So I've really been thinking about my goals for this upcoming week - and I'm torn between what I think I am able to do (taking the reality of my week's schedule into account, the weather, and I'm dealing with another cold - ugg!)and what I really need to do, so . . . . . . . . . wish me luck!!
Goal #1: Exercise 4 hours this week (this will be a BIG challenge - if you were my client I would ask what is your confidence level on being able to achieve this goal? On a scale of 1-10, I'd say about a 6 - ugg, I will have to push myself further than I find easy.
Goal #2: Write at least one daily victory each day of the week.
Goal #3: Write down everything I eat/drink 3 days this week.
What is it you are going to do to stretch yourself this week to push you to the next level? Are you ready to leave the comfort zone? Join me in pushing ourselves to be better than we currently are. Good luck - let's see where the road leads together.
Sunday, January 31, 2010
Friday, January 29, 2010
Chapter 2 page 22
TGIF - It's Friday, it's sunny (or at least bright), and I'm home (Thanks be to God!!!!) for the second day in a row. As upset as I was about my bad day at work on Monday afternoon, I think it has really helped change me . . . for the good?!?!
So it's Friday - and now it's confession time. How did I do with my goals this week? How did you do?
1. Write down one daily victory each day.
Today's victory is???? Have no idea - how pathetic. Hopefully I'll have something to be proud of between now and the end of the day.
So for the week, I had 80% success with this goal (100% if I could have come up with something for today - uggg)
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful to be home early (not to mention it's the second day in a row); b. I'm thankful I chose health education as my life path; c. I'm thankful I have a home with appliances (even though I'm home waiting on the washer repair man for the 3rd time in the past 8 months).
So for the week, 120% I wrote down (okay - typed) 3 things I was thankful for everyday this week.
3. Work out for 30 minutes 2 days this week.
100% accomplished; 60 minutes of Zumba on Wednesday & 45 minutes of "Dancing Off the Inches" DVD yesterday. I got a second DVD in the mail yesterday - maybe I can even knock out a 3rd workout this week (we'll see - don't hold your breath)
4. Drink at least 16 oz of water with each dinner during the week.
Haven't had dinner yet - but I "got this" - no problem. It's a slam dunk!
I'm going to go ahead and give myself 100% for this one (even though I haven't had dinner tonight -I'm just positive that it's going to happen).
So how was your week? Are you thinking about the big picture (wellness vision) and!making small goals to help you get there? I'm sure you are doing great! Small, meaningful, achievable weekly goals will help you get where you want to go. I'm fighting for your success right along with you. Let me know what's working for you - what is holding you back - and what you're working toward.
Have a great weekend! I'm thinking about taking a naparoonie - know why? 'Cuz I can!!!! Ha!
So it's Friday - and now it's confession time. How did I do with my goals this week? How did you do?
1. Write down one daily victory each day.
Today's victory is???? Have no idea - how pathetic. Hopefully I'll have something to be proud of between now and the end of the day.
So for the week, I had 80% success with this goal (100% if I could have come up with something for today - uggg)
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful to be home early (not to mention it's the second day in a row); b. I'm thankful I chose health education as my life path; c. I'm thankful I have a home with appliances (even though I'm home waiting on the washer repair man for the 3rd time in the past 8 months).
So for the week, 120% I wrote down (okay - typed) 3 things I was thankful for everyday this week.
3. Work out for 30 minutes 2 days this week.
100% accomplished; 60 minutes of Zumba on Wednesday & 45 minutes of "Dancing Off the Inches" DVD yesterday. I got a second DVD in the mail yesterday - maybe I can even knock out a 3rd workout this week (we'll see - don't hold your breath)
4. Drink at least 16 oz of water with each dinner during the week.
Haven't had dinner yet - but I "got this" - no problem. It's a slam dunk!
I'm going to go ahead and give myself 100% for this one (even though I haven't had dinner tonight -I'm just positive that it's going to happen).
So how was your week? Are you thinking about the big picture (wellness vision) and!making small goals to help you get there? I'm sure you are doing great! Small, meaningful, achievable weekly goals will help you get where you want to go. I'm fighting for your success right along with you. Let me know what's working for you - what is holding you back - and what you're working toward.
Have a great weekend! I'm thinking about taking a naparoonie - know why? 'Cuz I can!!!! Ha!
Thursday, January 28, 2010
Chapter 2 page 21 - daylight
Howdy everyone!!! I just am in such a great mood - wanna know why??? It's still sunny - and technically still in the afternoon - AND I'm off of work - wooooo hoooooo! So, I wanted to give a quick post to tell you about how my goals are going and about the fun I had last night.
First - goal update:
1. Write down one daily victory each day.
Today's victory was realizing that my best is good enough at work and that super inhumanly fantabulous isn't necessary - at least not today.
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful my friends use humor to keep my grounded. b. I'm thankful I have awesome organizational skills. c.I'm thankful my cravings for cream filled, frosted, and/or cake foods has significantly decreased (not gone, but not controlling my every thought presently)
3. Work out for 30 minutes 2 days this week.
I ordered 2 dvd's from Amazon and they arrived today. My sweaty bff wants me to work out with her at the gym tonight and I should - but I'm sooo thrilled to be home during day light so . . . I'm going to consider doing one of my new dvd's right here in my living room - but presently, I'm sitting on the couch and it is ever so comfy. That said, I did Zumba last night (more on that in a few minutes) and saw my hugeness in gigantic mirrors and oh - that was NOT pretty so YES, I'll be doing one of my new dvd's in the next 90 minutes - pinkie swear.
4. Drink at least 16 oz of water with each dinner during the week.
Haven't had dinner yet.
Now onto Zumba -
Many of my thousands of readers already know that I absolutely fell IN LOVE with Zumba back in October when I did the Girls Night Out 5K in Kokomo. That event had a girls only 5K race then dinner then they closed off in front of their courthouse where 400 women did Zumba in the street - how remarkable. It was a most fantastic time!!! I've been trying to get into a Zumba class ever since - ugg, finally last night I was able to participate (super fun). I had several of my work friends and also some of my gym friends there. There were probably 60 other people in the class as well- packed!!!! So if you aren't familiar - Zumba is usually described as a Latin Salsa Dance aerobics. My friends who participated last night for the first time think it's a step shy of pole dancing. It is, indeed, a whole lotta' booty shaking! It's a lot of craziness BUT it's a total thrill (unless you are confronted with your hugeness in the oversize dance studio mirrors then - it's a horror!!!!) It is a fantastic workout and I'm looking forward to doing it again soon!
Hope you have a great day and get a chance to experience true joy today!
First - goal update:
1. Write down one daily victory each day.
Today's victory was realizing that my best is good enough at work and that super inhumanly fantabulous isn't necessary - at least not today.
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful my friends use humor to keep my grounded. b. I'm thankful I have awesome organizational skills. c.I'm thankful my cravings for cream filled, frosted, and/or cake foods has significantly decreased (not gone, but not controlling my every thought presently)
3. Work out for 30 minutes 2 days this week.
I ordered 2 dvd's from Amazon and they arrived today. My sweaty bff wants me to work out with her at the gym tonight and I should - but I'm sooo thrilled to be home during day light so . . . I'm going to consider doing one of my new dvd's right here in my living room - but presently, I'm sitting on the couch and it is ever so comfy. That said, I did Zumba last night (more on that in a few minutes) and saw my hugeness in gigantic mirrors and oh - that was NOT pretty so YES, I'll be doing one of my new dvd's in the next 90 minutes - pinkie swear.
4. Drink at least 16 oz of water with each dinner during the week.
Haven't had dinner yet.
Now onto Zumba -
Many of my thousands of readers already know that I absolutely fell IN LOVE with Zumba back in October when I did the Girls Night Out 5K in Kokomo. That event had a girls only 5K race then dinner then they closed off in front of their courthouse where 400 women did Zumba in the street - how remarkable. It was a most fantastic time!!! I've been trying to get into a Zumba class ever since - ugg, finally last night I was able to participate (super fun). I had several of my work friends and also some of my gym friends there. There were probably 60 other people in the class as well- packed!!!! So if you aren't familiar - Zumba is usually described as a Latin Salsa Dance aerobics. My friends who participated last night for the first time think it's a step shy of pole dancing. It is, indeed, a whole lotta' booty shaking! It's a lot of craziness BUT it's a total thrill (unless you are confronted with your hugeness in the oversize dance studio mirrors then - it's a horror!!!!) It is a fantastic workout and I'm looking forward to doing it again soon!
Hope you have a great day and get a chance to experience true joy today!
Wednesday, January 27, 2010
Chapter 2 page 21
Just a quick check in with all of you on my progress toward my goals for this week:
1. Write down one daily victory each day.
Today's victory was my eating - I'm really proud of the amount of food I consumed today.
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful I have friends to work out with; b. I'm thankful I'm in shape enough to participate (and enjoy) 60 minutes of Zumba; c. I'm thankful many of my co-workers enjoy my enthusiasm and call it refreshing.
3. Work out for 30 minutes 2 days this week.
I did 60 minutes of Zumba tonight - totally fun. If you don't know what it is - go to Youtube and search "Zumba and I've Gotta Feeling".
4. Drink at least 16 oz of water with each dinner during the week.
No problem - I've got this whipped. I'm fortunate that I drink a lot in general so this isn't a problem. It's just a goal this week to keep my from straying and choosing diet mt. dew instead.
How are things going with you? Were you able to think about your wellness vision? What did you come up with? How about this week's goals - making progress? Moving forward? Becoming the person you want to be?
1. Write down one daily victory each day.
Today's victory was my eating - I'm really proud of the amount of food I consumed today.
2. Write down 3 things I'm thankful for 4 days this week.
a. I'm thankful I have friends to work out with; b. I'm thankful I'm in shape enough to participate (and enjoy) 60 minutes of Zumba; c. I'm thankful many of my co-workers enjoy my enthusiasm and call it refreshing.
3. Work out for 30 minutes 2 days this week.
I did 60 minutes of Zumba tonight - totally fun. If you don't know what it is - go to Youtube and search "Zumba and I've Gotta Feeling".
4. Drink at least 16 oz of water with each dinner during the week.
No problem - I've got this whipped. I'm fortunate that I drink a lot in general so this isn't a problem. It's just a goal this week to keep my from straying and choosing diet mt. dew instead.
