Thursday, January 16, 2014
Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.
I need to start slowly doing things for myself again. This week I have given myself a goal to just do something for me that takes 15 minutes (I've done it 2 days in a row now). I also wish to state a goal of losing 10lbs on BLC challenge. I am aiming high, as I have no free time to myself right now (work, hospital for my mom, work, sleep, repeat), but I'll see where I can get with diet alone.
Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.
My Smart Goal:
Do some strength training twice a week. Do cardio 5x a week... even if it is just a walk. Bring BF percentage down 2%
My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. Because I want to be the Healthiest me I can be.
2. Because I enjoy doing things for myself.
3. Because I've done it before and I know I can do it again.
4. Because I'm worth it.
5. Because one day it will matter.
Table 1: Assessing “reasonable progress”
0.5 to 1% body fat every 2 – 4 weeks
1 to 2 lbs. of lean mass every 2 – 4 weeks
0.5% body fat every 4 weeks
1 lb. of lean mass every 4 weeks
Less than 0.5% body fat in 4 weeks
Less than 1 lb of lean mass in 4 weeks
Outcome goal: You can’t directly control the accomplishment of this type of goal. It’s the end result of a series of other things you have to do. This is the smart goal
Example: I want to lose 10 lbs. in 10 weeks
Behavior goals: You can directly control this type of goal; it’s an action you can choose to do every day.
Example: I will eat vegetables and or fruits at each meal for the next 10 weeks
Example: I will miss no more than 10% of my scheduled exercise sessions for the next 10 weeks
Example: I will exercise 5 hours per week for the next 10 weeks
Behavior goal 1: I will eat vegetables and or fruits at each meal for the next 10 weeks
Behavior goal 2:
I will do some strength training twice a week for the next 10 weeks.
Behavior goal 3: Every single day I will do something for me - even if it is only 15 minutes.
More Strategies for Successfully Achieving SMART Goals:
Spread the word – who will you tell? My husband.
Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”? My Spark team members and my husband.
Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?
Example: If I miss no more than 10% of my scheduled exercise sessions for the next 10 weeks I will give myself $100 to buy a new workout outfit. If I don’t, I will donate that $100 to charity.
What is your reward system? My reward at the end of the 10 weeks will be a spa day. I've never had one, and I don't know if I like it - but I intend to find out.
Commit to less –
Our natural tendency is to OVERPROMISE and UNDER DELIVER. Do the opposite.
Consider every promise you’re about to make to yourself a rough, first draft. Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?” If your gut reaction is anything other than “9″ or “10″, find a way to make that promise smaller or easier.
Examples: turn “I’ll cut out sugar every day” into:
“I’ll stop eating each meal when I’m 80% full.”
Eat what you’re already eating, just slightly less.
OR: “I’ll eat one (more) home-made meal a day.”
Focus on mindfully creating a single meal.
OR: “I’ll eat one big salad a day.”
Focus on eating one more well-chosen meal, even if you have to buy it. Even fast food chains have salads with chicken these days.
Often this is both a humbling and liberating experience for people.
It’s humbling, because we often kid ourselves into thinking we can do much more than we actually can. (And that’s both normal and entirely okay.)
It’s liberating, because when we realize that the only way to make a big change is to make a series of small ones like these, “consistency” and all that it brings finally become possible.
The question most people have is here, though, is: will that actually work? Will such small changes actually do anything?
The answer is yes, when done in sequence. Once the first one is done, the second one is even easier, and so on. It’s amazing how powerful “making things easier” actually is.
Friday, November 08, 2013
Hi all, I have not been doing too well these days. My mind has been on everything except myself, and I have just not been 'with it'. Even the good habits I've been keeping up the last year have started to slide. In short, I think I'm just... done.
I'm struggling with keeping afloat in a life full of other people's problems and they are starting to cause depression and anxiety. I'm so tired and don't know what else to do with myself.
But the catch is to start focusing on myself. And keep focusing on myself - I'm worth it, I deserve it, and others can handle their own lives without me.
