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Being SMART about my goals...

Tuesday, January 21, 2014

So...part of the weekend challenge is to write out a goal. The steps written in help me to go from "just a goal" to a SMART goal - making it a Specific, Measurable, Attainable, Realistic, and with a Timeline.

My main goal for this year, for 2014, is to be more consistent and deliberate with my fitness goals.

Breaking it down a little bit, how do I make that specific and measurable? Well, first thing's first, I NEED to make a daily habit of 10 minutes of exercise. Just 10. I will commit to that, build a streak on that, and be perfectly okay if that is all I do...because I just want to be consistent and deliberate about it!

I also want to focus more on consuming 5 servings of freggies per day. Every single day. Any combination I choose, but I need to figure out a way to get those 5 servings in daily.

I need to continue to drink a minimum of 64 ounces of water per day. That is filling my water bottle 3 times a day.

I am also going to work towards a CONSISTENT time to go to sleep. My sleep suffers in the most horrible way, which makes my whole day suffer too. Then workouts suffer, eating suffers, everything suffers. My goal...to just go to bed at the same time each night. And not a late one either. :-)

These four things combined are easily attainable to do together, as they aren't so overwhelming that they won't cause burnout. They are also a wonderful piece of groundwork, that if all four things are happening at the same time, I guarantee that I am feeling THAT much better to try and do other things on top of it! Without having to 'force' myself into it!

The main thing I need to focus on is being CONSISTENT and DELIBERATE towards these specific things, and strive to meet them instead of just giving them lip service.

I am going to take a new approach to my health and fitness, and that is that I'm not going to go all gung-ho to finish everything in one week, or one month. I am going to focus hard on just building small things into bigger and bigger ones. By focusing on being consistent on the small things, the easier it will be to achieve the bigger ones!

Here's to being SMART in 2014!

(((HUGS)))
~ Christa

  
  Member Comments About This Blog Post:

TRAVELGRRL 1/21/2014 6:02PM

    I TOTALLY agree that being consistent and deliberate will be the most important part of achieving ANY goal. Slow and steady wins the race!

I always used to "give up" if I couldn't lose 10 pounds per month. Well geez, now it's a good month if I lose 5. But after a year of REAL CHANGE, 5 pounds a month is 60 pounds, and that's AWESOME. You can do this girl!

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WATERDIAMONDS 1/21/2014 9:02AM

    Your goals are reasonable, do-able and great steps toward the health you so deserve. Well done, Christa.

And thank you for stopping by the PP page to give a shout out. You already know I think you're the best, but here's a quick reminder.

You. are. a. TERRIFIC. person!

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MARMAERT 1/21/2014 7:58AM

    those 4 goals are very doable and attainable! you WILL succeed if you start SMART! here's to a good voyage! Marla

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CHANGINGEMMY 1/21/2014 7:56AM

    Those are great goals Christa!!!! Very attainable! I wish you success in your journey!

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MINIUM 1/21/2014 4:38AM

    I love it! I do believe in baby-steps. They turn into gigantic ones over time. Way to go!

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TLB1630 1/21/2014 12:41AM

    yes YES emoticon --- Just 10 minutes emoticon will make it all come together. Take it from one who has always had problems with the "E" word, but I can say "activity".. Oh and I emoticon emoticon emoticon my emoticon. It's a really great gadget and it's so much fun to have as a buddy...never failed me yet.... emoticon

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J-O-Y! :-)

Thursday, December 05, 2013

"Do not grieve, for the joy of the Lord is your strength" Nehemiah 8:10b

Joy (n)
A feeling of great pleasure and happiness.

"...joy runs deeper than despair."
~ Corrie Ten Boom

We named our 6th daughter Joy! :-) There are things that make me happy, of course, like most. But there are only CERTAIN things that bring actual JOY! My husband and my children bring me the most joy of anything in this world. I count myself to be tremendously blessed that I have been able to experience a true, deep, and satisfying joy this side of heaven! :-)

May you ALL find Joy during this season, and all year long! :-)

(((HUGS)))
~ Christa

  
  Member Comments About This Blog Post:

BABYBARNEY 12/11/2013 6:23AM

    Sending you JOY too, to have that is to be truly blessed!

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BRADMILL2922 12/11/2013 4:51AM

    Thanks Christa, same to you!

