Changes...

My apologies for my lack of posting this week.

But in my defense, some major things happened.

1. Le Boyfriend was in town, and that always throws off my schedule

2. Le Boyfriend proposed to me, therefore becoming Le Fiancé

cue the happy dance

What better motivation do you need to get into shape than to fit into a wedding gown??

So I have been transitioning from getting fit to meet someone to get fit to keep the someone to get fit to marry the someone. 

This is exhausting. But a good exhausting. The kind that makes you want to accomplish your goal.

In preparation for this, my schedule for working out looks like this:

Monday- Run

Tuesday- Run

Wednesday- Run or Crossfit

Thursday- Zumba

Friday- Run

Saturday- Zumba or Crossfit

Here are some additional links for those of you who are looking to get into shape before walking down the aisle.

Buff Brides

Get Fit Moves

Workout for Brides

Resolution 2012

I've been thinking a lot about what I'd like to accomplish in 2012. Last year was a bit of a disappointment in the health and fitness department. I had two main goals in mind for 2011: to complete an Olympic-distance triathlon and to run a sub-2-hour half-marathon.

I managed to do neither of those. My bike training was derailed by a cranky illiotibial band in my left leg, and that half-marathon didn't happen thanks to some really painful tendinitis in my right knee. And now I'm dealing with a sprained ankle. Throw in some flare-ups of the bursitis/tendinitis in my left shoulder that I've been battling for a few years, and 2011 just was not fun in the training department.

So, goal #1 for 2012: Get healthy and avoid injuries.

My ankle is healing quite well, but I've put myself on a self-imposed running hiatus until March, no matter how quickly it heals. Prior to doing any running, I'll get back in the gym and do all of those leg strengthening exercises that my physical therapist showed me.

I had briefly entertained the thought of doing something like running a marathon for my 30th birthday -- which is, unfortunately, rapidly approaching -- but training for that in the next few months is just asking for yet another injury. Which is the last thing I want.

So instead, I'm going to take it very, very slowly.

Goal #2: Commit to strength training.

This is super important to achieve goal #1. Also, I really like the results I see in the mirror when I strength train. I just need to do it more consistently.

Goal #3: Run a sub-50:00 10K by the end of the year.

I think a 10K will be a good distance to shoot for this year, since I'll be starting off to a slow start. It's a long-ish race, but it doesn't require the mileage that a half-marathon does. I ran a 52:17 in October and wasn't all that well trained for it, so I think this is doable. But I will absolutely drop this goal if training for it gets in the way of goal #1. Avoiding injuries is the priority.

Goal #4: Race a 200 butterfly

I've been thinking about this one for a while, as my butterfly stroke has felt pretty good in the water. I can certainly swim a 200 fly, but I'd like to train properly and actually race it well. At my last swim meet, I swam a 100 fly, and on that last lap, all I kept thinking was thank goodness I didn't sign up for the 200. So we'll see if this happens. But it's a good goal to shoot for, I think.

Goal #5: Eat less ice cream.

I say this as I sit here polishing off a pint of Haagen-Dazs. I am constantly complaining that I can't lose those last 5-10 pounds, but then I also often end my night with a bit of ice cream. The two are probably closely related.

These are just a few of several goals I've got in mind for this year. What are you hoping to accomplish in 2012?

Back on the wagon

Hey there!

You know, during this break that I had from writing on here, I found myself wondering if it did me any good. Writing on a healthy living blog can be a challenge, especially when you aren't doing the "healthy living" you are supposed to be preaching about. 

I have a confession to make. 

I fell off the wagon.

Here is a picture

Urgh

But then, I went to Spain for the summer with my study abroad kids.  And something weird happened. I was walking 6-7 miles a day (I had a million and a half errands to take care of everyday). I was eating smaller portions because I didn't have time to eat big meals. And I made sure to include a ton of fruit in my diet.

And guess what?

I came back 27 lbs lighter.

Me and The Man

Now here is the thing. I came back to real life, and a full time job where I can't just pick up and walk 6-7 miles. I was searching for a place to live, I start seeing someone and life took over again.

Right now I am in the awkward phase where I keep losing and gaining the same five pounds over and over again (Oh, and let's not forget the Holidays. They get me every time!) And Le Boyfriend doesn't help because he is a major chocoholic and candy guy. 

What is a girl to do??