How are things going with you? Were you able to think about your wellness vision? What did you come up with? How about this week's goals - making progress? Moving forward? Becoming the person you want to be?
Tuesday, January 26, 2010
Chapter 2 page 20
I apologize for not getting my goals posted yesterday. It was a pretty terrible day at work and just didn't have it in me.
This week's goals:
1. Write down one daily victory each day.
Monday's victory was that that I didn't eat dinner since I got home from work at 8:45 p.m. Tuesday's victory was that I took a change of attitude pill and have discovered a way for my very terrible day yesterday to actually be beneficial to my future - so far, I feel like a hundred pounds have been lifted off my shoulders (ahhh).
2. Write down 3 things I'm thankful for 4 days this week.
Today, a. I'm thankful that I have friends who love me despite the flaws that were pointed out to me yesterday at work. b. I'm thankful I have a husband who loves me fully and truly. c. I'm thankful for my passion about health.
3. Work out for 30 minutes 2 days this week (I wish it could be more, but this week is really overly jammed - I promise to increase the frequency of my workouts starting next week)
I moved my office furniture last night- the 2 files cabinets I moved across the office easily weighed 300 or more pounds each. I lifted and carried 10 boxes weighing about 40 pounds each all around my office (just couldn't decide where their new home should be). I'm calling that 30 minutes of activity (you don't think that's cheating do you? - not trying to cheat, but it was quite the physical work out).
4. Drink at least 16 oz of water with each dinner during the week.
I didn't eat dinner last night so there was no chance for this goal, but I did drink 2 bottles of water while I was moving all the things around my office-I worked up quite the sweat.
Those are the goals for the week and a report of my progress so far. What about you? What is it you are working toward? I hope you feel empowered to change your life today!!!!! I'm in your corner - take the risk - go for the next step - you can do it!!!!
This week's goals:
1. Write down one daily victory each day.
Monday's victory was that that I didn't eat dinner since I got home from work at 8:45 p.m. Tuesday's victory was that I took a change of attitude pill and have discovered a way for my very terrible day yesterday to actually be beneficial to my future - so far, I feel like a hundred pounds have been lifted off my shoulders (ahhh).
2. Write down 3 things I'm thankful for 4 days this week.
Today, a. I'm thankful that I have friends who love me despite the flaws that were pointed out to me yesterday at work. b. I'm thankful I have a husband who loves me fully and truly. c. I'm thankful for my passion about health.
3. Work out for 30 minutes 2 days this week (I wish it could be more, but this week is really overly jammed - I promise to increase the frequency of my workouts starting next week)
I moved my office furniture last night- the 2 files cabinets I moved across the office easily weighed 300 or more pounds each. I lifted and carried 10 boxes weighing about 40 pounds each all around my office (just couldn't decide where their new home should be). I'm calling that 30 minutes of activity (you don't think that's cheating do you? - not trying to cheat, but it was quite the physical work out).
4. Drink at least 16 oz of water with each dinner during the week.
I didn't eat dinner last night so there was no chance for this goal, but I did drink 2 bottles of water while I was moving all the things around my office-I worked up quite the sweat.
Those are the goals for the week and a report of my progress so far. What about you? What is it you are working toward? I hope you feel empowered to change your life today!!!!! I'm in your corner - take the risk - go for the next step - you can do it!!!!
Sunday, January 24, 2010
Chapter 2 page 19 - wellness visions
I've kept you on pins and needles long enough (okay, so none of you probably lost any sleep waiting anxiously for this post) - let's talk about Wellness Visions. As a wellness coach, about 1/3 of my training was in learning how to assist clients with creating their personal wellness vision.
At it's most basic definition, a wellness vision is your perfect life. If tomorrow you could wake up and everything was perfect - WHAT WOULD IT LOOK LIKE? FEEL LIKE? AND BE LIKE? If there was fairy magic dust that could be sprinkled over your head tonight so that tomorrow when you woke up everything in your life was exactly as perfect as you could have ever dreamed it could be - WHAT WOULD IT LOOK LIKE? FEEL LIKE? AND BE LIKE? Another way to put it - HOW WOULD YOU KNOW WHEN YOUR LIFE IS PERFECT? It's a HUGE concept that requires a considerable amount of time to thoroughly work through. A 90 minute coaching session is usually dedicated to establishing the client's wellness vision.
Why is a wellness vision important? Well, how do you know where to aim, if you don't have a perfect target? How do you know when you've put in enough effort if you don't have a finish line to look for?
The tease in my last post was "road map". What's that got to do with a wellness vision? You wouldn't set out on a trip across the country without a map. A wellness vision is that map. Maps display many options for arriving at your destination, but more importantly they display the bigger picture - where you are currently and where you want to go. That's a wellness vision. You already know where you are (look in the mirror, ask yourself how happy you are, look at your bank balance, examine your relationships, etc.) but without a wellness vision you have no idea of where you want to go. Once you have a wellness vision (your map), you can begin to plot your path to achieving it - this is accomplished by setting 3 month goals (to be discussed later) and then 3-5 weekly SMART (Specific, Measurable, Action based, Realistic, Time-line) goals. These weekly goals are much like the different highways you can chose when plotting out your road trip. You could take the interstate or you could take the back roads. It's not really about HOW you get there, it's about making choices that get you to your destination/wellness vision. On any road trip, you may chose a small detour so you can see something beautiful, enjoy a tourist site, or avoid construction. The same is true during your path toward your wellness vision. You may become sidetracked with other life events or may struggle to accomplish some of the weekly goals - no worries, be mindful of the what led you to that place and how you can take what you've learned and experienced to help you move toward your wellness vision.
Creating a wellness vision that includes how you will handle stress, how you will incorporate physical activity, how you will eat, how you will love, how you will deal with finances, how you will establish and maintain relationships, how you will enjoy life, how you will raise your children, how you will fellowship with Christ, and so much more. It's your perfect life. What's perfect for you might not be perfect for me - and that's GREAT! It's about YOU and getting all you want out of life.
So, how about it? Are you ready to think about what you really want for yourself out of life? Here are some questions to get you started:
1. What's most important to you?
2. Why are these things important?
3. What are your values?
4. What are your strengths?
5. What are some things that may distract you?
6. What support can you hold onto during your journey?
A wellness vision statement is written as if you were describing your current life (because when you achieve your vision, you will be living it). It would start something like . . .
"I'm a happy, healthy adult who works out at least 5 times a week and is able to purchase clothes in any department store I chose. I am mindful in my eating and control my choices with little effort. I let stress roll off my back and enjoy spending time with my friends on a regular basis. My husband and I share humor and joy daily and display love and respect always to one another. I'm active and alive and live in the moment. I enjoy the work I do and do purposeful things to please Jesus. I celebrate the positivity in others and give back often. . . "
If you would like to share your wellness visions, I'd be honored to read them. Good luck - enjoy the process of thinking about having the perfect life - it's a bit overwhelming at first, but once you wrap your head around the knowledge that your dreams can come true so aim for your strongest desires - it's really empowering. Go for it!
I will post my weekly goals tomorrow as I have typed plenty for tonight.
p.s. How 'bout them Colts!!!!!!!!!!!!!!!!!!!!!
At it's most basic definition, a wellness vision is your perfect life. If tomorrow you could wake up and everything was perfect - WHAT WOULD IT LOOK LIKE? FEEL LIKE? AND BE LIKE? If there was fairy magic dust that could be sprinkled over your head tonight so that tomorrow when you woke up everything in your life was exactly as perfect as you could have ever dreamed it could be - WHAT WOULD IT LOOK LIKE? FEEL LIKE? AND BE LIKE? Another way to put it - HOW WOULD YOU KNOW WHEN YOUR LIFE IS PERFECT? It's a HUGE concept that requires a considerable amount of time to thoroughly work through. A 90 minute coaching session is usually dedicated to establishing the client's wellness vision.
Why is a wellness vision important? Well, how do you know where to aim, if you don't have a perfect target? How do you know when you've put in enough effort if you don't have a finish line to look for?
The tease in my last post was "road map". What's that got to do with a wellness vision? You wouldn't set out on a trip across the country without a map. A wellness vision is that map. Maps display many options for arriving at your destination, but more importantly they display the bigger picture - where you are currently and where you want to go. That's a wellness vision. You already know where you are (look in the mirror, ask yourself how happy you are, look at your bank balance, examine your relationships, etc.) but without a wellness vision you have no idea of where you want to go. Once you have a wellness vision (your map), you can begin to plot your path to achieving it - this is accomplished by setting 3 month goals (to be discussed later) and then 3-5 weekly SMART (Specific, Measurable, Action based, Realistic, Time-line) goals. These weekly goals are much like the different highways you can chose when plotting out your road trip. You could take the interstate or you could take the back roads. It's not really about HOW you get there, it's about making choices that get you to your destination/wellness vision. On any road trip, you may chose a small detour so you can see something beautiful, enjoy a tourist site, or avoid construction. The same is true during your path toward your wellness vision. You may become sidetracked with other life events or may struggle to accomplish some of the weekly goals - no worries, be mindful of the what led you to that place and how you can take what you've learned and experienced to help you move toward your wellness vision.
Creating a wellness vision that includes how you will handle stress, how you will incorporate physical activity, how you will eat, how you will love, how you will deal with finances, how you will establish and maintain relationships, how you will enjoy life, how you will raise your children, how you will fellowship with Christ, and so much more. It's your perfect life. What's perfect for you might not be perfect for me - and that's GREAT! It's about YOU and getting all you want out of life.
So, how about it? Are you ready to think about what you really want for yourself out of life? Here are some questions to get you started:
1. What's most important to you?
2. Why are these things important?
3. What are your values?
4. What are your strengths?
5. What are some things that may distract you?
6. What support can you hold onto during your journey?
A wellness vision statement is written as if you were describing your current life (because when you achieve your vision, you will be living it). It would start something like . . .