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JOYFULSPIRIT920 12/6/2013 12:50PM

    I love Corrie Ten Boon...thanks for sharing her quote.

Joy to you too my friend!!

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STORMYWEN 12/6/2013 10:55AM

    Amen! It would be so wonderful if everyone was able to experience true joy!

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FUNLOVEN 12/6/2013 8:36AM

    I have a friend who asked me some time ago if I had JOY in my life and now you have mentioned JOY too. Not many people know there is a difference between the feeling of JOY and happiness. For me JOY is a gift from God and happiness is something more superficial derived from our surroundings.

JOY To The World!

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PKCTTS 12/6/2013 12:21AM

    Hi Christa - Nice to see that you have so much joy in your life that you're out spreading it around.

emoticon Have a great Christmas.

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MLMEYER98 12/5/2013 9:35PM

    Christa, this was very inspiring to me. It is a great gift to hear & read positive thoughts and ideas. Thank you

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Why don't I exercise...or not exercise enough?

Thursday, October 24, 2013

Ahhh...this is such a shameful kind of blog to write...but it was a question posed to me, so I'm going to try and answer it as honestly and openly as I possibly can.

So....the question is: why don't I exercise or not exercise enough?

*blink, blink* **crickets chirping**

As of late, my exercise has been few and far between. I'm lucky to pull it off a few times a week. When I do, it's SO half done. I am square in the middle of not one, not even two, but THREE weight loss challenges/competitions. Wouldn't you think I would be working my BUTT off?? Yeah, I would think so.........yet I am not.

I don't have a real "reason" for not working out. There isn't anything I think when I'm not going to exercise. I barely think of something when I AM going to exercise. What one of my major problems is my crappy ALL OR NOTHING attitude. I always feel like if I can't do it "right", "all the way", then I can't do it at all. That has gotten me in to serious trouble. In fact, it's gotten me to where I am today!

Other than rewiring my brain, I am just not sure what I need to do in order to "convince" myself that it is INDEED okay to do a quick workout in lieu of a FULL workout. Why in the world would I not just DO SOMETHING instead of doing NOTHING?! I don't understand myself!

So, once I get myself into a groove, then I will be the workout QUEEN - getting all of my workouts in on the days I schedule...until the day that I can't for one reason or another. Oh that slippery slope.....then I start to backslide, feel guilt over a missed workout...oh I'm sure by now you can see the pattern!

I was doing so well, and fell back into the "it'll all work out" pattern...even though I'm not WORKING OUT!!! UGH!!!

Of course, I have control over this - I will FIGHT this - and I will make it work in my favor!! I will get my groove back!

No excuses....just solutions!! From here on out!!! :-)

(((HUGS)))
~ Christa

  
  Member Comments About This Blog Post:

BRADMILL2922 10/28/2013 12:17AM

    It really is a slippery slope. When the momentum changes to one way or another, there is a tendancy to keep going in that direction. It is a hard thing to get out of if you are going in the negative way. Keep pushing and keep fighting and I hope you can work your way through it sooner than later!

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MEDEAREBORN 10/25/2013 8:24PM

  I've been ... well, enjoying isn't quite the right word for it, but doing is too bland - Jillian Michael's 30-day shred. It's a 20 minute bootcamp/circuit workout, it's definitely challenging and it's built as three progressive levels so it's harder to get bored with it. It's a good combo of strength & cardio. You can give it your all - full tilt - for 20 minutes and then be done with it, every day.
I'm a bit of a 'if I'm not doing it perfectly it doesn't count' person myself - so I hear where you're coming from. But, as you hear all over sparkpeople, we didn't build our weight right away - we built it slowly over many years. It takes time to get it off, too. So what I'm trying to build is the awareness that 'perfect', in this case, means patient and consistent, not 'getting everything done right now like a BOSS'. :)
Good for you for facing your issue and acknowledging it. That's the first step to defeating it!
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DRADDIE 10/25/2013 10:48AM

    Ten minutes- find ten minutes!! And go for it!

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FUNLOVEN 10/25/2013 8:48AM

    I just got done reading a Spark article about "fatitude vs winning attitude" and it addressed this all or nothing problem so many of us have. For me I have found that I can only seem to focus on one challenge at a time if I intend to do my best and give it my all. Joining just one team allows me to have the time I need to connect with the other team members.