Instead of crawling in my bed and covering myself in blankets, I have decided to be a mature adult and attack. 

I am going to cook healthier meals.

Go to yoga once or twice a week

Play volleyball once a week.

Go to Zumba twice a week. 

Swim once or twice a week. 

And I am going to walk more. 

And when the weather gets warmer I am going to ride my bike to the store.

Anyway, the point of all of this is that I am absolutely thrilled to be back here, writing and having some accountability of my health goals.

I didn't write any New Years Resolutions, because I always feel like a failure when I don't do them. 

Instead, I am making a goal for healthier living.

Glad to be back.

Wait, its JUNE??

(Just as a warning, this post is a smorgasbord of thoughts)

How was everyone's Memorial Day Weekend?

Hope you all had a fun time. I spent the weekend at a lake in Maryland (Deep Creek Lake). I go every year with a group of friends and we rent a house and have all sorts of fun.

 Aren't we a good looking bunch!

Anyway.

At one point during the weekend, a bunch of us were sitting in the hot tub, commenting on how much weight we gained during the weekend (for some background info, there is candy everywhere. Chocolate chip cookies, trail mix, Cheeze Its, lemonade, cupcakes, pie....and then we have our regular meals).

Thankfully, I only gained two pounds. Which are coming off as soon as I go running this afternoon.  

Which leads me to my next point: I am starting the Couch to 5K program again. I did this a few years ago and was really successful (I had to stop because my knees started to act up). I never officially ran a 5K, but I was doing it regularly at my gym. This time I want to run in the Tunnel to Tower 5K in New York City on September 25th. So I have plenty of time to get my knees in running shape.

Speaking of goals, I started to freak out this morning because it is June 1st and I have not accomplished any of my fitness goals. Where has the year gone?? I told myself in January that I was going to be much lighter when I went to Spain this year. False. I am just a little lighter. So...I leave for Spain on June 27th and for the next 27 days, we are in full fitness mode. My new goal is to reach my goal weight by my birthday (if not before), which is November 27th. That should be plenty of time.

 In closing of this very random blog entry, my friends and I have a saying about working out during the summer. We call it Summer of Hot Bod. 

Everyone, please join me in welcoming Summer of Hot Bod (take four!). 

This year, we will be successful!

Add That to the List of Things Mom Was Right About

 http://www.410bc.com/wp-content/uploads/2011/01/wisdom.jpg

My mom is one of the most genuinely nice people you’ll ever meet. Honestly, she is probably a little too nice! Even when someone is truly in the wrong, my mom is still trying to see things from their point of view. She always gives the benefit of the doubt. "I bet you misunderstood," or “You don’t know what they are feeling,” she’ll say…statements that can quickly drive me up a wall when (per usual) I feel I’m right and they are wrong. 

She works hard but rarely complains. She is driven even when she is worn. She doesn’t raise her voice and it’s hard to get a rise out of her…. and you know as the baby girl, I tried my best during those rock ‘em, sock ‘em, early teen years.  

But with that kind spirit, come those little life lessons she is forever trying to teach my brothers and I. Well, mainly me. My brothers are also a bit too nice for their own good. Single ladies take note! Nice guys available! But back to those life lessons…others might call them cliches, but because she truly lives by them, I just think of them as her “mom-isms”.

One of those mom-isms that she is constantly exemplifying – doing something for others is doing something for yourself. That’s the thing about my mom though, she will do nearly anything you ask. She will do things even when you don’t ask. She is thoughtful and creative, and when those qualities combine, beautiful acts of kindness generally abound. She is forever the “just because” lady. If you doubt me, check out the decorative paper covered envelope I received today (for no reason whatsoever) with a gorgeous new blouse inside. Take a gander at my favorite pup who had a bow around his neck when I pulled up at my parent's house last week, just because a floppy-eared dog with a big red bow would make me smile. Or ask our own Ms. Ashlee about her wedding photos, both taken and scrapbooked. 

The thing is, she doesn’t do it for thanks. It’s just her natural tendency to be kind and she loves doing things for others.

I know mom is right about this one and it’s a dimension of myself I’m constantly working to improve - more random acts of kindness and more selfless service. On that note, I’ve decided to take part in Random Acts of Kindness Week (which just happens to start on Monday!).     

You might be thinking, “Meg, what does this have to do with healthy living?” Don’t worry - In true Type A fashion, I’ve got a diagram for you!

