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!