Category Archives: goals

NROWL and pizza!

It sure feels like summer around here now!  Hot and humid.  Didn’t sleep well because of that (even with AC).  Dragged my butt out of bed and grabbed a snack before hitting the Y.  Had a piece of Ezekiel bread with hazelnut butter.  I kind of forgot this was in the freezer!  Ooops.

toast

NROLW Stage 3:

  • Romanian deadlift with row: 1 x 6 at 45#, 1 x 6 at 60#, 1 x 6 at 65 #, 1 x6 at 75 #
  • Single leg partial squats: 3 x 6
  • Widegrip lat pulldown: 1 x 6 at 50#, 2 x 6 at 60 pounds
  • Back extension: 2 x 6 at 85, 1 x 6 at 90 pounds
  • YTWL: 3  x 6 with 8 pound DBs (really hard)
  • Stability ball crunch: 3 x 6
  • Reverse crunch: 3 x 6
  • Lateral flexion: 3 x 6
  • Prone cobra: 3 holds x 90 seconds

I have to say that I don’t really get the prone cobra.  It doesn’t feel like it does anything except make my arms tired.  Otherwise it is just laying on the floor LOL!

Came back to oat bran today!  Wanted to mix it up a little bit.  This bowl was made with a mashed banana, cinnamon, and chocolate PB2 cooked in.  Num.

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It’s hot, so I wanted a cool lunch:

shake

Cantaloupe smoothie!

  • 1/2 cup cantaloupe
  • 1 scoop vanilla pp
  • 4 ounces 1% milk
  • 3 ounces POM wonderful juice
  • ice cubes

Tasty!  Served with a bowl of baby carrots.

carrots

The  ecchinacea  is a plant I got from Wayside Gardens, and it is called Razzmatazz.  I don’t know why I started calling it doppelganger, but I still do that.  I think they developed this plant sterile, as none of the seeds sprout, which is really unusal for coneflowers.   They are expensive and one of the reasons I took the plant with me from IL.  It doesn’t seem to get big enough to divide, but I am hoping for that soon.

It was pretty cool to see the Adirondacks and Lake George featured on TV at the Y today.  Lots of us just watched the tube during those segments – lazy butts!  Video intro

John must have read my mind or something, because he didn’t read my earlier post about the pizza, but he started making the wheat crust and used the pasta sauce on it!  I ran out and grabbed some basil from the porch before he put it in the oven.  So delicious.  John is awesome!  200 calorie slice.  I was working while it cooked, so I didn’t do any broccoli to go with it.  Just being lazy here.

pizza1

Regarding my goals from last week, here is how I did:

  1. Stay within calories.  Did really well here.  Just on Friday with some extra.
  2. No cereal snacking!!!  I mean it!!  Success!  Keeping the cereal out of reach did the trick!
  3. 3 weight workouts.  Done.
  4. 2 running days.  Did 3.
  5. 3 biking days.  Did 2 outside and 1 on the recumbent.
  6. Take time to congratulate myself at the end of each day for the positive things I accomplish.  Yes!

Goals this week:

  1. Stay protein bar free, which I did last week.  Must break addiction.
  2. Do a 6-mile run.
  3. Control myself with cashews – they are back in the house.  I released them from banishment 😀
  4. Possible 5K race this weekend.
  5. No cereal snacking again.  Let’s see if I can make it 2 weeks!
  6. Take time to congratulate myself at the end of each day for the positive things I accomplish.

Reflections for the past and coming year.

Another year gone. It goes by so fast! When I look at my post from Jan 1 of last year, I talked about how I lost 30 pounds in 2007 (sounds familiar!). I was eating Nutrisystem foods and getting ready to wean off of them to my own eating style.

During the last year I really accomplished a lot:
1. Started running and began running official 5K races
2. Got into my goal decade of the 130s.
3. Hit 100 pounds lost officially in June.
4. Started and graduated an online transcription course.
5. Really focused on building muscle with strength training.
6. Moved to eating more local foods (meat in particular).

In thinking about goals, I think the reason many people don’t stick to them is that they are either not really attainable or they are not specific enough. You really need to make sure that your goals are specific with a specific plan. It’s not enough to say “I want to get in shape” or “I want to lose 10 pounds”. That goal is fine, but then you have to know how you are going to do it.
So, be specific if you want to get in shape, for example. Think, I will go to the gym X times a week and get in 30 minutes of cardio and 30 minutes of strength training. Then get even more specific with the types of routines you will do. That defines your goal and gives it a plan of action instead of a nebulous idea.

Here are my goals for this year:

1. Do a sprint distance triathlon. Specifics – the tri is picked out for this summer, and I have a 3-month workout plan to follow to do the training.

2. Run a 10K race. Specifics – I will continue with running my 5Ks with intervals and then will start adding longer runs once a week to build endurance.

3. Continue my eating plan. Specifics – I will work on my recipes and plan meals so that I make it as easy for myself as possible to stay on plan.

4. I will hit goal of 135 by doing all of the above.

5. I will donate blood 6 times again this year.

6. Work on my Spanish. I have CDs, I need to use them.

Those are my goals. I look forward to reviewing this post again on Jan 1, 2010!

Unrealistic goals

When you read the stats about how few people are able to maintain weight loss, sometimes I find that not surprising given the attitude that people have.

There is so many posts out there saying,
– Can’t wait until goal, then I am going to pig out (???)
– I will never, ever deviate from the plan, not being 100% is a failure. This sets people up for a binge from which they never return.

– I only lost 3 pounds this month, this isn’t working for me, I’m going to quit

And various other musings. The problem is, weight loss is hard work. Really hard work. And the hardest part is keeping off what you lost. It’s like having a chronic illness, you always have to treat it. That’s not meant to be depressing, but it was a real reality check for me to think of it this way.