"I'm a happy, healthy adult who works out at least 5 times a week and is able to purchase clothes in any department store I chose. I am mindful in my eating and control my choices with little effort. I let stress roll off my back and enjoy spending time with my friends on a regular basis. My husband and I share humor and joy daily and display love and respect always to one another. I'm active and alive and live in the moment. I enjoy the work I do and do purposeful things to please Jesus. I celebrate the positivity in others and give back often. . . "
If you would like to share your wellness visions, I'd be honored to read them. Good luck - enjoy the process of thinking about having the perfect life - it's a bit overwhelming at first, but once you wrap your head around the knowledge that your dreams can come true so aim for your strongest desires - it's really empowering. Go for it!
I will post my weekly goals tomorrow as I have typed plenty for tonight.
p.s. How 'bout them Colts!!!!!!!!!!!!!!!!!!!!!
Friday, January 22, 2010
Chapter 2 page 18
Where did this week go? Sorry for all of you who have "tuned in" daily to find the latest in my crazy life . . . only to be disappointed that I had not posted. Some of my gym friends got to witness first hand on Thursday night, the craziness that is my daily job (sweaty bff - "Am I busy?" No, not at all - love ya girl!!!)
Wow - so, this week was NUTS and next week is even crazier, BUT for now - it's FRIDAY - woooo hoooooo!!!! PTL!
Let me check in with you about your daily victories and your goals. How has your view changed since you have taken time to think about your daily victory?
As for me, I'll now report on my weekly goals (Uggg!):
1. Drink at least one bottle of water with dinner each night of the week.
100% I did this every night; however, I didn't actually get to eat dinner last night but I did drink a bottle of water at what would have been dinner time.
2. Weigh in on Monday or Tuesday and post it on the blog (uggg!)
100% Sure wasn't pretty but I did it (dread!)
3. Eat at least 2 servings of veggies 4 nights this week.
75% I at 2 veggies on Monday, Tuesday, and Friday.
4. Go to the gym and complete 2 circuits with my tag at least 2 times this week.
100% Thank goodness. I went on Monday & Wednesday. I had hoped to get there today, but I had to work later than the gym was open.
5. Walk for at least 30 minutes at a 15 min/mile pace or faster at least twice this week.
0% - Stunk this up. I had such hopes of success. This week went by too fast! I really wanted to do this - uggggg. Maybe next week?
6. Write down everything I put into my mouth on Monday and Tuesday.
100% - Gold star to me. I discovered the key to success with this goal was to not worry about a fancy food diary, binder, or spreadsheet - plain ol' post it note stuck on my name badge worked GREAT! I think I will have to do this again in the future (next week?)
7. Write down one "daily victory" each day.
60% - I actually wrote (or typed) a daily victory on Monday and Tuesday and today's victory is that I was really going to lie about the % I accomplished this goal, but decided against it.
Well, the goals didn't come out as badly as I originally thought they would. That's one reason it's important to give them an actual % of completion. If you were to have asked me, I would have said I did HORRIBLY this week, but taking time to honestly assign a % to each goal, it's really not all terrible (100%, 100%, 100%, 100%, 75%, 60%, 0%). How did you do with your goals this week? Feel free to share your goals and what % of completion you give yourself.
During my next post, I will discuss a key wellness coaching concept called, "Wellness Vision" - here's a tease . . . road map?
Blog at you soon! Enjoy your weekend! Go Colts!!!!!!!!!!!!!!!!!!!!
Wow - so, this week was NUTS and next week is even crazier, BUT for now - it's FRIDAY - woooo hoooooo!!!! PTL!
Let me check in with you about your daily victories and your goals. How has your view changed since you have taken time to think about your daily victory?
As for me, I'll now report on my weekly goals (Uggg!):
1. Drink at least one bottle of water with dinner each night of the week.
100% I did this every night; however, I didn't actually get to eat dinner last night but I did drink a bottle of water at what would have been dinner time.
2. Weigh in on Monday or Tuesday and post it on the blog (uggg!)
100% Sure wasn't pretty but I did it (dread!)
3. Eat at least 2 servings of veggies 4 nights this week.
75% I at 2 veggies on Monday, Tuesday, and Friday.
4. Go to the gym and complete 2 circuits with my tag at least 2 times this week.
100% Thank goodness. I went on Monday & Wednesday. I had hoped to get there today, but I had to work later than the gym was open.
5. Walk for at least 30 minutes at a 15 min/mile pace or faster at least twice this week.
0% - Stunk this up. I had such hopes of success. This week went by too fast! I really wanted to do this - uggggg. Maybe next week?
6. Write down everything I put into my mouth on Monday and Tuesday.
100% - Gold star to me. I discovered the key to success with this goal was to not worry about a fancy food diary, binder, or spreadsheet - plain ol' post it note stuck on my name badge worked GREAT! I think I will have to do this again in the future (next week?)
7. Write down one "daily victory" each day.
60% - I actually wrote (or typed) a daily victory on Monday and Tuesday and today's victory is that I was really going to lie about the % I accomplished this goal, but decided against it.
Well, the goals didn't come out as badly as I originally thought they would. That's one reason it's important to give them an actual % of completion. If you were to have asked me, I would have said I did HORRIBLY this week, but taking time to honestly assign a % to each goal, it's really not all terrible (100%, 100%, 100%, 100%, 75%, 60%, 0%). How did you do with your goals this week? Feel free to share your goals and what % of completion you give yourself.
During my next post, I will discuss a key wellness coaching concept called, "Wellness Vision" - here's a tease . . . road map?
Blog at you soon! Enjoy your weekend! Go Colts!!!!!!!!!!!!!!!!!!!!
Tuesday, January 19, 2010
Chapter 2 page 17
Well . . . where to start?
First, thanks to everyone who is reading my blog. I'm so sorry if you are having trouble posting a comment. I promise I will continue to work on it - keep reading in the meantime. Try allowing pop-ups (that's one thing the "help" desk says to try).
Second, were you able to think about your daily victories? What did you come up with? How did you fell when you identified your victory for the day? Good feeling, ain't it. Thanks Susie for sharing your victory for the day - it's a good one!!! The rest of you - share away. I'd love to hear from you. Email me your victory if you can't post it.
Third, food diary day 2 - hmmm. Well, I did write down everything I ate. I don't feel as good about it today as I did yesterday. Yesterday it seemed to keep me from straying off the good path - today, not so much.
Fourth, I didn't get my walk in today as I had hoped; however, I did drink water with dinner and did eat 2 servings of veggies.
Last, but not least. My daily victory . . .
Today, I didn't even think about eating Halloween candy in my office - that's really very awesome (for me). I've said in my postings before that complete abstinence is the only way that I can stop eating cake, frosted, or cream filled items. I have zero ability to moderate my eating of them. I haven't had anything like that for little while (hmm, not sure how long, at least a week if not longer) and what a difference I feel in the level of cravings. Yesterday I had to talk myself out of eating a piece of candy. Today I didn't even think about eating a piece - that's HUGE for me!!!! One day at a time!
What's your daily victory? How are you doing with your weekly goals? Hang in there - you'll get there!!!
First, thanks to everyone who is reading my blog. I'm so sorry if you are having trouble posting a comment. I promise I will continue to work on it - keep reading in the meantime. Try allowing pop-ups (that's one thing the "help" desk says to try).
Second, were you able to think about your daily victories? What did you come up with? How did you fell when you identified your victory for the day? Good feeling, ain't it. Thanks Susie for sharing your victory for the day - it's a good one!!! The rest of you - share away. I'd love to hear from you. Email me your victory if you can't post it.
Third, food diary day 2 - hmmm. Well, I did write down everything I ate. I don't feel as good about it today as I did yesterday. Yesterday it seemed to keep me from straying off the good path - today, not so much.
Fourth, I didn't get my walk in today as I had hoped; however, I did drink water with dinner and did eat 2 servings of veggies.
Last, but not least. My daily victory . . .
Today, I didn't even think about eating Halloween candy in my office - that's really very awesome (for me). I've said in my postings before that complete abstinence is the only way that I can stop eating cake, frosted, or cream filled items. I have zero ability to moderate my eating of them. I haven't had anything like that for little while (hmm, not sure how long, at least a week if not longer) and what a difference I feel in the level of cravings. Yesterday I had to talk myself out of eating a piece of candy. Today I didn't even think about eating a piece - that's HUGE for me!!!! One day at a time!
What's your daily victory? How are you doing with your weekly goals? Hang in there - you'll get there!!!
Monday, January 18, 2010
Chapter 2 page 16
244.6
Tonight's post is about 2 things. First, it's about reporting on my progress toward my goals for the week. Second, it's to discuss the importance of recognizing (and celebrating) daily victories.
Goals - as you can see, I've weighed in and it isn't pretty. I hope I don't let my Wells Weighs In team nor the entire company they work for. I promise to try harder girls!!!
I also ate 2 veggies with dinner tonight, but neglected to drink water (went out to eat and habit of ordering a diet soda kicked in). So . . . I'm having a bottle of water right now (probably be up all night peeing, but . . . at least I'm getting my goal in - sorta).
I also went to the gym this afternoon. I saw my most awesome circuit coach who is so much more than that - she's my friend. Love you "J". Have missed you soooooooooo much more than words. I did 2 circuits with my tag and had 26 residual. That stinks, but I did it. I wasn't able to work out with my sweaty bff, but hopefully she understands.
I did write down everything I put in my mouth. This is something that hasn't generally worked for me in the past, but today I used a post-it note and stuck it to my name badge so it was with me all day which helped me to actually do it. I must say, Susie, there is something to it. I didn't eat a Halloween candy because I didn't want to have to write it down. I'll try it again tomorrow.
Now onto daily victories. This is a term I coined after my coaching class where we learned the importance of being mindful which means being in the moment. I read one of the resolutions posted on the Weighing In blog during the Subway contest saying they wanted to be more present - kudos for that person! We get all caught up on what went wrong in our day, where we could have done better, things that we failed to do, but what is most important is to look at the day and determine what we did well - no matter how small. Taking time to recognize the good decisions or kind actions that we took (toward ourselves or others). It's something that I enjoy doing and think you will find it empowering, enlightening, and energy giving. They aren't usually grandiose, expensive, or elaborate. They are usually small, simple, "in the moment" positive actions/thoughts. Think about your day - email me or post a small victory you experienced today.
For me, the daily victory for which I'm most pleased is that I didn't eat the Halloween candy in my office.
How about you? What are your goals for the week? What daily victory did you have today?