My favorite random acts of kindness are those that are anonymous. There is just something so special about (possibly) lighting up someone's day when they aren't expecting it. I still remember one of the first times I did something for someone else anonymously and did it "just because" a la my mom. I also still remember the magnificent feeling that came along with that gesture. Being that it's been about 5 years since that random act of kindness and probably that long since I spoken to those involved, I'll lay it out there. I used to have an acquaintance from church who worked as a companion for an adult man with special needs. My acquaintance would spend each day with him, out and about. I would run into them all over the place: the student church building on campus, local bookstores, sipping hot chocolate at coffee shops. Though the man had never spoken to me, I knew his name because I would always stop to greet my acquaintance and I would also greet him. It quickly became apparent how much this man loved puzzles and coloring books. However, I noticed one day how he was always using the same coloring book and it was getting quite full from frequent use.  I decided to buy him some new coloring books and  puzzles, and I left them in the church building on campus with a card attached for my acquaintance noting who they were for, but not acknowledging who they were from. The delight I felt when I saw them later that week, new gifts in hand, was immeasurable. It's a feeling I regret not having more often.

So for one week, I'm going to put forth a valiant effort to offer more random acts of kindness each day. I recognize that it may appear kind of sad that I have to make this a goal...but I figure practice makes perfect, right?

"When I was young, I used to admire intelligent people; as I grow older, I admire kind people." - Abraham Joshua Heschel

Links to Health:

Will Insurers Have to Offer Free Birth Control

Eggs Now Lower In Cholesterol

Diet Soda May Increase Stroke Risk

Moms React to Study Linking Working Mothers to Childhood Obesity

Maximize your function!!

We are so excited to announce that we have a new Friday contributor! She posted in January and we were very impressed with what she had to say...without further ado...here is Alina!
**********************************************************

Oh...this is very exciting to me! Aside from my guest post last month, this is my first time "blogging". And I'd like to say a big THANK YOU to all you girls who are including me in this endeavor!

I'd like to start off by explaining a little more of what I do professionally and how I have tried to translate that into my own life. You can read my profile for more info about myself, but I am a physical therapist, or "PT". Most everyone thinks of massages or painful exercises when they think about PT, but my job in an acute trauma hospital is a little different...

Physical therapy can be a quite challenging when you just got out of surgery that morning...or when you broke both arms and both legs...or when you got shot in the back (yeah, in Houston we see a lot of those actually)...or when you have cancer and the chemo is making you sooo tired...

We PTs at the hospital focus on the basics - getting out of bed, sitting up for 15 minutes, going to the bathroom by yourself, taking a walk in the hallway, going up a flight of stairs...

I share this because my job has taught me quite a bit. I've learned to be more:

1) GRATEFUL - When I really stop to think about it, it is a sheer miracle that my body is working as well as it does. There are a TON of systems that have to work together so perfectly or you can be in big trouble. It makes me want to take care of this great gift we've been given.

2) RESOURCEFUL - At a county hospital, we don't have a lot of fancy or expensive gadgets. You have to use what you've got. I always look longingly at this awesome fitness center down the road, but I can't afford a membership right now. However, I can seriously (if I'm motivated enough) give myself a kick butt work out - without equipment or even a lot of time. There are ideas everywhere - internet, magazines...I like to ask my friends if they have a favorite exercise and then try it out. Next week I plan to post my most favorite and (in my opinion) efficient exercises.

3)CREATIVE - When something doesn't work, try something else. When a patient can't stand up all the way by themselves, I'll have them scoot up and down the bed. If I don't have time to to go for a walk, I can do 3 strength exercises in about 15mins (without getting very sweaty!). Instead of going out for ice cream with one of my girlfriends to catch up, how about a long walk? I think there are always ways to fit your health in and something is always better than nothing.

Work will always be work, and of course, there are aspects of my job that I could definitely live without. But helping people accomplish their goals and maximize their function (no matter what that level of function is) is pretty rewarding. I'm still working on the above mentioned characteristics, but I know that when I feel I'm "maximizing my function" I am enjoying life to the fullest!

January in review (plus the giveaway WINNER)

At the beginning of this month I shared with you my New Year's Resolutions. Now that the month is over, I can't wait to show you how I've been doing!