This week's challenge with the BLC is a bit of a hodge-podge - but I am actually quite excited about the hodge-podge, since I need help with... well, EVERYTHING. LOL.
Some of the things that I'll be keeping track of are: Fitness each day, Tracking my food each day, Making a plan for 1 weeks worth of snacks, 3 goals to achieve, and taking the time to walk 6 flights of stairs each day... plus visiting my fellow BLCers to say GREAT WORK!
So in this blog I'm composing, i'm going to add my 3 goals to achieve this weekend, and 1 week worth of snack plan:
This one is actually the easy one, as I tend to stick to the same snack - Raisin Bran (still love my Raisin Bran) with Skim Milk. I usually pay attention to my body and if it says I'm hungry, I eat it. But in this case, I need to make sure that my calories are still within goal - so I need to keep track of whether I DO need it or not. So, can do. I would also like to start drinking more V8 as a snack, since I really do find it a quick way to get some veggies in, and I do like it... just never think about it. I'll also make sure to cut up some fruit and have it ready in the fridge.
3 MINI GOALS for this weekend!
1. Get your 60 minutes of Fitness in EACH day this weekend. Minimum - Jenn you used to have to force yourself to stop after 180 minutes on the weekend... now you can barely get out of bed. Get yourself back into it, before you get completely out of it.
2. Get your Freggies in. You have been eating within calories, but not working out - and then also not getting those Freggies in. So, each day - ensure you have what you need to get 5-7 in. And Track em!
3. Strength Training - get it in each day, at least 30 minutes. Even if it is stretching - you have gotten out of this, and that is not acceptable. Get back into it.
Friday, October 25, 2013
My PLAN for the weekend! EAT ALL THE GOOD FOODS!!!
Just kidding. What a plan that would be! Any who, I am once again On Call this weekend, starting tonight - and sadly do not have a lot of food in the house. Hubbie did the grocery shopping while I was away on vacation - so I'm going to go to the store at some point tomorrow and pick up some meals. So I don't have much of a plan in the way of WHAT I'm eating, but here is the PLAN.
1. Go grocery shopping, and only get items that are on the OUTSIDE of the aisles. Anything in the middle you don't need. Except for Cat Food. Remember to pick up Cat Food.
2. Make sure that you are eating at least 5 servings of Freggies each day - pick that up at the store. Try something new is the name of the weekend, so keep that in mind. I've always wanted to try cooking Eggplant, so I may take advantage of that.
3. Remember to actually cook everything you buy - work is going to be busy, but that doesn't mean you can't get things ready during a quiet period.
4. TRACK, TRACK, TRACK!!!
So that is the plan. I think it's a good one, and will fine tune said plan after I get to the store tonight.
Friday, October 04, 2013
I completely forgot to post on here a link if you were interested in getting some laughs on what Jenn did in August. I was a part of the "Greatest International Scavenger Hunt the World Has Ever Seen", and out of 156 items the teams were assigned (15 people around the world on a team, but mine kind of sucked) I did 31. I went a bit crazy and had the best time of my life. Remember, everything you see here was done in 7 days (videos could only be a max of 30 seconds)
Here are a few examples of Jenn being an idiot for a GREAT cause.
Item 28 - A Robot getting ready and going to work.
Item 146 - Get a local ice cream store to make a weird wacky flavour of your creation, and taste test it to a customer.
Item 92 - Cosplay GISHBOT (GISHWHES mascot) in public.
Item 11 - Eat a sandwich in a Skydiving Machine (yup that is me).
Item 97 - Adult goes through a Drive Thru - in the backseat an Adult in a car seat dressed as a baby, must be screaming the entire trip. Camera must show the adult ordering, the baby, and the drive thru attendent - and the baby will need extra napkins.
Item 124 - Stand outside a health food store and ask people to sign a petition to Pave California Beaches So You No Longer Get Sandy When Swimming.
Item 30 - Roost on a Sidewalk and Hatch an Egg (must give a large squawk when the egg hatches)
Item 54 - Set the "Greatest Office Trap The World Has Ever Seen" and sit in it and wait.
Item 39 - Your Car has fallen in love with Trash.
