Tuesday, April 30, 2013

Recommitting To My Goals, Part 2

Step Two: Start slow.

I have been trying to do this- focus on small increments of my main goal, instead of the full 20 lbs.  I've been going in 5 lb increments- maybe that's too much?  Maybe I should focus on the next two pounds.  It's hard to even think about the BIG finish line that's so far away, so I should be thinking the one that's in the (hopefully) near future.  Another two pounds.  That's a doable goal.  If you start out too fast, or with too much on your plate (figuratively speaking), it will become exhausting and overwhelming.  I've been too focused on the end goal- I'm going to focus on these smaller increments again.

Break your ultimate goal into small, manageable ones.  Regardless of where you are, you can always move forward.   You can remember that getting exercise in isn't only about going to the gym- get out and enjoy the weather!  Gardening can lend its self to a workout as well, if you have as many weeds in your garden as I do :)

Subsets of smaller goals: write down everything.  I looked back through my last three weeks of journals, and I noticed I've been not writing down anything on weekends.  I know for a fact (since it's been reflected at the scale) that I have not been eating the way I need to- so in accordance with my two pound goal, I also want to write down EVERYTHING, especially on weekends.

I'm not putting a time limit goal on the next two pounds, I'm just going to celebrate when I get there.  And then move on to the next two.

It's Tuesday! Think about what small, slow goals you can put in front of you that you can achieve.

Monday, April 29, 2013

Recommitting To My Goals, Part 1

Well, April has been a disaster.  Not really, I mean I joined a boot camp class right by work and have been going on average twice a week.  That's been great, and really hard.  The eating stuff?  It's not going great.  It's going well for about 4 days a week, and a disaster the other three days.  I need to get recommitted, now.  I'm taking this opportunity to reacquaint myself and recommit myself to my weight loss goals.  I'm going to do a five part series, each a step to help guide myself to my ultimate goal, and how I'll get there.

Today: The beginning.  Only ONE goal at a time.  

That's right.  Let's not focus on a 10 minute mile, or a 25 inch waist. (Is that possible?)  Let's just focus on my main goal here: to lose 20 lbs.  A big number, yes, but an achieveable one.  Only a few weeks ago, I was half way there!  Now I'm... almost half way there, again.  So that's my one goal for the time being: 20 lbs.  Yes, other good things will come with that.  Smaller waists, stronger body, healthier me.  But the weight- that's what I'm focused on now.

I know- it's not always just about the scale.  It's about what else comes off when the scale is staying the same.  Muscle weighs more than fat.  I know, I know, I know.  But I'm sick of plateauing.  It's been too long, and I'm growing stagnant.  Today's mission: really start thinking about how to jump start my weight loss again.

Today, I'm recommitting to my goal of 20 lbs.  I'm not going to punish myself for where I am- I'm going to celebrate that I've already achieved so much.  But I need to REFOCUS.  20 lbs, here I come!

Monday, April 8, 2013

Some Happy For Your Monday

If only we could all be as happy as my niece, Emaline.  Of course, I wouldn't wish her meltdowns on my worst enemy, but that being said, most of the time she's amazing.  She's going to be our flower girl, come September, and she is taking it VERY seriously.  For her, being a flower girl is something that literally defines her right now.  She carries a bouquet everywhere she goes. 

I just wanted to share some gratitude this Monday for my awesome family and some really nice weather this past weekend!  Hope you're having a good Monday, and if not, that this tiny smile lifts your mood!

Thursday, April 4, 2013

Life Lessons

Don't take yourself too seriously.
My Wellness Tracks class wrapped up last Wednesday; I had my reassessment on Friday, and I started a new boot camp class on Saturday.  Last time I finished my first level Wellness Tracks class, I did really well on the reassessment, kept working out for a few months, then totally fell off the wagon.  I'm trying to keep involved in my health, and keep changing my exercise to keep it interesting.  When it comes to working out, I get bored easily.  I thought about trying to just do Nike Training Club workouts three times a week, but I know myself, and if those are anything but make ups for missed gym workouts, I won't keep at them.  So I'm trying to hit up these boot camp workouts three times a week, and for weeks like this one, make up for missed sessions by doing NTC at home.  So far, so good.  I know I push myself a lot harder in classes- I don't know if it's because there are other people there, but I get a better workout when I'm not alone.

And if you're wondering, my reassessment went really well.  A few stats:

My max plank time went from 2:35 to 3:20

My max wall sit time went from 2:30 to 3:35

My max pushups went from 37 to 71 (modified knee pushups, not real ones)

I lost 10 lbs since Jan, and 11 inches total over my body. (3 of those came off my waist!)

My resting heart rate and my recovery time also both went down- I don't have the stats in front of me, but I know every beat you save is time added to your life.

It just goes to show that with some effort- both physical and mental- you can make a BIG difference in your health.  I told someone last night at our graduation dinner: I want to lose 20 lbs now and learn how to keep it off, so I don't have 100 lbs to lose in 15 years.  And I really mean that.  I've lost weight before- I know HOW to do that- what I'm learning now is the discipline to keep it off.  I want to maintain this healthy lifestyle- not just so I can look good at my wedding, but so I can live a healthy lifestyle when we have kids- teach them to make the right food and exercise decisions, so I can be active and not sedentary- for so many reasons.

If you have access to any sort of training program through your work place- look into it and take advantage of it.  I know it weren't for COSE, a program like this would have cost me literally thousands of dollars.  So for that, I'm VERY grateful- this program changed my life.

Even with a pretty heavy Easter Sunday, I still managed to lose weight this week- I gained last week and didn't blog about it- even though I knew I should have.  Gaining can be just as useful as losing- it's how we deal with hard situations that make us who we are.  I dealt with an up week last week by eating well and exercising this week and lost that gain, plus some.

Past two weeks: -.4 lbs
Total 2013: -11.2 lbs