I'm publishing my food and exercise journal weekly because I've found that public accountability is what works for me in terms of weight management and motivation to exercise. However, even if I weren't making it public, I would still keep track of calories for myself. I like to do the math; I like that there is no guessing involved. It helps me control myself and encourages me to make wise decisions. Seeing how many calories I've burned in a workout just makes me feel good. What about you? What works for you?
I know a few healthy people who say they never really keep track of what they eat; they just try to make healthy choices, eat only when hungry, and exercise regularly. However, most of the really fit people I encounter have at least a general idea of the number of calories they consume and expend daily. On the flipside, I've so many excuses from people struggling with their weight as to why they don't keep track of calories: it's too difficult, it takes too much time, I'm not sure how much to eat, I never seem to stick with it, it's too hard to figure out the calories in restaurant food, and on and on.
If you're one of the people who doesn't want to count calories but are struggling with your weight, think of it this way: if you managed your bank account the same way you manage your caloric intake and expenditure (i.e., not keeping track of it at all), you'd probably be in a heap of trouble pretty quickly, right? To take that risk with your finances would hurt you and those who depend on you. Why would you gamble with your health that way?
I know it's tedious, but you must be at least vaguely aware of the numbers if you want to manage your weight. Even if it's not a daily thing for the rest of your life, try keeping track of calories for an entire week just to see where you stand...or start with just one day if a week seems too daunting! There are so many apps and websites out there to help you, not only with keeping track of food, but with figuring out your resting metabolic rate and how many calories you expend during exercise.
If you already keep track of calories, maybe take it to the next level and calculate grams of protein, carbs, fat (saturated and unsaturated), and fiber in a day, just to see where you stand. That takes a LOT of work and dedication, but it may be eye-opening. For a full metabolic assessment, there are a couple of local options, if you are willing to shell out some money (usually between $100-200; this is something I plan to save for!). Borgess offers metabolic testing, as does another local company, In the Zone. Both of these places have great reputations - I have many friends who have had the testing done and were so impressed and glad they did it!
As with anything in life, ignorance will lead to poor choices. Try to stay informed, at least most of the time! For example, I went to see "The Hunger Games" Thursday night. I love popcorn, and in the back of my mind, there was that little devil voice telling me to just eat
popcorn and look up the calories later - after all, I had worked out twice that day (60 minutes of elliptical in the morning and Body Pump class at night). However, the angel in me googled "calories in movie theater popcorn" and, as expected, came up with a slew of articles about the shocking nutritional information (one even pointed out that eating two Big Macs and would be a better nutritional choice than downing a large movie popcorn with butter!). Does that mean I will never again indulge? Maybe, maybe not...but now I'm at least informed. This time, I ended up breaking the movie theater rules and smuggling in my own, pre-popped, 100 calorie bag of microwave popcorn. I enjoyed the movie and didn't feel guilty about my food choice afterwards...unlike last night, when I ate an entire order of curried chickpeas at Food Dance after I had already reached my calorie limit for the day!
Saturday, March 31, 2012
Thursday, March 29, 2012
Body Pump Lifer
I never thought I'd say this, but Body Pump is one of my favorite things to do. Until my first foot injury forced me into Pump class this summer, I only took it sporadically, preferring cardio workouts. I was with strength training the way most people are with flossing their teeth: I knew I should do it, but I never quite made the commitment (just for the record, I love flossing my teeth...no, really, I do!).
Since really committing to being a regular Pumper (which means I am there 2-3 times per week), I have noticed so many changes. Even under all my flab, my arms are more defined. I have lower back problems and needed to sleep on my side, but now my back is strong enough that I can sleep on my back without pain for the first time in probably fifteen years. I have always had strong legs, but I have noticed that when I take RPM, I'm now able to stay on pace during the speed tracks; before, I could never quite keep up.
I don't mind working out on the weight machines or with the free weights (this was not always the case; back in college, my 220-pound self would have been mortified to try that!), but I'm not always sure that what I'm doing is safe and effective. I'd actually have to take the time to research and plan a workout, and I'm so busy planning mealslessonsappointmentshouseholdprojectsscrapbookingphysicaltherapybirthdaypartiesplaydates billpayingtripstoseefamily that it's nice not to have to think about one more thing.
Body Pump class is the perfect mix of a group fitness class and a solo workout - everyone is there together, doing the same moves, but it also requires you to turn your focus inward and push yourself to eke out one more rep when your body is screaming for you to quit. I feel like I've grown stronger mentally as well as physically (I've had to go all zen and go to my "happy place" during the squat track a few times, especially when trying to increase weight!).
I love the Pump instructors, too. Unlike in cardio classes, where they must cue so much choreography, they really get to just "be" with you more. With my schedule right now, the instructors I take class from most often are Lauren and Christen, with occasional classes taught by Jill and Marta. Have you been to one of Jill's Pump classes? The hour flies by because she keeps you entertained! Lauren's technique and timing are perfect, Christen coaches you to get the most out of every single rep, and Marta pushes you to push yourself. Each one of them has a unique coaching style, and you can learn something new every time you take the class if you're paying attention.
Of course, Pump has its downsides. One time, I'm pretty sure I was standing near somebody who passed gas with every squat. And the lunge track... every freakin' time I take the class, I dread the lunge track (seriously, does that one ever get easier?). I don't even like to discuss tricep dips. Pump brings out some things in me that I didn't know existed... like the involuntary grunting once in a while, or the wrist sweat that accompanies the squat track. I'm pretty sure the frown line in the middle of my forehead has deepened since I got serious about Pump, a direct result of my "exercise face" that comes out when I'm concentrating hard on the moves. Oh, and remember to check out your hair in the mirror after the chest and tricep tracks (only if you've been lying on your back on the bench) - I've forgotten to do that a few times, and I spent most of the class looking like Medusa. Also, I got a nasty bruise in a not-so-fun place one time when I set the bar in my lap too hard during the break in the middle of the chest track.
Despite all that, though, at the risk of sounding melodramatic, Pump has changed my life. It's not the changes in appearance that matter most, though - it's the functional strength that counts. One time, I was driving all three kids back from Detroit by myself. We were thirty miles from home, and I had to pee so bad that I feared the next pothole I hit would cause an emergency. Reed and Oscar had fallen asleep in their carseats. Oscar was three months old at them time and would have needed to eat if woken up, and this was during an especially temperamental part of Reed's life when he had a total meltdown every time he woke up (which usually resulted in me having a meltdown as well). So, somehow, I managed to carry Ozzie in the baby carrier on one arm (about 20 pounds total) and Reed in the other arm (about 45 pounds) up to the rest stop bathroom, use the restroom, wash my hands, and carry them both back without either of them waking up (luckily, Braeden was awake and perfectly happy to walk!). I remember thinking in the moment, "This is why I go to Pump."
Since really committing to being a regular Pumper (which means I am there 2-3 times per week), I have noticed so many changes. Even under all my flab, my arms are more defined. I have lower back problems and needed to sleep on my side, but now my back is strong enough that I can sleep on my back without pain for the first time in probably fifteen years. I have always had strong legs, but I have noticed that when I take RPM, I'm now able to stay on pace during the speed tracks; before, I could never quite keep up.
I don't mind working out on the weight machines or with the free weights (this was not always the case; back in college, my 220-pound self would have been mortified to try that!), but I'm not always sure that what I'm doing is safe and effective. I'd actually have to take the time to research and plan a workout, and I'm so busy planning mealslessonsappointmentshouseholdprojectsscrapbookingphysicaltherapybirthdaypartiesplaydates billpayingtripstoseefamily that it's nice not to have to think about one more thing.
Body Pump class is the perfect mix of a group fitness class and a solo workout - everyone is there together, doing the same moves, but it also requires you to turn your focus inward and push yourself to eke out one more rep when your body is screaming for you to quit. I feel like I've grown stronger mentally as well as physically (I've had to go all zen and go to my "happy place" during the squat track a few times, especially when trying to increase weight!).
I love the Pump instructors, too. Unlike in cardio classes, where they must cue so much choreography, they really get to just "be" with you more. With my schedule right now, the instructors I take class from most often are Lauren and Christen, with occasional classes taught by Jill and Marta. Have you been to one of Jill's Pump classes? The hour flies by because she keeps you entertained! Lauren's technique and timing are perfect, Christen coaches you to get the most out of every single rep, and Marta pushes you to push yourself. Each one of them has a unique coaching style, and you can learn something new every time you take the class if you're paying attention.
Of course, Pump has its downsides. One time, I'm pretty sure I was standing near somebody who passed gas with every squat. And the lunge track... every freakin' time I take the class, I dread the lunge track (seriously, does that one ever get easier?). I don't even like to discuss tricep dips. Pump brings out some things in me that I didn't know existed... like the involuntary grunting once in a while, or the wrist sweat that accompanies the squat track. I'm pretty sure the frown line in the middle of my forehead has deepened since I got serious about Pump, a direct result of my "exercise face" that comes out when I'm concentrating hard on the moves. Oh, and remember to check out your hair in the mirror after the chest and tricep tracks (only if you've been lying on your back on the bench) - I've forgotten to do that a few times, and I spent most of the class looking like Medusa. Also, I got a nasty bruise in a not-so-fun place one time when I set the bar in my lap too hard during the break in the middle of the chest track.
