You Can Get Fit!

Posts Tagged ‘goalsetting

Hi, everybody!

The month is slowly coming to a close… just a few more days! And I’m 7 miles from my running goal this month: slowly, steadily, I’ve been getting there! (Despite our terrible weather–last week’s snow and ice storm–I’ve managed to nearly make it there… and there’s still time! So, I will get there!)

How are y’all doing with your goals? I’m happy to be your cheering section! Aim high! You can do it!

So, no recipes today, but I found a bunch of funny stuff to hopefully put a smile on your face. Even if you’re not having the best day, maybe looking at these sites (and clicking through ’em a bit more, if you so desire) will get your spirits up… and in the mood for a workout that you hadn’t planned on! Or something like that.

1. A shirt only a chemist could love

2. I don’t know what this says about me… but this is something I don’t get. I have a chapstick on my shelf that I got in Switzerland several years ago that I’m still going through (it has French and German on the side, so I know which one it is)… maybe I don’t lose them because I don’t carry a purse? I dunno. I just tend not to lose things… No comprendo.

3. The expressiveness of old cars can be amazing!

4. Maybe this is merely anatomy teacher humor (something I’ve previously done)… but it has me rolling. Hopefully you get a chuckle, too!

5. OK… this one’s just a lame pun. But I like lame puns! And hopefully you do, too.

Laughing yet? I hope so! That was my goal today. I read something about laughing burning 40 calories in 15 minutes… eh, who laughs for 15 minutes straight, anyway? We could always try…

Keep on smiling! And, if you haven’t yet, pick a small goal to get you through to the end of the month! 🙂

Hey, Snowflakes!

(Or, maybe I shouldn’t call you snowflakes. I want snowflakes to go away. Ever since I moved here 8 years ago, I have learned that snow slows down life, and keeps me from doing what I want and need to do. Perhaps there’s a lesson for me, here… but I refuse to slow down.)

In the past 2 days, we’ve gotten probably 5 inches of snow at our house. So far… it’s been manageable… but I must say I’m looking forward to Wednesday, when it’s supposed to warm up enough that things will melt (since hardly any roads get plowed around here). I have to get back to my January goal of running 50 miles–the gym treadmill gets the job done, but it’s psychologically a lot harder!

Which brings me to today’s topic:

Did you make resolutions? And how are they holding up?

I think I mentioned earlier that I’m not a resolution fan, but I did set a goal for myself to run 50 miles during January. Note the specificity: I didn’t say that I want to be a better runner or that I want to run more, but I set a specific mileage goal.

And that’s what I’m here to tell you today. Specificity of goals helps you achieve your goals. Want to improve your diet? Rather than saying “I’ll eat more fruits and vegetables”, aim to eat 3 servings of fruits and vegetables a day. Want to start working out more? Rather than telling yourself “I’m going to go to the gym more often”, make a goal to go to the gym 4 days a week. Get the picture? Whatever your goal is for lifestyle improvement, there’s a way to make it more specific.

Which, in turn, makes you ultimately more successful! Good stuff!

Keep up the great work!

So… I’m not one for resolutions, for the same reasons as everyone else… (you go all-out for a few weeks, and then what? Strong and steady in the long run is what’s gonna win, right?)

I’m also not much of one for this “new year” business. It’s just a day on a calendar. (It’s a great excuse for a celebration, but aside from that… why save all of your do-gooding until the beginning of the year? I got back in town on December 27th at 12:30 am… and recommitted to my fitness plan on December 27th. That was my “new year”.) Every day, you wake up with a new opportunity to do something healthy for yourself!

That said, I’m taking a cue from Chris Brogan, an online business guru, and I’ve come up with my word to set the tone for the year. What’s one word (or, a few, if you can’t come up with just one) that you want to focus your life on this year?

My word, this year, is comeback. It didn’t hit me until this morning how dedicated I’ve been in my return to my former self, as though the past year and a half have been a mere bump in the road. (In the past 20 months, I’ve been through two major hip surgeries–the second to fix the first–and then got seriously ill last summer, and needed months of recovery and rehab to get through the effects of that.) Now, I’ve returned to teaching several group fitness classes per week, and I’m starting half marathon training again… in other words, I’m well on the road to the former me.

Along the way, I’m taking a lot of time to think about whether or not I want to continue along this same journey, or if I’ll modify it slightly–but the key focus is getting my body back in line again. And it’s doing fine, so far! (with a fair amount of effort! This doesn’t come for free!)

I really believe that having a long-term focus–even on the scale of a month, or several months–helps us plan what we’re going to do on a daily basis. And that helps us live healthier, happier lives! All good, eh?

