weekly goals #4

I did pretty well with my goals for week #3. I took a week off from setting any goals, mainly because I was traveling from Sunday to Wednesday, and it’s just so hard to really keep on track with things. But I think I did fairly well. In fact, I weighed myself today, and I’m now at my lowest since I started these weekly goals. So here goes…

Eating

  • Record all food at fatsecret.com
  • Drink at least 64 oz. of water a day
  • Get 5 servings of vegetables a day
  • No ice cream or cookies (this might be hard, I just discovered that my local Ralph’s now carries the world’s best ice cream, Graeter’s!)

Exercise

  • Be active every day for at least 20 min.
  • Make it to the gym for 3 classes this week.
  • Record all exercise/activity at fatsecret.com

Other

  • no spending money until payday except for one “street truck” lunch at work
  • turn off the computer one night this week
  • turn off the tv one night this week
  • go to church, catch up with friends, and praise the Lord!

I think these are all pretty doable and will help me to get back on track after this past week.

Have a great week!

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weekly goals in review #3

I know, this should really be week #4 in review, but I was traveling last weekend and didn’t get a chance to set any goals. So this reflects the week before this past one, when I didn’t have to be on the road! Overall, I think I did pretty good. Eating right and exercising all week. And I still didn’t get to the gym, but walking and Wii work do count. Oh wait, I went to the gym once, and did BodyFlow. I needed to stretch out a bit and get a bit more centered! I did weigh myself before I left on Saturday and I was still the same as my weigh-in day on Tuesday. While I was hoping to be down a little bit, I was glad the scale didn’t go the other way!

Eating

  • Record all food at fatsecret.com: Done
  • Drink at least 64 oz. of water a day: Done
  • No ice cream or cookies:Done
  • Limit airplane snacking while on work trip (i.e. no buying peanut butter m and m’s or reese’s pieces at the airport!): Done
  • Make good food decisions while on work trip (i.e. limit sugars and high carb foods, limit alcohol, remember those are liquid calories!): Ha ha, yeah right!

Exercise

  • Be active every day for at least 20 min., whether that is hitting the gym, taking a walk, or playing Just Dance 2 on the Wii, every activity counts: Done
  • Record all exercise/activity at fatsecret.com: Done

Other

  • Finish current book: Finished on the plane
  • Don’t back out on friends and wine tasting at the last minute: Oops, I didn’t go
  • Spending Plan for week: Clinique makeup, black capris, wine tasting ($10), lunch out with friends (i.e. no need to buy anything else!): Spent a bit more on makeup, clothes and a purse than I thought. But returning one shirt and the purse this week!

Looking back, eating and drinking and working out on the road

I survived my work trip to New Orleans, and only brought back 3 extra pounds. I am really hoping it is due to my “favorite” time of month. I did not go overboard on the food, I spent most of the days standing at a trade show booth, and I walked back and forth between the convention center and the hotel. However, I did go overboard on the drinks. The first night I was there I added up all the drinks I had over 700 calories in drinks alone, and this was hard liquor plus diet soda. The next couple of nights I kind of lost count of the drinks, and didn’t figure my calories for food either. I thought I would be able to generally keep track of my calories, but I didn’t. I also only got in one workout, and it was  onlyfor 20 min.

So I guess I know what I should concentrate on for this coming week. I’m looking forward to continuing on this journey. I’ve had a good start, and I’m committed to recording my food, counting my calories, and burning the calories off.

Look for my weekly goals #4 very shortly!

i’ve been gone

If you couldn’t tell, I’ve been gone. I had a work trip to New Orleans and got back late last night. It was a fabulous trip, but I so need to “dry” out from it that I hope to be back with my weekly goals recap and a new list of goals this weekend.

Have a fabulous day!

six point five!

That is how many pounds I lost on my first week of really focusing on how much I put in my mouth, and how much is going out via activity. I am beyond excited and now motivated to keep it up.