Despite all that, though, at the risk of sounding melodramatic, Pump has changed my life. It's not the changes in appearance that matter most, though - it's the functional strength that counts. One time, I was driving all three kids back from Detroit by myself. We were thirty miles from home, and I had to pee so bad that I feared the next pothole I hit would cause an emergency. Reed and Oscar had fallen asleep in their carseats. Oscar was three months old at them time and would have needed to eat if woken up, and this was during an especially temperamental part of Reed's life when he had a total meltdown every time he woke up (which usually resulted in me having a meltdown as well). So, somehow, I managed to carry Ozzie in the baby carrier on one arm (about 20 pounds total) and Reed in the other arm (about 45 pounds) up to the rest stop bathroom, use the restroom, wash my hands, and carry them both back without either of them waking up (luckily, Braeden was awake and perfectly happy to walk!). I remember thinking in the moment, "This is why I go to Pump."
Tuesday, March 27, 2012
FEATURED MEMBER: Molly
The next featured member is Molly, who is at the gym all the time. Seriously, she might sleep in one of the lockers...I'm not completely sure. I just know that whenever I find the time and energy to do a double, Molly is there too, working really hard!
Tell us a little about yourself.
Born and raised in Kalamazoo. My 3 nieces are my pride and joy; they have me wrapped around their collective finger!! I have worked in Customer Service for over 20 years for an Automation Distributor locally; it amazes me I am still challenged often in my job. Free time is for the nieces, softball, and hanging with friends!
What is your usual weekly workout routine?
I try to take one day off a week. I alternate between cardio and weights. Sundays are usually my light day, using weight and cardio machines on the floor. The weekdays are all about the classes. A lot of RPM mixed in with Zumba, Pump, and more recently Pilates & Flow. I am still working towards my 1st Body Combat class.
What are your go-to snacks and meals?
I eat a lot of salads with grilled chicken added for protein. I love the Chobani Greek yogurt. (It’s like dessert in a cup!) I eat a lot of fruits and veggies, nuts, and fiber bars for snacks. I try to stay away from cheese, bread, and potatoes; it is not always easy.
How do you balance being active with the demands of your daily life?
It can be a delicate balance, but working out and staying active are very important for me. It helps that I also enjoy exercising; most days anyway. Family always comes first, but if staying fit is important enough, then you can always find the time.
What is a fitness or healthy living goal you have for yourself?
Well, it always seems to be “I need to lose 10 lbs,” and I am certainly feeling that these days. It is going to start with my March goal: NO MORE Chocolate Ice Cream (a big, big weakness for me)!
What do you like about being a member at SWAT?
I love the people at SWAT. All the instructors are very knowledgeable; always ready to provide encouragement, and great suggestions to enhance a person’s workout. Also, I have made some great friendships with my fellow gym rats. The atmosphere from the front desk, thru the locker room, and my workout is just great every time! Lots of laughs even on the toughest of workout days.
What is your favorite class at SWAT? Why?
Currently it is Zumba. I tried it for the 1st time during the blitz, and really enjoyed it. Lots of fun and certainly good for a few laughs as well. A great, different way to get a great workout!
Do you have a person who is your healthy living/fitness inspiration? Who and why?
I am fortunate enough to have two big health influences in my life, coincidentally both are former smokers. My older sister had a health scare 3 years ago and she really turned her life around. She is now probably the healthiest eater I know, no more smoking/drinking, and major weight loss. I am SO proud of her. Growing up, her idea of exercise was walking behind the garage to have a cigarette, now she exercises daily. My other inspiration is my close friend/co-worker, Gayle. She too is a former smoker. She now runs marathons, does ironman events, and is a triathlete too! I could not be more proud of her and she definitely keeps me motivated!
Anything else you’d like to say?
I would just like to add what a GREAT job Juan, Marta, Kris, & Jill are doing with their takeover of the gym. Their dedication to seeing that every day is a “Great Day at SWAT” is recognized and appreciated! Thanks for all you do!
Born and raised in Kalamazoo. My 3 nieces are my pride and joy; they have me wrapped around their collective finger!! I have worked in Customer Service for over 20 years for an Automation Distributor locally; it amazes me I am still challenged often in my job. Free time is for the nieces, softball, and hanging with friends!
What is your usual weekly workout routine?
I try to take one day off a week. I alternate between cardio and weights. Sundays are usually my light day, using weight and cardio machines on the floor. The weekdays are all about the classes. A lot of RPM mixed in with Zumba, Pump, and more recently Pilates & Flow. I am still working towards my 1st Body Combat class.
What are your go-to snacks and meals?
I eat a lot of salads with grilled chicken added for protein. I love the Chobani Greek yogurt. (It’s like dessert in a cup!) I eat a lot of fruits and veggies, nuts, and fiber bars for snacks. I try to stay away from cheese, bread, and potatoes; it is not always easy.
How do you balance being active with the demands of your daily life?
It can be a delicate balance, but working out and staying active are very important for me. It helps that I also enjoy exercising; most days anyway. Family always comes first, but if staying fit is important enough, then you can always find the time.
What is a fitness or healthy living goal you have for yourself?
Well, it always seems to be “I need to lose 10 lbs,” and I am certainly feeling that these days. It is going to start with my March goal: NO MORE Chocolate Ice Cream (a big, big weakness for me)!
What do you like about being a member at SWAT?
I love the people at SWAT. All the instructors are very knowledgeable; always ready to provide encouragement, and great suggestions to enhance a person’s workout. Also, I have made some great friendships with my fellow gym rats. The atmosphere from the front desk, thru the locker room, and my workout is just great every time! Lots of laughs even on the toughest of workout days.
What is your favorite class at SWAT? Why?
Currently it is Zumba. I tried it for the 1st time during the blitz, and really enjoyed it. Lots of fun and certainly good for a few laughs as well. A great, different way to get a great workout!
Do you have a person who is your healthy living/fitness inspiration? Who and why?
I am fortunate enough to have two big health influences in my life, coincidentally both are former smokers. My older sister had a health scare 3 years ago and she really turned her life around. She is now probably the healthiest eater I know, no more smoking/drinking, and major weight loss. I am SO proud of her. Growing up, her idea of exercise was walking behind the garage to have a cigarette, now she exercises daily. My other inspiration is my close friend/co-worker, Gayle. She too is a former smoker. She now runs marathons, does ironman events, and is a triathlete too! I could not be more proud of her and she definitely keeps me motivated!
Anything else you’d like to say?
I would just like to add what a GREAT job Juan, Marta, Kris, & Jill are doing with their takeover of the gym. Their dedication to seeing that every day is a “Great Day at SWAT” is recognized and appreciated! Thanks for all you do!
Monday, March 26, 2012
Just another manic Monday
Here it is...another Monday, another weigh-in, another food journal. Friday was not so good in the evening - I did not count calories. I didn't eat anything horrible (almonds, raisins, baked tortilla chips), but I ate way too much of it and didn't keep track of it!
Starting weight: 172
Last Monday's weight: 169.5
Today's weight: 167
Monday, 3/19 (1,641 calories)
Pre-workout snack (80 calories):
1 banana
Workout:
30 minutes of interval training on the elliptical machine, 10 minute ab circuit
Breakfast (207 calories):
Pumpkin protein shake
Lunch (418 calories):
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
1 orange
Baked Lays potato chips (1.4 oz)
Snack (223 calories):
Chobani Peach Greek yogurt
1 c. blueberries
Dinner (450 calories):
5 oz. grilled chicken with 1 T. Sweet Baby Ray's Barbecue Sauce
1/2 c. whole grain brown rice with 1/2 t. freshly grated parmesan cheese
3/4 c. green beans
Snack (95 calories):
1.5 T. peanut butter
Snack #2 (120 calories):
baked tortilla chips (this was *almost* a complete binge where I finished the bag, but
Tuesday, 3/20 (1,800 calories)
Breakfast (270 calories):
6 scrambled egg whites
1 banana
large decaf with 2 T. cream
Lunch (350 calories):
1 orange
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
1 oz. baked tortilla chips with salsa
Snack (210 calories):
Pumpkin protein shake
Workout:
50 minutes of elliptical (interval training), Body Pump class, core work
Dinner (970 calories)
I know this is a huge meal, but I planned ahead so I didn't overeat during the day, and I
worked out really hard. Also, I'm not sure of the exact calorie counts for Chinese food, so
these are estimates. I ordered my meal steamed with sauce on the side, and I made my
own whole grain brown rice to go with it. This meal was from Panda Forest.
1 egg roll
Chicken with mixed vegetables
1 c. whole grain brown rice
Wednesday, March 20 (1,697 calories):
Pre-workout (80 calories):
1 banana
Workout:
10 minutes warm-up on the elliptical, RPM class, 10 minute core workout
Breakfast (235 calories):
Starbucks grande skinny mocha
1 T. peanut butter
Lunch (418 calories):
1 orange
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
Baked Lays
Snack (300 calories):
Chobani blueberry Greek yogurt
Planter's Nut-rition bar
Dinner (444 calories):
5 oz. grilled chicken breast with 1 T. Sweet Baby Ray's barbecue sauce
1/2 c. whole grain brown rice
1/2 c. strawberries
Snack (220 calories):
1 oz. baked tortilla chips
4 c. microwave popcorn
Thursday, March 22 (1,517)
Pre-workout (80 calories):
1 banana
Workout:
3/4 of a Body Attack class (low options; I left before the leg & ab tracks);
15 minutes elliptical, low to moderate intensity
Breakfast (232 calories):
1 orange
15 almonds
large decaf with 2 creams
Lunch (438 calories):
Homemade black bean and ground chicken taco meat
1/2 oz. baked tortilla chips
1 c. green beans
1 c. blueberries
Dinner (390 calories):
"Square Dance Salad" at Food Dance without cheese, with chicken,
balsamic dressing on the side
Snacks (377 calories, spread throughout the evening):
1 T. peanut butter
1/2 c. whole grain brown rice with lemon
oatmeal
Friday, March 23 (2,600 calories??)