One of my resolutions was to lose 50 pounds by 2012. I broke that huge goal into 12 mini-goals: to lose 5 pounds a month. I also made the goal to workout at least 3 times a week.

I'm so happy to report that I have been sticking to my goals and am quite on track. I've been doing Couch to 5k and strength training 3 times a week and Zumba once a week. I've also been strictly following Weight Watchers, tracking all my food and sticking to my points allowance. I've been eating a lot of fruits and vegetables (about 7-8 servings a day) and have eliminated all liquid calories from my diet.

So what did all that get me?

I have a lot more energy and I generally feel better.

Plus...

I've lost 9.5 pounds!!!!

Here's what my month of weight loss and workouts looked like:

On to other business...

Did you try Laughing Cow Cheese yet? Well, a lucky one of you will be trying some soon. Who is it?????

Congratulations, Sarah!!

Sarah said: "Ok, I love your post and am super excited to try laughing cow cheese! I don't have any New Years resolutions...so they are going great!"

101 in 1001

As I mentioned in my post last week, I have been working on a 101 in 1001 list. Actually, I started it on Tuesday (I thought 01/11/11 was a cool start date). Basically, the premise is to set 101 goals or tasks to accomplish in 1001 days. Obviously, this is right up my alley.

As I’ve mentioned time and time again, I think of healthy living as a lot more than just eating healthy and working out. In my world, it encompasses so many other facets. I feel that having hobbies or creative outlets, setting goals and feeling accomplished, and finding activities that foster emotional, mental, and physical health, are all part of healthy living. Because of this, I thought it might be fun to share my 101 in 1001 list.

You’ll find a mix of educational goals, organizational goals, fitness ventures, travel dreams, and opportunities to do things for others (obviously also throwing in fun things for myself!). I tried to determine tasks, as the directions instruct, that are attainable but require a stretch to accomplish. You’ll see day-to-day items and long-term goals. I’ve already started on a few  and hope to have something to cross off my list soon!

.:My 101 in 1001 List:.

Let me know if you have a 101 in 1001 list, so I can follow along on your progress!

Links to Health:

Warm Up with this Low Fat Potato Cheese Soup Recipe

UK Paying Citizens to Slim Down

Germy Mistakes You Make Everyday

Suggestions for Fabulous Kitchen Gadgets

New Year, New Goals (part II)

Well, the Holiday season is officially over. I don't know about you, but I'm definitely feeling that post-Holiday depression. Just the thought of beginning to take down my Christmas decorations makes me want to take a nap! So instead of doing all that not-so-fun stuff, I'll blog!

Last week I shared with you my New Year's resolutions. Here they are again:

1) Be a more patient wife and mother.

2) Try harder to give others the benefit of the doubt.

3) Be more charitable.

4) Give more offerings to the church.

5) Institute a permanent Family Home Evening night and stick to it.

6) Be a better friend.

7) Figure out a way to tell my toddler "no" a little less often.

8) Lose this baby weight.

9) Join a gym and go 3 times a week.

10) Try new foods (vegetables).

Now, I realize some of these are a little vague and difficult to measure (Stephen Covey would not approve). I mean, if I ask my husband if he thinks I've been more patient, he had better answer "yes" if he wants dinner. Ha! Just kidding... sort of.

Stephen Covey, in his book The 7 Habits of Highly Effective People, says that "an effective goal focuses primarily on results rather than activity." He goes on to show how to properly write, order and manage goals. Quite frankly, that takes the fun out of it for me, so here's my much briefer version of Covey's goal setting techniques, using my goal to lose weight has an example.

Define the goal. "Losing weight" is not enough information. I need to know what I want to accomplish (how much weight I want to lose), how I'm going to accomplish this, why this is important, when I want it done, and who is going to help me.

What? (What exactly do I want to accomplish?)

I want to be the weight I was before I had kids, therefore I want to lose 50 pounds. (whew! just typing that is hard!)

Why? (Why is accomplishing this important to me?)

I want to be a healthy wife and mother. I want to set a good example for my girls of positive self image and healthy eating. I want to have enough energy to keep up with them. I want to fit into the clothes that fill up my closet.

When? (What is my deadline?)

I want to accomplish this goal by the end of the year.

How? (How am I going to accomplish my goal?)

Join a gym with child care and go at least 3 times a week. Join a group-exercise class. Journal food. Write weekly menu plans. Seek support-tell everyone!