Spark says that just 10 minutes of exercise is all we need at any given time. When I try this it hardly seems worth the effort it is so simple. Spark has tons of 10 minute exercise videos in their library. You might want to check it out and set a 10 minute goal for yourself.

You can Sparkle!

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STHOMAS1009 10/25/2013 8:17AM

    Christa - I could have written this word for word. I'm getting back into my Friday routine today and heading to the Y for water aerobics.

What will you be doing today?

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TRAVELGRRL 10/25/2013 7:48AM

    OMG, I can't even imagine how busy you must be with the demands of your schedule, AND 3 challenges?!? You ARE crazy, LOL. I'd like to encourage you to carve out a little "me" time in your day, just because YOU DESERVE IT. And, your family deserves to have a healthy mom. Can you pick out a few short Spark videos to fit into your day? Some are as little as 5 minutes! Add those to a 15 minute walk, and you are on your way! Or just do the Sparkguy 10 minutes. Build on that. You CAN do it, but do you have the will????

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TSF1264 10/25/2013 7:32AM

    Christa - I have known you a LONG LONG time now.... my thoughts??? Fear of failure... you have some sort of mental block going on inside you that says "I either exercise full tilt or I am failing". There is absolutely NOTHING wrong with you at all. YOU ARE A FABULOUS MOM AND FANTASTIC PERSON! So, honey, cut yourself a break and realize even getting out and walking for 15 minutes a day, that's exercise and you are doing great! :) Let me know if you want to talk and I can help you break through your limiting beliefs! mrshofy@gmail.com I am ALWAYS here for you hon! ;) Hang in there!

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FITWITHIN 10/24/2013 11:56PM

    Dig dip and make it happen! emoticon emoticon

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What I've been doing...what I should do...

Tuesday, October 22, 2013

WELL - we are at week 4 in the BLC - and I am going to reflect a bit on what I've been doing, but also what I NEED to do differently moving into week 5.

Last week was actually one of my better weeks, as far as participation, and effort given. Although I'm not at "peak" effort, I have made an actual effort to take part in all challenges that are being issued. That's a big deal, considering how busy and overwhelmed I have been feeling the last 2 months.

I even went so far as to make a PLAN for what to do over the weekend. I ended up needing to travel 10 hours to go to a weekend long clinic, and then 10 more hours to get home. That is overwhelming to me in and of itself, especially considering the food aspect. Fortunately, I really sat down and thought it out - even figuring restaurants that I could eat at, and what I would order when I got there! I made sure I packed plenty of water, and had healthy snacks I packed so I had NO excuses to stop at gas stations to get something (read: ANYTHING!) to eat.

I also would have NEVER exercised - especially with how tired I was and given the fact that I was in the car for so long, and sitting in clinics for so long (although I was pleasantly surprised to find out that it was a "hands on" clinic, so I didn't have to SIT all day! I was moving!), but I forced myself to do SOMETHING. Even if I didn't feel like it. I even "allowed" myself 10 minutes. JUST TO DO SOMETHING. It actually worked. I don't know if I could convince myself this would be "okay" for the long term (I've tried, and failed) but I am going to start.

One thing that's been helping is logging my steps. Some days I'm so horribly surprised at how LITTLE steps I am actually taking. It's been an eye opener. It's also encouraging me to move more!

I feel in my heart of hearts that I'm not "contributing" like I should - I want to be ACTIVE, and chat, and win all the awards (or at least be in the top 10) and, and, and.... That's all fine and good, but I also know that I allow myself too often to burn out. I am trying to rewire my brain to understand, I don't HAVE to do it ALL. I don't have to be the BEST. I just need to put forth the effort. Some days are better than others. And that is OK. SOME effort is better than NO effort! This is a super hard concept for me to wrap my brain around. I feel like I am making progress - that is a huge plus!!

So - for next week - what am I going to try and do differently? WELL - taking a page out of last week's book, I am going to PLAN. Food for me generally isn't an issue when I'm at home. I am good about making sure I have healthy snacks in the house, I generally eat well all three meals, and for the most part keep tempting goodies out of the house. (If I didn't have children to care for that makes all this possible, who KNOWS what it would be like!) My biggest hurdle is actually getting in my workouts. I KNOW how important this is for me in order to be successful with weight loss. It can't be hit and miss - I need to do it. Why wouldn't I plan for that??

