Friday, January 01, 2010
Without a lot of fanfare, here is my list of goals that apply to my health and physical well being with just a quick note:
I wanted to make these goals public for several reasons. First of all, I need accountability and feel like that is an important step in my hopes for success. Naturally, I recognize my own personal responsibility, especially when I'm home alone, bored, and know that there are Little Debbie cakes in the back of my pantry, but I would encourage any of you to check in with me regularly to see if I'm sticking with my plans. Secondly, as a novice goal setter, I welcome opinions from seasoned veterans. If you think my aspirations are too lofty or not specific enough, let me know. I value your input! Lastly to keep it fun, I thought I'd include a glimpse of the old me vs. the new me. Just to give you an idea of what I have to overcome...
As always, thanks for reading and thanks for being there to support me!!
I WANT TO WEIGH 130.
Old me: Hmm lets see. Weight Watchers said the top of my goal range for someone 5'4 3/4 is 149. Well that makes my BMI in the overweight range, but oh well the government statistical nerds that set that thing for insurance purposes are unrealistic anyway. Ok I know I look best and feel best when eating to maintain 130 but it's too hard!!! I guess I'll just cut out carbs for a while and try to stay on the treadmill longer.
New me: I want to weigh 130. I know realistically weight fluctuates daily, so a two pound fluctuation in either direction is acceptable. This means I need to currently lose 7 pounds. Here is my breakdown:
EXERCISE: 6 days a week. 4 days of cardio, 2 days of strength training.
Old me: I got out of work 20 minutes late and so as not to get home too late, I'll do just 30 minutes of cardio and skip the strength training. You should rest your muscles anyway.
New me: I'll devote certain days to cardio, certain days to ST taking into account the days I am most likely to be detained at work:
Sunday: Day of rest
Monday: Run 30 minutes - 40 minutes with warm up and cool down
Tuesday: Strength train - 1/2 hour circuit
Wednesday: Free day. Do the elliptical which I love, or recumbent bike if I
have a good book. 30 minutes. 40 minutes with warm up and cool down.
Friday: Strength train
Tape: Yoga for beginners 2 evenings a week.
Stretch after each run.
Set up my treadmill in my basement so I can exercise at home if I can't make the gym for some reason.
Dig out the Spark People exercises with free weights that I printed off and use my 8 lb. weights if I can't go to the gym on a ST day.
Old me: Track food when it's convenient and easy. If I've eaten out at a restaurant and probably won't find what I ate in the tracker anyway, forget it.
New me: Track everything I eat daily:
Edit my favorites in the food tracker to weed out the one time items I
imported to make my favorites list more manageable.
Add my consistent food items to my favorites list for easier tracking
Track each meal while I'm eating it. Snacks can be tracked at the next meal.
Eat in the lower end of my calorie range until I lose my 7 pounds.
Cut out my evening snack, except for my milk, if necessary to keep the
calories down until I am at goal again.
Old me: Go to the grocery store usually on a weekend and buy what looks good, making menus on the wing.
New me: Menu plan Tuesday evenings when the sales are posted at the grocery store and dropped into my email box. Shop on Wednesdays when I don't work, Saturdays when I do.
Old me: I forgot to thaw any meat for dinner. Nothing looks good in my fridge. I'm too tired to fix anything. I didn't get to the grocery store. Honey, don't bother to make anything: Lets eat out!!
New me: Eat dinner out Fridays for our date night.
Lunch out Saturdays if we are out .
Lunch out Sundays if we go to see my father.
Old me: Coffee all morning and afternoon. Coffee as a dessert with something sweet. Diet coke at least once during the day and always at restaurants.
New me: Don't buy soda at the store.
Order water in restaurants.
Drink at least 8 oz. of milk daily preferably in the evening cold or warm.
Drink at least 64 oz. water daily (3 - 22 oz bottles)
Coffee only in the morning. De-caf tea the rest of the day.
Old me: Weigh every day that I've been eating good. Get depressed if the weight isn't down even though I ate poorly yesterday. If I have eaten poorly don't weigh until I've eaten good for a day.
New me: Weigh every Monday at the gym regardless of what I've eaten. Once a week. No more, no less.
Old me: I'm a runner. I run. I'm going to run a 5K sometime again. I don't feel like I can run 27 minutes straight today. I'll run until I feel too winded and then walk. I'll run until a certain song is done on my ipod and then walk.
New me: Train specifically for a 5K. Look into podcasts or the C25K program through
SP. Adjust running schedule accordingly if I opt to use this tool.
Run consistently at least 3 x a week.
Determine just exactly how many minutes I can run consecutively for what
distance at what pace and increase weekly until I can run 3.5 miles
Make Fitness Sports a bookmark on my computer. It's the local store where I buy my running shoes and they keep a list posted on their website of all upcoming running events in out area.
Join a Spark team just for people training to run a 5K.
Old Me: Go to bed at anywhere between 11 p.m. and 1 a.m. depending on how late I am chatting, texting, emailing, checking my friend feed on SP. Wake up the next morning regretting that I stayed up so late. Whining because I have no energy. Drink more caffeine to help keep me boosted throughout the day.
New me: Let everyone from cyber friends to local friends and family know that
after 10 p.m. I am accessible only in an emergency.
Take out contacts and take off make up when I get home and out of work
After last snack: brush teeth, plug in phone, set alarm, wash face.
Restrict caffeine to before noon.
In bed by 10 p.m. Lights out by 10:30.
Old me: Blog when I feel particularly creative or funny or motivated. Fret about whether everyone liked it. Fret if I haven't felt creative, funny, or motivated in a while.
New me: Privately journal each evening before bed in the Planner section - even just a few sentences to keep emotional health and well being in check.
Set aside Sunday afternoons to blog. If I feel creative, funny, and motivated so be it.
If I don't, blog anyway. Writing makes me happy and I like to share with my Spark friends who seem to like me regardless -- Thanks to all of you!!!
There you have it. Just looking at that list seems daunting, especially when added to the many other goals I have related to budgeting, vacations, parents etc. But when I typed it up, minus the old me/new me comments, and posted it on my fridge, it seems doable.
WISH ME LUCK!!