I'll be honest, Week Two was a terrible week for me with regards to exercise. My half-marathon was over and I entered my usual post-event slump. To start the week, I just couldn't shake being tired. I gave myself Monday and Tuesday off to recover. I did a short run on Wednesday and felt really good. Then Thursday and Friday flew past and despite my best intentions, I was just plain lazy! I ran on Saturday, but it was tough. Then once again, the laziness hit on Sunday. I hate to admit it, but I did not meet my exercise goals this week. I'm annoyed with myself, but I know it was a temporary set-back. Nothing worth beating myself up over. It will be used as motivation for Week Three!
On the flip-side, I did well with my eating goal this week. I continued to drink plenty of water and focused on getting fruits and vegetables in. It's kind of crazy that I have to make myself set a goal of getting more fruits and vegetables, because I love both. But, I tend to get lazy with my eating at times and skimp on the healthy stuff because I haven't made it to the store to stock up on fresh fruit/veggies.
I know some of you did great this week, while others struggled. Regardless of how Week Two went, refocus and decide what Week Three will hold for you.
Week Three for me means getting back to my exercise habits (listed in Week 1 and 2) and using one running day as a speedwork day. My eating goal is to cut out at least 2 of my Chai Lattes this week. I can substitute my calorie-laden drink for a calorie-free tea and save around 250+ calories! (This is a tough one for me. I do love my morning Chai!)
So, I enter Week Three with no weight lost or gained. It's time to get busy and make things happen! Lazy Week Two is over. I WILL get moving this week!
How was your week? Don't forget to check in! Once I hear from all of you, I will add a running total to this post, so you can see how the 5 in 5 group as a whole is doing!
Note: Total pounds lost, so far : Seven! :)
Monday, January 25, 2010
Monday, January 18, 2010
5 in 5 - Week Two Begins
Week One of the 5 in 5 Challenge is complete. How did you do on your goals for the week?
My goal of drinking one bottle of water by lunchtime and a second before I left work was successful 6 out of 7 days. My exercise goal was also successful, however, my lifting workouts were lighter than I would have liked - due to my half-marathon preparation.
My weight was unchanged as of this morning. I actually was quite relieved, as I was expecting it to go up after my half-marathon on Sunday. I anticipate better results next week! How was your weigh-in this morning?
The next step today is tweaking your goals. Don't quit doing the good things you started doing last week! Just do something different - add a new goal to your list or change something about your current goals. If you were unsuccessful with last week's goals, make the necessary changes to allow for your success.
Here's my plan for Week Two:
Exercise - Continue Week One goals of 3 running days and 3 lifting/strength days.
Begin to up the intensity (3 sets of each exercise) of my lifting days towards the end of the week - once my body is fully recovered from the half-marathon.
Eating - Continue Week One goal of drinking at least 2 bottles of water during the day.
Make sure I eat at least 3 servings of vegetables everyday and at least 2 servings of fruit.
It's time to make your plan - if you haven't already. And, make sure you check in regarding how Week One went and what you plan to do for Week Two.
Good luck and be healthy! :)
My goal of drinking one bottle of water by lunchtime and a second before I left work was successful 6 out of 7 days. My exercise goal was also successful, however, my lifting workouts were lighter than I would have liked - due to my half-marathon preparation.
My weight was unchanged as of this morning. I actually was quite relieved, as I was expecting it to go up after my half-marathon on Sunday. I anticipate better results next week! How was your weigh-in this morning?
The next step today is tweaking your goals. Don't quit doing the good things you started doing last week! Just do something different - add a new goal to your list or change something about your current goals. If you were unsuccessful with last week's goals, make the necessary changes to allow for your success.
Here's my plan for Week Two:
Exercise - Continue Week One goals of 3 running days and 3 lifting/strength days.
Begin to up the intensity (3 sets of each exercise) of my lifting days towards the end of the week - once my body is fully recovered from the half-marathon.
Eating - Continue Week One goal of drinking at least 2 bottles of water during the day.
Make sure I eat at least 3 servings of vegetables everyday and at least 2 servings of fruit.
It's time to make your plan - if you haven't already. And, make sure you check in regarding how Week One went and what you plan to do for Week Two.
