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Fitness Update and Goals for April

Saturday, April 02, 2011

Review of March CleanSWEEP goals:

Clean - pretty good. I currently have 27 binge-free days and counting. Near the beginning of March I had an incident of unplanned overeating of granola bars. I also had one night of insomnia that I got up and ate my oatmeal breakfast at 3am. I'd rather make it to 5am before I call it breakfast! I sat down to eat 99%+ of the time. Occasionally I ate or drank (usually coffee with skim milk in the morning) or an apple in the car.

Sleep - pretty good. I at least averaged 7 hours per night in March.

Water - I didn't always measure, but I feel pretty certain I got in 8 glasses of plain water every day.

Exercise - I achieved my cardio goals of burning 1,800 calories per week. I did cardio exercise 30 of the 31 days in March, achieving my 6x per week goal. I completed 8 strength training sessions in March. The first two weeks of the month I only got in one session each week, so didn't quite meet my goal. (I was focused on running! Excuses, excuses!) I achieved my goal of setting a new personal record by not only running my first race, but winning a bronze medal in my age group.

Eating - I'd give myself an A- for eating in March. I ate plenty of fruits and veggies - probably averaging 10 servings a day. I got in my dairy, daily whole grain, enough protein, enough fiber. I was a little light on healthy fat, but got at least 2 teaspoons of olive oil 6 days per week. I tracked about 90%. I'm still not doing as well as I'd like with pre-planning my meals. I took my multi-vitamin and fish oil pills.

Persistence - I'm sticking with it!! Perfect attendance on SparkPeople and weighed in at WW. I'm working on weighing myself less often and it seems to be helping me some. I find myself on the verge of eliminating my perfectionistic thinking. Once again, when I found Beck, someplace in the back of my mind I thought I would never binge nor overeat again. When it happened I spent 4 days in a blue funk, so disappointed in myself. Then I got focused on running and felt so good! I think I've just got to accept that occasionally I will overeat or even binge, but it doesn't mean I'm a bad person. It just means I'm persisting in dealing with my own personal challenge.


GOALS for April:
Clean: count and log binge-free days -- aim to beat record of 33 days binge-free; aim for no eating between midnight and 5am; aim for no eating in the car; ever bite with dignity!

Sleep: aim for 7-8 hours sleep per night
Water: 8 glasses per day

Exercise: 2 strength training sessions per week minimum; burn 1,800 calories per week in at least 6 cardio sessions; set a new personal record for time or distance or attempting a new activity, including use of heart rate monitor; achieve a 5 mile run; achieve a 9.5 minute mile

Eating: track food; figure out calorie range to maintain 124-129.9 and stick to it; achieve nutritional goals (protein/fat/carbs/fiber/calcium/sodium) at least 6 days per week

Persistence: log onto SparkPeople daily and participate!

  
  Member Comments About This Blog Post:

JHADZHIA 4/3/2011 1:45AM

    Sounds like you had a fantastic month!! Do make sure you get that ST in. I recently read an article where if you do too much cardio and not enough ST, you could actually lose muscle mass.. its especially important in seniors..
Good luck with your April goals, I am sure you will rock them!

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KEKEIKO 4/2/2011 11:15PM

    If only I could be you on your "bad day". Wow, you are truly amazing! You did very well for the month of March. I'm still working on getting in the calories and sleeping.

Great goals planned for you to achieve! emoticon

Strength to you on your current and future goals.

Hugs,
Keke

Comment edited on: 4/2/2011 11:16:55 PM

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MONTY68 4/2/2011 11:00PM

    Marsha
This awesome, you amaze and inspire me. I love what you said about being perfect. I struggled for almost 70 years trying, finally realized that I wasted a good part of my life. Now I do the best that I can.
If I was rating your accomplishments for March, I would give you a A+. What you do and what you plan on doing for April could or should be used by all those that are looking to become successful on their own journeys.
Congratulations and I know that April WILL be just as successful.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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WATERMELLEN 4/2/2011 9:16PM

    Impressive goal setting and accomplishment -- including setting the goal of tackling "perfectionism" and permitting yourself to acknowledge that there may be some binge/over-eating days. Because -- it's a life long challenge.

