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Last of the month, last of the year, and the APFT results

Friday, December 31, 2010

I told myself that I would take the Army Physical Fitness Test and measure myself against the standards for 57 - 61 year old females on New Year's 2011. Well, my body has been "resting" for several days and I really NEEDED to move more this morning, so... I bumped the test up and did it this morning. It's not like I was going to an Army base and taking it under supervision or anything (SGT son opted out of coming and hollering at me through it).

How'd I do? Well, I anticipated failing the sit-ups, and I did... BUT, I came close! Here's the order of the test:

Push-ups, as many as you can within 2 minutes, without breaking form. There is an allowance for resting in the plank position during this, but I didn't opt for that. I did 30, which gave me 100% of that portion of the test.

Then there is a 10 minute rest before the sit-up portion of the test. Again, as many as you can within two minutes without breaking form. I did 24 before my form broke... badly. That's two fewer than I needed to pass! I came "this close", folks! By the next time I'm committed to the test (Valentine's Day)... if I train core strength diligently... I have hopes!

Another ten minute rest break, and then "run two miles, as fast as you can". I did this on the treadmill, with an incline of 1, which my treadmill manual tells me most mimics "level" outdoor running. It's kind of icy out this morning, so there was NO WAY I was going to do it outside. Ready? Result: 19:16... which is a 100% on THAT portion of the test.

I'm incredibly happy with this... for three reasons:
1) The most motivating thing I know to do in life is to keep a promise to myself. Just taking the test fulfilled that!

2) When I started this effort, I could only do 3, count 'em, 3 sit-ups. 24 is a huge improvement for me. So I'm pleased.

3) That run time. What can I say? And of course... I'm bubbling all over the place with endorphins.

And, being the end of the month... y'all know that means progress photos! I tried to recreate the same pose as my beginning of the year snapshot, with the same old web camera.

2010 has been a great year! I'm hoping to keep the (motivational) fires stoked and burning bright for the next year.

  
  Member Comments About This Blog Post:

JAZZERCISEGENIE 1/1/2011 11:26AM

    great job emoticon

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MSLZZY 1/1/2011 8:22AM

    emoticon

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KAMCCLARY 1/1/2011 6:14AM

    emoticonI need to take that test to measure how well I do. Thanks for sharing emoticon

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SLENDERELLA61 12/31/2010 7:05PM

    Congratulations on a great year!! Your fitness is inspiring!!

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JUST_TRI_IT 12/31/2010 4:02PM

    SUPER AWESOME!!! You deserve every single endorphin-filled bubbly you can find! You are leading the pack now :) and we love following your lead! emoticon

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DEBRITA01 12/31/2010 2:50PM

    emoticonYou set your goals and did outstanding! You are inspiring and I love reading your blogs....they give me hope. You are motivated and determined...two things I will focus on in 2011. You go, Girl!
emoticon emoticon emoticon

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STEPPYSUE 12/31/2010 2:38PM

    Wow, good for you, hip hip hooray, HAPPY NEW YEAR! emoticon

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KALIGIRL 12/31/2010 2:37PM

    emoticonWhat fabulous results!!!
Can't wait to see what you do in the new year!

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REJ7777 12/31/2010 1:56PM

    emoticon emoticon That's really emoticon!

I wish you continued health and fitness in 2011! emoticon emoticon

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LITTLEFARMMOMMA 12/31/2010 1:44PM

    WOW!!! That is AMAZING!!! Don't you just feel GREAT!? emoticonHurray for YOU! emoticon emoticon emoticon

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COVEREDNPRAYING 12/31/2010 12:08PM

    My jaw is on the floor with your 2 mile run time - amazing! I've never heard of this test, going to look into and maybe add it to my 2011 goals. Way to go!

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LOVE_2_LAUGH 12/31/2010 11:55AM

    I am SO impressed, Barb -- congratulations! How great it must feel to set a lofty goal and to achieve it. Just think what numbers you'll pull come Valentine's Day. Wonderful!

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BUGGYS 12/31/2010 11:49AM

    You are amazing and I hope to follow your lead in 2011 by challenging myself physically!!! emoticon emoticon

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SUNNY1432 12/31/2010 11:29AM

    That's emoticon!! You're an inspiration!!
Keep on working and you'll be kicking butt in Feb!! emoticon

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ANDI571 12/31/2010 11:22AM

    emoticon You are emoticon

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SWELL10 12/31/2010 10:09AM

    You rock!!!! emoticon

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MNTWINSGAL 12/31/2010 9:52AM

    You are doing great, Barb! A big Woo Hoo to you!

