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February in Review (Tweak Time!)

Wednesday, March 05, 2014

Having SMART goals is essential to success. However, every nurse knows from doing nursing care plans that an equally important step not supported in that acronym is: evaluation. How can we determine that we are on the right track with our goals if we do not continuously evaluate the plan and modify it as needed?

Today I have looked back at February, measuring the outcomes of the resolutions I set for the year.

Results:
Fitness goals
100 pushups 6 days a week: met 71 % of the time, with an additional 25% of days with 50 pushups.

Walk 45 mins 3 days/wk: met 58% of the time, with an additional 2 days (16%) with walks of less than 45 min duration.

Swim or cycle 30 mins 3 days/wk: met 50% of the time.

Nutrition goals
4 salads/wk: met 25% of the time, with additional 5 meals of fruit

No butter on bread: met 100% of the time

Increase in dietary calcium: 9 occasions of added calcium

Maintain a calorie deficit between calories in/calories out: met 100% of the time

Reassessment
What does this tell me and what kind of tweaking do I need to do?

Cardio workouts have been lacking. TWEAK: Rather than aiming to do cardio 6 days a week, alternating wogging (walk/jogging) with swimming and cycling, I'm going to set a more realistic goal of doing some form of aerobic exercise 4 days a week. I travel 2 days a week. At this point, working in some cardio on those days has proved unsuccessful. I am fatigued by the driving. Perhaps as the days grow longer and warmer I will get a wog in on one or both of those days. For now, I'll hold those days for strength-training only.

The strength workouts were pretty consistent. TWEAK: I found a core workout online that I'm going to swap for the pushups and crunches I've been doing. It includes some pushups, but offers some variations to the crunches I was doing. I will maintain the goal of strength training 6 days/wk.

As far as nutritional goals, I obviously fell way short on the number of salads I had aimed to eat, as well as the overall increase in calcium-rich foods. TWEAK: Plan meals more carefully and stock kitchen accordingly. Rather than aim for salad 4 times/wk, I'm going to aim for a minimum of 5 freggies/day - these may take the form of a salad or not.

I'll continue to leave the butter off my bread. I'll also continue to try to maintain a calorie deficit.

I've already missed 4 days this month :( TWEAK: Time to get started!!!
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Member Comments About This Blog Post
  • GOLFGMA
    Looks like very good goals. Strength training 6 days a week seems hard. WE are told to skip days of strength training and do every other day to allow the muscles to rest. Your nutrition goals are great and cardio 6 days a week is awesome. Love that you have specific goals and I know you're doing great and look wonderful! emoticon
    1594 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.