Who? (Who is going to help me?)

My family and friends. All of the SMMWR readers and contributors.

Mini Goals. A big goal needs to be broken up into smaller, bite-size goals to be celebrated. This will keep the morale high and the motivation flowing. My mini goal is to lose at least 5 pounds a month. Suddenly 50 pounds in one year doesn't seem so daunting!

Alright, one down, nine to go! I'm off to organize the rest of my goals. See you next week!

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In an effort to keep myself on track, I'll be sharing my weekly meal plans with you. Please feel free to holler at me if I try to sneak by without sharing because that probably means I didn't do it!

What we're eating for dinner this week:

Monday: Stir-fry with beef, snow peas, and carrots.

Tuesday: Parmesan chicken with roasted green beans and potatoes

Wednesday: Spice-rubbed fish with lemony rice and peas

Thursday: Roasted chicken with herb rub and whole-wheat couscous

Friday: Whole-wheat pasta with sriracha marinara and turkey meatballs

Saturday: Homemade whole-wheat pizza

Sunday: Roast beef with potatoes and carrots

To a New Year!

My apologies for not posting on Wednesday, I was struck with the 24 hour flu bug that has been going around. But rest assured, I am feeling much better.

I know that we have all written about our goals for 2011. And I know that it is a common thought that although we make these goals and resolutions, come mid-January, we have dropped all thoughts of resolutions and continued with life as though we never gave them a thought.

That is going to change for me this year. I honestly don't remember what resolutions I made last year. Probably something about getting a job, losing weight, and perhaps in the back of my mind, getting married (hey, I hit two out of three! And no, I did not get married).

But this year, I am making specific goals that I want to look at every month and keep myself on track. So. Here we go.

1. Limit my eating out to once a week. Honestly, I could eat out every night. This will ensure that I save money and stay on track!

2. Get my finances in order and on a get out-of-debt plan. My students loans are a-calling. Ouch.

3. Workout at least three times a week. I am giving myself a little leeway with this one. Sometimes I have really stressful weeks...but my goal is to do some type of working out every week. This includes going to Zumba, taking a walk outside or going to the gym. I like options.

4. Get my grading life in order. I am tired of bringing my grading home. I am going to get organized so that I can do everything at my desk at work (this is conveniently timed, because I start a new quarter on January 12th!)

5. Tracking my eating. I know how to journal. Its just a matter of actually doing it.

And last but not least:

6. Be more adventurous! I want to travel more, see more, and do more. No plan on that yet, but things are coming together...

But...

Even though we make these goals, I think the most important thing to remember is to have a Happy and Healthy Year!

Good, Better, Best…You Know the Rest

With 2011 right around the corner, it seemed as good a time as any to make some changes and plans.  I had a great year, but there are some changes I'd like to make. I realize many people consider New Year’s Resolutions to be lame or daunting, and most resolutions are generally forgotten by February 1st. Not me. I love them. While I realize a fresh start can happen at any time, there is something so comforting about knowing bad habits are behind you and the future is wide open.  

I think that the reason a lot of people don’t succeed at (and inevitably decide that they hate) New Year’s resolutions is because they are not setting achievable goals. I make a numbered list of resolutions. If the list becomes too long or too vague, it morphs from a plan for the future, into a hope for the future. Keep it as a plan…something you WILL do. Additionally, when making resolutions, I try to evaluate and combat possible excuses (which, as you’ll notice below, includes admitting when you have made excuses in the past, to avoid doing something similar in the future). I can see now that this post is going to give you yet another glimpse into my personal neurosis.

One of my main resolutions for 2010 was to cut our ALL soda. Done and Done. What is great about that resolution is that it was something that seemed so impossible. I was THE soda queen. Cutting out soda cold turkey and completely was a success in 2010. With that success will come the expectation and (hopefully) achievement of further successes in the coming year.

While I’m not hoping for any miracles in 2011, I do plan to continue to work on improving my emotional, mental, and physical health with the New Year.

Simply put – keep getting better.

So how do I plan to get “better”?

1.     Finally incorporate Clean Eating into my overall lifestyle

·      I’ve read the books, magazines, and articles. I have made recipes. I really have no excuse not to make this lifestyle change, other than pure laziness…. and that is not my style.

·      This is #1 for a reason. Remember that. Stay focused.

