February Goal Setting - New Goals, New Focus

Tuesday, February 03, 2015

Still here, still kicking. Though admittedly it's *that time* of the month and I'm not kicking as much as I am couch sitting and resting up.

I did have my last moment of frustration with the scale last Friday. I weighed and it was up again by .6 pounds. So the scale is officially being hid for the month of January. I took pictures and have taken 2 weeks of tape measurements so far. I'm going to use those as my measuring tools for now.

I've been working on the deeper WHY of what I want to accomplish. I need to lose some weight...that's the obvious starting point of why anyone usually decides to change their diet and lifestyle. But I can't make that my only why. If I do, I'm going to give up when that scale doesn't reflect the hard work I'm putting in.

I've been using a site called NerdFitness ( ). I've joined the Women's Academy, where there is a ton of great workout information, nutritional tips, and a focus on goal setting. Paleo and a strength training focus are encouraged/endorsed by the site's founder, but they don't push it at all. While I love SparkPeople, I felt like I needed a different approach this time and am using NF as well.

One thing they suggest is to dig through the different levels of WHY. Level 1 is the highest level, like "I want to lose weight". But it doesn't go deep enough to help you see what goals you need to set.

For example, these are my levels of why -
Level 1 - I need to lose weight. I'm tired all the time and I want more energy.
Level 2 - I want to think I look attractive. I want to like what I see in the mirror.
Level 3 - I want to be able to do moderate hikes or ride a bike without breaking a sweat. I want to be an athlete. I want to be able to sit in my bathtub without splashing out tons of water. I want to feel sexy and confident and full of energy. I want to be strong.

In looking at that, while I know I want to lose weight...if you look at levels 2 and 3, most of my whys could be fulfilled through a more athletic body and healthy food choices. Because of that, I want to take my focus away from the scale. It will catch up one day, but it doesn't need to be my priority right now. Based on my whys, I decided to set some different goals this month (instead of week to week).

First I should think of the person I want to be:
I'm the type of person that eats clean 90% of the time. I'm the type of person who sleeps well. I'm the type of person that can lift 40 pound boxes of litter without hurting
myself. I'm the type of person who can hike the Bledsoe path without getting seriously winded. I'm the type of person who can ride my new bike for a few miles without
worrying about falling.

Based on where I want to be, here are my goals for this month:
1. I will stay at or under my BMR 6 out of 7 days each week.
2. I will eat clean (homemade food, little processing, healthy foods) 75% of the time.
3. I will get 8 hours of sleep each night in order to sleep well.
4. I will do 2 days of strength training each week in order to lift the boxes of litter.
5. I will walk/hike/dance 2 days a week in order to get in hiking shape.
6. I will get on the recumbent bike 2 days a week in order to be able to ride my bike when the weather gets better.

So this month is all about upping my activity level, getting better sleep, and cleaning up my diet even more. No "I want to lose X number of pounds this month." I want to be stronger and healthier. The tape measure will show me if I'm working towards that.

For those of you who are curious, my doctor put me on Trazodone to help with the sleep issues (it apparently causes fewer weight gain issues than amnitryptiline). We've been going with a week to week update and adjustment if necessary to the dosage. I'm on 100mg right now. That and the melatonin seem to be working, and I've actually went to bed around 11 or so the past few nights. It's going to take some time to see if it's helping me get restful sleep, but I feel a little more optimistic now about it.
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