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KASEYCOFF 12/31/2010 9:39AM

    That is so great - what a difference your hard work has made! emoticon emoticon emoticon

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Can you feel the flames? Can you see the Sparks?

Thursday, December 30, 2010

New Year's is a time when many of us set resolutions and goals. Me, too. But it's not the only time to start healthy habits. I tend to start on "odd" days. December 27th. February 27th. May 31st. Hmm, do I see a pattern? Getting a head start on a new month? I never thought about that until I typed this!

In any case, the point I was starting to make is that emoticon can come on ANY date in the calendar year! And it doesn't even have to start at the beginning of the day. The seeds of your own Day 1 are in the back of your mind even as you read this blog entry. The activity that kicks it into gear is the first decision of "enough"!

And each of us can succeed if we do only one thing: Never give up. Keep on keepin' on, as one of the Spark teams I belong to is titled. Be a "Turtle Over 50 Reaching Our Goals".

A slip doesn't have to become a disaster. But to avoid going down that slippery slope may take a little extra effort. I really felt that this week, as a lot of folks brought leftover goodies to work. And some of them were quite tempting: Godiva dark chocolate. Russell Stover's reduced sugar candies. Dipped pretzels. Yep... weaknesses of mine... with the scent of sugar calling my name.

I found myself at the table several times... and said aloud to Toddler Barbie within: "No, you've had enough. You had dark chocolate on Christmas eve and day. You have had ENOUGH!" And I walked away. Each time I walked away, I felt stronger, more victorious. And this is how my three good days were put into the bank of "majority rules".

Here's to making today Day 4. Here's to feeding the Spark flames. Bonfire is growing! Toss on your own sparks... 2011 is going to be a great Spark-year, my friends.

  
  Member Comments About This Blog Post:

JUST_TRI_IT 12/31/2010 4:03PM

    Love the SPARKS that are flying around you!

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WILMASOTO 12/31/2010 8:41AM

    YAY!! I love this Barb!! You truly are an inspiration to all!! Have an awesome year!! emoticon

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REJ7777 12/30/2010 6:28PM

    emoticon 2011 emoticon 2011 emoticon 2011 emoticon 2011 emoticon

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DEBRITA01 12/30/2010 6:17PM

    emoticonYou are strong and an inspiration! emoticon

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SUNNY1432 12/30/2010 3:01PM

    I started today too!! I'm saying So Long to the cookies and treats and saying Hello to healthy snacks!
Good luck with you New Year start! emoticon emoticon

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LOVE_2_LAUGH 12/30/2010 12:10PM

    You are a stronger woman than I -- which is why you motivate and inspire me so. Before I went to bed last night I made the decision to make today my Day 1 again. Went to the gym and planned my meals for the day. And, I like your idea about getting a headstart on the new month and year. Every little bit helps. Now, if I could just learn to say "enough" when the chocolate rolls around. But thankfully it's all out of the house now. Have a great day, Barb!

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SAMI199 12/30/2010 10:23AM

    Now is the Time...

Let's get that bonfire blazing!!!!!!

emoticon

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KASEYCOFF 12/30/2010 9:37AM

    I like that idea of putting them into the bank. Good concept! :-D

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JHADZHIA 12/30/2010 9:15AM

    Well done!! You should have no trouble making your goals this New Year!!
All the best in it!!
emoticon emoticon emoticon emoticon emoticon emoticon

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CONCHA77 12/30/2010 8:39AM

    emoticonAnd It's going to to get even better and better! Happy 2011.

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LEANJEAN6 12/30/2010 8:02AM

    Woo Woo! I hear you loud and clear!!! Piuck yerself up--and get back on track--BEFORE--the New Year---Good Blog! --timely! ------ Keep at it--I enjoy yer wee postings too!--Lynda emoticon

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BUGGYS 12/30/2010 7:58AM

    I started early by going back to WW and recommitting to mu healthy lifestyle! emoticon

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MSLZZY 12/30/2010 7:54AM

    2011 WILL be a SParktacular year! emoticon
and so can I! emoticon emoticon

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Rubbing good days together - igniting the Spark

Wednesday, December 29, 2010

Something my athletic son mentioned to me is that the thing he most wished he would have known sooner was... ta-da: How to come back from an injury!

What a great analogy for recovery from lapses of any sort! Recovery isn't always physically training one's way back from a fall or a twist or a sprain (or even a break or a surgery). What about those slips from a nutrition plan? A week or a month of being a couch potato?