Image 50 - Little Jack Horner, Little Bo Peep, Peter Pumpkin, Little Boy Blue and the Queen of Hearts at a late-night vice-ridden poker game.
Image 93 - Release the Kraken!
Image 29 - You’re a pirate, so dress like one. In addition to the eye-patch and other accoutrements you must have a live bird perched on your shoulder. You should be standing on your ship’s deck, which in this case is neither a ship, nor a deck… it’s a queue at the Department of Motor Vehicles.
Image 56 - Create an online dating profile for your pet on a real dating site.
Image 118 - Make a cozy quilt from old dirty socks. Snuggle up in it alone or with your best friend.
Image 132 - Create a stained glass window depicting a character or characters from a CW TV show.
Image 36 - Make yourself into a truly irresistible pastry or desert. Place yourself where we might find such a treat: on a countertop, in a display case, at a buffet, in a picnic basket, etc.
Image 27 - Get your ducks in a row. 4 of them. But they must be live ducks in movie theater seats.
Image 13 - A fully dressed nun in her habit going down a waterslide or swinging on a rope into a river.
Image 121 - Enjoy a burrito standing in front of a laboratory. The international laser-warning sign must be visible behind you.
Image 9 - Let’s see you and a friend, seated side-by-side, donating blood or platelets. Wear something festive on your head to commemorate the occasion.
Image 113 - Run an ad in a local paper for the cult you are starting. Sell us on it. Make us want to join. Make grandiose promises.
Image 139 - In front of the most famous building or monument in your city or town, hold a sign over your head with what your town’s tourism motto should be based on how you see it.
And there were a few others, but as they involved other people doing some embarassing things as well, I don't think they are mine to share. Again, I had an amazing time and when it comes next year, I'll be doing it again - maybe some SPARKERS will want to join me!
Tuesday, September 10, 2013
So, now that I'm starting to get back into the Spark Swing (I logged on first thing this morning and planned out my meals using the tracker, and I feel so much better for having that done), I thought it was time to do some free typing on my life this past year.
Almost 1 year ago, my families life was turned completely upside down - which in turn kept me trying to keel the boat. My Mother's MS took a turn for the absolute worse (has not gotten any better, by the way... in fact, in some ways it's worse) and required her to be in a house without stairs. I have spent countless appointments, calls and time (including making up all the time I've been taking, at work later on - some days are 15 hour days) trying to make this happen. She is bankrupt, and Chris and I can't afford a place for her - so I've been trying to go through her government agency, AISH.
Well, government - let me tell you the System is flawed. I can't believe the hoops and calls, and then finding out after being on waiting lists that they weren't the right people to talk to anyways, and then hoops and calls... and we are still no where with that.
Also it became clear that my Mom wasn't caring/paying attention to what the doctors were telling her - so I had to start coming to her appointments and monitoring her drugs/reactions to report to the doctors. There has been some very positive changes to this, but my Mom still is not helping herself.
Then about a month after that (October 2012), my Uncle - who lives with my Mom and was helping me by taking her to her medical appointments, got pneumonia and then forgot to take his pills (he is a controlled epileptic of 20 years). He had a seizure and they took his license. So I took hold of the reins there, and shuttled them around for over 6 months, to groceries, appointments, and everything in between.
My Uncle is fine now, and hasn't (knock on wood) forgotten any other medications and no seizures. He also got his license back in April, so that has been an absolute blessing - plus I got my Mom on the handibus. So for the appointments that she will not be learning new information (MRIs, tests, Physio) she has been taking the bus - so that way I don't have to take time off of work.
We are making a semblance of a life again, and my Mom seems a bit happier. I'm still fighting the good fight with the government (she needs to get accessed for a house without stairs, and that is supposedly happening a week today... then the waiting lists, then the finding out that they aren't the right group after all).
I'm trying to be positive in my fight with my Mom's life. Chris has asked me if I can completely step back since she isn't taking care of herself, or following things for herself - but I just can't do that. Regardless of what this is costing me in sanity, I can't let her fight MS AND this battle herself. That just isn't me.
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