Pre-workout (80 calories):
1 banana
Workout:
25 minutes elliptical, low intensity
3/4 of Body Pump (I left before lunge track)
Breakfast (240 calories):
1 orange
1 Planters Nut-rition bar
Snack (100 calories):
oatmeal
Lunch (490 calories):
Healthy Choice Cafe Steamers "Chicken Fresca with Chardonnay"
1 orange
Baked Lays (1.5 oz)
Dinner (???? calories):
Throughout the evening...lots of baked tortilla chips, raisins, and almonds
Workout 2:
RPM class
15 minutes elliptical at moderate intensity
Saturday, March 24 (1,616)
Pre-workout (80 calories):
1 banana
Workout:
35 minutes elliptical (low intensity), core workout
Lunch (480 calories):
decaf coffee with 2 T. cream
oatmeal
6 egg whites
1 whole grain English muffin
1 orange
Dinner (390 calories):
1 c. broccoli, cauliflower, and carrots
1.5 c. homemade chili (turkey, beans, veggies)
Snacks (666 calories, spread throughout the evening)
Baked tortilla chips
McDonald's ice cream
1 c. whole grain brown rice
Sunday, March 25 (1,585 calories)
Pre-workout (80 calories):
1 banana
Workout:
30 minutes elliptical, moderate intensity
second half (Pump part only) of the Attack/Pump combo
Lunch (440 calories):
large decaf with 2 T. cream
1.5 c. grapes
spinach and mixed greens salad with 1/2 T. olive oil and 1/2 T. vinegar, 1 oz. avocado,
and 2 oz. chicken
Snack (230 calories):
Pumpkin protein shake
Dinner (570 calories):
1.5 c. broccoli and cauliflower
2 oz. avocado
1 oz. baked tortilla chips
1/2 piece of a medium slice of pizza
1.5 c. grapes
Snacks (265 calories):
1 T. peanut butter
1 oz. almonds
Starting weight: 172
Last Monday's weight: 169.5
Today's weight: 167
Monday, 3/19 (1,641 calories)
Pre-workout snack (80 calories):
1 banana
Workout:
30 minutes of interval training on the elliptical machine, 10 minute ab circuit
Breakfast (207 calories):
Pumpkin protein shake
Lunch (418 calories):
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
1 orange
Baked Lays potato chips (1.4 oz)
Snack (223 calories):
Chobani Peach Greek yogurt
1 c. blueberries
Dinner (450 calories):
5 oz. grilled chicken with 1 T. Sweet Baby Ray's Barbecue Sauce
1/2 c. whole grain brown rice with 1/2 t. freshly grated parmesan cheese
3/4 c. green beans
Snack (95 calories):
1.5 T. peanut butter
Snack #2 (120 calories):
baked tortilla chips (this was *almost* a complete binge where I finished the bag, but
I managed to hold off!)
Tuesday, 3/20 (1,800 calories)
Breakfast (270 calories):
6 scrambled egg whites
1 banana
large decaf with 2 T. cream
Lunch (350 calories):
1 orange
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
1 oz. baked tortilla chips with salsa
Snack (210 calories):
Pumpkin protein shake
Workout:
50 minutes of elliptical (interval training), Body Pump class, core work
Dinner (970 calories)
I know this is a huge meal, but I planned ahead so I didn't overeat during the day, and I
worked out really hard. Also, I'm not sure of the exact calorie counts for Chinese food, so
these are estimates. I ordered my meal steamed with sauce on the side, and I made my
own whole grain brown rice to go with it. This meal was from Panda Forest.
1 egg roll
Chicken with mixed vegetables
1 c. whole grain brown rice
Wednesday, March 20 (1,697 calories):
Pre-workout (80 calories):
1 banana
Workout:
10 minutes warm-up on the elliptical, RPM class, 10 minute core workout
Breakfast (235 calories):
Starbucks grande skinny mocha
1 T. peanut butter
Lunch (418 calories):
1 orange
2 c. spinach with 1/2 T. olive oil and 1/2 T. vinegar
1 hardboiled egg
Baked Lays
Snack (300 calories):
Chobani blueberry Greek yogurt
Planter's Nut-rition bar
Dinner (444 calories):
5 oz. grilled chicken breast with 1 T. Sweet Baby Ray's barbecue sauce
1/2 c. whole grain brown rice
1/2 c. strawberries
Snack (220 calories):
1 oz. baked tortilla chips
4 c. microwave popcorn
Thursday, March 22 (1,517)
Pre-workout (80 calories):
1 banana
Workout:
3/4 of a Body Attack class (low options; I left before the leg & ab tracks);
15 minutes elliptical, low to moderate intensity
Breakfast (232 calories):
1 orange
15 almonds
large decaf with 2 creams
Lunch (438 calories):
Homemade black bean and ground chicken taco meat
1/2 oz. baked tortilla chips
1 c. green beans
1 c. blueberries
Dinner (390 calories):
"Square Dance Salad" at Food Dance without cheese, with chicken,
balsamic dressing on the side
Snacks (377 calories, spread throughout the evening):
1 T. peanut butter
1/2 c. whole grain brown rice with lemon
oatmeal
Friday, March 23 (2,600 calories??)
Pre-workout (80 calories):
1 banana
Workout:
25 minutes elliptical, low intensity
3/4 of Body Pump (I left before lunge track)
Breakfast (240 calories):
1 orange
1 Planters Nut-rition bar
Snack (100 calories):
oatmeal
Lunch (490 calories):
Healthy Choice Cafe Steamers "Chicken Fresca with Chardonnay"
1 orange
Baked Lays (1.5 oz)
Dinner (???? calories):
Throughout the evening...lots of baked tortilla chips, raisins, and almonds
Workout 2:
RPM class
15 minutes elliptical at moderate intensity
Saturday, March 24 (1,616)
Pre-workout (80 calories):
1 banana
Workout:
35 minutes elliptical (low intensity), core workout
Lunch (480 calories):
decaf coffee with 2 T. cream
oatmeal
6 egg whites
1 whole grain English muffin
1 orange
Dinner (390 calories):
1 c. broccoli, cauliflower, and carrots
1.5 c. homemade chili (turkey, beans, veggies)
Snacks (666 calories, spread throughout the evening)
Baked tortilla chips
McDonald's ice cream
1 c. whole grain brown rice
Sunday, March 25 (1,585 calories)
Pre-workout (80 calories):
1 banana
Workout:
30 minutes elliptical, moderate intensity
second half (Pump part only) of the Attack/Pump combo
Lunch (440 calories):
large decaf with 2 T. cream
1.5 c. grapes
spinach and mixed greens salad with 1/2 T. olive oil and 1/2 T. vinegar, 1 oz. avocado,
and 2 oz. chicken
Snack (230 calories):
Pumpkin protein shake
Dinner (570 calories):
1.5 c. broccoli and cauliflower
2 oz. avocado
1 oz. baked tortilla chips
1/2 piece of a medium slice of pizza
1.5 c. grapes
Snacks (265 calories):
1 T. peanut butter
1 oz. almonds
Saturday, March 24, 2012
Back to our roots
Did you happen to catch this article in this Sunday's Gazette Express? Would you want to try something like this? I think I would be terrified to try it at first, but I'd have fun eventually. I would never want to give up my cardio machines and group fitness classes, but incorporating something like this could also be beneficial. Thoughts?
Thursday, March 22, 2012
ABsolutely challenging!
You may recall that a couple weeks ago my goal was to incorporate more core work into my routine. I did, and one thing is crystal clear: I really need to keep strengthening my core because I have a loooooong way to go! It has been extremely challenging every time I set out to do a core workout - enough to where I want to give up and say, "Oh well, guess I'm just not good at that." However, I have seen some progress, so I'll keep at it. I'm not going gung ho; I'm just trying to add an extra ten minutes 2-4 times per week.
I put the call out on the blog for help from anyone who has ideas for core workout. I know there are tons of ideas online, but I'm always intimidated to try them. I work much better if I have a real person giving me suggestions and demonstrations!
Three amazing, inspiring women stepped up to help: Megan, Heather, and Jessica. They all exercise frequently (i.e., daily), and they're moms, so they are definitely familiar with trying to regain strength after the havoc that pregnancies wreak on the core region! Jessica gets a lot of ideas for core exercises from Pinterest. I did some core exercises with Megan and Heather the past couple Tuesdays, and I met up with Jessica on Sunday. My workouts with them left me dead set on improving core strength so that someday, just maybe, I can actually complete one set of the exercises they're able to do!!
By far, my favorite exercise was one I did Sunday with Jessica. You put your toes on a medicine ball and arms in a plank position, then roll the ball in until you are in an upside down V-shape. Then you roll the ball back out, do a push-up, and repeat the move lots and lots of times (or, as in my case, one time, then you fall flat on your face). Holy cannoli, this was rough for me...and now I intend to master it. Jessica's eventual goal for this one is to have both her hands on medicine balls (in addition to her feet). She's already been successful with one hand on a medicine ball - wow!
My favorite exercise that I did with Megan and Heather was one where you put one of the purple foam blocks between your feet, lie on your back with legs extended (but not touching the ground), and extend your arms overhead. Then you sit up and draw in your legs and arms at the same time. When the legs and arms meet in the middle, you take the block in your hands, then repeat the extension and lie back. Keep passing the block between the feet and hands. I could only do a couple, but I intend to keep practicing.
Here are links Jessica sent me to some of the other moves we did (and if you want to meet me at the gym to attempt some of these together, I'd love that - just post a comment below!!):
Shape Magazine workout
Blogger suggestions
At one point, I remarked to Jessica (after I flopped around while she seamlessly completed many reps of every exercise), "I usually consider myself a pretty coordinated person. Not today." She responded, "That's the point of core work!" Right on, sister.