Maintenance recovery is like recovering from a sports injury. You've done great. You were in your stride, at the top of your game. And you took this detour. How do you get back to where you were (on the field, we hope)?

It depends on the nature of the detour. It takes less time to recover from some injuries (or lapses) than others. I begin by assessing just how much damage has been done. Facing the music: hop on the scale, pull out that measuring tape... whatever measure you use (your GPS)... to find out where you are TODAY.

Once that's known, you don't always go right back to the hard-charging athlete you were all at once. The first day back in training, you test out your body... see how it goes. And you push yourself, just a little farther than you're comfy with... not too far too fast!

So it is for me, recovering from this Holiday season. For me, the season is over... I don't do New Year's Eve or New Year's Day parties, so as of last Monday, MOST of the really over the top "detour opportunities" are out of the house. (I'm still debating over the really good egg nog, which I might allow myself as a coffee creamer for New Year's.)

I had a half-good day on Sunday. I had two good days Monday and Tuesday... and here we are mid-week. "Rubbing two good days together"... like a good Girl Scout. Let's re-start this fire! emoticon

  
  Member Comments About This Blog Post:

LJCANNON 12/30/2010 9:27PM

    Very Good Analogy!! All it takes is a small Spark to get the Fire going again. I think you have lit that Spark for many of us!!

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CHRISTURTLE 12/29/2010 3:23PM

    Just what I needed, since I'm determined this is going to be Day 2 of my good days. Going to rub today and yesterday together and ignite that Spark once more. Thank you!

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LOVE_2_LAUGH 12/29/2010 11:14AM

    May I join you at the SP bonfire? We don't celebrate New Year's Eve/Day, either, and now that I had DH remove all the temptations, I'm good to go. Today is day one of my recovery back to losing weight and getting healthy. After tomorrow I can start rubbing them together to start my own flame again. But for today, may I join you? Have a great day, Barb!



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ANDI571 12/29/2010 9:39AM

    I am recovering right along with you as I sit here with a bloated tummy. My bodies way of saying light that fire. Thanks for such an encouraging blog.

I am hoping to see the lights of "home" very soon.

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SWEETMAGNOLIA2 12/29/2010 9:23AM

    Thanks for reving me up for a new year, a new decade, a... well, not a new me, but a more fit and hopefully improved version. emoticon

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KASEYCOFF 12/29/2010 9:08AM

    Great image about rubbing two good days together - and of course the spark that's been generated will grow into a streak, won't it, lol... Love that idea of 'preemptive recovery.' I will be drawing on that concept, fer sher. Thanx once again, Barb - I love the way your mind works! emoticon

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REJ7777 12/29/2010 9:07AM

    I agree. Let's restart this fire! emoticon

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BUGGYS 12/29/2010 8:42AM

    I am like Deb...I started out great these past couple of days but ended up with chocolate all over my face!LOL Today I go back to WW and back to recovery and committment! emoticon

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DEBRITA01 12/29/2010 8:38AM

    emoticon Just what I needed to read this morning. The holiday was a detour for me and I'm having some trouble getting back on track. I like your idea of rubbing a few good days together...right now, I will have to settle for a few half days. I start out good but then by the end of the day I slip up. I know I will get there...I'm still working on purging my environment of treats. I wish my workplace would do the same.



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FITAT50 12/29/2010 8:17AM

    Small steps lead to big gains, errr...losses.So far I have lost during the Holiday season. I still have New Year's Eve dinner and we are celebrating Christmas with my family on Sunday. Now i just need to get back to exercising, I've been sick, I'm hoping to be back 100% next week.

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MSLZZY 12/29/2010 8:11AM

    emoticon emoticon emoticon emoticon

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CLWALDRO 12/29/2010 8:05AM

    Great advice for all of us

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Starting to THINK about resolutions... or rather... GOALS for 2011.

Tuesday, December 28, 2010

So far it's just a pondering in the heart... and it's been going on for a while. In fact, since the last set of goals I put out and the slogging of training. Because I think maintenance goals have to have some element of "fun" in them.

What fun is a goal that says "stay put"?

Seriously, I do have a goal that says exactly that: "stay in my home weight range". But the fun is in the HOW one goes about it!

I think I'll keep the progress tests I talked about in November (the Army physical fitness test against the requirements for a 58 year old female) but pitch the specific goal in terms of Passing or Maxing them: I need to take the pressure off to keep the "fun" in. This I know about myself. Giving myself permission to fail somehow, perverse as it may seem, keeps me more motivated to work at it!