Good luck and be healthy! :)
Monday, January 11, 2010
Day 1 - The 5 in 5 Challenge
Today is Day 1 of the 5 in 5 Challenge. The day that we weigh in, share our goals for the week, and move forward with a week of change! 8 of us are taking on this challenge together. Some of you have already shared your goals for this week from exercising a certain number of days, to portion control, to planning meals ahead of time, and more! Great goals overall! I'm looking forward to seeing you succeed in this challenge. :)
In the spirit of accountability, I will share my weekly goals and weight progress on this blog - as well as in the studio.
Eating (drinking) - Increase my water intake by drinking at least 1 bottle of water by lunchtime and the 2nd before I leave work.
Exercise - Run 3x this week, Lift or strength work 3x this week.
Unfortunately this week my lifting will have to be lighter and my running shorter since I have a half-marathon this weekend. But, setting this goal will help me be consistent in a "taper week."
I do have to share with you that I am a bit nervous about my weigh-in next week. Let's be honest, it's not going to look good because everytime I do a run of 11+ miles, my weight goes up by 2-3 lbs. for a couple of days. I believe it's due to the number of calories I burn and the dehydration that occurs during my run. Afterwards my body hangs on to everything for a couple of days. I know, you'd think I'd drop weight after a run like that, but it doesn't work that way for me. So, despite my best efforts, you all should do great in comparison this week! :) (But that does put the pressure on for me next week - doesn't it?)
Good luck to all of you, and feel free to email me with questions throughout the challenge!
Note: It takes a deficit of 3,500 calories to lose 1 pound. Creating a daily deficit of 500 calories through exercise (burning calories) and eating (cutting some calories) over the course of one week translates to 1 pound lost!
In the spirit of accountability, I will share my weekly goals and weight progress on this blog - as well as in the studio.
Week 1 Goals
Eating (drinking) - Increase my water intake by drinking at least 1 bottle of water by lunchtime and the 2nd before I leave work.
Exercise - Run 3x this week, Lift or strength work 3x this week.
Unfortunately this week my lifting will have to be lighter and my running shorter since I have a half-marathon this weekend. But, setting this goal will help me be consistent in a "taper week."
I do have to share with you that I am a bit nervous about my weigh-in next week. Let's be honest, it's not going to look good because everytime I do a run of 11+ miles, my weight goes up by 2-3 lbs. for a couple of days. I believe it's due to the number of calories I burn and the dehydration that occurs during my run. Afterwards my body hangs on to everything for a couple of days. I know, you'd think I'd drop weight after a run like that, but it doesn't work that way for me. So, despite my best efforts, you all should do great in comparison this week! :) (But that does put the pressure on for me next week - doesn't it?)
Good luck to all of you, and feel free to email me with questions throughout the challenge!
Note: It takes a deficit of 3,500 calories to lose 1 pound. Creating a daily deficit of 500 calories through exercise (burning calories) and eating (cutting some calories) over the course of one week translates to 1 pound lost!
Wednesday, January 6, 2010
The 5 in 5 Challenge!
With the start of 2010 came many New Year's Resolutions. Unfortunately, the statistics for keeping those resolutions is staggeringly negative. I prefer to avoid resolutions in favor of setting goals that have a shorter time frame and realistic, achievable steps. As you may already know, my previous goal of running the Cascade Half Marathon has almost been achieved. With the run less than two weeks away, I've decided it's time to start thinking about my next goal. (I've found that too much downtime between goals can be detrimental!) And, I am challenging you to join me on this one. Next Monday, January 11, the 5 in 5 Challenge will begin.
I am challenging myself, and you, to lose 5 pounds in 5 weeks. Realistically and healthfully, a person can lose 1-2 pounds per week, so some of you may lose more. (If you do not have 5 pounds to lose, please do not accept this challenge!) The key here is to lose that 5 pounds AND keep it off after the 5 weeks is over. The focus is lifestyle change. Not dieting or extreme exercise, but healthy eating and regular exercise.
How does it work? Between now and Monday make a list of at least one thing you will do differently with your eating and your exercise this next week. On Monday you will weigh in and make your changes for the week. The following week you will weigh in again and have a list of what you will change the next week, for a total of five weeks. Making just 1-2 changes each week will make your goal achievable and will keep your body surprised so that it will give you results each week.
