Category

Goals

Finding My Way Back: Week 1 Update

 

I did it, I made it through week one with out blowing it. I managed to complete two runs, 1 walk and a day of house cleaning which I think counts as a workout, right? My diet was much better too. It wasn’t perfect, but I didn’t blow it completely either. Here are some of my tips and observations that helped me:

  • I am using My Fitness Pal to track my meals and activity.
  • Protein based breakfast – Each morning I ate a breakfast full of protein. One morning I really wanted an English muffin. I went with whole grain and the protein was peanut butter. That muffin was the only grain I allowed myself that day. While I can’t be completely carb free, I am trying to minimize carbs.
  • Lunch was a Sargento Balanced Break, Yoplait Greek yogurt and a piece of fruit. The protein from the nuts and yogurt kept me satisfied. I did have a protein drink one day instead. I also tried some jerky for extra protein.
  • Dinner was harder – I had meetings/events every night of the week. I generally grabbed something light as I ran out the door. One evening at a PTA event, I ate a slice of pizza. It was so good.
  • I ran out of coke zero (my vice) and didn’t buy any more, so I have been drinking mostly water. I love coke zero, but am trying to break the habit.
  •  I have not had any alcohol. I would love a glass of wine tonight. I think I will do so if I have enough calories left!
  • My goal was to move 3 days – and I did that. This week, I will up it to 4.

It certainly could have been better, but for me it was PROGRESS. I feel as if I can put together a few good weeks, I will be back in the zone and back on track. Thanks for the emails of encouragement. I love hearing from you.

 

  • JA

Where have you been hiding…

… that is what my current self is wondering about the woman who use to be focused on her diet and exercise. She has been lost, and I can’t seem to get back in touch with her.

During the time in life when I lost over 75 lbs, I was in the zone. I mean really in the zone. I tracked everything I ate and I never missed a workout. I started running, which made me feel fantastic and I made great relationships along the way. I looked forward to my workouts and runs with my friends…not just for the accountability, but for the fellowship. Well, for the past year, I have been trying to get back into the zone. I do well for a day or two, then back to the same old habits. Work, injuries & scheduling conflicts, all getting in the way. It has not been a priority.

This week my former co-worker lost his wife. She had been battling leukemia for 3 months, developed pneumonia and couldn’t find her way back. They have a 12 year old son. This hit me rather close to home, as my son is 10. I have my own health challenges. I have been living with Crohn’s disease since I was 23. I have help from my medical team closely managing it. But my weight is a whole other matter. This was something I control. It’s something I use to manage on my own. Now I have managed to let my discipline go. After the events of this week, I have really been thinking about my son. I am hoping this is the swift kick in the jogging shoes that gets me back into the zone. I don’t want something that I could control to be the cause for my bad health.

I used the bone spur in my heel as an excuse. Yes, it hurts to run, so I don’t do anything. But, there are other things I can do, like ride my bike. I do ride it some, but not regularly.  I also can walk, as that doesn’t cause the ankle to hurt. When I was most active, I might miss one workout in a week. But where I really do the most damage, is with food. I still eat like I am training for a half marathon.

I just joined a Facebook group of friends working on getting healthy. I threw out the SOS yesterday and asked them to help keep me accountable. I ate MUCH better yesterday. Today, I got in a 3 mile walk/run using intervals. I did have some pain in the foot, but not too bad. Honestly it felt good to get out and try again. I was super slow and wondered if I ever will get back to my pre-injury pace. I am going to try and update the blog each week with my progress. I am hoping this accountability along with me Facebook group will be what helps keep me focused.

Please share your tips, comment or email me directly if you would like support in your journey as well.

-JA

 

 

MOLO Update

 

Well, it’s been one month since I talked about starting over.   Let’s review my S.M.A.R.T Goals and see where I am with them.

GOAL #1: Eat a protein based breakfast. Most mornings, I eat a carb based breakfast or skip it all together. If I commit to eating a protein based breakfast, I will be off to a great start each morning.

Update: On a scale of 1-10, I will give myself a 8 on this one. I have focused on eating protein for breakfast, but there have been a handful of days that I opted for a carb instead. I am  happy with the progress on this one!

