my 2014 goals. I knew January was going to be difficult with travel and such, so I intentionally planned to begin my efforts 100% on Feb. 1. Here we go:
* 100 pushups and 100 crunches 6 days/wk (Wed-Mon)
* wog(walk/run) at least 45" 3 days/wk (Sun,Wed, Fri)
* swim or bike at least 30" 3 days/wk (Mon, Thur, Sat)
* rest 1 day/wk (Tues)
* eat salad 4 meals/wk
* no butter on bread
* 5 freggies/day
* fish at least 2 times/wk
* increase dairy protein/calcium (skim milk, no fat cottage cheese, no fat yogurt)
* 1000 combined calories (in/out)/day
I'm off to a good start. I had 1/2 slice unbuttered whole wheat toast with my breakfast of one egg, turkey sausage and honeydew melon. For lunch, I had 2 clementines and a cheesestick.
I rode my bike to the grocery store to get fixings (including salmon) for tomorrow's lunch. DH, Jeff and I are babysitting tonight, so dinner has to satisfy a 2 year-old and a 9 month old. We will have whole wheat penne, sautéed chicken breast, broccoli, carrots and peas, along with some fruit.
It is really nice to be getting back on track. I have been neglecting my diet and my cardio since November. Hopefully, I'll be able to make positive reports to you as the plan progresses.
I hope your January went well.
A Happy Belated New Year!!!!!
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