When I don't have a plan, I waste time. If I know EXACTLY what I need to do, and I'll go a step further, SCHEDULE it, I get it done! No brainer, right? Well, I'd think so, but clearly this is an area I have been struggling with for quite some time now. BUT - for next week - I am going to really focus and THINK about my daily To Do list. I am going to put in some time to work out - I'm even going to specify WHAT I am going to do so I don't have to even think about that. I'm going to follow ALL that advice that you hear ALL the time about how to implement habits....and I'm going to practice it this week! It's my "experiment". Ha ha!

So - to summarize - last week went pretty darn good - I had a plan for food.

This week - I am continuing with my regular food planning. I will also make a daily plan to include specific exercises to do (time lines included) so that I can float through my day from activity to activity.

I should be able to make this a reality. I can make it a success - I just have to allow myself to trust the process instead of trying to FIX it myself! TRUST THE PROCESS!

Here's to a great week!!
(((HUGS)))
~ Christa

  
  Member Comments About This Blog Post:

MARMAERT 10/25/2013 11:21PM

    Christa - how yu do it all and have a job, kids, and family life - it's a wonder you can workout at all! Sounds like your plan is good and you will see redults because you planned. Good luck!

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FUNLOVEN 10/23/2013 9:03AM

    I'm right with you when you said you need to learn that "some effort is better then no effort" and that "you don't have to do it all or be the best". I need to rewire my brain in those areas too. I even bought a small pocket calendar with the intention of putting a star or some other cute sticker on each day that I made an some honest effort to meet my goals.

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BRADMILL2922 10/22/2013 11:53PM

    You had a great plan for your trip and it sounds like it went really well for you. Travel can be very difficult so good on you! Keep it up and you will have the rewards and top 10's and all of it!

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TONYAB2000 10/22/2013 11:36PM

    emoticon plan! It really does help to PLAN things in advance and it doesn't really take that long either. Sounds great! You can do it!

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MTRACHEL 10/22/2013 10:21PM

    Yes, yes and more yes! You've figured so much out PLAN and SCHEDULE. Great work.

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GRACEOMALLEY 10/22/2013 6:16PM

    I agree with previous comments. You're doing what is needed to create a program for yourself that works for you. FABULOUS! It takes time to get all the facets fitting together so it works the way each of us needs it to in our own lives and schedules, etc. It's a constant effort to adjust to new circumstances and events, but you are doing that! emoticon emoticon

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KAZZIE531 10/22/2013 5:34PM

  Christa... emoticon 100% to what Nanette said. Some of us are retired. We have an advantage of popping in and out. Many of you have full time jobs, go to school, have families. You are contributing, are a team player, and you are trying really hard. Keep up the good work and your positive attitude. I'll be on your team anytime.
((((HUGS)))) Kaz

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TRAVELGRRL 10/22/2013 5:10PM

    You had an AWESOME week, and it's motivating you to continue the planning into next week. WTG! I think we could spend all day at the computer responding, winning points, etc., but while that may keep our head in the game it's the PLANNING that keeps the food on track and the workouts scheduled!

So you are doing really great on the things that really matter. emoticon emoticon emoticon


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DRADDIE 10/22/2013 4:46PM

    YOu did awesome on your road trip! And did such an awesome job of planning for it and asking for some encouragement for it too! Well done on your great last week!!!

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PAWSE - and REALLY ponder...

Wednesday, July 03, 2013

Is there a scarier feeling than apathy? I'm starting to think not. That's how this week has been going for me....

Let me start out by saying, we were challenged to NOT GAIN this week - and I met that goal! I lost .8 this week...which when you look back at the kind of week I had, is amazing in and of itself! So, I am not exactly on track to lose 6 pounds in three weeks - in two more weeks I still would like to lose 5.2. It might be possible, but I certainly won't count it the end of the world if I don't. I just know I am SO CLOSE to getting into the 210's that it really does tend to drive me to want to do it quickly for the FEEL of getting to that goal. But - numbers are numbers - and they play out in whatever way they will. I'm not stressing about it.

This week was another week I struggled with fitness. Every day was a struggle to get anything accomplished. (Except for Friday - we had Relay for Life, and I was able to get in 2 hours no problem! Not to mention all the time spent in the bouncy house...) My streaks are alive. Barely, but alive nonetheless!