GOAL #2 Drink 32oz of water. As I said before, I would like to drink 64oz, but I have to be realistic. I am starting with 32oz and will build on that.

Update: On a scale of 1-10, I will give myself a 5 on this one. I started off great, but then find myself opting for the Coke Zero instead. I know, I know. I need to kick that bad habit!

GOAL #3  Move at LEAST 30 minutes a day. On the days I workout, I easily get an hour. But there are days when I don’t do anything at all. On those days, I need to move at least 30 minutes, but will shoot for 60.

Update: On a scale of 1-10, I will give myself a 7 on this one. I have been moving a lot more since the challenge started but on some days I haven’t moved at all. Our family has gotten in the habit of going for walks most evenings and that has helped me so much. But there are the days that I let life get in the way.  And yes, I mean I let it. There is really no excuse. I should make time to move 30 minutes a day.  

Goal #4 Sleep 7-8 hours a night.  I don’t know if it’s age, stress or what, but I don’t get enough sleep. I toss, turn and deal with insomnia most nights. This one will be tough, but I am going to focus on it. I will disconnect from technology an hour before bed, and read instead. I will also make sure I am in bed early enough to get 7 hours of sleep.

Update: On a scale of 1-10, I will give myself a 9.5 on this one. I am going SO much better getting my sleep.

This wasn’t a S.M.A.R.T goal for me, but for Lent, I have been focusing on not eating between meals. I am a habitual snacker, especially when I am sitting at the computer. I have cut that completely out the past week, along with candy. I really feel good about this change! I know if I can continue it and focus on my S.M.A.R.T goals, I will see results. With 3 weeks left in this challenge, I am going to put extra focus on moving and drinking water.

Did you make goals? How are you coming with them? Email me at jennifer.alameda@embracingahealthylife.com and let me know.

 

JA

 

S.M.A.R.T Goals

 

Yes, I am still here. I have been on a bit of a hiatus, because I left life get in the way. I started a new career last year and it has taken so much of my focus.  Between work, an ankle injury and being perimenopausal, my body is all out of whack. I am sluggish, tired and have added unwanted pounds. Through Baby Boot Camp, I have started the annual M.O.L.O 8 week fitness challenge, hoping it will get me refocused on my health and wellness. I am planning to track my journey through M.O.L.O here on the blog. This will help keep me accountable, and perhaps will help some of you with some of the best tips I receive.

The first thing I needed to do was to create some goals for the challenge. Not just goals, but S.M.A.R.T goals. These goals should be Specific, Measurable, Attainable, Realistic and Timely.  Rather than have a goal that says ‘drink more water‘, my goal will be something like ‘ drink 64 oz of water each day’. It also should be realistic. If I am honest with myself, I won’t drink 64oz of water today. So, I am starting with a realistic goal of 32oz. If I can easily do that, I will add 8oz to my daily goal until I get to 64oz.

Here are my goals:

  1. Eat a protein based breakfast. Most mornings, I eat a carb based breakfast or skip it all together. If I commit to eating a protein based breakfast, I will be off to a great start each morning.
  2. Drink 32oz of water. As I said before, I would like to drink 64oz, but I have to be realistic. I am starting with 32oz and will build on that.
  3. Move at LEAST 30 minutes a day. On the days I workout, I easily get an hour. But there are days when I don’t do anything at all. On those days, I need to move at least 30 minutes, but will shoot for 60.
  4. Sleep 7-8 hours a night.  I don’t know if it’s age, stress or what, but I don’t get enough sleep. I toss, turn and deal with insomnia most nights. This one will be tough, but I am going to focus on it. I will disconnect from technology an hour before bed, and read instead. I will also make sure I am in bed early enough to get 7 hours of sleep.

Ok, so mine are out there for everyone to see. If you see me,  please ask me how I am doing with these. I need accountability.

Do you want to join me? You can add them below or send them to jennifer.alameda@embracingahealthylife.com. I will help keep you accountable too!

Have a S.M.A.R.T. day!

-JA