I put the call out on the blog for help from anyone who has ideas for core workout. I know there are tons of ideas online, but I'm always intimidated to try them. I work much better if I have a real person giving me suggestions and demonstrations!
Three amazing, inspiring women stepped up to help: Megan, Heather, and Jessica. They all exercise frequently (i.e., daily), and they're moms, so they are definitely familiar with trying to regain strength after the havoc that pregnancies wreak on the core region! Jessica gets a lot of ideas for core exercises from Pinterest. I did some core exercises with Megan and Heather the past couple Tuesdays, and I met up with Jessica on Sunday. My workouts with them left me dead set on improving core strength so that someday, just maybe, I can actually complete one set of the exercises they're able to do!!
By far, my favorite exercise was one I did Sunday with Jessica. You put your toes on a medicine ball and arms in a plank position, then roll the ball in until you are in an upside down V-shape. Then you roll the ball back out, do a push-up, and repeat the move lots and lots of times (or, as in my case, one time, then you fall flat on your face). Holy cannoli, this was rough for me...and now I intend to master it. Jessica's eventual goal for this one is to have both her hands on medicine balls (in addition to her feet). She's already been successful with one hand on a medicine ball - wow!
My favorite exercise that I did with Megan and Heather was one where you put one of the purple foam blocks between your feet, lie on your back with legs extended (but not touching the ground), and extend your arms overhead. Then you sit up and draw in your legs and arms at the same time. When the legs and arms meet in the middle, you take the block in your hands, then repeat the extension and lie back. Keep passing the block between the feet and hands. I could only do a couple, but I intend to keep practicing.
Here are links Jessica sent me to some of the other moves we did (and if you want to meet me at the gym to attempt some of these together, I'd love that - just post a comment below!!):
Shape Magazine workout
Blogger suggestions
At one point, I remarked to Jessica (after I flopped around while she seamlessly completed many reps of every exercise), "I usually consider myself a pretty coordinated person. Not today." She responded, "That's the point of core work!" Right on, sister.
Tuesday, March 20, 2012
FEATURED MEMBER: Chuck
My third featured member is Chuck. He is one of those rare men who does all kinds of group fitness classes. He's an inspiration in Pump class, where he works hard to lift really heavy weight. He's also doing Choose to Lose and is having a lot of success. Chuck, you're looking great! Keep it up!
1. Tell us a little about yourself.
I'm married with three children and two grandchildren. I'm a printer & mechanic. I like hunting, camping, & going to races.
2. What is your usual weekly workout routine?
Two Step classes, two Pump classes, one Attack class, one Attack/Pump class, and two Flow classes.
3. What are your go-to snacks and meals?
Granola bars, meat & potatoes.
4. How do you balance being active with the demands of your daily life?
Most of the time I work out right after work; once a week I work out before work.
5. What is a fitness or healthy living goal you have for yourself?
Lose weight to get under 250.
6. What do you like about being a member at SWAT?
All of the instructors are friendly.
7. What is your favorite class at SWAT?
I really don't have a favorite - I like all of them.
I'm married with three children and two grandchildren. I'm a printer & mechanic. I like hunting, camping, & going to races.
2. What is your usual weekly workout routine?
Two Step classes, two Pump classes, one Attack class, one Attack/Pump class, and two Flow classes.
3. What are your go-to snacks and meals?
Granola bars, meat & potatoes.
4. How do you balance being active with the demands of your daily life?
Most of the time I work out right after work; once a week I work out before work.
5. What is a fitness or healthy living goal you have for yourself?
Lose weight to get under 250.
6. What do you like about being a member at SWAT?
All of the instructors are friendly.
7. What is your favorite class at SWAT?
I really don't have a favorite - I like all of them.
Monday, March 19, 2012
Weigh-in
In my Friday post, I went a little crazy and actually said I was going to post my weight weekly (and my food journal, though that's not as embarrassing!), and I also said I'd do that on Mondays to keep me in check over the weekend. This is all part of my quest to lose 10 pounds in 12 weeks (by June 8).
Grrrr. Monday's already here.
Starting weight: 172 lbs
Today's weight:169.5 lbs
Friday, 3/16 (1,527 calories)
Pre-workout snack (80 calories):
1 banana
Workout:
Spin class at the Kzoo YMCA (special "bonding activity" for Maple Street teachers - lots of
fun, but not nearly as challenging as RPM!)
Breakfast (180 calories):
Chobani Peach Greek yogurt
2 T. creamer in decaf coffee
Lunch (650 calories):
Los Amigos taco bar - this is my best estimate of calories for a taco salad with lots of
lettuce and some chicken, rice, salsa, guacamole, and about 15 chips
Snack (90 calories):
1 orange
Dinner (377 calories):
1 c. broccoli
Spinach salad with 2 oz. chicken, 1 T. olive oil, 2 t. vinegar
1 T. peanut butter
1 Jell-o pudding cup
Snack (150 calories):
Microwave popcorn
Saturday, 3/17 (1,514 calories)
Pre-workout (140 calories):
1 Chobani Peach Greek Yogurt
Workout:
Body Pump class, 10 minutes of ab exercises
Breakfast (160 calories):
Planter's Nut-rition bar
Lunch (452 calories):
1/2 peanut butter sandwich
1 d'Anjou pear
1 packet lower-sugar Quaker oatmeal
1 Jello-pudding cup
Dinner (562 calories):
Large taco salad - black beans and ground chicken, tomatoes, cheddar cheese, salsa
Baked tortilla chips
1 c. strawberries
Snack (200 calories):
Microwave popcorn
Sunday, 3/19 (1,539 calories)
Pre-workout (207 calories):
Pumpkin protein shake with spinach
Workout:
25 minutes elliptical, 10 minutes abs
Snack (51 calories):
Almonds
Lunch (707 calories):
*This is an estimate of what I ate at Olde Peninsula for my dad's birthday lunch...I always try to
overestimate the caloric count in restaurant foods when I'm not sure!
3 Tablespoons Brewpub dip with 10 tortilla chips
2 c. broccoli
Grilled chicken breast with spinach
Dinner (480 calories):
1 orange
Small taco salad - black beans and ground chicken, tomatoes, cheddar cheese, salsa
Baked tortilla chips
2 Jello-pudding cups
Snack (94 calories):
2 oz. grilled chicken
Grrrr. Monday's already here.
Starting weight: 172 lbs
Today's weight:169.5 lbs
Friday, 3/16 (1,527 calories)
Pre-workout snack (80 calories):
1 banana
Workout:
Spin class at the Kzoo YMCA (special "bonding activity" for Maple Street teachers - lots of
fun, but not nearly as challenging as RPM!)
Breakfast (180 calories):
Chobani Peach Greek yogurt
2 T. creamer in decaf coffee
Lunch (650 calories):
Los Amigos taco bar - this is my best estimate of calories for a taco salad with lots of
lettuce and some chicken, rice, salsa, guacamole, and about 15 chips
Snack (90 calories):
1 orange
Dinner (377 calories):
1 c. broccoli
Spinach salad with 2 oz. chicken, 1 T. olive oil, 2 t. vinegar
1 T. peanut butter
1 Jell-o pudding cup
Snack (150 calories):
Microwave popcorn
Saturday, 3/17 (1,514 calories)
Pre-workout (140 calories):
1 Chobani Peach Greek Yogurt
Workout:
Body Pump class, 10 minutes of ab exercises
Breakfast (160 calories):
Planter's Nut-rition bar
Lunch (452 calories):
1/2 peanut butter sandwich
1 d'Anjou pear
1 packet lower-sugar Quaker oatmeal
1 Jello-pudding cup
Dinner (562 calories):
Large taco salad - black beans and ground chicken, tomatoes, cheddar cheese, salsa
Baked tortilla chips
1 c. strawberries
Snack (200 calories):
Microwave popcorn
Sunday, 3/19 (1,539 calories)
Pre-workout (207 calories):
Pumpkin protein shake with spinach
Workout:
25 minutes elliptical, 10 minutes abs
Snack (51 calories):
Almonds
Lunch (707 calories):
*This is an estimate of what I ate at Olde Peninsula for my dad's birthday lunch...I always try to
overestimate the caloric count in restaurant foods when I'm not sure!
3 Tablespoons Brewpub dip with 10 tortilla chips
2 c. broccoli
Grilled chicken breast with spinach
Dinner (480 calories):
1 orange
Small taco salad - black beans and ground chicken, tomatoes, cheddar cheese, salsa
Baked tortilla chips
2 Jello-pudding cups
Snack (94 calories):
2 oz. grilled chicken
Sunday, March 18, 2012
Together.
I heard this NPR story earlier this week (anyone else out there an NPR geek?), and it really resonated with me. If you don't want to click on the link to read the article, it basically boils down to this concept: social influence is huge - friends and family tend to gain and lose weight together (just ask Asa about his baby weight during each of my pregnancies). I couldn't figure out why I had such a hard time last week, but after lots of reflection, I think it boils down to this: I just wasn't at the gym enough, surrounded by people who are all focusing on their fitness and overall well-being.
I'm sure you know what I'm talking about - don't you have friends or family members who can sway you one way or the other? If you're trying to decide between the spinach salad and the chicken fingers and the person you're eating with gets the chicken fingers, wouldn't that make it easier to justify the same choice to yourself? Or if you really want to skip a workout but have promised someone you'll be there, aren't you less likely to bail?
So, become buddies with people at the gym - they'll look forward to seeing you there and will miss you when you're gone. Make healthy meals as a family and celebrate your decision to do so. Be aware of your choices when you're around people who may influence you to make decisions you'll regret later.