So, what is your word for the year? How will you set your tone for the next several months?

Hey, gang! I’ve returned from my holiday adventure, and I want to share it with you all! We went to Germany, Belgium, France, and Luxembourg to check out their Christmas markets. Though the weather could have cooperated a bit more (maybe 9 hours of sun on the whole trip), it was a really great adventure, and we ate a lot of good food. I did manage several Pilates sessions, and further explored exercises that I can accomplish all while not lying on a questionable hotel floor! (So–Pilates while standing, Pilates on a bed…)

I blogged about the trip, and there are many pictures, so take your time to peruse. You can check it all out at

http://mehrgluhwein.wordpress.com/

I’m getting back into my daily routine–even teaching two spin classes tonight–and glad to say that the knee strain from a few weeks before the trip disappeared shortly after we started… hooray! So, I’ll see what kind of running I’m able to do once I shake the rest of this respiratory infection.

Start thinking of your 2012 goals… I’ll be back with a recipe on Friday, and the new year is just around the corner!

Hi! We’re heading into a new week of a new month, and what better time to revisit our fitness goals?

go team!

A lot of us–myself included–just go through the motions when we work out. “If it’s Tuesday, it must be spin class day.” I applaud us for going and getting our workout on!

But if we had longer-term fitness goals–and tailored our workouts toward these goals–we would likely have greater success! Awesome, right?

So, what do I mean by this? Instead of “just going to the gym and working out”, maybe you want to train for a 5K race. Or, you want to have have a killer upper body. Or, you want to eliminate your lower back pain. Or shed a stubborn 5 pounds.

You get the idea. I find that if I have something more tangible to focus on, I hit my workouts harder! If I’m just working out because I think I should, I tend not to give it my best.

I have a few goals, currently, but a major focus right now is more serious weight lifting. After having been halfhearted for years, I’m going with a bodybuilding routine I found online (and I’m almost done with week 4). What I hope to get out of this:
*More lean muscle mass, increasing my metabolism 24/7
*More upper body strength for a) general functionality and b) for crazy yoga arm balances
*Sculpted shoulders look hot! (This means I have to maintain them ’til next summer… that’s motivation!)
*This is also my first real lower-body strength routine since my first hip surgery in April 2010, so it’s helping me rebuild down there, which has been helpful in my return to running (another goal right now)…

I have another 2 months left in this plan. I don’t know what it has me do after that. I may focus on running and cut back on weights for the month after that, and then restart it (so that I have hot summer arms!).

I would love to hear your goals for the upcoming month, or for the rest of the year! Put ’em down!

**Disclaimer, before I get a slew of comments: I agree that it is perfectly fine, now and then, to work out for the enjoyment of working out. And maybe that is your goal, after all: just to find the joy in every day. In which case… I challenge you to find your favorite workout, and carve out time for it as frequently as possible. 🙂

Everybody knows what happens on Tuesday! My goofy list! Of goofy things!

Fall has arrived here… and I’m guessing for good, this time. (It’s teased us a few times over the past few months, but didn’t have the guts to stick around. Chicken.) Sunday was the first time that I ran a few minutes since my two hip surgeries, so the cooler weather will be great for upcoming runs. Or, I hope upcoming runs. Jury’s still out on whether it was the right thing to do, but I ran in the middle of refinishing the deck… so, lots of variables. But you know me… I’m gonna try it again!!! (Of course, I picture myself running a half-marathon by the middle of next year… one can always dream, can’t one?)

Anyway, on to silly things:

1. Who knew that cows like Dixieland jazz?

2. Bruce will probably be thrilled that I found a recipe for these cookies. Or the two of us will be very sad, after having downed the whole thing (after a brief moment of bliss).

3. If you love whipped cream (ah, what a silly statement) but have trouble with dairy (I do, sometimes) and want an alternative to soy, here’s a way to make whipped cream from coconut milk. I’m going to have to try this soon!

4. Why I can’t give up coffee.

5. Chatting whales!

All right, so I gave you three sillies and two recipes today. I dunno, I felt like we needed silliness in our lives… happy to provide. Hope you liked it!

I’d love to see any funny links you’ve come across today! Post them in the comments!

See you on Friday with a recipe! It’s getting to be soup and stew time, friends!

Hidey Ho,

So, Tuesday Tidbits became Wednesday Widgets this week. Mea culpa! The husband and I spent a few days in Tahoe, seeing that big fireball in the sky and getting our hike on. (Oh, and adventures with rental car dying just before taking the twisty, turny road. It left us stranded, but in a safe place. Props to the Sunday staff of the Circle K in Incline Village, NV! They let us use their phone when our battery started dying, after several 20-minute chunks on hold….)