So, how did I lose 6.5 lbs in the first week? Well I’m glad you asked. I feel like I have always had the foundation of what is healthy, what a portion size is, how vital activity is, etc. I’ve done enough reading and taken nutrition classes in college to know the basics. So I just had to figure out how to apply those basics to my life, to what I do day in and day out, and even to modify what I do. It truly is a lifestyle change. Here are just a few of the pointers I followed in my first week:

  • Track every bite you take. (Yes, even when I eat the whole box of cookies.) I use fatsecret.com, which I find fairly user friendly, and has a large database of food. And you can search by restaurant, food manufacturer, even grocery store. Weight Watchers and SparkPeople always bothered me because it wasn’t easy to find specific items. Plus fatsecret has a BlackBerry app that totally rocks!
  • Track every activity you do, including sitting on your ass! Again, fatsecret.com to the rescue. It will calculate your calorie count for daily activities like sleeping, resting, desk work, standing, etc. aside from “real” exercise. I’ve found that I burn over 3000 calories just by sleeping, working at a desk, and just resting (i.e. watching tv, reading blogs). This is mostly due to my current weight, and as I lose, that number keeps going down. Then you add in your exercise, and bam! I’m over 3500 calories spent.
  • Track your calorie deficits. Yet again, fatsecret.com to the rescue. It has a diet calendar which shows your net calories. For a fan of numbers, this is the coolest thing. I took it one step further and created a spreadsheet to track this and to add up all the net calories. Since 3,500 calories = 1 lb., I can now see how much weight I should have lost based on that. For week 1, my net calories was over 11,000, which equates to about 3 lbs. Somehow I dropped 6.5 lbs, so either that is water, or I’m burning more calories than what it shows. (fatsecret does not calculate that “afterburn” from working out.) But it still gives me a good guideline. If it shows I should have lost 1 lb. and I don’t, I’ll know I screwed up and didn’t write something down. Or maybe hormones are impacting my weight, or stress, or something else.
  • Don’t deprive yourself. I did indulge in some cookies, 12 of them to be exact, in one night. I did indulge in some chocolate chips (2 Tbsp. every night). I did indulge in Chocolate Covered Peanut Butter Pretzels (had about 10). And I did indulge in several Snickers and Baby Ruth Minis while at work. Of course not all in the same day! But the thing is, I wanted something sweet, and I had it. I know I screwed up with the 12 cookies in one night, but now is really not the time to be overly hard on myself. Now some people may say I really need to cut those out, but this is my plan so I’ll do what I want!
  • Adjust your daily routine to fit in exercise and eating well. While I tried to get a handle on my eating habits during the first week, I said no to any invitation that put me in danger of overeating or missing out on activity. I skipped out on wine tasting, skipped out on happy hour and a movie, skipped out on teppanyaki night, so I could prep and eat my own food knowing what my caloric intake was going to be. I know it seems like I am being unsocial, but I had to do this, especially in the first week, to get myself on track. My life and health is more important today than my social life. And as I adapt my lifestyle, I know I won’t have to say no. I know I will be able to enjoy myself with my friends. Seriously, it’s one week, I don’t think my friends missed me too much!

Those are my 5 key points from the first week. I face a huge challenge coming up as I have to travel to New Orleans for work. I am going to have to really concentrate on the choices I make. Last time I went to New Orleans I could not find a satisfying meal, bad for you or good for you. This is definitely not the place to go if you are trying to eat healthy. So, I’m going to do the best I can. And I’m going to track my food and activity (lots of standing and walking!). I’ve found that you may not get exact calorie counts for the specific restaurant, but in fatsecret there is most likely a comparable meal. I should feel confident that I can keep this up while I’m traveling.

I truly believe that I have to be in the right mental state to be able to take on changing my life. I think I have reached that point, and am highly encouraged by my week 1 results. It doesn’t hurt that I have a trip to Hawaii next January already on my calendar and I would love to be healthier and slimmer by then!

Weekly Goals #3

Here I go with week #3 of setting goals. As I mentioned in my week in review #2, I think I was making too many goals to try and achieve, setting me up for failure. I’m someone who is all or nothing when it comes to my goals. Either I achieve them, or I fall short. I don’t take much satisfaction in just making progress, it has to be achieved. I’ve come to realize that as I do these weekly goals, I will get better at them, at writing them out, at learning how to achieve, or take baby steps to achieving. And putting in those baby steps. So let’s see what I can come up with for this week!

Eating

  • Record all food at fatsecret.com
  • Drink at least 64 oz. of water a day
  • No ice cream or cookies
  • Limit airplane snacking while on work trip (i.e. no buying peanut butter m and m’s or reese’s pieces at the airport!)
  • Make good food decisions while on work trip (i.e. limit sugars and high carb foods, limit alcohol, remember those are liquid calories!)