And I need my list of "active fun things to do in 2011":

1. Leftover from 2010 because I DIDN'T get it done - ride a horse. It's been 30 years. I need to go on a trail ride! (Why is there no horseback emoticon, SP?)

2. Use those ice skates at least once! I did in 2010, and it was a blast. emoticon

3. Ride the bike this year! Get it tuned up and take it for some spins come Spring and Summer! Explore at least one new bike trail. emoticon

4. Run a 5K in decent weather. emoticon

That sounds disturbingly like a plan...

  
  Member Comments About This Blog Post:

46SHADOW 12/28/2010 7:54PM

    Love your goals!

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LOVE_2_LAUGH 12/28/2010 10:33AM

    It certainly does sound like a plan, and a pretty good one at that. I like what you said about giving yourself permission to fail and how it motivates you to keep going. There's nothing perverse about it -- it hink it might be more genious. As one who puts way too much pressure on myself to do certain things (restricting food and strenuous exercise), perhaps I need to explore your tactics a little bit.

I like your goals and the one about riding a bike? I've been thinking for a few months now that I'd like to get a bike again. I'm not one to go out on trails -- though that might be fun if I could get DH to join me -- but I'd like to have one just to ride through the neighborhoods in town. Just a way to spend some time outside, get some fresh air and enjoy my surroundings. I think I'm going to have to start looking for a good used bike (one with a tractor seat!) . . . .

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MSLZZY 12/28/2010 9:55AM

    I'm going to put my thinking cap on and see if I can come up
with a few "goals" for 2011. Wish me luck!
I think your goals sound great! HUGS!

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REJ7777 12/28/2010 9:17AM

    emoticon Those sound like fun goals. There's a reason we want to be as healthy and fit and strong as possible, it's so that we can actually *DO* the things we want to do. Enjoy yourself!

I had tried bike riding again a couple years ago, but found it hard to balance the bike. I think my obesity had something to do with it. Plus I think the bike was too big for me. I might try it again, but this time, I'd make sure it's the right size bike. Most of all, I like to hike, and my "fun" goals will mostly have to do with challenges in that area.

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SHARON2014 12/28/2010 9:12AM

    Great~ emoticon

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KASEYCOFF 12/28/2010 9:02AM

    Oh, I am a great believer in resolutions - goals, mileposts, stepping-stones, call 'em what you will - for New Year's! It's that whole starting-fresh thing, with an element of anticipation and excitement. And just like with so many things, the destination might not be as important as the journey. Sounds like a plan, yes, but failing to plan is planning to fail - pithy little truism, thinks me. :-D

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DEBRITA01 12/28/2010 8:58AM

    Like your goals/"resolutions" for 2011...also like the idea of keeping it fun. Adding some fun ensures greater success in achieving them. Good luck...and have fun! emoticon emoticon emoticon emoticon

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JUST_TRI_IT 12/28/2010 8:51AM

    This is such a cool list of goals.. A plan to have fun! LOVE IT! ou may have started something here :) emoticon

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BUGGYS 12/28/2010 8:21AM

    It's always good to have a plan and your sounds like fun...I used to ride all the time when I was younger and I found a stable near our cottage up north this summer and I was able to ride several times and it was free...they needed someone to exercise the horses so it was a plus-plus for everyone...I am going to do it next summer as well!

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Reflections on my soda-free year

Monday, December 27, 2010

I didn't start a year ago. I started nearly three years ago. It started with a nutrition coach... I was doing pretty good with diet and exercise at the time, but I was consuming five or six cans of diet soda a day. Well, I set it as goal to reduce that number.

What I found was that when I did... I ate more! Ouch. And in fact, that was kind of the beginning of some back-sliding... combined with an injury to my left foot (sounds like a movie title)... I stopped exercising and started eating more. But I did manage to cut down from five or six to three sodas a day.

Then we went through the whole parathyroid mess... the panic over my weakening bones, not absorbing calcium, and all that rot. It was apparent that for me to continue drinking diet sodas even at three a day was not good for me. I had started eating well and exercising again in 2009, had the surgery that autumn, and decided to cut back to "at most ONE" diet soda a day, post-surgery.

I had that one soda at work, on my morning break. It was my special treat to myself. Then I found I didn't drink soda at home on the weekends. I tried skipping it a few days at work... and then, it was Christmas. I had my one can at Christmas dinner (which was delayed until December 27th by a rather significant amount of snow last year). That was my last. It was a Cherry Coke Zero, in case anyone cares.