Those of you who are current clients at The Fitness Studio - you will check in with me weekly to weigh in and share your changes with me. I will share my progress with you, as well!
So, how about it? Who will join me in for the 5 in 5 Challenge?
I am challenging myself, and you, to lose 5 pounds in 5 weeks. Realistically and healthfully, a person can lose 1-2 pounds per week, so some of you may lose more. (If you do not have 5 pounds to lose, please do not accept this challenge!) The key here is to lose that 5 pounds AND keep it off after the 5 weeks is over. The focus is lifestyle change. Not dieting or extreme exercise, but healthy eating and regular exercise.
How does it work? Between now and Monday make a list of at least one thing you will do differently with your eating and your exercise this next week. On Monday you will weigh in and make your changes for the week. The following week you will weigh in again and have a list of what you will change the next week, for a total of five weeks. Making just 1-2 changes each week will make your goal achievable and will keep your body surprised so that it will give you results each week.
Those of you who are current clients at The Fitness Studio - you will check in with me weekly to weigh in and share your changes with me. I will share my progress with you, as well!
So, how about it? Who will join me in for the 5 in 5 Challenge?
Friday, December 18, 2009
Speed Bumps
Last week at this time, I could barely coax myself out the door for a run. Yes, I have an upcoming half-marathon and yes, I've been perfectly healthy, but it was freezing outside! Literally! Since winters in the Pacific Northwest are usually quite mild, it was a shock to be dealing with temperatures in the teens and 20's for over a week. I was cold indoors, so convincing myself to go outside and run was virtually impossible. As a result, I had a week of fewer runs and much lower mileage. Did I give up on my goal of a half-marathon because my training plan was off? No way! Life has a way of throwing the unexpected at you and you can't quit everytime that happens or you will never achieve any goal.
How do you deal with the unexpected? First of all, don't think of those off-times as failures. They are merely speed bumps on the road towards your goal. Speed bumps don't cause you to turn your car around, do they? No! They slow you down, but you're still headed towards your destination. Keep moving forward!
Second, when you are setting your goal, be prepared for the unexpected. Give yourself a little "wiggle room." If you think you can achieve a goal in 6 weeks - great! But, perhaps you should allow yourself 8 - just in case.
My running plan includes several weeks of lower mileage for recovery. That was my "wiggle room." My easy week was supposed to be this week, but I decided to swap out my weeks. I got my rest week early and didn't lose any progress in the process. No need to feel like I've failed. I'm still moving ahead and I'll be ready for that half right on time!
Third, plan ahead for what you'll do if something throws off your progress. What will you do if you get sick, make poor food choices, or just aren't motivated for some reason? Will you quit, or will you pick up where you left off and keep moving forward? If you have an emergency plan in place, you are less likely to give up on your goal.
There will always be speed bumps along the route. Keep them in perspective. They aren't insurmountable. Decide now that you will continue to move ahead, no matter what life throws at you. Dealing with those speed bumps will make you even stronger in the end. You CAN achieve that goal!
How do you deal with the unexpected? First of all, don't think of those off-times as failures. They are merely speed bumps on the road towards your goal. Speed bumps don't cause you to turn your car around, do they? No! They slow you down, but you're still headed towards your destination. Keep moving forward!
Second, when you are setting your goal, be prepared for the unexpected. Give yourself a little "wiggle room." If you think you can achieve a goal in 6 weeks - great! But, perhaps you should allow yourself 8 - just in case.
My running plan includes several weeks of lower mileage for recovery. That was my "wiggle room." My easy week was supposed to be this week, but I decided to swap out my weeks. I got my rest week early and didn't lose any progress in the process. No need to feel like I've failed. I'm still moving ahead and I'll be ready for that half right on time!
Third, plan ahead for what you'll do if something throws off your progress. What will you do if you get sick, make poor food choices, or just aren't motivated for some reason? Will you quit, or will you pick up where you left off and keep moving forward? If you have an emergency plan in place, you are less likely to give up on your goal.
There will always be speed bumps along the route. Keep them in perspective. They aren't insurmountable. Decide now that you will continue to move ahead, no matter what life throws at you. Dealing with those speed bumps will make you even stronger in the end. You CAN achieve that goal!