And, for heaven's sake, start listening to NPR.
I'm sure you know what I'm talking about - don't you have friends or family members who can sway you one way or the other? If you're trying to decide between the spinach salad and the chicken fingers and the person you're eating with gets the chicken fingers, wouldn't that make it easier to justify the same choice to yourself? Or if you really want to skip a workout but have promised someone you'll be there, aren't you less likely to bail?
So, become buddies with people at the gym - they'll look forward to seeing you there and will miss you when you're gone. Make healthy meals as a family and celebrate your decision to do so. Be aware of your choices when you're around people who may influence you to make decisions you'll regret later.
And, for heaven's sake, start listening to NPR.
Friday, March 16, 2012
Weighty issues.
Two words can sum up my week: EPIC FAIL. Okay, that's being hard on myself. Let's look at the positives first:
*Even though I'm on rest from cardio (for my foot injury), I did Body Pump Friday, Sunday,
Tuesday, and Thursday.
*I met my goal of incorporating more core work - my abs are really sore!
*I increased my squat weight in Pump class (55 lbs total on the bar).
*I took my 3 middle school choirs to Choir Festival, and they all received an "EXCELLENT"
rating overall with perfect scores in sight-reading. That has nothing to do with fitness or
healthy eating, but I thought I'd brag for a second because it's pretty sweet.
Now, let's look at why I used the words "epic fail" earlier.
*I did not journal my food. That's not quite true...I journaled the first couple meals each day,
but as soon as I strayed from the path of healthy eating, I quit writing it down.
*I didn't follow the motto "check yourself before you wreck yourself." In fact, I actively
sought out unhealthy foods. I let my frustration about my foot get the best of me and totally
went back to bad habits. I estimate my daily calorie count to be 56,293.
*I didn't drink much water.
*My awesome Kermit the Frog water bottle fell of my desk at work and broke (it was probably
just trying to get my attention since I had ignored it all week).
Obviously, I did better last week when I knew I was going to publicly post my food and exercise journal. I am sick of being chubby and feeling frustrated and ugly every time I glance in a mirror. I would like to lose around 20 pounds - I think that is an attainable goal that might get me from the "overweight" category and into the "normal" category, or at least closer to it.
Twelve weeks from today (June 8), I leave for California to watch my little brother graduate with his masters degree from Cal Poly in San Luis Obispo. I'd like to wear a cute dress to the ceremony...maybe I'll even be daring and wear sandals or dress shoes instead of my gym shoes.
In the quest to lose those 20 pounds, I'll start with a smaller goal. By June 8, I will lose 10 pounds. I'll post my food & exercise journal weekly...and (I can't believe I'm saying this) I'll also post my weight (after today, I'll do the weigh-in post on Mondays to keep myself accountable over the weekend).
My current weight: 172
Goal #1: 162
And off I go.
*Even though I'm on rest from cardio (for my foot injury), I did Body Pump Friday, Sunday,
Tuesday, and Thursday.
*I met my goal of incorporating more core work - my abs are really sore!
*I increased my squat weight in Pump class (55 lbs total on the bar).
*I took my 3 middle school choirs to Choir Festival, and they all received an "EXCELLENT"
rating overall with perfect scores in sight-reading. That has nothing to do with fitness or
healthy eating, but I thought I'd brag for a second because it's pretty sweet.
Now, let's look at why I used the words "epic fail" earlier.
*I did not journal my food. That's not quite true...I journaled the first couple meals each day,
but as soon as I strayed from the path of healthy eating, I quit writing it down.
*I didn't follow the motto "check yourself before you wreck yourself." In fact, I actively
sought out unhealthy foods. I let my frustration about my foot get the best of me and totally
went back to bad habits. I estimate my daily calorie count to be 56,293.
*I didn't drink much water.
*My awesome Kermit the Frog water bottle fell of my desk at work and broke (it was probably
just trying to get my attention since I had ignored it all week).
Obviously, I did better last week when I knew I was going to publicly post my food and exercise journal. I am sick of being chubby and feeling frustrated and ugly every time I glance in a mirror. I would like to lose around 20 pounds - I think that is an attainable goal that might get me from the "overweight" category and into the "normal" category, or at least closer to it.
Twelve weeks from today (June 8), I leave for California to watch my little brother graduate with his masters degree from Cal Poly in San Luis Obispo. I'd like to wear a cute dress to the ceremony...maybe I'll even be daring and wear sandals or dress shoes instead of my gym shoes.
In the quest to lose those 20 pounds, I'll start with a smaller goal. By June 8, I will lose 10 pounds. I'll post my food & exercise journal weekly...and (I can't believe I'm saying this) I'll also post my weight (after today, I'll do the weigh-in post on Mondays to keep myself accountable over the weekend).
My current weight: 172
Goal #1: 162
And off I go.
Tuesday, March 13, 2012
FEATURED MEMBER: Kathy
My second featured member is Kathy. I see Kathy every morning at the gym, working hard! Below, you will read some awesome goals she set for herself to accomplish this year - be sure to cheer her on! I'm definitely inspired. Keep it up, Kathy!!
1. Tell us a little about yourself.
I’m married to Sean. We have a 7 year old Parson Russell Terrier, named Tanner. I’m an Engineer. I work for Stryker, managing Supplier Quality Engineering, at all Kalamazoo manufacturing locations. I love cooking, travelling, and the outdoors.
2. What is your usual weekly workout routine?
Monday: RPM & BodyPump
Tuesday: Running 3-5 miles & Zumba
Wednesday: RPM & BodyPump
Thursday: rest
Friday: RPM & personal training with Amanda (focus on building core strength)
Saturday: Running 3-5 miles
Sunday: Hiking 5+ miles with my husband and dog. Typically at Al Sabo, Asylum Lake, or the
Kal-Haven trail.
3. What are your go-to snacks and meals?
Favorite breakfast: Chocolate Banana Smoothie (2 scoops vanilla whey, 2T ground flax seed, 1t Metamucil, banana, 8oz chocolate almond milk, and ice)
Favorite lunch: Spinach salad with carrots, edamame, grape tomatoes, green pepper, green onion, ¼ hard boiled egg, a pouch of low sodium tuna, and strawberry vinegar. (Strawberry vinegar from the Olive Mill in Saugatuck is awesome!)
Favorite dinner: Lemon pepper chicken breast with sautéed asparagus.
Favorite snacks: baby carrots and hummus, or Greek yogurt with granola
4. How do you balance being active with the demands of your daily life?
This is a constant struggle. Two factors which contribute to my success:
(1) Working out 1st thing in the morning.
(2) Taking time on Sunday to plan and prep healthy meals for the entire week.
5. What is a fitness or healthy living goal you have for yourself?
Doing push-ups on my toes and running a half marathon. I intend to conquer both of these in 2012!
6. What do you like about being a member at SWAT?
Les Mills classes, supportive trainers and teachers, and all the friends I’ve made from the early morning crew.
7. What is your favorite class at SWAT? Why?
RPM is my favorite class. I like the efficiency of this intense workout. I personally have burned up to 645 calories in this 45 minute class.
8. Do you have a person who is your healthy living/fitness inspiration? Who and why?
I am inspired by everyday people that successfully integrate health and fitness into their busy lives. Many of the friends I’ve met at SWAT inspire me: Cheryl, Meryl Kreh, Jim Valk, Deb Pellerito, Jason Krasney, Marta Franco, Nikki Gates, Courtney Boehrer, and Annie Daus.
1. Tell us a little about yourself.
I’m married to Sean. We have a 7 year old Parson Russell Terrier, named Tanner. I’m an Engineer. I work for Stryker, managing Supplier Quality Engineering, at all Kalamazoo manufacturing locations. I love cooking, travelling, and the outdoors.
2. What is your usual weekly workout routine?
Monday: RPM & BodyPump
Tuesday: Running 3-5 miles & Zumba
Wednesday: RPM & BodyPump
Thursday: rest
Friday: RPM & personal training with Amanda (focus on building core strength)
Saturday: Running 3-5 miles
Sunday: Hiking 5+ miles with my husband and dog. Typically at Al Sabo, Asylum Lake, or the
Kal-Haven trail.
3. What are your go-to snacks and meals?
Favorite breakfast: Chocolate Banana Smoothie (2 scoops vanilla whey, 2T ground flax seed, 1t Metamucil, banana, 8oz chocolate almond milk, and ice)
Favorite lunch: Spinach salad with carrots, edamame, grape tomatoes, green pepper, green onion, ¼ hard boiled egg, a pouch of low sodium tuna, and strawberry vinegar. (Strawberry vinegar from the Olive Mill in Saugatuck is awesome!)
Favorite dinner: Lemon pepper chicken breast with sautéed asparagus.
Favorite snacks: baby carrots and hummus, or Greek yogurt with granola
4. How do you balance being active with the demands of your daily life?
This is a constant struggle. Two factors which contribute to my success:
(1) Working out 1st thing in the morning.
(2) Taking time on Sunday to plan and prep healthy meals for the entire week.
5. What is a fitness or healthy living goal you have for yourself?
Doing push-ups on my toes and running a half marathon. I intend to conquer both of these in 2012!
6. What do you like about being a member at SWAT?
Les Mills classes, supportive trainers and teachers, and all the friends I’ve made from the early morning crew.
7. What is your favorite class at SWAT? Why?
RPM is my favorite class. I like the efficiency of this intense workout. I personally have burned up to 645 calories in this 45 minute class.
8. Do you have a person who is your healthy living/fitness inspiration? Who and why?
I am inspired by everyday people that successfully integrate health and fitness into their busy lives. Many of the friends I’ve met at SWAT inspire me: Cheryl, Meryl Kreh, Jim Valk, Deb Pellerito, Jason Krasney, Marta Franco, Nikki Gates, Courtney Boehrer, and Annie Daus.