2.     Complete the “Whittle my Middle” – 30 day Challenge in January

·      Take before and after pictures to see any progress

·      Do with husband for encouragement and habit

3.     Complete a triathlon

·      Shin splints and knee pain sidelined training in 2010. Stretch properly when training to avoid flare-ups. 

·     Work with and stick to an appropriate training schedule

4.     Read a book on and develop a working knowledge of Photoshop CS5

·      Avoid using action sets when possible

5.   Spend more time scrapbooking

·      It clears my head and sparks creativity 

6.     Combat wanderlust – travel somewhere new and incredible with my husband in 2011

·      Make time for it.

           

 

- December 2010-

Happy. Healthy. Constantly Improving Overall. 

-In 2011-

Keep it up. Work Hard. Be My Best. 

  

Do you like New Year’s resolutions? 

Will you be making any for 2011?

Links to Health (New Year’s Style!):

Do New Year’s Resolutions Really Work?

The Best and Worst Fitness Trends of 2010

A Year’s Worth of Healthy Recipes

Top Health Headlines of 2010

How to Make a Resolution a Success

A Good 2010 Resolution Recap

New Year, New Goals (part I)

2010 is coming to a close just as quickly as it came. My family has had several life-changing events this year, including my husband's major career change and the birth of our second daughter. I'm very excited to see what 2011 has in store for us!

I've never been one for New Year's resolutions, mainly because I could never see the point. It's not like after the New Year you are magically a different person ready to do the things you couldn't do before. (I guess one thing I could resolve to work on is my cynicism.) But this year I'm going for it. I'm going to treat 2011 like a fresh slate, pretend I AM a different person, and do my best to change some things.

Here's my top ten....

1) Be a more patient wife and mother.

2) Try harder to give others the benefit of the doubt.

3) Be more charitable.

4) Give more offerings to the church.

5) Institute a permanent Family Home Evening night and stick to it.

6) Be a better friend (all of mine will tell you I am horrible at keeping up with them).

7) Figure out a way to tell my toddler "no" a little less often.

8) Lose this baby weight!

9) Join a gym and go 3 times a week.

10) Try new foods (vegetables).

There you have it. My list. Now I need to setup some mini-goals for each of these and some timeframes and I'll be all set. But this is a good start. After all, a goal not written is only a wish.

What are some of your New Year's resolutions?

10 in '10 Wrap Up

As I approach the end of my (second) 10 in '10 challenge, I am able to personally reflect on the progress I have made these last couple months. I accomplished much of what I wanted to and my goals helped me stay on track as I maneuvered the holiday season. Some weeks it all seemed too much, but in the end, I know it helped and contributed to an overall healthy lifestyle. Goals and accountability always do. I plan to have some major goals for 2011 (would you expect anything less?) and will share them all with you next week. Do you have any goals in mind for the New Year?

In the meantime, family time and sweet treats are calling my name. Merry Christmas to you and yours!

10 for '10 Midpoint Checkin

 If you recall, in late October I started a 10 for ’10 challenge, and set healthy goals for the final 10 weeks of the year. Well, we are at the midpoint right now, so I thought an accountability check-in was in order.

All of my goals are slightly off after a week with family for Thanksgiving, but rather than beat myself up about it, I always allow myself an opportunity to make up a missed workout (or two). Honestly, that is something that was initially hard for me. In the past, I would tell myself, “Well, you missed it. You stink. You fail.” But I made a conscious decision in the last year that thinking like that didn’t benefit anyone, especially me. I had to find a middle ground though…I can’t go into goals thinking “I have a pass if I mess up, it’s no big deal,” but I also can’t beat myself up for a misstep.  

With my goal of swimming laps once a week, I have been doing pretty well. Not perfect…but pretty well. But let me tell you, as the temperature drops here in Florida, it becomes harder and harder to get myself to the gym for laps…because I immediately start dreading the walk back to the car with wet hair. But I know that the payoff (a totally physically draining workout) will be worth it.

My goal of 3 cardio and 3 strength workouts has been going good, but my goal of attending 5 yoga/pilates classes is quickly heading in a bad direction. I am bummed to say that 5 weeks in, I haven’t been to one of either! I need to get on the ball with that. I still haven’t been to another swim stroke clinic, so that is on my December to-do list as well. I have been reading a book on Clean Eating, but I imagine that I will be put to the side for the next two weeks, as I’ll be in the midst of final exams. There will be plenty of time at toward the end of the month to wrap that up though.