I ate 2 mushrooms standing up today . . . hmm. This is an important one for me, the calories being trivial but the "giving in" muscle more significant. Cannot eat standing up!! No choice!!

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BESTSUSIEYET 4/2/2011 7:20PM

    Way to go, Marsha! Looks to me like you are doing really well! I need to remember the "don't eat standing up" rule ... have been having "just a few crackers" or "Just a few rice cakes" while I'm cooking ... those calories add up, too! Plan, sit, enjoy!
Have a great April!

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HAPPYSOUL91 4/2/2011 6:01PM

    love the line "ever bite with dignity", boy does that say it all!


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JOYINKY 4/2/2011 4:59PM

    A plan for success. That's what it's about! WTG!

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FREELADY 4/2/2011 4:45PM

    Now I know what to do when it's time for maintenance. I can keep going with healthy behaviors, just as you do.

My nutrition/fitness coach keeps talking about things being measurable. Your April plan is a great example of that. You can see clearly when you met your March goals, and when something needs a little tweaking. Next month you will know exactly what successes to celebrate and what gaps to fill. Thanks for the clear example!!

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RAYLINSTEPHENS 4/2/2011 4:12PM

    Great goals!! Bring on April, you're ready!!

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SNOOKUMS19 4/2/2011 3:34PM

    You sound ready to go! Tell April to be prepared because you are! emoticon emoticon emoticon emoticon

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Last Blog About My Story

Friday, April 01, 2011

Yes, I was a Peace Corps volunteer in India from 1971-1973. I lived in the village of Warandh, taluka (or block - kind of like a county) Mahad, jilla (or region) Kolaba, in the state of Maharashtra, located 140 miles mostly south and a little east of Mumbai. Our village was surrounded on three sides by the ghats and jungle and during the monsoon season we could see dozens of waterfalls from our bungalow.

My true story is about an Adivasi woman and a very intense experience we had. Adivasi are the original people of the area, racially different from the dominant Hindus. They are semi-nomadic and while many will work for pay at harvest time, primarily they are hunters and gatherers -- and a loud, lively, and fascinating people!

Tomorrow I'll be back on a fitness-related topic. But thanks, SparkFriends, for your interest in my writing.

(If this blog makes no sense, please refer to my last two blogs!)

  
  Member Comments About This Blog Post:

WATERMELLEN 4/2/2011 9:12PM

    This is fascinating! One of the neat things about being a woman of a certain age is . . . we've had lots of time to do a lot of interesting things!! Clearly, you have -- and continue to explore so many different avenues!!

My theory is -- the hunter/gatherer is pretty close to the skin in most of us . . . we've got a thin veneer of "civilization" only but revel in scoring trophies (for example, at the liquidation warehouse!!).

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FREELADY 4/1/2011 10:54PM

    No apologies . . . we love hearing about your story!

Isn't it great what a marvelous variety of experiences we have amassed among ourselves!!

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WILD4STARS 4/1/2011 8:33PM

    What a totally amazing woman you are.

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MONTY68 4/1/2011 5:20PM

    Hi Marsha
I was glad that you shared the information about your book. Really looking forward to it. If you don't mind, would you remind us before the release date, will pre-order through Amazon.

Monty emoticon emoticon emoticon emoticon emoticon

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AQUAGIRL08 4/1/2011 12:49PM

    That sounds like it was an amazing experience!

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JHADZHIA 4/1/2011 12:13PM

    What an interesting life you have lived. Looking forward to reading all about this story!

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DONNABRIGHT 4/1/2011 11:41AM

    Awesome experience.

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RAYLINSTEPHENS 4/1/2011 10:32AM

    What a fascinating life you live! You're the first Peace Corp person I know!

Hugs,
Linda

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JOYINKY 4/1/2011 9:40AM

    Marsha, All this has done is made me even more interested!! Wow, what a unique experience; I'm so glad you took the opportunity to write about it!!

