Wednesday, August 15, 2012
I've been very pleased with my commitment to exercise since the first week of June. It really started with walking (I tricked myself with the 10 minutes a day pledge) and transformed into an 8 week program at my local Y. Now I have memberships at 2 gyms (both at $10/month) and I always have a backup. Take this week for example, the fitness center at the college where I work is closed for the installation of all new cardio equipment. Wait, the fitness center isn't closed, the cardio room is closed. But I also have Planet Fitness to back it up! I'm one of those people who does better with exercise when I'm doing it at the gym -- and with incorporating more activity into my every day life.
After viewing Coach Nicole's SparkCoach video this morning, I believe I need to put more focus on resistance training while increasing the intensity of my cardio workouts. Note that I said intensity, not time.
It's hard to know exactly what to be doing. I've read books and magazines, plenty of articles on SP, and I've been watching videos as well. I'm going to keep it simple and try to incorporate 2 exercises per major muscle group per session and I'm going to aim for 2 sessions per week. When that feels "too easy," I'll change it up. How does that sound? I'll be posting my plan tomorrow and as always, look forward to your feedback. I'm convinced that's what keeps me sparking!
Tuesday, August 14, 2012
6 c. cubed zucchini (I peel mine into 3/4" cubes - approximate)
1 c. grated carrot
¼ c. chopped onion
1 lb. browned ground chuck (well drained)
1 can cream of chicken soup (I use Healthy Request)
8 oz. sour cream (I use light or fat free)
7 oz. of Pepperidge Farm stuffing mix (blue bag)
1 c. melted butter or margarine
Bring zucchini, carrot & onion to a boil and cook over medium heat (not a hard boil) for about 10 mins., drain well. After draining, add (I usually do this in the pot I cooked the veggies in):
browned ground chuck, cream of chicken soup and sour cream. Mix and season to taste if desired (salt & pepper).
Spray a 9x13 baking dish with non-stick spray.
Mix Pepperidge Farm stuffing mix (blue bag) with 1 c. melted butter or margarine and stir with spatula. Turn half of the stuffing mixture into the prepared baking dish, pour zucchini mixture on top, and top with remainder of stuffing mix.
Bake at 350 degrees until it bubbles.
Monday, August 13, 2012
I was leaving at lunch time (on my way out to take a close friend to lunch to celebrate her birthday) when I ran into the AB GUY (this is the guy who actually invented the Ab Roller -- no lie)! He said, "Wow, you're either losing weight or you're getting taller!"
Now I have to tell you, when someone notices, it makes me care even LESS about what the stupid scale says. This guy is into fitness and it just sparked me silly that he would notice! It totally made my day.
Had a lovely lunch and made EXCELLENT choices ... and felt great doing it!!!
Too bad I threw my ab roller away years ago ...
Sunday, August 12, 2012
In the SparkCoach program today, Coach Nicole talked about goal setting, which prompted me to revisit my Aug 1 blog and revisit and contemplate on the goals I set for myself almost two weeks ago. It's not that I think I'm doing poorly...I just got to thinking that I've only referred back to them once, so how can I possibly have the resolve to really work at them if they're not in front of my face. So this morning, as I've been drinking coffee (and doing laundry), I've been giving it all a great deal of thought.
Here are the goals I set on Aug 1st:
#1 ... WEIGHT & MEASUREMENTS: It's official. I have stored my scale in the bathroom closet. I will be weighing myself on the 1st and 15th of the month and at doctor appointments (little choice there)! I will also take measurements on the 1st of every other month.
I've actually done very well with this goal. I will say I have stepped on the scale once since Aug. 1, but that's it. I believe it's helping me to rely less on the scale and more on how I feel (most important) and the way my clothes fit (I'm proud to announce I can take my denim shorts completely off without unbuttoning/unzipping)! I highly recommend this strategy for anyone who becomes easily frustrated by the scale and lack of movement. Afterall, I have decided this is all about lifestyle and not a diet, so there's really no need to weigh in excessively. It's a check to make sure I'm staying on track. I did not measure on Aug 1 (mainly because I forgot, but I will measure on Sept. 1 and have marked the calendar on my refrigerator accordingly for every other month and the bi-monthly weigh-in's!