Friday, November 13, 2009
Share, Share, Share!
I'll be honest. Yesterday I did not want to do my training run. It was cold, wet, and windy. I really wanted to stay inside where it was warm and dry. But, the thought of everyone I had told about my goal was enough to get me out the door.
Telling others about your goal is a HUGE factor with successful goal-achievers. Knowing that someone may ask about your progress can be that push you need on those days you just don't feel like working towards that goal.
Another thought that helped me get out the door yesterday was those of you who are also currently training for a race at Cascade Half. I was sure you were getting your runs in, so there really was no excuse for me!
Besides telling someone about your goal, enlisting others to reach the same or a similar goal can also be a great motivator. Even if you aren't working towards it together, checking in with each other can be mutually beneficial in your progress.
When I stepped out the door for my run, I'll admit, I still wasn't terribly excited to face the elements. However, the rain tapered off just minutes into my run and I warmed up in a hurry. And, you know what? It was a great run! So, thanks to all of you who unknowingly motivated me yesterday.
Not motivated? Share your goal with someone and ask for their support or share your goal here. I'd be happy to help. If you're reading this - you've already helped me! Start moving towards that goal - today!
Telling others about your goal is a HUGE factor with successful goal-achievers. Knowing that someone may ask about your progress can be that push you need on those days you just don't feel like working towards that goal.
Another thought that helped me get out the door yesterday was those of you who are also currently training for a race at Cascade Half. I was sure you were getting your runs in, so there really was no excuse for me!
Besides telling someone about your goal, enlisting others to reach the same or a similar goal can also be a great motivator. Even if you aren't working towards it together, checking in with each other can be mutually beneficial in your progress.
When I stepped out the door for my run, I'll admit, I still wasn't terribly excited to face the elements. However, the rain tapered off just minutes into my run and I warmed up in a hurry. And, you know what? It was a great run! So, thanks to all of you who unknowingly motivated me yesterday.
Not motivated? Share your goal with someone and ask for their support or share your goal here. I'd be happy to help. If you're reading this - you've already helped me! Start moving towards that goal - today!
Wednesday, November 4, 2009
Ready, Set, Goal!
I've been blogging about setting goals and sharing them for accountability and support. So now it's time to "practice what I preach" and share my current goal with you. Sure, it's scary to put something out there for everyone to see. There's always a chance I could fail. But, I know that if I share that goal, I'm more likely to succeed because I've made myself accountable to all of you.
Goal: Cascade Half-Marathon, Turner, OR January 17, 2010
Training time: 10 weeks (starting Monday, Nov. 9)
Training committment: Run at least 3x/week with one long run per week (Training plan is printed out and on my desk. I used Runner's World Smart Coach*)
Not only am I sharing this goal with you, I am also inviting you to set a goal for this race as well. Besides the half-marathon (13.1 miles), there is a 10K (6.2 miles), and a 2 mile fun run at this event. Pick the distance that you'd like to work towards and let's get The Fitness Studio running!
Remember to be SMART about your goal setting. Once you have a plan, share it! Use The Fitness Studio community to support you as you work towards your goal. *If you're new to running or have specific goals or limitations, I can set up an individual plan designed just for you - instead of the "cookie-cutter" option you will get online.
I'll keep you posted on my progress and I'll expect you to do the same.
So, how about it? Who's in?
Goal: Cascade Half-Marathon, Turner, OR January 17, 2010
Training time: 10 weeks (starting Monday, Nov. 9)
Training committment: Run at least 3x/week with one long run per week (Training plan is printed out and on my desk. I used Runner's World Smart Coach*)
Not only am I sharing this goal with you, I am also inviting you to set a goal for this race as well. Besides the half-marathon (13.1 miles), there is a 10K (6.2 miles), and a 2 mile fun run at this event. Pick the distance that you'd like to work towards and let's get The Fitness Studio running!
Remember to be SMART about your goal setting. Once you have a plan, share it! Use The Fitness Studio community to support you as you work towards your goal. *If you're new to running or have specific goals or limitations, I can set up an individual plan designed just for you - instead of the "cookie-cutter" option you will get online.
I'll keep you posted on my progress and I'll expect you to do the same.
So, how about it? Who's in?
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