Tonight's post is about 2 things. First, it's about reporting on my progress toward my goals for the week. Second, it's to discuss the importance of recognizing (and celebrating) daily victories.
Goals - as you can see, I've weighed in and it isn't pretty. I hope I don't let my Wells Weighs In team nor the entire company they work for. I promise to try harder girls!!!
I also ate 2 veggies with dinner tonight, but neglected to drink water (went out to eat and habit of ordering a diet soda kicked in). So . . . I'm having a bottle of water right now (probably be up all night peeing, but . . . at least I'm getting my goal in - sorta).
I also went to the gym this afternoon. I saw my most awesome circuit coach who is so much more than that - she's my friend. Love you "J". Have missed you soooooooooo much more than words. I did 2 circuits with my tag and had 26 residual. That stinks, but I did it. I wasn't able to work out with my sweaty bff, but hopefully she understands.
I did write down everything I put in my mouth. This is something that hasn't generally worked for me in the past, but today I used a post-it note and stuck it to my name badge so it was with me all day which helped me to actually do it. I must say, Susie, there is something to it. I didn't eat a Halloween candy because I didn't want to have to write it down. I'll try it again tomorrow.
Now onto daily victories. This is a term I coined after my coaching class where we learned the importance of being mindful which means being in the moment. I read one of the resolutions posted on the Weighing In blog during the Subway contest saying they wanted to be more present - kudos for that person! We get all caught up on what went wrong in our day, where we could have done better, things that we failed to do, but what is most important is to look at the day and determine what we did well - no matter how small. Taking time to recognize the good decisions or kind actions that we took (toward ourselves or others). It's something that I enjoy doing and think you will find it empowering, enlightening, and energy giving. They aren't usually grandiose, expensive, or elaborate. They are usually small, simple, "in the moment" positive actions/thoughts. Think about your day - email me or post a small victory you experienced today.
For me, the daily victory for which I'm most pleased is that I didn't eat the Halloween candy in my office.
How about you? What are your goals for the week? What daily victory did you have today?
Sunday, January 17, 2010
Chapter 2 page 15
I'm really looking forward to this week - okay, that's a bit of an exaggeration, but I'm really trying to shift my thoughts to be more positive.
Here they are - my goals for this week (week 3 of 2010):
1. Drink at least one bottle of water with dinner each night of the week.
2. Weigh in on Monday or Tuesday and post it on the blog (uggg!)
3. Eat at least 2 servings of veggies 4 nights this week.
4. Go to the gym and complete 2 circuits with my tag at least 2 times this week.
5. Walk for at least 30 minutes at a 15 min/mile pace or faster at least twice this week.
6. Write down everything I put into my mouth on Monday and Tuesday (hope you don't mind, Susie that I'm borrowing your goal - it's a good one).
7. Write down one "daily victory" each day.
If these were the goals developed during a coaching session, I would ask the client to rate her confidence on a scale of 1-10. 1 being 100% sure they will fail; 10 being 100% sure it will be accomplished - no problem - piece of cake. Then as a coach, the client and I would tweak each goal so that you would say "7" or higher.
My confidence isn't very high in general about my ability to lose weight - I'm really going to have to step that up since the initial weigh in for the Wells Weighs In program is Thursday and my team is expecting big things from me.
My confidence for this week's goals is:
1. 9
2. 9
3. 7 (a coach would ask, "why only a 7?" "what would it take it to make it an 8?"
4. 8
5. 7
6. 5 (a coach would not allow this to be a goal because a confidence of only 5 will usually result in failing to complete the goal - but it's something I HAVE to do!)
7. 7.5
How did you do with your goals for last week??? What about this week? What are your goals for this week (they don't have to be weight loss goals - they could be to deal with stress better, sleep more, play with your children, or snuggle with your hubby, anything that will move your life to be more like you dream of it being). Let me know - I'd love to hear what you're working on this week.
Here they are - my goals for this week (week 3 of 2010):
1. Drink at least one bottle of water with dinner each night of the week.
2. Weigh in on Monday or Tuesday and post it on the blog (uggg!)
3. Eat at least 2 servings of veggies 4 nights this week.
4. Go to the gym and complete 2 circuits with my tag at least 2 times this week.
5. Walk for at least 30 minutes at a 15 min/mile pace or faster at least twice this week.
6. Write down everything I put into my mouth on Monday and Tuesday (hope you don't mind, Susie that I'm borrowing your goal - it's a good one).
7. Write down one "daily victory" each day.
If these were the goals developed during a coaching session, I would ask the client to rate her confidence on a scale of 1-10. 1 being 100% sure they will fail; 10 being 100% sure it will be accomplished - no problem - piece of cake. Then as a coach, the client and I would tweak each goal so that you would say "7" or higher.
My confidence isn't very high in general about my ability to lose weight - I'm really going to have to step that up since the initial weigh in for the Wells Weighs In program is Thursday and my team is expecting big things from me.
My confidence for this week's goals is:
1. 9
2. 9
3. 7 (a coach would ask, "why only a 7?" "what would it take it to make it an 8?"
4. 8
5. 7
6. 5 (a coach would not allow this to be a goal because a confidence of only 5 will usually result in failing to complete the goal - but it's something I HAVE to do!)
7. 7.5
How did you do with your goals for last week??? What about this week? What are your goals for this week (they don't have to be weight loss goals - they could be to deal with stress better, sleep more, play with your children, or snuggle with your hubby, anything that will move your life to be more like you dream of it being). Let me know - I'd love to hear what you're working on this week.
Saturday, January 16, 2010
Chapter 2 page 14
A week in review -
First, let me just say how thankful I am that I made it through this week. I had said last weekend it would be chaotic, indeed, it was. It went by in the blink of an eye (not all bad). Second, thanks to everyone for your prayers and help with my big event on Thursday. It had some bumps, but all in all, it went pretty well! Finally, I better look at how well I did with my goals (ugggg!)
1. I will drink a bottle of water with dinner each night this week. 100% - I think I have this down pat so I think I will be able to call it a habit after at least one more week of it being a goal. {That said, my bottled water supply is running low and without it, I will fail this goal in the future so I'm running to Sams Club to pick up bunches more)
2. I will do 2 circuits with my tag at the gym on Monday, Wednesday, and Friday - hopefully I will get at least 2 of them with my sweaty bff. 66% I failed to go to the gym on Monday. Wednesday I had a good workout - only 19 residual, but yesterday it was 58 which was a BIG bummer since I actually worked up a sweat and felt I worked hard. I was on what I call the "express plan" and my sweaty bff said that perhaps I just rushed too much (thanks for the pep talk, girl! - still stinks I got 58 residual).
3. On Thursday, between the morning and afternoon sessions of my event, I will walk/jog for 45 minutes along my usual training path. 0% Zero Zippo FAILED!!! I had worried about this goal when I made it, but I was dang gone optimistic when I decided to commit to it. I didn't get it done for a variety of reasons outside of my control relating to work, but those are just excuses. I didn't get this done!
4. I will eat at least 2 servings of veggies with dinner 4 nights this week. 100% This is not nearly as easy as the water drinking at dinner goal. I got a collapsible salad spinner for Christmas and I love it. The last 2 weeks I've had this goal, I've bought salad fixings and about 3 nights each week we have had salad for dinner - yum, but now I'm getting a bit tired of salad. This is definitely not an automatic goal yet so it will be on my goal list for at least a few more weeks.
5. I will weigh myself on Monday or Tuesday morning and record it on this blog. 100% - though it was ugly.
Thanks to all of you who read my blog. God bless you who share a weight struggle and who want better for you, your health, your family, and your life!!!! It's suppose to be warm this weekend (warm - it's about perspective, I guess!) - enjoy it!! I'll be back on Sunday night with next week's goals and a little about daily victories. Have a great weekend! Go Colts!!!!!!!!!!!!!!!!!
First, let me just say how thankful I am that I made it through this week. I had said last weekend it would be chaotic, indeed, it was. It went by in the blink of an eye (not all bad). Second, thanks to everyone for your prayers and help with my big event on Thursday. It had some bumps, but all in all, it went pretty well! Finally, I better look at how well I did with my goals (ugggg!)
1. I will drink a bottle of water with dinner each night this week. 100% - I think I have this down pat so I think I will be able to call it a habit after at least one more week of it being a goal. {That said, my bottled water supply is running low and without it, I will fail this goal in the future so I'm running to Sams Club to pick up bunches more)
2. I will do 2 circuits with my tag at the gym on Monday, Wednesday, and Friday - hopefully I will get at least 2 of them with my sweaty bff. 66% I failed to go to the gym on Monday. Wednesday I had a good workout - only 19 residual, but yesterday it was 58 which was a BIG bummer since I actually worked up a sweat and felt I worked hard. I was on what I call the "express plan" and my sweaty bff said that perhaps I just rushed too much (thanks for the pep talk, girl! - still stinks I got 58 residual).
3. On Thursday, between the morning and afternoon sessions of my event, I will walk/jog for 45 minutes along my usual training path. 0% Zero Zippo FAILED!!! I had worried about this goal when I made it, but I was dang gone optimistic when I decided to commit to it. I didn't get it done for a variety of reasons outside of my control relating to work, but those are just excuses. I didn't get this done!
4. I will eat at least 2 servings of veggies with dinner 4 nights this week. 100% This is not nearly as easy as the water drinking at dinner goal. I got a collapsible salad spinner for Christmas and I love it. The last 2 weeks I've had this goal, I've bought salad fixings and about 3 nights each week we have had salad for dinner - yum, but now I'm getting a bit tired of salad. This is definitely not an automatic goal yet so it will be on my goal list for at least a few more weeks.
5. I will weigh myself on Monday or Tuesday morning and record it on this blog. 100% - though it was ugly.
Thanks to all of you who read my blog. God bless you who share a weight struggle and who want better for you, your health, your family, and your life!!!! It's suppose to be warm this weekend (warm - it's about perspective, I guess!) - enjoy it!! I'll be back on Sunday night with next week's goals and a little about daily victories. Have a great weekend! Go Colts!!!!!!!!!!!!!!!!!