Monday, March 12, 2012
Shake it up!
If you have an annual spring tradition of getting one of those minty green shakes from a famous fast food chain, think again... I tried SWAT's "Shamrockin' Shake" instead, and it was SO good. My 6-year-old and 3-year-old were begging for more, and when I said, "You know it's spinach in there that makes it green, right?", my 6-year-old said, "But then how does it taste good?"
Jill's original post said it's vanilla protein powder, almond syrup, spinach, and sugar free mint syrup.
Stop by the cafe and try it if you have a chance!!!
Jill's original post said it's vanilla protein powder, almond syrup, spinach, and sugar free mint syrup.
Stop by the cafe and try it if you have a chance!!!
Sunday, March 11, 2012
A challenge for the SWAT Community
So, SWAT members, I think some people are reading this (I'm guessing by the numbers on the stats available to me), but I'd love more interaction. How about this: in the comments below, post a small goal for the week. I'm going to keep up with my calorie tracking, water drinking, and tricep pushup goals, but I want to add one more. This week, I'm going to do more core work: at least three days when I focus on the core. If anyone wants to meet up with me at the gym to do some core work, I'd love that!
Friday, March 9, 2012
Nom nom nom
My third goal in last Friday's post was to keep track of all my food for an entire week and publish it here. This definitely kept me mindful of what I was eating, knowing that the whole WORLD would be seeing this...or maybe just three people, but still, it helped. Seriously, this was a pretty healthy week, and I feel amazing! I also met my other goal of drinking at least 48 ounces of water each day.
To keep track of calories, I downloaded a handy-dandy app called "My Fitness Pal." I love it - it's SO easy to find foods (or enter your own if you know the nutrition info), and it also keeps track of calories you burn exercising. When you set up your profile, it takes into account your age, gender, height, daily activity level (not including exercise), current weight, weight goal, and amount of weight (if any) you want to lose per week, then it gives you a daily calorie target (exercise adds calories to that number). My daily target is 1,290 calories; however, once exercise is factored in, you'll see I eat more than that. It's a great motivator to get my butt to the gym - 1,290 calories leaves me feeling hungry, but if I can burn off a few hundred more, I can eat more and am satisfied. The best part: at the end of the day, when you complete your entry, a little message pops up that says, "If every day is like today, you'll weigh [x amount] in 5 weeks!"
The content of the food journal isn't exactly exciting, but feel free to read it and offer feedback. Some things you may notice:
*An absence of all wheat/barley/rye products (except for a tiny bit of soy sauce on the first day) - I think I have a gluten sensitivity, so I'm cutting it out for a couple weeks to see if I feel better (pizza, my best/worst frenemy, has been making me really sick every time I eat it, as have pretzels and some cereals). To get whole grains, I have been trying to make quinoa, rice, and oatmeal, but I still don't think I get enough.
*I eat the bulk of my calories at night. I know that's not the best idea, but I'm so afraid of running out of calories at night and overeating anyway that I save them mostly for then.
*I get a fair amount of veggies, but I could probably add more.
*I eat peanut butter by itself. I actually have my own jar separate from the family jar, and I eat it right out of there (1 tablespoon at a time, though I love it so much I could probably eat the whole thing in one big, sticky, peanut buttery indulgence!).
Friday, 3/2: 1,520 calories
Pre-workout (80 calories): 1 banana
Workout: Body Pump class and 35 minutes elliptical machine
Breakfast (300 calories): McDonald's Fruit & Maple oatmeal w/o brown sugar,
large decaf w/ 2 T. creamer
Lunch (390 calories): 2 c. spinach with red, yellow, & orange peppers, 1/2 T. olive oil, 1/2 T.
red wine vinegar, 1 hardboiled egg, Fage Greek yogurt (plain),
3/4 oz. Baked Doritos
Snack (120 calories): 1 orange, 1 c. green beans
Dinner (420 calories): Steamed Chicken with Mixed Vegetables (at Panda Forest),
2 T. Szcheuan sauce, 1/2 c. steamed rice
Snack (210 calories): 2 c. grapes
Saturday, 3/3 (1,685 calories)
Pre-workout (80 calories): 1 banana
Workout: RPM class, 20 minutes elliptical machine @ low to medium intensity
Breakfast (190 calories): 6 egg whites, large decaf w/ 2 T. creamer
Lunch (180 calories): 1 T. peanut butter, 2 c. spinach, 1/2 T. olive oil, 1/2 T. red wine vinegar
Snack (260 calories): 1 packet sugar-free instant oatmeal, 1 Planters Nut-rition Heart
Healthy Bar
Snack (210 calories): 2 c. grapes
Dinner (460 calories): 2 c. homemade turkey & veggie chili,1/2 c. light ice cream
Snack (310 calories): 1 c. grapes, 94% fat free microwave popcorn
Sunday, 3/4 (1,603 calories)
Breakfast (190 calories): 6 egg whites, large decaf with 2 creams
Workout: Attack/Pump combo class
Lunch (340 calories): 1 packet lower sugar instant oatmeal, 1.5 cups mixed veggies
(broccoli, sugar snap peas, carrots), 2 T. peanut butter
Snack (350 calories): Chobani peach Greek yogurt, 2 c. grapes
Dinner (633 calories): 2 slices homemade, gluten-free pizza with spinach, onions, mushrooms,
and turkey pepperoni, 1.5 c. steamed asparagus,1 c. light frozen
yogurt
Snack (90 calories): 1 orange
Monday, 3/5 (1,536 calories)
Breakfast (190 calories): 6 egg whites, large decaf with 2 creams
Lunch (408 calories): 1 orange, 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine
vinegar, 1 Planters Nut-rition Digestive Health Bar
Pre-workout snack (150 calories): 1 Planters Nut-rition Digestive Health Bar
Workout: running, 3.5 miles on the treadmill @6 mph
Dinner (598 calories): 1 c. broccoli & cauliflower, 4 oz. grilled chicken breast,
3/4 c. Seeds of Change brand Quinoa & Whole Grain Brown Rice,
1 c. light frozen yogurt
Snack (210 calories): 1 banana, 1/4 c. raisins
Tuesday, 3/6 (1,547 calories)
Breakfast (295 calories): 7 egg whites, 1 banana, large decaf with 2 creams
Lunch (341 calories): 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine vinegar,
1 light string cheese, 1 orange
Snack (45 calories): 1 mini Snickers
Pre-workout snack (147 caloreis): 2 oz. baked sweet potato, 1 T. peanut butter
Workout: running, 2.5 miles on the treadmill @6 mph; Body Pump class
Dinner (519 calories): 4 oz. grilled chicken breast, 1 c. mixed veggies (green beans, corn,
peas, & carrots), 2/3 c. Roland brand Toasted Sesame & Ginger Quinoa,
1 c. blueberries
Snack (200 calories): microwave popcorn
Wednesday, 3/7 (1,710 calories)
Pre-workout (80 calories): 1 banana
Workout: RPM class, 20 minutes on the elliptical @ medium intensity
Breakfast (240 calories): 1 packet sugar-free instant oatmeal, 1 Starbucks grande
sugar-free/fat-free mocha
Lunch (398 calories): 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine vinegar,
1 Chobani peach Greek yogurt, 1 orange
To keep track of calories, I downloaded a handy-dandy app called "My Fitness Pal." I love it - it's SO easy to find foods (or enter your own if you know the nutrition info), and it also keeps track of calories you burn exercising. When you set up your profile, it takes into account your age, gender, height, daily activity level (not including exercise), current weight, weight goal, and amount of weight (if any) you want to lose per week, then it gives you a daily calorie target (exercise adds calories to that number). My daily target is 1,290 calories; however, once exercise is factored in, you'll see I eat more than that. It's a great motivator to get my butt to the gym - 1,290 calories leaves me feeling hungry, but if I can burn off a few hundred more, I can eat more and am satisfied. The best part: at the end of the day, when you complete your entry, a little message pops up that says, "If every day is like today, you'll weigh [x amount] in 5 weeks!"
The content of the food journal isn't exactly exciting, but feel free to read it and offer feedback. Some things you may notice:
*An absence of all wheat/barley/rye products (except for a tiny bit of soy sauce on the first day) - I think I have a gluten sensitivity, so I'm cutting it out for a couple weeks to see if I feel better (pizza, my best/worst frenemy, has been making me really sick every time I eat it, as have pretzels and some cereals). To get whole grains, I have been trying to make quinoa, rice, and oatmeal, but I still don't think I get enough.
*I eat the bulk of my calories at night. I know that's not the best idea, but I'm so afraid of running out of calories at night and overeating anyway that I save them mostly for then.
*I get a fair amount of veggies, but I could probably add more.
*I eat peanut butter by itself. I actually have my own jar separate from the family jar, and I eat it right out of there (1 tablespoon at a time, though I love it so much I could probably eat the whole thing in one big, sticky, peanut buttery indulgence!).