Some lessons I’ve learned in the past few weeks:

-Constantly trying to beat my personal record (PR) while running is what drives me to despise running. I need to focus on running for the workout, not running for the PR.

-I need new sneakers

-Food journaling 4 days a week is much more time consuming than I remember

Links to Health

Calorie Burning Cold Weather Activities

Three Ways to Change Your Life in One Minute

Next Day Turkey Soup Recipe

Wendy’s Introduces Natural Fries

Risotto Recipe with Turkey Mushrooms and Peas

Gymtimidation

When I step out of my comfort zone, there are always those first few instances where the situation isn’t 100% comfortable. The first time I try a new group fitness class, I feel like I am constantly 5 steps behind and everyone can tell. When I first started working out with free weights, I felt like I was in a “girl free zone” and I was entering man territory. Yet with both of those situations, after a time or two, the “gymtimidation” was gone. It wore off quickly. I was comfortable. I knew what I was doing and I knew nobody was paying any attention to me anyhow if I didn't. The only time I haven’t gotten comfortable quickly and easily is with swimming laps. 

  

First and foremost. I love swimming laps. I love being in the pool and the workout I can get . If could guarantee that I’d be alone in that old olympic-sized, I’d swim laps every day. But drop one other body in the pool and I start convincing myself that the workout is less enjoyable. Drop another body in the same lane as me and I quickly start trying to convince myself that my workout is over.

Your probably thinking I learned how to swim late....but you'd be wrong. I grew up with a pool in my backyard. I was definitely a water baby. Most of my first memories are in the pool. However, I never learned proper stroke technique. With two big brother’s (who ridiculously enough were on the swim team), I was of the “drop her in and see if she can do it” school of thought. I learned young, but I never learn right. For nearly two decades I could hop in the pool whenever I wanted and I never had to think about how I looked, if I was in someone's way, or if people noticed how frequently I had to take a break.

My entire life I have swam under water. Only in the last year have I learned the proper techniques for freestyle, backstroke, etc. And let me just say this, they are a lot harder than swimming like a fish. While I try to convince myself that just like in group fitness classes, nobody cares enough to pay attention to how ridiculous I look…I cant make myself believe it. That’s part of the reason I have to set weekly swim goals – because I know if I didn’t, I probably wouldn’t go…and I’d be missing out on a great workout and an opportunity to improve.

When I'm unsure about something new, I usually just jump straight in (metaphorically and physically). I'd rather just get it over with, than feel the cold water on my toes and have the opportunity to chicken out. But that doesn't mean it's any less intimidating the next time.

How do you deal with low self-esteem when it comes to sports, workouts, or anything else for that matter?

Links to Health:

Fewer People May Get Flu Shots This Year

Quick Ways to Detox Your Kitchen

Five Healthiest Foods for Your Buck

Healthy Pecan Pie Truffles

Get a Full Body Workout in 6 Minutes

Some Support...

In the past, we have talked about setting goals. We have talked about eating right and working out regularly. We have also mentioned setbacks and how to get back on track.

But my mother mentioned something to me that I don't think we have talked about.

Supporting each other.

Do you have a support group? Or at least someone to be there to be your cheerleader, your shoulder to cry on and your go-to-person for crazy ideas?

For some, the support group comes from a formal group, such as Weight Watchers or TOPS. For others, it is someone you run with, someone to just get you out the door. Others turn to blogging to get support, like Michelle, who is totally rocking the weight loss. I have even heard of people who use Twitter to lose weight and in an instant allow the world what they weight, what they ate, and how much they worked out. A world of people to support them.

But why do we need support groups (or people)? Is it the accountability? Is it the way they make us feel when we succeed...and when we are failing (we need them for both)?

For me, I find that I feel so much better when I can tell someone that I screwed up. It is a fresh start for me, a new beginning of possibilities. And the possibilities are that I will succeed this time. And my support group believes in me. They are there, cheering me on, and picking me up when I need it. Sometimes they can be a little harsh, but I know they do it because they know that I have the potential to do great things.

And when I tell them that I have succeeded in a goal...that is a fantastically wonderful feeling. Its like I am soaring. And it keeps me going...

Do you have that?