Wednesday, January 13, 2010
Chapter 2 page 13
Howdy everyone! Here's an honest question - How are you doing today? What kind of day was it for you? Personally, I'm loving the warmer weather (not that 30 degrees is warm, but what a difference it is from -10 windchill, huh?!?!). Also, perhaps you've had a chance to notice that at 5:45 p.m. there is considerable light outside and at 6:00 p.m. tonight, there was still a bit of light - AWESOME!!!!!!! God is sooo great!
As for me and my goals and my very hectic week (you might recall I did mention my hectic week when setting the goals for this week). Great news - my super morbidly obese booty went to the gym tonight and I did 2 full circuits with my tag and only had 19 residual (far better than the 90 the first day back, and 45 my second time). The gym was great because there weren't many people there, but those who were there are my good friends (my gym angel "K", my sweaty bff "M", and my 5K racing gal pal "D", and of course the coach "R"). Love you girls - thanks for making working out as fun as possible!
I did also drink the bottle of water and eat 2 (actually 3) servings of veggies with dinner tonight.
Tomorrow's my biggest event that I coordinate all year. Wish me luck!!!!!
One last thing - PRETTY please, consider joining the "Spring into Training" program that will start Tuesday, February 9th at 5:30 in room 401 of the hospital. It's going to be $20, but worth every penny. You'll have support, accountability, a personalized plan, discount on shoes and apparel, access to a dietician, and physical therapist (ummm, not mentioning any names, but ONE of my readers could really benefit from that at the moment), free access to the YMCA one day a week, and so much more. I did the training program from June to September and it absolutely changed my life!!!!!!!! Think about it - you'll hear more from me on the subject!
As for me and my goals and my very hectic week (you might recall I did mention my hectic week when setting the goals for this week). Great news - my super morbidly obese booty went to the gym tonight and I did 2 full circuits with my tag and only had 19 residual (far better than the 90 the first day back, and 45 my second time). The gym was great because there weren't many people there, but those who were there are my good friends (my gym angel "K", my sweaty bff "M", and my 5K racing gal pal "D", and of course the coach "R"). Love you girls - thanks for making working out as fun as possible!
I did also drink the bottle of water and eat 2 (actually 3) servings of veggies with dinner tonight.
Tomorrow's my biggest event that I coordinate all year. Wish me luck!!!!!
One last thing - PRETTY please, consider joining the "Spring into Training" program that will start Tuesday, February 9th at 5:30 in room 401 of the hospital. It's going to be $20, but worth every penny. You'll have support, accountability, a personalized plan, discount on shoes and apparel, access to a dietician, and physical therapist (ummm, not mentioning any names, but ONE of my readers could really benefit from that at the moment), free access to the YMCA one day a week, and so much more. I did the training program from June to September and it absolutely changed my life!!!!!!!! Think about it - you'll hear more from me on the subject!
Monday, January 11, 2010
Chapter 2 page 12
244 - HOW is that possible?????? Dang it!!!!!!!!!!!!!!!!!!!!!!!!
Thanks for the comments - wow, that is pretty neat to get them - keep up the good work you loyal blog readers :) SMILE
So, it sounds like you all have weekly goals too - that's fantastic.
I failed to go the gym today - after 12 hours of work, I still wasn't finished and I was exhausted. I could have gone to the gym, but been very tired and had a crappy workout which would have been depressing. Still, I agree that some exercise is better than none. I just couldn't face leaving work to go have a terrible workout and then return to work to finish things up - I was just too tired. I'm going to try to go tomorrow so that I can make up for missing tonight. I'm hoping that within 4-6 weeks my extra job duties will come to an end and I can return to normal hours. Sorry to let all of you down.
I did drink water with dinner and had 2 veggies (actually closer to 4).
I'm sorry I let you all down . . . and myself, but I seriously didn't have it in me. I'll redeem myself tomorrow - I promise!
What's your favorite exercise to do when you just don't have the energy to put one foot in front of the other?
Here's to gettin' your workout on!
Thanks for the comments - wow, that is pretty neat to get them - keep up the good work you loyal blog readers :) SMILE
So, it sounds like you all have weekly goals too - that's fantastic.
I failed to go the gym today - after 12 hours of work, I still wasn't finished and I was exhausted. I could have gone to the gym, but been very tired and had a crappy workout which would have been depressing. Still, I agree that some exercise is better than none. I just couldn't face leaving work to go have a terrible workout and then return to work to finish things up - I was just too tired. I'm going to try to go tomorrow so that I can make up for missing tonight. I'm hoping that within 4-6 weeks my extra job duties will come to an end and I can return to normal hours. Sorry to let all of you down.
I did drink water with dinner and had 2 veggies (actually closer to 4).
I'm sorry I let you all down . . . and myself, but I seriously didn't have it in me. I'll redeem myself tomorrow - I promise!
What's your favorite exercise to do when you just don't have the energy to put one foot in front of the other?
Here's to gettin' your workout on!
Sunday, January 10, 2010
Chapter 2 page 11
How did your weekend go? Was it a success or a struggle? I know one thing for sure - it was short! UGG!
So, have you given any thought to your goals for this upcoming week? It could be to meditate, plan your meals, exercise, or call a friend you miss. I have spent all day thinking about my goals. I looked ahead at my work schedule, and this is probably one of the top 5 craziest weeks at work I will have all year so . . . my goals have to be able to "fit" into my week's schedule. I had hoped to spend 5 hours working out, but that just doesn't seem possible so . . .here's what I have come up with:
SMART goals for week 2 of 2010:
1. I will drink a bottle of water with dinner each night this week.
----If you were going to make such a goal for yourself, be sure to think this out logistically, what has to occur to make this goal work for you? Possible answers include: ensuring you have enough bottled water in the house, having it at the temperature you will drink it at (room temp or refrigerated), notifying other family members of your beverage choice for dinner, etc.
2. I will do 2 circuits with my tag at the gym on Monday, Wednesday, and Friday - hopefully I will get at least 2 of them with my sweaty bff.
----If you were going to make such a goal for yourself, be sure to think this out logistically and ask, what all must occur so that I can make this happen? Possible answers include: packing your clothes, having an easy to prep dinner planned since you'll be later than normal, re-arrange your work duties so you'll get out on time, etc.
3. On Thursday, between the morning and afternoon sessions of my event, I will walk/jog for 45 minutes along my usual training path.
----If this is your type of goal, ask yourself how can you ensure this will occur - work out the logistics: where will you change?, when will you eat lunch?, what will you wear?, what if the weather is terrible? what if you're too tired? will you recruit and friend or listen to music?
4. I will eat at least 2 servings of veggies with dinner 4 nights this week.
----If this is your type of goal, ask yourself how you can make this happen? First, you'll need to ensure that you have enough veggies in the house so when will you go grocery shopping? What happens if you plan to go on Monday night and you don't make it - how can you prevent failure?
5. I will weigh myself on Monday or Tuesday morning and record it on this blog (I have no doubt it will be higher than this past Monday's result-tragic!)
So let me know what you think? What goals have you lined up for yourself for the week? Take 5 minutes to come up with 3-5 goals that will keep you on the path you want to go. I'd love to hear what you have lined up.
So, have you given any thought to your goals for this upcoming week? It could be to meditate, plan your meals, exercise, or call a friend you miss. I have spent all day thinking about my goals. I looked ahead at my work schedule, and this is probably one of the top 5 craziest weeks at work I will have all year so . . . my goals have to be able to "fit" into my week's schedule. I had hoped to spend 5 hours working out, but that just doesn't seem possible so . . .here's what I have come up with:
SMART goals for week 2 of 2010:
1. I will drink a bottle of water with dinner each night this week.
----If you were going to make such a goal for yourself, be sure to think this out logistically, what has to occur to make this goal work for you? Possible answers include: ensuring you have enough bottled water in the house, having it at the temperature you will drink it at (room temp or refrigerated), notifying other family members of your beverage choice for dinner, etc.
2. I will do 2 circuits with my tag at the gym on Monday, Wednesday, and Friday - hopefully I will get at least 2 of them with my sweaty bff.
----If you were going to make such a goal for yourself, be sure to think this out logistically and ask, what all must occur so that I can make this happen? Possible answers include: packing your clothes, having an easy to prep dinner planned since you'll be later than normal, re-arrange your work duties so you'll get out on time, etc.
3. On Thursday, between the morning and afternoon sessions of my event, I will walk/jog for 45 minutes along my usual training path.
----If this is your type of goal, ask yourself how can you ensure this will occur - work out the logistics: where will you change?, when will you eat lunch?, what will you wear?, what if the weather is terrible? what if you're too tired? will you recruit and friend or listen to music?
4. I will eat at least 2 servings of veggies with dinner 4 nights this week.
----If this is your type of goal, ask yourself how you can make this happen? First, you'll need to ensure that you have enough veggies in the house so when will you go grocery shopping? What happens if you plan to go on Monday night and you don't make it - how can you prevent failure?
5. I will weigh myself on Monday or Tuesday morning and record it on this blog (I have no doubt it will be higher than this past Monday's result-tragic!)
So let me know what you think? What goals have you lined up for yourself for the week? Take 5 minutes to come up with 3-5 goals that will keep you on the path you want to go. I'd love to hear what you have lined up.
Saturday, January 9, 2010
Chapter 2 page 10
Jogging - just a quick blog poll . . . how many of you actually enjoy it? If you do, how did you come to love it? How many of you find it to be a necessary evil to losing weight? That's me. Not really shocking - it's FAR easier to eat donuts than to burn them off by running/jogging/walking (in case you didn't already know).
I felt VERY guilty about failing at one of my goals for the week that I forced myself to get out there today and complete this week's goal of 3 miles in 45 minutes. ANYONE who knows me AT ALL knows that I have to be talking to someone - pretty much I can do anything with a good conversationalist at my side! Well, no such luck today - just me and the bitter cold (it could have been worse, I'll admit). Others of you who know me, probably know I hate music (and noise, and repetitive background sounds), but I needed some help to motivate me today. I asked my husband to put a couple of songs I "enjoy" onto my phone and I dug out my ear phones and gave it a whirl. Gotta say, that when I got out of my car and turned on the song "I Gotta Feeling" (Black Eyed Peas) I was ready to rock and run! (NOTE: Please note that anytime you read the word RUN in my blog, it should be interpreted as a slow pathetic jog) I ran 2 1/2 miles and then I was done so I walked the last 1/2 mile (well, I had to . . . my car was 1/2 mile away). This was my first EVER run in 20 degrees and honestly it was surprisingly difficult. Who knew it was possible to sweat when it's 20 degrees? Apparently sweating happens. The other thing - how much snot can one body make? Apparently gallons and gallons. At the 2 1/2 mile mark I felt like someone was shoving broken glass into my nose (could it have been frozen snot?) and it burned soooo badly that my eyes started watering which started to freeze - good times!!!! Let me go on record right now and say the donuts WERE NOT WORTH ALL OF THAT TORTURE!!!!!!!!!!! Someone out there remind me of that the next time I fall off and get run over by the wagon!