Friday, 3/2: 1,520 calories
Pre-workout (80 calories): 1 banana
Workout: Body Pump class and 35 minutes elliptical machine
Breakfast (300 calories): McDonald's Fruit & Maple oatmeal w/o brown sugar,
large decaf w/ 2 T. creamer
Lunch (390 calories): 2 c. spinach with red, yellow, & orange peppers, 1/2 T. olive oil, 1/2 T.
red wine vinegar, 1 hardboiled egg, Fage Greek yogurt (plain),
3/4 oz. Baked Doritos
Snack (120 calories): 1 orange, 1 c. green beans
Dinner (420 calories): Steamed Chicken with Mixed Vegetables (at Panda Forest),
2 T. Szcheuan sauce, 1/2 c. steamed rice
Snack (210 calories): 2 c. grapes
Saturday, 3/3 (1,685 calories)
Pre-workout (80 calories): 1 banana
Workout: RPM class, 20 minutes elliptical machine @ low to medium intensity
Breakfast (190 calories): 6 egg whites, large decaf w/ 2 T. creamer
Lunch (180 calories): 1 T. peanut butter, 2 c. spinach, 1/2 T. olive oil, 1/2 T. red wine vinegar
Snack (260 calories): 1 packet sugar-free instant oatmeal, 1 Planters Nut-rition Heart
Healthy Bar
Snack (210 calories): 2 c. grapes
Dinner (460 calories): 2 c. homemade turkey & veggie chili,1/2 c. light ice cream
Snack (310 calories): 1 c. grapes, 94% fat free microwave popcorn
Sunday, 3/4 (1,603 calories)
Breakfast (190 calories): 6 egg whites, large decaf with 2 creams
Workout: Attack/Pump combo class
Lunch (340 calories): 1 packet lower sugar instant oatmeal, 1.5 cups mixed veggies
(broccoli, sugar snap peas, carrots), 2 T. peanut butter
Snack (350 calories): Chobani peach Greek yogurt, 2 c. grapes
Dinner (633 calories): 2 slices homemade, gluten-free pizza with spinach, onions, mushrooms,
and turkey pepperoni, 1.5 c. steamed asparagus,1 c. light frozen
yogurt
Snack (90 calories): 1 orange
Monday, 3/5 (1,536 calories)
Breakfast (190 calories): 6 egg whites, large decaf with 2 creams
Lunch (408 calories): 1 orange, 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine
vinegar, 1 Planters Nut-rition Digestive Health Bar
Pre-workout snack (150 calories): 1 Planters Nut-rition Digestive Health Bar
Workout: running, 3.5 miles on the treadmill @6 mph
Dinner (598 calories): 1 c. broccoli & cauliflower, 4 oz. grilled chicken breast,
3/4 c. Seeds of Change brand Quinoa & Whole Grain Brown Rice,
1 c. light frozen yogurt
Snack (210 calories): 1 banana, 1/4 c. raisins
Tuesday, 3/6 (1,547 calories)
Breakfast (295 calories): 7 egg whites, 1 banana, large decaf with 2 creams
Lunch (341 calories): 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine vinegar,
1 light string cheese, 1 orange
Snack (45 calories): 1 mini Snickers
Pre-workout snack (147 caloreis): 2 oz. baked sweet potato, 1 T. peanut butter
Workout: running, 2.5 miles on the treadmill @6 mph; Body Pump class
Dinner (519 calories): 4 oz. grilled chicken breast, 1 c. mixed veggies (green beans, corn,
peas, & carrots), 2/3 c. Roland brand Toasted Sesame & Ginger Quinoa,
1 c. blueberries
Snack (200 calories): microwave popcorn
Wednesday, 3/7 (1,710 calories)
Pre-workout (80 calories): 1 banana
Workout: RPM class, 20 minutes on the elliptical @ medium intensity
Breakfast (240 calories): 1 packet sugar-free instant oatmeal, 1 Starbucks grande
sugar-free/fat-free mocha
Lunch (398 calories): 2 c. spinach, 1 hardboiled egg, 1/2 T. olive oil, 2 t. red wine vinegar,
1 Chobani peach Greek yogurt, 1 orange
Snack (150 calories): 1 Planters Nut-rition Digestive Health Bar
Dinner (586 calories): 1 c. quinoa & whole grain brown rice, 1 c. broccoli & cauliflower,
6 oz. sweet potato, 1 piece gluten-free chocolate cake (no frosting)
Snack (95 calories): 1 T. Krema peanut butter, 1 c. Rice Krispies (the new gluten-free, whole
grain brown rice kind), 1/2 c. skim millk
Thursday, 3/8 (1,319)
Breakfast (270 calories): 1 banana, 6 egg whites, large decaf w/2 creamers
Lunch (282 calories): 1 orange, 2 c. spinach, 2 oz. grilled chicken, 1/2 T. olive oil,
2 t. red wine vinegar
Snack (150 calories): 1 Planters Nut-rition Digestive Health Bar
Dinner (384 calories): 1/2 c. quinoa & whole grain brown rice, 1/2 c. strawberries,
1 c. homemade turkey & veggie chili, 2 c. mixed veggies (broccoli,
cauliflower, carrots, and peas)
Snack (233 calories): 1 c. blueberries, microwave popcorn
Snack (95 calories): 1 T. Krema peanut butter, 1 c. Rice Krispies (the new gluten-free, whole
grain brown rice kind), 1/2 c. skim millk
Thursday, 3/8 (1,319)
Breakfast (270 calories): 1 banana, 6 egg whites, large decaf w/2 creamers
Lunch (282 calories): 1 orange, 2 c. spinach, 2 oz. grilled chicken, 1/2 T. olive oil,
2 t. red wine vinegar
Snack (150 calories): 1 Planters Nut-rition Digestive Health Bar
Dinner (384 calories): 1/2 c. quinoa & whole grain brown rice, 1/2 c. strawberries,
1 c. homemade turkey & veggie chili, 2 c. mixed veggies (broccoli,
cauliflower, carrots, and peas)
Snack (233 calories): 1 c. blueberries, microwave popcorn
Thursday, March 8, 2012
Singin' the blues.
I saw my podiatrist yesterday because my left foot - the one that had the strain in the arch - is still bothering me. There is a little swelling where the anterior and posterior tendons meet, so the strain has morphed into tendonitis.
His solution? Two weeks rest. One week complete rest from cardio activity - yup, even my BFF the elliptical machine. If the swelling is gone, then I can introduce "light activity, such as easy biking or elliptical without much resistance." He wrote a prescription for physical therapy and took casts of my feet for custom orthotics.
Woe is me.
Well, crap. (<-- Those are not the words I'd really like to use, but I'll mind my manners.) I wallowed in self-pity (and a late-night bowl of cereal) for about 10 minutes yesterday, then I decided to revisit my overall goals (improve my fitness level and eat healthily) and my specific goals that I set last Friday (publish my food journal for the week, drink at least 48 ounces of water each day, and do 5 tricep pushups on my toes by April 1).
Guess what? I can still meet my goals. I can and will still meet my goals. I CAN AND WILL STILL MEET MY GOALS. I CAN AND WILL STILL MEET MY FLIPPIN' GOALS. I have to say it over and over, and in bolded caps, so that I will remember this in my moments of weakness and self-doubt.
What can I do? I can still take Body Pump (minus the lunge track - it might be too much bendy-ness for the arch; I'll do squats instead during that time). I can work on core strength, which will help me meet my goal of doing tricep pushups on my toes (I think the arm strength is almost there, but my middle collapses). I can try yoga. I can sleep in some mornings instead of getting to the gym by 5:15 am.
Honestly, I'm trying so hard to lose weight - which, I hope, will be a side effect of the "big picture" goals I listed above. I've been having success, and I'm terrified that these 2 weeks of restricted activity will result in binge eating and lying around the house feeling down, which will then result in gaining back the weight I have lost. I don't want to overeat, but I don't want to eat too little and shut down my metabolism - I'll be doing more research on this soon.
In the meantime, my food journal will be published tomorrow morning. I'd love feedback on it - especially going into this two weeks of restricted activity. If you've faced similar setbacks, let's talk about it! I'd love more user comments below!!!
His solution? Two weeks rest. One week complete rest from cardio activity - yup, even my BFF the elliptical machine. If the swelling is gone, then I can introduce "light activity, such as easy biking or elliptical without much resistance." He wrote a prescription for physical therapy and took casts of my feet for custom orthotics.
Woe is me.
Well, crap. (<-- Those are not the words I'd really like to use, but I'll mind my manners.) I wallowed in self-pity (and a late-night bowl of cereal) for about 10 minutes yesterday, then I decided to revisit my overall goals (improve my fitness level and eat healthily) and my specific goals that I set last Friday (publish my food journal for the week, drink at least 48 ounces of water each day, and do 5 tricep pushups on my toes by April 1).
Guess what? I can still meet my goals. I can and will still meet my goals. I CAN AND WILL STILL MEET MY GOALS. I CAN AND WILL STILL MEET MY FLIPPIN' GOALS. I have to say it over and over, and in bolded caps, so that I will remember this in my moments of weakness and self-doubt.
What can I do? I can still take Body Pump (minus the lunge track - it might be too much bendy-ness for the arch; I'll do squats instead during that time). I can work on core strength, which will help me meet my goal of doing tricep pushups on my toes (I think the arm strength is almost there, but my middle collapses). I can try yoga. I can sleep in some mornings instead of getting to the gym by 5:15 am.
Honestly, I'm trying so hard to lose weight - which, I hope, will be a side effect of the "big picture" goals I listed above. I've been having success, and I'm terrified that these 2 weeks of restricted activity will result in binge eating and lying around the house feeling down, which will then result in gaining back the weight I have lost. I don't want to overeat, but I don't want to eat too little and shut down my metabolism - I'll be doing more research on this soon.
In the meantime, my food journal will be published tomorrow morning. I'd love feedback on it - especially going into this two weeks of restricted activity. If you've faced similar setbacks, let's talk about it! I'd love more user comments below!!!
Tuesday, March 6, 2012
FEATURED MEMBER: Asa
So far, this blog has been all about me - it's time to share the spotlight. If I can convince enough people to participate, I'd like to interview members once a week or so and have them tell us about their workout routines, healthy habits, and all that good stuff. If you have any ideas for people you'd like to see on here, let me know!!