#2 ... TRACKING: I've done a decent job of tracking my food and exercise but will focus great attention here, finishing out my evening meal & evening snack (when applicable) and running my daily nutrition report each day. Knowledge is power and if I'm not completing my tracking 100%, then I don't have an accurate picture. That will make analysis difficult when I'm trying to figure out when I hit a plateau (seriously, I feel like I LIVE on a plateau).
I'm doing much better with tracking, but I'm still not at 100% completion every day, which means I could be overeating, or worse yet, cheating myself out of fuel that my body needs. I will make an extra effort with completing my tracking this week, even if I have to go back the next morning and complete my dinner (which is what I'll do after I finish this blog for last night)!
#3 ... EXERCISE: I will continue to strive for cardio (minimum of 30 minutes) 5-6 times per week and strength training 2-3 times per week. In addition, I will make every effort to get extra steps in every day and take the stairs whenever possible. I'll also park further. Every extra steps helps! I will also continue looking for ways to monitor my workouts so I'm working at 80-85% during my workouts and will continue to add variety (for example, I'm taking a "Bootcamp for Beginners" class tomorrow on my lunch hour and will be starting Tai Chi later this month.
I accomplished this during the first week of the month, however, I feel short by one day this week (worked out 4 instead of my minimum 5 due to not feeling well on Monday). Not a good excuse -- I could have pushed myself to get there yesterday and I didn't. I took the day off, knowing full well I was setting myself up for failure for this goal. My new strategy is to get the minimum 5 days in BEFORE I take a day off. I don't ever feel guilty for taking a day off, but I feel better if I get my 5 days in!
#4 ... GLYCEMIC INDEX: I enjoyed my class this week and try to incorporate at least one low GI food to each meal (at the suggestion of my dietician). I believe I'm already doing this, but I'll pay particular attention. This will help with controlling my blood glucose in addition to helping to make sure I'm feeling satisfied.
I have achieved great success here -- because I've been doing it all along!
#5 ... VARIETY: I will work to incorporate one new food or recipe each week. It's easy to fall into a rut and eat the same foods over and over and over. That's boring and monotonous!
This past week I tried something new ... canary melon. The week prior I made up the zucchini Stew recipe (which was amazing)!
#6 .. SP: I will continue to be active with SP and supportive to my team members and SparkFriends.
I am definitely SPARKING and had perfect attendance for July. This past week, due to schedule at work and not feeling well, I don't think I was as supportive to others as I can be, which ultimately helps me. I'll be putting forth some extra effort this week to read others' blogs and give out some Spark Goodies and shout outs to others.
#7 ... FITNESS: My fitness goal for August is 1,300 minutes.
I need to pump up the volume a little bit here. I have 321 minutes this month to date and that's just not going to cut it. It's a challenge, but I believe I can hit this goal and will make every effort to do so. I am committed!!!
#8 (NEW GOAL) ... SPARKCOACH: I've been active every day and find that it is helpful to me. If I am inspired by one thing through SparkCoach each day, then it's completely worth it for me. I especially like the program videos. In fact, the video today is what inspired me to revisit my goals!
#8 (NEW GOAL) ... REVIEWING GOALS: I will be reviewing my goals each weekend and posting a review blog (just like I did right here). I will adjust/add/delete/revise goals as needed. I will also look to anyone who reads my review blogs to provide input and/or suggestions. It is very much appreciated!
Wednesday, August 08, 2012
Today was a just a normal day ... a good day.
I made healthy choices. I exercised. I drank plenty of water, took my vitamin and my meds. I was productive at work. I made a delicious and healthy dinner. And I accomplished some things at home this evening.
I'm content with my day ... nothing earth shattering ... nothing disappointing.
Just a darn good day!!!
Get An Email Alert Each Time SPARKABELLA13 Posts