So what songs get you moving???? Any winter walking/jogging/running tips that may help me?
Here's to staying on the wagon!!!!!!!!!
I felt VERY guilty about failing at one of my goals for the week that I forced myself to get out there today and complete this week's goal of 3 miles in 45 minutes. ANYONE who knows me AT ALL knows that I have to be talking to someone - pretty much I can do anything with a good conversationalist at my side! Well, no such luck today - just me and the bitter cold (it could have been worse, I'll admit). Others of you who know me, probably know I hate music (and noise, and repetitive background sounds), but I needed some help to motivate me today. I asked my husband to put a couple of songs I "enjoy" onto my phone and I dug out my ear phones and gave it a whirl. Gotta say, that when I got out of my car and turned on the song "I Gotta Feeling" (Black Eyed Peas) I was ready to rock and run! (NOTE: Please note that anytime you read the word RUN in my blog, it should be interpreted as a slow pathetic jog) I ran 2 1/2 miles and then I was done so I walked the last 1/2 mile (well, I had to . . . my car was 1/2 mile away). This was my first EVER run in 20 degrees and honestly it was surprisingly difficult. Who knew it was possible to sweat when it's 20 degrees? Apparently sweating happens. The other thing - how much snot can one body make? Apparently gallons and gallons. At the 2 1/2 mile mark I felt like someone was shoving broken glass into my nose (could it have been frozen snot?) and it burned soooo badly that my eyes started watering which started to freeze - good times!!!! Let me go on record right now and say the donuts WERE NOT WORTH ALL OF THAT TORTURE!!!!!!!!!!! Someone out there remind me of that the next time I fall off and get run over by the wagon!
So what songs get you moving???? Any winter walking/jogging/running tips that may help me?
Here's to staying on the wagon!!!!!!!!!
Friday, January 8, 2010
Up and coming things
FIRST - Have you registered your team of 4 for the Wells Weighs In Challenge program yet? If not, get busy. You still have time. For $10 you get a t-shirt, health screenings before and after the program. You also get to work out at the local YMCA FREE one day a week during the program. The deadline and first weigh in is Thursday, January 21st from 6:30-8:30 a.m. at the YMCA and 4:00-7:00 p.m. at the hospital's 4th floor conference room. What do you have to lose . . . . except the weight of course. Sign up and see if you can beat my team (we're called "All 4 Losing It!"). Oh did I mention the winning team wins $1000 CASH!!!!!!!!!!!!!!!!! This is open to anyone living or working in Wells County.
SECOND - Starting Tuesday, February 9 at 5:30 p.m. at the hospital's 4th floor conference room is the launch of the "Spring into Training" 12 week walk/jog/run training program. Features: personalized training schedule, group training, support and accountability, discount on shoes and apparel at 3 Rivers Running Company, access to a physical therapist and dietitian for Q&A and pointers, and one day a week of free YMCA access. This program is for anyone who can walk at least 3 miles in 45 minutes. It's designed to help people go faster and/or increase their distance. It hasn't been advertised yet - in fact, outside of my committee, you are the FIRST to know about it - see reading my blog has benefits!!! WINK! The program is $20 and absolutely WILL change your life (I promise!!!!!!!) PLEASE JOIN ME!!!!
SECOND - Starting Tuesday, February 9 at 5:30 p.m. at the hospital's 4th floor conference room is the launch of the "Spring into Training" 12 week walk/jog/run training program. Features: personalized training schedule, group training, support and accountability, discount on shoes and apparel at 3 Rivers Running Company, access to a physical therapist and dietitian for Q&A and pointers, and one day a week of free YMCA access. This program is for anyone who can walk at least 3 miles in 45 minutes. It's designed to help people go faster and/or increase their distance. It hasn't been advertised yet - in fact, outside of my committee, you are the FIRST to know about it - see reading my blog has benefits!!! WINK! The program is $20 and absolutely WILL change your life (I promise!!!!!!!) PLEASE JOIN ME!!!!
Chapter 2 page 9
Anyone else excited it's Friday???? TGIF!!!!!!!!!!!!! Wow - it's been a very fast week, but it's been a hectic one.
Although goals should and could include the weekend, I rarely do so personally. So . . . let's check in with my goals and see how I did, shall we?
Here were the goals:
1. I will do two full circuits at the gym using my tag on Monday and Friday.
100% accomplished (boy, I can really tell that I have not been faithfully going to the gym, but I'm back BABY! - thanks to my sweaty bff . . . and all my gym buddies who gave me such a hard time for missing Wednesday - I know . . . nothin' but love!)
2. I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
0% We all used this as a learning experience didn't we? I have to admit that I am thinking about going tomorrow. If my husband goes ice fishing at a reasonable time, I might use the time to go for a 45 minute run. If that happens, I'll still give myself credit for accomplishing this goal :) Stay tuned.
3. I will have at least 2 servings of veggies with my dinner 4 days this week (I should specify which 4 days, but I have failed to menu plan for the week given I just got back into town).
100% Absolutely! I didn't love it, but I did it. Tonight was fresh baby carrots.
4. I will drink at least one bottle of water with dinner every night this week.
100% I'm really happy I made this my goal for the week. It's easy to say I deserve a diet mt. dew with dinner, but this was really a good goal - look for it again next week too.
5. I will weigh in on Tuesday morning and report the result on my blog.
100% I actually did this on Monday morning. Didn't like the number and pretty sure that next week's will be higher, I will make the turn and get moving back in the right direction soon (I hope).
So there you have my first week of blogging. How did you do on your goals? What % did you give yourself on accomplishing them? Have an outstanding weekend!!!!!
Although goals should and could include the weekend, I rarely do so personally. So . . . let's check in with my goals and see how I did, shall we?
Here were the goals:
1. I will do two full circuits at the gym using my tag on Monday and Friday.
100% accomplished (boy, I can really tell that I have not been faithfully going to the gym, but I'm back BABY! - thanks to my sweaty bff . . . and all my gym buddies who gave me such a hard time for missing Wednesday - I know . . . nothin' but love!)
2. I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
0% We all used this as a learning experience didn't we? I have to admit that I am thinking about going tomorrow. If my husband goes ice fishing at a reasonable time, I might use the time to go for a 45 minute run. If that happens, I'll still give myself credit for accomplishing this goal :) Stay tuned.
3. I will have at least 2 servings of veggies with my dinner 4 days this week (I should specify which 4 days, but I have failed to menu plan for the week given I just got back into town).
100% Absolutely! I didn't love it, but I did it. Tonight was fresh baby carrots.
4. I will drink at least one bottle of water with dinner every night this week.
100% I'm really happy I made this my goal for the week. It's easy to say I deserve a diet mt. dew with dinner, but this was really a good goal - look for it again next week too.
5. I will weigh in on Tuesday morning and report the result on my blog.
100% I actually did this on Monday morning. Didn't like the number and pretty sure that next week's will be higher, I will make the turn and get moving back in the right direction soon (I hope).
So there you have my first week of blogging. How did you do on your goals? What % did you give yourself on accomplishing them? Have an outstanding weekend!!!!!
Thursday, January 7, 2010
Chapter 2 page 8
Thanks Susie for the comment - you rock! I appreciated you reminding me that "admitting it is the first step". Hi, I'm Lisa and I love to eat junk!!!!!!!!!!!
Tonight was my monthly "out to eat" with "The 3 Elles" (http://3elles.blogspot.com) so there was no exercise which is a bummer, but . . . I did eat healthfully (except the 2 martinis and 10 french fries. . . and 1 onion ring). I was able to eat 2 servings of veggies (no, the fries don't count), and drink 2 large glasses (not bottled, but was probably at least 32 oz) of water.
I read one of the blogs on the "Weighing In" (http://wwwsusietonner.blogspot.com) blog list which discussed giving up chocolate for a whole year - then I read the comments. I think that would likely be the hardest thing I have ever had to do, but probably something I need to do. I would like to know more about why she did it (what motivated her and kept her motivated throughout)? How it is for her now that she has reintroduced it into her diet? How did she cope with the cravings? How long did the cravings last? I have often said that I have zero will power against dessert type things. I'm powerless over cake-like things with cream filling and/or frosting. I have attempted a few times to just QUIT eating them. Zero - not one bite. I have noticed that when I abstain from all desserts that are my triggers (frosting, cream filling, cake) within a week or two the compulsive urge to eat them subsides and I can actually arrive at a "no thank you" point. Without failure, as soon as I have a little nibble of something in the neighborhood of a trigger dessert - boom, I'm back to HAVING to have some. I'm so proud of that blogger's accomplishments and think it's time I return to abstaining . . . maybe not for a full year (maybe a month or two or maybe until the county-wide weigh in program ends).
What has been the hardest thing you have had to change in your diet? What motivated you to do it and continue? Most importantly, what did you learn about yourself from making the change?
p.s. Check out the Weighing In blog (http://wwwsusietonner.blogspot.com) for a chance to win a $10 subway card!!!! Hurry, rush over there. $10 dude!!!! Subway - eat fresh!
Tonight was my monthly "out to eat" with "The 3 Elles" (http://3elles.blogspot.com) so there was no exercise which is a bummer, but . . . I did eat healthfully (except the 2 martinis and 10 french fries. . . and 1 onion ring). I was able to eat 2 servings of veggies (no, the fries don't count), and drink 2 large glasses (not bottled, but was probably at least 32 oz) of water.