Exercise

  • Be active every day for at least 20 min., whether that is hitting the gym, taking a walk, or playing Just Dance 2 on the Wii, every activity counts
  • Record all exercise/activity at fatsecret.com

Other

  • Finish current book
  • Don’t back out on friends and wine tasting at the last minute
  • Spending Plan for week: Clinique makeup, black capris, wine tasting ($10), lunch out with friends (i.e. no need to buy anything else!)

In other news…

My favorite work trip of the year is coming up! It’s like a reunion for everyone in my profession, and now that I know even more people, I’m sure this will be the best year yet! (And copious amounts of alcohol is always consumed, not by me, by everyone else! I’ve learned my lesson!)

Since last Tuesday, which is my regular weigh-in day, I have lost 5 lbs.! I think much of it is water, but I am very encouraged since I really concentrated on eating well this last week. Tuesday is the day my weigh-in really counts, so we’ll see what it says. 2 lbs a week is my goal, so I’m hoping it will reflect that!

While I haven’t been getting to the gym to do RPM or BodyPump, I have been active, such as walking my dog and doing Wii Just Dance 2. Right now my focus isn’t so much on exercise, but on eating right. When I exercise, I tend to eat more (duh!), but it is more of the wrong kind of stuff. As I figure out what works for me, I think I’ll be able to make healthy choices for workout days. I often will hit the gym at lunch, eat my healthy lunch, and by dinner time stop at the grocery for some ice cream. Not sure why, something maybe I’ll explore.

I still have a bum shoulder and my plantar fasciitis is acting up, but they are nothing that a little bit of treatment can take care of.

Have a great week!

 

 

weekly goals in review #2

Week #2 of my goal setting went a bit better than week #1, but still not completely satisfied. I think I may have set myself up for goal failure though. I set too many! With evertyhing I have going on, I’ve come to realize that I can’t do it all, and can only concentrate on one thing at a time. For this week, it was my eating and recording everything I ate. I started this on Tuesday, after spending Monday talking myself out of eating well and working out. I needed to refocus, and food was the one thing I thought I knew I could be good with. The stress of trying to fit in a workout class, of all the work I have at work, of trying to stay on budget, and being a good friend was just a bit much. So, eating well was my priority this week, and I think I did pretty good.

Exercise

  • Monday: 12pm RPM class – X
  • Tuesday: 12pm BodyPump – 30 min. cardio workout instead
  • Wednesday: 12pm RPM Class – X
  • Thursday: 12pm BodyPump Class – 30+ min. of Wii Just Dance 2 (I was able to burn over 200 calories!)
  • Friday: no goal set but did 1 hour of Just Dance 2
  • Saturday: 10:45am BodyFlow & 12:30pm Self Defense Class – instead did over an hour of cardio, including walking & Just Dance 2
  • Sunday: 1 hr. Cardio – I will fit this in! (writing this post on Sat. night)

Eating

  • Track what I eat daily – everyday but Monday!
  • No ice cream or cookies – had no ice cream, but broke down and had cookies on Friday, grrr!
  • Eating out: ask servers to box up 1/2 of meal before it gets to me – didn’t ask the server to do this, but I did only eat 1/2 of what I got. Well except the cup of garlic soup I had.

Work

  • Plan next steps for 2 big projects – crapola! got sidetracked with a different project

Spritituality

  • Church – check!
  • Finish Work in Progress book – check!
  • Journal – X

Fun stuff (not really goals, just fun things on the calendar)

  • Dinner with girlfriends – check!
  • Dinner & movie night – it got moved to next Monday

That’s about it. Looking forward to the new week!

weekly goals

I’m trying to establish weekly goals. Last week was my first, and while I didn’t really stay on track with all of them, it gave me something to shoot for. So week #2 of setting weekly goals and we’ll see how I do.

{I’ve discovered pinterest! Love finding what other people like and that I can add things to my blog!}

from pinterest

Exercise

  • Monday: 12pm RPM class
  • Tuesday: 12pm BodyPump
  • Wednesday: 12pm RPM Class
  • Thursday: 12pm BodyPump Class
  • Saturday: 10:45am BodyFlow & 12:30pm Self Defense Class
  • Sunday: 1 hr. Cardio

Eating

  • Track what I eat daily
  • No ice cream or cookies
  • Eating out: ask servers to box up 1/2 of meal before it gets to me

Work

  • Plan next steps for 2 big projects

Spritituality

  • Church
  • Finish Work in Progress book
  • Journal

Fun stuff (not really goals, just fun things on the calendar)

  • Dinner with girlfriends
  • Dinner & movie night