And then... I started a streak. I had no clue it would last a whole year. There were temptations along the way: I thought the hot weather of the Summer might be a temptation, and it was. I contemplated letting myself have a can at the 4th of July celebration, but God intervened (my sister didn't acquire any). And the longer I went without, the less I desired it.

One thing I did learn: I most crave soda when I'm mis-behaving with food in other ways! And while I did have many slips in terms of overeating, I did not let myself cross the line into soda drinking... I let myself feel how bloated overeating made me feel. I really think I got some cross-over benefit from this!

So... if you're thinking about reducing your soda intake as one of your small (or large) steps, I stand here a year later saying: "I'm so glad I did this... and I don't think I'm going back."

emoticon to emoticon

  
  Member Comments About This Blog Post:

WILMASOTO 12/28/2010 6:11PM

    Well I have tried but then went back to drinking them!! That will be one of my new goals for this year!! If I can't stop completely I will be cutting down like you did until I just don;t crave it!! Congratulations for doing so well!!

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BUGGYS 12/28/2010 10:54AM

    I love Diet Coke but usually only had one a day and then I read an article about all those chemicals and I have pretty much stopped drinking it...I have maybe one every couple of weeks but I am going to try to stop completely in 2011. You have done such an amazing job on your healthy journey...I admire you , Barb! emoticon

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REJ7777 12/28/2010 6:55AM

    emoticon Think of all those chemicals you have NOT put into your body this year! emoticon

I find that soda is addictive. If I have some a couple times, I tend to start craving it. So I've basically cut it out completely. I drink water, green tea, and coffee. Well, nobody's perfect! emoticon

Comment edited on: 12/28/2010 6:56:06 AM

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KASEYCOFF 12/28/2010 4:28AM

    And now, any time you set a goal but start to doubt yourself, wondering 'Can I do this? Can I accomplish this goal?' all you need do is look back at this success - a year, a whole year! - and know with firm resolution 'YES! Yes, I CAN do this--!' 'cause you can, kiddo, you surely can. emoticon

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MSLZZY 12/27/2010 10:02PM

    I drink about one can a week, never at home and only when we socialize with friends. You did extremely well and should be proud of yourself! emoticon emoticon emoticon emoticon emoticon

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LITTLEFARMMOMMA 12/27/2010 10:01PM

    I admire you for that, too! I've quit drinking soda regularly, too, thanks to SP, and have had less than six in a year, I'm sure! Doesn't water just taste BETTER?! emoticon emoticon

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55TUCKER 12/27/2010 9:12PM

    A whole year....that's terrific! Keep up the great work. Love how your story unfolded and all you learned in the process.

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SLENDERELLA61 12/27/2010 9:02PM

    A great accomplishment! I admire you.

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46SHADOW 12/27/2010 9:01PM

    great story! I like how little steps helped you reach your goal.

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MOMOF2TONI 12/27/2010 8:44PM

    I'm afraid diet sodas are a big weakness for me. I usually drink 3 cans a day. I know it isn't good for me, but I truly love the Diet Pepsi Wild Cherry. lol.... Congrats on being able to stop the addiction!!
emoticon

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SWEETMAGNOLIA2 12/27/2010 8:04PM

    Congrats! I too, was drinking a lot of diet soda. I haven't totally stopped, but almost ( 3 sodas in 3 months). Prefer the water now. emoticon

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MNTWINSGAL 12/27/2010 7:52PM

    Good for you, Barb! I used to be a diet-cokeaholic...seems like I always had a can going. Then a couple of years ago after a bout with kidney stones I decided something must be done. I went from 4-6 cans per day to maybe 1-2 per week. Sometimes none at all. And like you, I don't really miss it.

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DEBRITA01 12/27/2010 7:50PM

    emoticon job in reaching a year long, soda-free streak! I don't drink diet soda much but sometimes I get a thirst for it. After a few sips, I really don't want it. Most times I crave soda with foods like pizza (no beer for me)...so, if I limit my pizza, I can limit my soda...lol

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SAMI199 12/27/2010 7:26PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

well done!

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LOVE_2_LAUGH 12/27/2010 7:19PM

    I find this very interesting. I don't think I drink a lot of diet soda, but I do drink it. I've come to the point where I don't allow myself soda before I get my 8 glasses of water in each day, and that helps. Usually it's late afternoon or early evening. Sometimes I start a bottle of soda (and sometimes it lasts 3-4 days), and sometimes I don't. I have to admit that I wouldn't miss putting all of those chemicals and artificial sweeteners in my body. I must think about this, I think.

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