I read one of the blogs on the "Weighing In" (http://wwwsusietonner.blogspot.com) blog list which discussed giving up chocolate for a whole year - then I read the comments. I think that would likely be the hardest thing I have ever had to do, but probably something I need to do. I would like to know more about why she did it (what motivated her and kept her motivated throughout)? How it is for her now that she has reintroduced it into her diet? How did she cope with the cravings? How long did the cravings last? I have often said that I have zero will power against dessert type things. I'm powerless over cake-like things with cream filling and/or frosting. I have attempted a few times to just QUIT eating them. Zero - not one bite. I have noticed that when I abstain from all desserts that are my triggers (frosting, cream filling, cake) within a week or two the compulsive urge to eat them subsides and I can actually arrive at a "no thank you" point. Without failure, as soon as I have a little nibble of something in the neighborhood of a trigger dessert - boom, I'm back to HAVING to have some. I'm so proud of that blogger's accomplishments and think it's time I return to abstaining . . . maybe not for a full year (maybe a month or two or maybe until the county-wide weigh in program ends).
What has been the hardest thing you have had to change in your diet? What motivated you to do it and continue? Most importantly, what did you learn about yourself from making the change?
p.s. Check out the Weighing In blog (http://wwwsusietonner.blogspot.com) for a chance to win a $10 subway card!!!! Hurry, rush over there. $10 dude!!!! Subway - eat fresh!
Wednesday, January 6, 2010
Chapter 2 page 7
For starters: Commenting on my blog -
Well, I just knew there had to be a good reason why I haven't received millions of comments from my worldwide viewership. Thanks to my blog mentor, Susie, I discovered that you all were unable to post a comment - so sorry. I really am not qualified to be blogging - they should have blogging training wheels :) I have spent more than 8 hours trying to figure out how to make it work right. I did enable the comments, but every time I try to update the template (as in something simple like getting rid of the dumb google ad, or add a photo, or put that cute "inside front cover" paragraph, or anything that made my multi-color blog awesome) comments quit working. Since my settings are right, the only other thing that I have found contributing to the problem seems to be the computer code that tells the blog's template what to do and well. . . that is WAY over my head. So for now, my boring blog is at least viewable and comment-able - so, pretty please . . . . .. comment away!!!!!!!!!!! There's no free readership here people - you're obligated to leave me a comment :) JK - but honestly Susie, I understand the need to feel like you're being read.
Today was pretty much a completely wasted diet day! I'm not sure why I chose to throw the whole thing in the toilet - but that's where it went and honestly, I just flushed it - I didn't even try to stop it - in fact, I got the plunger out to do it up even bigger. I think a part of me is waiting until the HUGE county-wide weight loss challenge program begins on 1/21 . . . how pathetic is that? (Stop! You don't have to tell me, I already know!!! Truly truly truly pathetic!) It's needless to say, I did NOTHING toward my week's goals today - I did manage to eat 6 donuts (OMG - did I just say that outloud? No, actually , I only typed it - shew, that was a close one).
How do you get back on the wagon? What keeps you from even falling off the wagon to begin with? At the moment you are standing at the donut counter, what keeps you from saying "I'll take 6?"
God Bless - Here's to new beginnings (again!)
Well, I just knew there had to be a good reason why I haven't received millions of comments from my worldwide viewership. Thanks to my blog mentor, Susie, I discovered that you all were unable to post a comment - so sorry. I really am not qualified to be blogging - they should have blogging training wheels :) I have spent more than 8 hours trying to figure out how to make it work right. I did enable the comments, but every time I try to update the template (as in something simple like getting rid of the dumb google ad, or add a photo, or put that cute "inside front cover" paragraph, or anything that made my multi-color blog awesome) comments quit working. Since my settings are right, the only other thing that I have found contributing to the problem seems to be the computer code that tells the blog's template what to do and well. . . that is WAY over my head. So for now, my boring blog is at least viewable and comment-able - so, pretty please . . . . .. comment away!!!!!!!!!!! There's no free readership here people - you're obligated to leave me a comment :) JK - but honestly Susie, I understand the need to feel like you're being read.
Today was pretty much a completely wasted diet day! I'm not sure why I chose to throw the whole thing in the toilet - but that's where it went and honestly, I just flushed it - I didn't even try to stop it - in fact, I got the plunger out to do it up even bigger. I think a part of me is waiting until the HUGE county-wide weight loss challenge program begins on 1/21 . . . how pathetic is that? (Stop! You don't have to tell me, I already know!!! Truly truly truly pathetic!) It's needless to say, I did NOTHING toward my week's goals today - I did manage to eat 6 donuts (OMG - did I just say that outloud? No, actually , I only typed it - shew, that was a close one).
How do you get back on the wagon? What keeps you from even falling off the wagon to begin with? At the moment you are standing at the donut counter, what keeps you from saying "I'll take 6?"
God Bless - Here's to new beginnings (again!)
Tuesday, January 5, 2010
Chapter 2 page 6
Uh oh! I was reminded of an aspect of SMART goals that I may have possibly let slip my mind. . . .until this afternoon, when I was reminded of it - suddenly. What was the "memory"? Ideally, SMART goals should not be dependent on things you do not have direct control over - or if they do, there should be a plan B at the ready.
Let me dissect one of this week's goals and demonstrate more clearly what I mean.
Goal #2: I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
What is it about this goal that is out of my control? Primarily that it is dependent on my training buddy. Secondly, the location - our training course.
What is the problem? Well, first, my awesome training buddy bailed on me today (she had some dumb excuse like "I forgot my shoes"). My Gym Angle who sits on my shoulder like my own personal Jiminy Cricket (love you "K") would have said something wise like "You're going to let forgetting shoes keep you from getting healthy? A heart attack isn't going to wait for you to get your gym shoes on - make no excuses for working out!!!"
I digress . . . my goal was based on doing this goal with my training buddy. So . . . the result is a failure - or is it? Well, definitely it is a learning experience for the future and a reminder to keep SMART goals within the realm of one's control. Looking more closely at this goal - the other things that could have messed up my success included: the training course, and in this case, the weather since our training course was outdoors (for my international readers - it's about 15 degrees, snowy, icy, and all around miserable outside!) I must admit that I could have still accomplished the goal had I done the 3 miles in 45 minutes on my own and even on a treadmill and still considered it a victory, but I didn't (lazy!!!!)
How could the goal be fixed so that it is within my control, but yet remain SMART? It could be stated as: I will walk 3 miles in 45 minutes on Tuesday.
SPECIFIC (what exactly is going to occur? 3 miles/45 minutes; when? Tuesday; where? on my training course)
MEASURABLE (how can we tell it was done or not? actually walking 3 miles within the 45 minute time limit; did it occur on Tuesday?)
ACTION BASED (what is the action that I will do? walk quickly)
REALISTIC (is it realistic for me to walk 3 miles in 15 minutes? yes, I've been doing it for about 6 months - I actually could go faster, but I took into consideration the possibility of slippery roads/paths when I made the goal. I wrote the goal for a slower time than I would normally go)
TIME LINE (when was I going to do it? Tuesday - a real SMART goal would include the time such as "after work" or at "lunch time" - but I'm not trying to give all my crazy blog readers the finer details of my daily schedule - I knew this goal was going to occur at 4:30 P.M., but I didn't share it with the millions of you reading this - sorry)
During a coaching session, if this goal would have been suggested by my client, I would have worked out plan B's when I would have asked questions such as "What happens if your training buddy doesn't show up?" "What happens if the weather prohibits walking outdoors?" "What happens if work gets busy and you can't go on Tuesday?" The most important question I would "force" my client to answer would be "What steps will need to occur for you to be successful with this goal?"
I'd love for you to share a goal that "failed" because your goal wasn't SMART enough? What did you learn from it?
I did, however, eat 2 servings of veggies and drank one bottle of water with dinner tonight. It wasn't a completely lost day!
Plan ahead - have a plan B in your pocket - just in case!
Let me dissect one of this week's goals and demonstrate more clearly what I mean.
Goal #2: I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
What is it about this goal that is out of my control? Primarily that it is dependent on my training buddy. Secondly, the location - our training course.
What is the problem? Well, first, my awesome training buddy bailed on me today (she had some dumb excuse like "I forgot my shoes"). My Gym Angle who sits on my shoulder like my own personal Jiminy Cricket (love you "K") would have said something wise like "You're going to let forgetting shoes keep you from getting healthy? A heart attack isn't going to wait for you to get your gym shoes on - make no excuses for working out!!!"
I digress . . . my goal was based on doing this goal with my training buddy. So . . . the result is a failure - or is it? Well, definitely it is a learning experience for the future and a reminder to keep SMART goals within the realm of one's control. Looking more closely at this goal - the other things that could have messed up my success included: the training course, and in this case, the weather since our training course was outdoors (for my international readers - it's about 15 degrees, snowy, icy, and all around miserable outside!) I must admit that I could have still accomplished the goal had I done the 3 miles in 45 minutes on my own and even on a treadmill and still considered it a victory, but I didn't (lazy!!!!)
How could the goal be fixed so that it is within my control, but yet remain SMART? It could be stated as: I will walk 3 miles in 45 minutes on Tuesday.
SPECIFIC (what exactly is going to occur? 3 miles/45 minutes; when? Tuesday; where? on my training course)
MEASURABLE (how can we tell it was done or not? actually walking 3 miles within the 45 minute time limit; did it occur on Tuesday?)
ACTION BASED (what is the action that I will do? walk quickly)
REALISTIC (is it realistic for me to walk 3 miles in 15 minutes? yes, I've been doing it for about 6 months - I actually could go faster, but I took into consideration the possibility of slippery roads/paths when I made the goal. I wrote the goal for a slower time than I would normally go)
TIME LINE (when was I going to do it? Tuesday - a real SMART goal would include the time such as "after work" or at "lunch time" - but I'm not trying to give all my crazy blog readers the finer details of my daily schedule - I knew this goal was going to occur at 4:30 P.M., but I didn't share it with the millions of you reading this - sorry)
During a coaching session, if this goal would have been suggested by my client, I would have worked out plan B's when I would have asked questions such as "What happens if your training buddy doesn't show up?" "What happens if the weather prohibits walking outdoors?" "What happens if work gets busy and you can't go on Tuesday?" The most important question I would "force" my client to answer would be "What steps will need to occur for you to be successful with this goal?"
I'd love for you to share a goal that "failed" because your goal wasn't SMART enough? What did you learn from it?