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Details about My Story

Thursday, March 31, 2011

www.amazon.com/Even-Smallest-Crab-Ha
s-Teeth/dp/1609520025/ref=sr_1_4?ie=UT
F8&s=books&qid=1301581295&sr=8-4


Since at least one SparkFriend asked for the details, above is the link to the book that is suppose to contain my story. When I submitted my story I expected one book to be published on the 50th anniversary of the creation of Peace Corps, 3/17/2011. However, I guess they had lots and lots of good stories, because they are publishing 4 volumes. The Africa volume and the Americas volume are now available. The Asia volume that probably will have my story is scheduled to be published in September.

Thanks for being excited for me! It's not every day I get published.

  
  Member Comments About This Blog Post:

FROSTY99 4/2/2011 9:19PM

    WOW Marsha-that is totally awesome as my granddaughter would say!

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JHADZHIA 4/1/2011 12:10PM

    That is so awesome!! What an odd name for a book.. Congratulations!

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WATERMELLEN 3/31/2011 8:53PM

    This. Is. So. Cool!!

Thanks for the link -- it's been added to my faves. Please let us all know when it's published!!

So: you were in the Peace Corps in Asia: what did you do?? C'mon: details!!!

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MONTY68 3/31/2011 7:06PM

    Marsha

Thank you for sharing the link, I am so happy for you. Remind us of the date when it will be released, I will purchase the book.
You certainly should be excited and proud, very few people get published.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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LAFEMMEDELALUNE 3/31/2011 6:31PM

    How exciting!
Congratulations! emoticon emoticon

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PARKERB2 3/31/2011 4:02PM

    emoticonCan't wait to read it.

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AQUAGIRL08 3/31/2011 3:02PM

    Fantastic news for you Marsha!

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GATOR12 3/31/2011 11:34AM

    Congrats. Exciting times for you, you have a right to be proud of this!!

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FREELADY 3/31/2011 11:05AM

    This is terrific! Love the cover! Congratulations!

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FREELADY 3/31/2011 11:05AM

    This is terrific! Love the cover! Congratulations!

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RAYLINSTEPHENS 3/31/2011 11:01AM

    Most of us don't share your excitement in a lifetime!

WTG Marsha!!

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Trying Not to be Disappointed about a Little Delay

Wednesday, March 30, 2011

By this time I expected to be a published author. However, according to Amazon, the book that is suppose to contain my story has been rescheduled to be released September 2011 instead of March 2011.

I signed a contract on this little piece of my memoir over 2 years ago. I have no guarantee that my contribution will be included in the final product, although the editor has told me it will.

I'm trying to be patient. Patience, however, is not my greatest virtue.

  
  Member Comments About This Blog Post:

JOHAL52 4/1/2011 9:47AM

    emoticon emoticon -- can't wait to reserve a copy!

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AQUAGIRL08 3/31/2011 2:56PM

    How cool is that? This should be very exciting for you. I know the waiting is hard but maybe it will be well worth the wait.

I have some poems published somewhere out there. They were published when I was in high school when I won some sort of national writing contest. I never did get the book because the publisher messed up the order and my high school's order was lost. All I got was a refund. I would think that it would be neat to see something that you wrote in print where other people could read it. I know that the book with my poems in it supposedly is in the Library of Congress. (I doubt it but that's what they said)



Comment edited on: 3/31/2011 2:57:47 PM

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FITFABME 3/31/2011 12:23PM

    Patience is difficult, isn't it? But you should take pleasure in what you have achieved to date. Being published is great but the product you've produced stands on its own already, right? You will have it forever to read and share with your loved ones...getting your thoughts on paper is the real product!

Being published would be awesome too, of course - but take pleasure in what you've already achieved!

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PEGGYANNSCH 3/31/2011 9:38AM

    I think it would be worth the wait

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HAPPYSOUL91 3/31/2011 9:01AM

    I certainly don't blame you for being frustrated, keeping my fingers crossed for a September release date

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WATERMELLEN 3/30/2011 8:00PM

    Very frustrating indeed to wait. Can you tell us a bit more about the book: the title, maybe, so your fans can order a copy from Amazon?