Final 10 for '10

We all know I am a goals girl. I find I am more successful at things when I have a goal in mind. As we are approaching the end of the year, I decided it’s time to set some guidelines to get myself through the holiday season.

In January I did a health and fitness challenge called 10 in ’10. The premise was setting healthy lifestyle goals to accomplish during the first ten weeks of the year. You can read about my original goals here.  

Because we are in the last ten weeks of the year, I thought it might be a good time to do a similar challenge to wrap up 2010. In fact, most of my goals will be the same (with the addition of a few new ones). I was doing really well with them in the spring, but they somewhat fell by the wayside over the summer because we did a lot of traveling. 

Here are the goals I will be working to meet over the next ten weeks:

Goal 1: Swim laps at least once a week

Goal 2: Maintain a fitness schedule of at least 3 cardio and 3 strength sessions a week

Goal 3: Go to a swim stroke clinic

Goal 4: Read a new book on clean eating

Goal 5: Food journaling at least 4 days a week

Goal 6: Go to Yoga or Pilates class at least 5 times

Goal 7: Try a new recipe from Clean Eating recipe

I like to set goals that I have to work hard to achieve, but are not impossible to achieve. You will never hear me say that my goal is to lose Xlbs in a certain time period. I can't control what my body does...only what I do. I am going to be working to achieve these goals while traveling in and out of town for holidays, conquering exams, and battling wintertime laziness.

I’ll be updating with my weekly blog posts to hold myself accountable. If anyone wants to join in and set health/fitness goals for themselves, let me know!

Do you have any goals to help you through the holiday season?

Links to Health:

Dr. Oz Offers a 28 Day Plan to Eliminate Soda From Your Diet

Halloween Candy Breakdown

Roast Your Pumpkin Seeds for a Healthy Treat

Excuse Proof Your Workout

Clean Chicken and Asparagus Stir Fry Recipe

Progress

I have a series of questions that I ask myself every once in a while, and I wonder if you ask yourself these same questions:

1. Why can't I just wish myself thin and healthy?
2. Why do I sabotage my efforts?
3. Why did I just eat that?
4. Why is this so hard?

I have had success in my "healthy living" goals. I've lost weight, fit into that pair of jeans, eaten more veggies and fruits. And yet, just as I am getting comfortable (which is probably the problem), the weight starts creeping back up, the jeans don't fit quite as well, and veggies and fruits are replaced with chocolate and ice cream.

What is it about healthy habits that make them so hard to keep? I feel better when I exercise and eat well. I know that keeping those habits will make the difference when I get older. Yet, as soon as I feel a little success, I reward myself with a little "something" (insert your "something" of choice).

So, how do we accomplish our goals? How do we tell ourselves that we are a work in progress and we need to stay consistent? The brain understands it, yet somehow, as my hand is reaching for a chocolate candy, there is some sort of disconnect.

Well, I did a little research and this is what I have found about making and keeping goals:

1. Make goals that can actually be achieved. Sure, I want to look as good as Jennifer Aniston, but that ain't gonna happen (we have totally opposite bodies types). Instead, shoot for a healthy weight range, a race you want to compete in, or even a pose in yoga that completely defies gravity.

2. Commit yourself completely. And I mean completely. Don't allow yourself a day off (but don't push yourself to a point that you hate yourself). Make your goals manageable so that you WANT to achieve them.

3. Give yourself a resonable amount of time to achieve your goals. There is no way that I could run a 10k after training for a week. Or those 30 lbs. in a month (well, if I want to live after losing those 30 lbs). Time is on your side for achieving your goals. Allow it to guide you and be your friend.

4. Track your progress. What good would setting up goals be if you can't see the progress you are making? This will totally motivate you and help you move to the next level of your goal.

5. Set up a reward system . A mani/pedi, a new dress...even a buying a new DVD (did you notice that none of these are based around food?)! Using your progress chart, set up milestones and reward yourself when you reach them. As you get closer to your goal, have the rewards get bigger and better (I once read an article about a woman who got a manicure for every 5 lbs she lost, a pedicure for every 15 lbs, and she was going to have a day at the spa when she hit her goal weight).

6. Accept that sometimes things don't work as well as we hope. Plateaus, injuries, stress: things that can derail us. All we can do is pick ourselves up and start again. Which is fine, because we need to remember:

We are a work in progress“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

- Mark Victor Hansen