I did, however, eat 2 servings of veggies and drank one bottle of water with dinner tonight. It wasn't a completely lost day!
Plan ahead - have a plan B in your pocket - just in case!
Monday, January 4, 2010
Chapter 2 page 5
I think this blog thing is going to do the trick . . . at least on the accountability front. I can't imagine letting down my hundreds of thousands of readers (so, I've become a bit delusional-ha!).
I already reported my progress toward 2 of the goals earlier, but I have great news toward my goals #1, 3, 4.
Goal #1 - get to the gym, do 2 circuits with my tag: DONE! I had 90 residual which was absolutely shocking, but . . . I know that will improve the more often I go. Today was the first day back in 2 weeks. Many of my favorite friends were there working out with me - thanks girls (my sweaty bff, K, R, B, A, B, and so many others)
Goal #4 - drink at least one bottle of water with dinner 4 nights this week: DONE! I was still thirsty so I followed the water with the last of some Christmas wine from my "All 4 Losing It" teammate Jen - thanks chica - awesome!!!!)
Goal #3 - eat at least 2 servings of veggies: DONE! I ate 4 cups of mixed lettuce Caesar salad. I use an awesome tasting 50 kcal/serving dressing called Rao Street from Fresh Market. Thankfully my husband doesn't like too much dressing so it was hugely healthy and superbly delicious.
Woo Hoo - I'm not going to be losing 100 pounds this week (bummer- truly wish it were that easy!), but I am making great progress toward the goals I set for this week.
How are you doing with your goals? Hang in there - just get through today!
I already reported my progress toward 2 of the goals earlier, but I have great news toward my goals #1, 3, 4.
Goal #1 - get to the gym, do 2 circuits with my tag: DONE! I had 90 residual which was absolutely shocking, but . . . I know that will improve the more often I go. Today was the first day back in 2 weeks. Many of my favorite friends were there working out with me - thanks girls (my sweaty bff, K, R, B, A, B, and so many others)
Goal #4 - drink at least one bottle of water with dinner 4 nights this week: DONE! I was still thirsty so I followed the water with the last of some Christmas wine from my "All 4 Losing It" teammate Jen - thanks chica - awesome!!!!)
Goal #3 - eat at least 2 servings of veggies: DONE! I ate 4 cups of mixed lettuce Caesar salad. I use an awesome tasting 50 kcal/serving dressing called Rao Street from Fresh Market. Thankfully my husband doesn't like too much dressing so it was hugely healthy and superbly delicious.
Woo Hoo - I'm not going to be losing 100 pounds this week (bummer- truly wish it were that easy!), but I am making great progress toward the goals I set for this week.
How are you doing with your goals? Hang in there - just get through today!
Chapter 2 page 4
240.2 (We're going to call this, "My New Starting Point" - and God willing, I won't see anything that high again EVER!!!!!!!!)
So I wanted to give you a quick update on how I'm progressing on my weekly goals. It is important to review them often so that you don't forget what they are. It would be terrible to look back at the week's goals on Friday night and realize you had a goal of exercising 5 days during the week. So, besides making sure your goals are indeed, SMART (specific, measurable, action based, realistic, timed) - be sure to review them at least once a day.
Goal #5 - weigh in on Tuesday and report it.
I actually prefer to weigh in on Monday mornings (great way to be more accountable during the weekend) and thankfully my work schedule allowed me to weigh in today (instead of Tuesday as was stated in my goal); therefore, I have accomplished this goal with a 100%.
I'm planning on hitting the gym with my sweaty bff after we get off work (goal #1)- although I'm sure it will be a super challenge, I'm looking forward to returning to working out regularly. I'll blog about how it goes as well as what 2 veggies I eat for dinner (goal #3)later this evening . . . if my arms aren't too tired from the gym :)
Did you decide on your goals for this week? Having trouble setting goals? Keep them realistic. It's far more important to be successful than to set a crazy goal and fail. Jump into goal setting by making just 1 or 2 goals for this week. I'd love to read about your goals.
So I wanted to give you a quick update on how I'm progressing on my weekly goals. It is important to review them often so that you don't forget what they are. It would be terrible to look back at the week's goals on Friday night and realize you had a goal of exercising 5 days during the week. So, besides making sure your goals are indeed, SMART (specific, measurable, action based, realistic, timed) - be sure to review them at least once a day.
Goal #5 - weigh in on Tuesday and report it.
I actually prefer to weigh in on Monday mornings (great way to be more accountable during the weekend) and thankfully my work schedule allowed me to weigh in today (instead of Tuesday as was stated in my goal); therefore, I have accomplished this goal with a 100%.
I'm planning on hitting the gym with my sweaty bff after we get off work (goal #1)- although I'm sure it will be a super challenge, I'm looking forward to returning to working out regularly. I'll blog about how it goes as well as what 2 veggies I eat for dinner (goal #3)later this evening . . . if my arms aren't too tired from the gym :)
Did you decide on your goals for this week? Having trouble setting goals? Keep them realistic. It's far more important to be successful than to set a crazy goal and fail. Jump into goal setting by making just 1 or 2 goals for this week. I'd love to read about your goals.
Sunday, January 3, 2010
Chapter 2 page 3
I went out of town for the weekend to celebrate my 2nd anniversary. It wasn't optimal for beginning a weight loss plan; however, I didn't completely blow it either. Now I'm back in town, my work schedule returns to semi-normal, and all of the Christmas cookies/candies are all gone - I have no more excuses or distractions - buckle down, move forward, embrace success.
I explained the importance of SMART goals in the previous post, so here are my goals for this week:
1. I will do two full circuits at the gym using my tag on Monday and Friday.
2. I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
3. I will have at least 2 servings of veggies with my dinner 4 days this week (I should specify which 4 days, but I have failed to menu plan for the week given I just got back into town).
4. I will drink at least one bottle of water with dinner every night this week.
5. I will weigh in on Tuesday morning and report the result on my blog.
Well - there you have it. My plan for this week. Keep me accountable and wish me luck. What are your goals? I'd love for you to type them in the comment section. Let's do this together!
I explained the importance of SMART goals in the previous post, so here are my goals for this week:
1. I will do two full circuits at the gym using my tag on Monday and Friday.
2. I will walk at least 3 miles in 45 minutes with my training buddy on Tuesday along our training course.
3. I will have at least 2 servings of veggies with my dinner 4 days this week (I should specify which 4 days, but I have failed to menu plan for the week given I just got back into town).
4. I will drink at least one bottle of water with dinner every night this week.
5. I will weigh in on Tuesday morning and report the result on my blog.
Well - there you have it. My plan for this week. Keep me accountable and wish me luck. What are your goals? I'd love for you to type them in the comment section. Let's do this together!
Friday, January 1, 2010
Chapter 2 page 2
So . . . it's January 1st, 2010 . . . doom's day! Time to reign in rouge decision making - yeah, I think that really sums up what needs done to fix my life and regain the pride I had 10 years ago.
I'm going to be making the following statement my new mantra (at least for now): What does this cost? Deciding to have a second serving - what does it cost? Deciding to skip the gym - what does it cost? Eating every cookie that is baked - what does it cost?
I'm a trained Wellness Coach and have been trained extensively in goal-setting as a fundamental and transformational tool to create real and lasting change in one's life. When an individual desires to make a lifestyle change, he/she should create 3-5 weekly SMART (Specific, Measurable, Action focused, Realistic, and Timed) Goals, real change occurs in small, meaningful, and intentional steps. While I was taking the 4 month coaching class, I practiced the goal setting techniques we were being taught, and it really worked! I lost 25 pounds, joined a gym, made healthy dietary decisions. After several months of setting goals I thought I had progressed passed making weekly goals - after all I DO know what to do (execution sometimes leaves a lot to be desired) - and after several months of not making weekly goals I noticed I was just adrift - progress toward my weight loss goal became stagnate. I've coached many clients who also have had life changing outcomes from weekly goal setting - so . . . I'm going back to setting weekly goals (I prefer to set them on Sundays - I swear I'm not procrastinating - I'll post next week's goals on Sunday. . . or Monday) . . . stay tuned.
Today's victory - realizing that I don't have to think about my future as a life time of restrictive eating and forced exercise, but rather, it's simply about reigning in rogue decision making (which of course means deciding to eat well and exercise), but changing it from what I can't do (eat everything) to what I can do (take control of my decisions) is quite empowering and far less daunting . . . at least for me. A change in perspective - glass is half full.
On this day 1 of New Year's Resolutions - may all of your goals come true!
Happy New Year everyone! Happy 2nd Anniversary, honey-ILY!
I'm going to be making the following statement my new mantra (at least for now): What does this cost? Deciding to have a second serving - what does it cost? Deciding to skip the gym - what does it cost? Eating every cookie that is baked - what does it cost?
I'm a trained Wellness Coach and have been trained extensively in goal-setting as a fundamental and transformational tool to create real and lasting change in one's life. When an individual desires to make a lifestyle change, he/she should create 3-5 weekly SMART (Specific, Measurable, Action focused, Realistic, and Timed) Goals, real change occurs in small, meaningful, and intentional steps. While I was taking the 4 month coaching class, I practiced the goal setting techniques we were being taught, and it really worked! I lost 25 pounds, joined a gym, made healthy dietary decisions. After several months of setting goals I thought I had progressed passed making weekly goals - after all I DO know what to do (execution sometimes leaves a lot to be desired) - and after several months of not making weekly goals I noticed I was just adrift - progress toward my weight loss goal became stagnate. I've coached many clients who also have had life changing outcomes from weekly goal setting - so . . . I'm going back to setting weekly goals (I prefer to set them on Sundays - I swear I'm not procrastinating - I'll post next week's goals on Sunday. . . or Monday) . . . stay tuned.
Today's victory - realizing that I don't have to think about my future as a life time of restrictive eating and forced exercise, but rather, it's simply about reigning in rogue decision making (which of course means deciding to eat well and exercise), but changing it from what I can't do (eat everything) to what I can do (take control of my decisions) is quite empowering and far less daunting . . . at least for me. A change in perspective - glass is half full.
On this day 1 of New Year's Resolutions - may all of your goals come true!
Happy New Year everyone! Happy 2nd Anniversary, honey-ILY!
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