Thursday, February 04, 2010
My focus in January when it comes to health and fitness was to:
- Get 7h sleep (= bed by 11 PM weekdays)
- Do the bootcamp challenge
- Fitness: Do 2500 cal/week, 250 minutes/week
- Food: Track and stay in range 6 days/week
1/3-1/9 = 30/35 points B
Sleep (7+h) 4p BC 7p Fitness calories 2665 (7p) Fitness minutes 325 min (7p) Food 5p = 30 points
1/10-1/16 = 34/35 A
Sleep 7x BC 7x Fitness 2559 kcal 360 min Food 6x
1/17-1/23 = 33/35 A-
Sleep 5x BC 7x Fitness 3066 kcal 390 min Food 7x
1/24-1/30 = 30/35 B
Sleep 6x BC 3x Fitness 3060 kcal 490 min Food 7x
What a great month January was! What a start of the year! I did some fitness related activity every day in January and sweat therapy at least every second day.
The only goal I "failed" was the bootcamp challenge. Since I did DO some exercise every day in January and did my ST program faithfully I don't think it matters.
I melted 12,074 calories in January, well above my target of 10,700 for the yearly goal of 127,500
GOYAAM Plan for February 2010
February is a really hectic month at work with lots of deadlines looming, which is why sweat therapy is absolutely vital to my mental well-being!
I'll be working on these goals for the "Spark yourself in February challenge" in my GOYAAM team:
Nutrition: Track every bite I eat & get my 2 liters of water
Fitness: Do 300 workout minutes & 2500 cal per week
Motivation: Practice positive self-talk 5 min daily
In addition to that I'll keep focusing on sleep and keeping stress out of my life.
I'm still looking into trainin programs for my 10K race in (yikes!) merely 12 weeks. I run 3 times a week or more 2K-5K each time and I want to spend more time on my (tired) feet and increase distance. I feel I should increase distance/time more slowly because of the extra weight I carry around to avoid injuries.
If you have any suggestions for me akin to the C25K program, I'd love to hear them! I want to start crossing off "structured" training runs in a week or two and feel that I have "started" training, if that makes sense.
Thursday, February 04, 2010
Craig Harper's latest blog:
"Every day of your life – yes EVERY DAY – you have the opportunity to change your destiny. That is, the direction of your life. Not some days - every day. Including today. To make decisions, to take chances, to be courageous, to do different and to embrace behaviours which will be transformational from the inside out. Every day you (yes, YOU the person looking at this screen) have the opportunity to learn from your past and to build a better future. Will it be easy? Probably not. Is that okay? Yes. Every day you have the gifts of freedom and choice. Freedom to choose your future and freedom to manage (control, create, shape) your world, rather than be managed by it."
Craig Harper, Motivational speaker
Monday, January 25, 2010
I went to the gym on Saturday and saw that the Nike Convention occupied all the group training facilities. I sneaked a peek at what they were doing in one of the rooms and think I'll may have to join that convention next year - it looked like so much fun!
One of the exercises I saw people do was a "Catslide" - and I think you can do this anywhere and everywhere with just some wool socks or wash cloths.
But my oh My it looks HARD! I need to try this and see how many I can do. Perhaps you'd like it too - it's FUNctional strength training that looks really hard and effective. Just add soap and you'll have clean floors as well and a strong core!:
Sunday, January 24, 2010
Goals: Results for the week 1/17-1/23 = 33/35 points. I'll call that an A-
Sleep 5x Bootcamp 7x Fitness 3066 kcal 390 min Food 7x
As you can see I'm still struggling slightly with early bedtime. I'm doing all right on all other fronts. I drink my water, do my workouts and the bootcamp - although I sometimes have to do postpone a video for another day due to doing other workouts. Food has also been good this week, I've been more focused on my calorie range and that seems to work.
I'm looking into a 10K training program and should start that soon, as I have signed up for my first 10K race April 24. If any of you fellow runners have a suggestion, I'm all ears!
My weekend was all right, but today I've been feeling low for some reason I can't quite figure out. Probably hormones. Or perhaps I'm tired or stressed by work.
I won't over-think this, I'm going to go to bed and see if the funk is gone by tomorrow.
Didn't do my cardio today, didn't even go for a walk with my darling when he went out - which is very unlike me. I just a couple of bootcamp videos I had postponed. I'm still on a great streak for 2010, I've been doing some kind of activity/exercise every day this year.
Also, I'm still in my calorie range and managed to stop myself from eating all the stuff in the house, which is great.
I'll be off to bed and see if I'll feel better tomorrow. Plan is to do some cardio after work tomorrow, that is sure to make me feel good.
Let's have a good week, eh?
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