To break the ice, my first victim volunteer is Asa Davis, my favorite husband. (Please note: he was not coerced into doing this, but he knew that if he didn't, I'd just answer the questions for him and post an embarrassing picture with "his" answers). You've probably seen him around the gym - he's hard to miss since he's 6' 6". Check out his handsome face, then scroll below for his interview.
1. Tell us a little about yourself.
I am married with three kids. I own a consulting company with a focus on leadership communication and training, and I teach statistics at a small college in Lansing. Interests and hobbies include reading, movies, music, theatre, Words with Friends, conducting training, and public speaking. I like playing sports, particularly basketball, baseball, tennis, and ping pong.
I am married with three kids. I own a consulting company with a focus on leadership communication and training, and I teach statistics at a small college in Lansing. Interests and hobbies include reading, movies, music, theatre, Words with Friends, conducting training, and public speaking. I like playing sports, particularly basketball, baseball, tennis, and ping pong.
2. What is your usual weekly workout routine?
My schedule is flexible, so I am able to work out during the day. I typically am at the gym 4-5 days a week, and I really only do the classes. I regularly do Body Attack, Body Pump, Body Step, and will throw in Combat depending on the time of day. I would love to do Vive, but the time never seems to work for me. I tried doing weights and cardio on my own, but I have found that I work harder in a class environment.
3. What are your go-to snacks and meals?
Now that I am actually paying attention to what I eat and when, I stole Julie's 6 egg white breakfast, which works well 75-90 minutes before I work out. Otherwise, I like Cheerios, or oats with raisins and brown sugar. For lunch, I like either lunch meat on whole grain bread or my homemade low fat, high fiber/protein chili (recipe available upon request). For dinner, it is whatever we decide to make, although I think my current craving is a rotisserie chicken.
I have food intolerances (lactose and corn based sugars - you know, high fructose corn syrup and corn syrup), so I have to be picky, and I tend to have to pick healthy options. For snacks I tend to choose raisins and almonds, bananas, or grapefruit. Fortunately, Aunt Millie’s now is predominantly HFCS-free with their bread products, so their whole grain english muffins have been a nice snack for me.
4. How do you balance being active with the demands of your daily life?
My wife enjoys exercising, so I get to tag along. That and the Kids Kove is awesome so I rarely feel guilty about bringing the kids to the gym with me.
5. What is a fitness or healthy living goal you have for yourself?
Touching my toes without bending my knees. When I took the Presidential fitness test in elementary school, the standard for healthy was reaching within 2 inches of your toes and beyond. I was 7 inches away. My problem is tight hamstrings, so the more I exercise (and remember to do extra stretching), the closer I get to that goal.
6. What do you like about being a member at SWAT?
1. Classes. 2. Kids Kove. 3. The People. Without the classes, I would be giving all kinds of excuses for why I never go to the gym.
7. What is your favorite class at SWAT? Why?
Body Attack, because I still need to work up to doing the class with all high options. I like the intensity, but I also enjoy all the dance moves.
I am surprised how much I like the other classes as well. I wish I could take Vive more often because it feels like a lighter version of Attack (or Step without the step, or even Pump without the weights). I HATED Pump, because I never really understood how to use weights, but after taking it for the 5th or 6th time I finally had fun with it (thanks to Jill) and now look forward to taking it.
8. Do you have a person who is your healthy living/fitness inspiration? Who and why?
Probably my kids. I want to set a good example for them and inspire them to be healthy. I like being the parent who can play basketball or football with the kids without getting winded.
Sunday, March 4, 2012
Please pass the ice.
Injuries: they suck. Whether mild or severe, they present a setback to your fitness goals and force you to wallow in self-pity on your sofa and eat an entire bag of salt & pepper kettle chips.
Right now, I’m nursing three injuries: right shoulder & arm pain, right foot pain from capsulitis (click it- I did the Google-ing for you), and left foot pain from a strain or sprain on the inside of my arch. Oh, there’s the constant bunion pain too, but I’m willing to ignore that most of the time (by the way, I’m 33 years old, though you may have guessed 83).
I swear, I really do try to do all my workouts with good form and execution, but I seem to be injury prone. A lot of it is genetic, turns out… Dr. Brewer, my podiatrist, has referred to me having “bad feet” more than once (my mother had many foot issues as well). Also, I’m hypermobile (very flexible), which my physical therapist and chiropractor both say can lead to injuries. Overtraining and clumsiness have caused other injuries.
This stupid left foot injury is super frustrating. I nursed the right foot back to health after the capsulitis flare-up this summer, sticking to non-impact workouts. I’d had a baby in June, and even though I was eager to start running again, I held off until December. Then, in January, I increased mileage way too fast (especially for someone who had basically taken over a year off of distance running!). In one week, I did an 8-mile run on a Friday, 5 miles Saturday, 5 miles Sunday, 6 miles Tuesday, and two Body Attack classes and a Body Pump class Thursday. By Thursday night, my foot was in excruciating pain. Dr. Brewer said was a strain or sprain, and it still hasn’t healed (it’s been 5 weeks now). It will start to feel better, and then I’ll try light jogging (who am I kidding…I am so slow, all my running falls under the light jogging category, injured or not!), and it’ll be really painful again. I am so bummed because I’m probably not going to be able to do the Borgess half marathon like I had planned.
This injury is honestly as challenging mentally and emotionally as it is physically. If you read my goals from the last blog post, you’ll notice none of them is about aerobic exercise; that’s because I have no idea when I’ll be back to my “normal” routine. I am so sick of the elliptical machine that I want to punch it in the face…wherever that is. I have been constantly ticked off when I'm at the gym because I am not able to do the activities that I wanted to do.
Then, a few days ago, I saw this quote on a church marquis somewhere in town: “Obstacles are just the things you see when you lose sight of your goals.” If my goal is to improve my fitness level, then I’ll have to find a way to do it, even if my stupid foot keeps being so stupidly stupid.
So, the elliptical machine and I still spend a lot of quality time together, and I’m trying to do some interval training on there to make it interesting (and the elliptical machine keeps trying to win my affection by telling me I've burned way more calories than I actually have). As for my foot, I ice it as often as possible, take Motrin after working out, and wear my size-12-super-stabilizing-orthotics-inside-prescribed-by-my-podiatrist Brooks Ariel shoes all the time. All. The. Time (minus sleeping & showering). Yup, I’m the cool teacher at school who wears dress pants and gym shoes. And yes, you read that right, size 12…my feet grew with every pregnancy. I’m really only (only!) an 11, but in running shoes, I wear a size 12. Sigh. (My awesome, supportive husband, who is reading this over my shoulder, just remarked, “You have the same size feet as, like, a six foot tall man.” He’d better watch out…his face is easier to find than the elliptical machine’s.)
There are a couple of silver linings on these injury clouds. First, the summer injury forced me into Pump class (I’m usually a cardio junkie), and I’m loving it. I like the physical changes I’ve seen from that class, and I feel like I’m building up mental strength as well. Second, salt & pepper kettle chips are really good.
 |
| Dress + gym shoes = legendary. |
Friday, March 2, 2012
GOOOOOOOOOOOOAAAAAAAAAALLLLLLL!
I decided that if I’m going to blog about my fitness journey, I have to set some goals, put them in writing, and share them with you – that’ll force me into accountability, right? My first thought was to Google “famous quotes about goals,” pick my favorite, and use that as a starting point. Then I realized you have probably heard or read umpteen quotes like those at work, in school, at church, on the walls of bathroom stalls… so, let’s just summarize. A lot of famous quotes about goals basically say that you can’t reach your goals if you don’t define them. Time to define.
But, but, defining fitness and nutrition goals is so hard (go back and reread that last sentence in a whiny, pouty voice). I have SO much I need to work on. Here’s a brief rundown: lose 30 pounds, run faster, control my portions, drink more water, stop drinking diet pop, get more sleep, get better at tricep pushups, increase core strength, make it through an Attack class without taking any low options, make better choices at restaurants, add Pilates or Yoga into my workout routine, stop eating so much at night, increase my squat weight in Pump, journal my food intake, get into the “normal” range on the Body Fat Index rather than the “overweight” range, wear a two-piece swimsuit someday – yup, I’d say that’s the tip of the iceberg. I have all this to work on plus a full time job, private voice lessons to teach, three boys to raise, a house to clean, Netflix to watch, friends to hang out with, Skype dates with family around the country, and a husband who would probably appreciate some attention (I actually am thankful that my kids have allergies so I can’t add a dog into the crazy mix). I know everyone reading this has just as much going on, if not more.
Rather than remain overwhelmed, I’m going to focus on just a few goals. Once I reach a goal, I’ll add another. For now, here are three I think I will stick to, and they’re all SMART Goals (Specific, Measurable, Attainable, Realistic, and Timely).
My fingers are hesitating to type these…once they’re in writing, that nasty word accountable pops up again. Deep breath…and…go:
1. I will drink at least 48 ounces of water each day. I know, I know…it should be higher than that, but trust me, 48 ounces will be a big improvement. Once I get to that for a solid week (and make sure I can teach an entire class at work without having to run out to the bathroom), I’ll up the ounces. My awesome new Kermit the Frog water bottle will help with this goal.
2. I will track all calories for one solid week and publish my food journal at the end of the week.
3. I will be able to do five consecutive tricep pushups on my toes by April 1 (is that too low of a number? I have a really hard time with tricep pushups, so I thought it was better to start small).
There, I did it. Three goals. Now it’s your turn. What is one goal (or more) that you have? (This is your cue to leave a comment below… don’t be shy!!!)
Subscribe to:
Posts (Atom)