Challenges - again - barely. I did them...but I'm hanging by a thread. It was difficult. But I managed to eek them out all week. On the plus side, I am glad that I am at the very least TRYING and accomplishing something....but I'm also frustrated with my lack of caring right now.

My biggest goal for the upcoming week is to keep PUSHING myself back into caring again. There is nothing more frustrating than wanting something - yet not caring about getting it. How weird does that sound?! I'm still focused to the point where I haven't tossed my eating out the window - I'm still on track with that. Even my water suffered the last couple of days. *sigh*

I am just going to pull up my big girl panties and DO WHAT I NEED TO DO, whether I like it or not!! I know that most of the time I can do something, and the feelings will come later. It's my mantra - I've been living it for years now - FAKE IT 'TILL I MAKE IT!!

I don't mean to be such a Debbie downer this week - I just don't feel so great about the week - despite my loss....despite still exercising somewhat....despite eating well...I'm just not feeling it. I am focusing my energy on that all week. I will make me want to want it again! Next week will be more optimistic! Promise!

(((HUGS)))
~ Christa

  
  Member Comments About This Blog Post:

INSPIRATIONAL3 7/15/2013 5:30PM

    IF THE ONLY THING YOU GET FROM THE TEAM IS TO GET OUT OF A FUNK AND MOTIVATED THEN IT WAS ALL WORTH WHILE. KEEP REACHING OUT FOR WHAT YOU NEED AND HOPEFULLY WITH ALL OF US SHARING SOMEONE MIGHT GIVE YOU A KEY OF INFORMATION THAT UNLOCKS SOME OF THOSE THINGS BURDENING AND KEEPING YOU FROM YOUR OWN PERSONAL GOALS AND SUCCESSES. YOU ARE SO WORTH PUSHING ON TILL SOMETHING CLICKS.

YOU ARE SO WORTH ALL THE WORK YOU PUT INTO YOURSELF
emoticon M emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 7/15/2013 5:33:40 PM

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NIGHTASBYDAY 7/7/2013 10:41PM

    CHRISTA- I guess like me you have to just find a answer, but in mean time just like me we need to go on and keep working on this issue as they tell us no matter what the numbers,
its gets me to when the team is expecting a loss but we gain that makes me feel like a loser to ,
emoticon emoticon

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SANDYBREIT 7/3/2013 10:07PM

    Hey, I'm right there with you as far as the BLC challenges and stuff! I'm participating, but definitely not doing as much as I feel I should... AND I gained back a pound over the past week, despite being so stressed that I haven't even wanted to eat that much.

The good news... I resolved my work-related issue today (we use a FundBalance utility billing program), so now I can spend the 4th celebrating with family and not worrying about it. Hope your holiday weekend is full of fireworks !

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Sandy

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SUMTHINGSPECIAL 7/3/2013 1:42PM

    I think we all need a recharge from time to time - and some of us more than others. There's nothing to be ashamed in that - it is all a matter of growth - and it sounds like you've been doing quite a lot of it!

Progress is not only in how much we have lost - but it is also in how much we have gained - you have quite a lot of good habits you are building. And - it is such an accomplishment when the scale just doesn't show any gains. Before, what would it have been?

You will feel that energy surge and pull you through - sooner or later. Until then, keep making wise decisions. I am proud of you!

Sumay

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GORIANA 7/3/2013 11:20AM

    Christa, the numbers are just feedback. They can help us figure out if what we do is enough. Finding a fun workout makes it easier for me. I hope you can get back on your grove. Until then, pretending you 'feel' it will get you forward too.

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SJKENT1 7/3/2013 8:38AM

    Christa, I sent you a message. I'm rooting for you my friend... praying ... and hoping for your spark to start illuminating your path. Think of a path of sparklers - all for you!!

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FUNLOVEN 7/3/2013 8:26AM

    emoticon Sometimes in my connection with SP I always seem to manage to find a glimmering "spark" of something that reignites me emoticon I hope you can find it to!

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MLH148 7/3/2013 8:01AM

    Hope you get your spark back soon. Look at what your normal was before-- a "lazy" day now could have been a banner day then. emoticon emoticon emoticon emoticon emoticon

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1LBATATIME 7/3/2013 7:56AM

    Christa --We all have our up and down days. Way to hang in there even though you didn't feel like it. emoticon emoticon Maybe changing things up a bit would help. I think it is important to find exercises that you enjoy. You seemed to like the group activities.

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