In the meantime: you can plan your outfit for the book launch!! And the promotional tour!!

Yay you!!

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JOYINKY 3/30/2011 7:41PM

    Ah, but time flys when you're having fun! Look at all the fun you are having here and with your precious granddaughters! Congratualtions on the contract! I hope you do keep writing!

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JHADZHIA 3/30/2011 7:11PM

    Congratulations! I guess a few months more won't hurt since you have been waiting 2 years! At least he says it will be in there..

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2WHEELEDSHARON 3/30/2011 4:37PM

    That would be hard to wait for, but it will be worth it! How exciting!

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BLUESKY_321 3/30/2011 4:15PM

    Wow - this is so very very cool. Congratulations!!!!!

I imagine that it is very hard to have to wait and disappointing to have this delayed.

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SNOOKUMS19 3/30/2011 4:06PM

    I am not a patient person myself. Congrats on your accomplishments! Keep writing!

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BESTSUSIEYET 3/30/2011 4:00PM

    Patience is hard -- but you've done what you can, and the rest is out of your hands. God Bless You as you wait!

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RAYLINSTEPHENS 3/30/2011 3:43PM

    You're going to be a celebrity! WooHoo!!

Sorry it will take a few more months - but you're going to be a celebrity!!

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Running On

Tuesday, March 29, 2011

I finished a women's running book by Galloway and his wife. He is the one who recommends walking breaks in with the running. I'm kind of trying that method. My four mile run this morning had 30 seconds of walk break about every 5 minutes. I made the 4 miles in 44 minutes with a 7 minute walking warm up and a 9 minute walking cool down.

One thing I'm confused about is strength training. The Galloway book recommends core and arm strength training, but no leg strength training for runners. I've been strengthening my legs for over a year and a half now. Now I'm not sure whether to continue or not. Going to read my other running book, read more Spark articles, and maybe ask a Spark coach.

  
  Member Comments About This Blog Post:

AQUAGIRL08 3/31/2011 2:42PM

    I know nothing about running but I know you. I'm confident that you will research and come up with the best solution to the question of weight training for the lower body if you are a runner. Why don't you ask Coach Nancy or Coach Nicole?

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SUZYMOBILE 3/30/2011 2:19PM

    Marsha, I'd recommend that you ask LIVE2RUN4LIFE (Catherine), who is, in my opinion, a running and Galloway expert! You'll be sure to get a sensible answer from her, but I'm sure she wouldn't advise you to stop lower-body ST.

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KALIGIRL 3/30/2011 1:38PM

    Good thing to ask a coach - my guess is your core needs to be strong and you don't want to neglect your arms?

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MONTY68 3/29/2011 10:49PM

    Hi Marsha

Very interesting, Is Galloway the best authority on running? I seem to remember a chart in one of the Spark articles on running with walking break ins. I was surprised about no leg strength training. I guess you will find other sources that may clear up the answer your looking for.

Great blog, thank you for sharing

Monty emoticon emoticon emoticon emoticon emoticon

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WATERMELLEN 3/29/2011 8:32PM

    When I was running I did ST to stabilize the knee and hip joints and reduce injury -- and of course I still do lower body ST (with my elliptical cardio). I think a lot of runners tend to skip the ST altogether . . . I did when running 10 k a day in the early 90s . . . which was not the best plan!!

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FREELADY 3/29/2011 7:46PM

    My exercise coach says the military is also using walk/sprint intervals for training now.

You are getting so fast and strong! It fires me up to hear about your adventures!

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JOYINKY 3/29/2011 7:01PM

    I have no doubt you'll get it figured out Marsha! Nothing slows you on a quest! Be well, Joy

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JHADZHIA 3/29/2011 2:19PM

    That is an interesting and good question about strength training in the legs.. I would assume yes, to prevent injuries and strains on weaker muscles..
Good luck with it!

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