Several adventures later, and we’re back in 50-degree western Washington, with many good memories, and a recommendation to stay at the North Tahoe Lodge if you’re in the Truckee area. Very luxurious, great owners (who live in my hometown of Fremont, CA, when not at Tahoe), fantastic hospitality!

Enough reminiscing… onward to this week’s link collection!

1. Are you like my husband and allergic to nuts, but want Nutella? Try this recipe–you can make something similar, pureeing sunflower seeds with chocolate to make a similar spread.

2. Like playing Space Invaders? Well, get the Space Invaders Couch!

3. Still got summer? (no. I don’t secretly hate you. no.) As part of a website listing 50 frozen desserts from popsicles to drinks to ice cream, here’s a recipe for blackberry granita that looks mighty fine.

4. Check out this quote

5. I love these dipped strawberries for sports fans!

OK, y’all! Gotta go pick up family from the airport! Talk soon! I think it’s time for another fitness challenge… what say?

Hi, Friends.

I’m typically not much of a Wednesday poster, but inspiration struck (duck and cover!) and I totally felt the need to get this out to you.

While driving yesterday, I realized how much time I’d lost this past week wallowing over this freak vocal cord nerve injury. And before that, I’d probably done the same over the hip surgery that didn’t go well (in 2010) and had to be redone, plus some.

But why waste time crying over things out of our control? None of us are getting any younger.

It’s fine to feel sorry for ourselves, true. And I’ve found that sometimes, the current path just seems so unbearable that I just can’t find focus and have to chill out. But either to ourselves or others, it just becomes the broken record after a while. And just like a broken record, it continues on the same useless pathway. At some point, we have to pack up and move on as best we can.

Which is what I have done and have continued to do. And you know what? This approach has shown me opportunities I never would’ve imagined, if I’d been left to continue along my same road.

OK, so the Leprechaun of Ideas doesn’t jump onto your shoulder at 2pm every afternoon. (I wish! But then, we’d all be rich.) This takes some brainpower. But think of it this way: you’re developing awesome critical thinking skills!

Case In Point 1: prior to my first hip surgery (April 2010), I was running a fitness business with two corporate clients and a few private clients as well as teaching fitness classes for 4-5 gyms. I wanted to expand my business, but I didn’t have time to think about how to do that, or to do it at all… despite being married to an MBA in marketing. Surgery #1 led to complications and Surgery #2. After the requisite feeling sorry for myself, I got going and put my brain to work. I talked to other instructors. I did some marketing (and learned what does and doesn’t work in this area and field). I hired more contractors. I expanded my business to include other types of classes. I even tried a second business (which… didn’t work, but it was a great learning experience!). I now proudly call myself a small business owner!

When I was getting ready to teach again (that is, working for others), I almost didn’t want to let previous employers know I was available. I preferred having the time to strategize for myself! (Though, gotta say that I do like the steady income stream that I get from bigger companies.)

Case In Point 2: My current struggle. Just when I literally got my feet under me to teach again (and also got a college class to teach in the fall), I have a timeline of potentially three months until I can talk again. This hit me from out of nowhere–I didn’t anticipate this sort of limitation when I was dreaming up projects to take me into the end of the year and going forward.

But life has a way of throwing us curveballs, doesn’t it? And again… we can’t stand still while it blows past us. To me, that just isn’t living!

So, during the next few (loooonnngggg) months, other than non-work-related stuff such as improving my piano playing and cleaning up the jungle that is my backyard, I’ve come up with four work-related projects that don’t require speaking:

1. Getting my body back to the strength that it was before Hip Surgery #1 (which was the best shape of my life other than torn hip cartilage)

2. Make a new trifold brochure for my business, now that I offer Zumba classes, which may get me more corporate business (and plan a guerrilla marketing attack for the beginning of the year!!!)

3. Keep going on the….. (book) that I write in spurts. Since I’m oh-so-experienced in rehab (plus 500-hour Pilates certified), I’ve been working on a… document, in laymans’ terms, to help people recover from injury using Pilates-based exercise. I need to redouble efforts.

4. Lower priority, but script videos. I intend to create a YouTube channel of short videos that, once again, use Pilates-based exercise to help people reduce pain in various parts of their body. Big goal of mine in life is to help the world feel better without pharmaceuticals! (Ironic, given my masters’ degree in pharmaceutical chemistry…)

See? It takes a little bit of the gerbil running in that mental wheel, but you can come up with some fruitful projects that will get you toward your life/career goals, despite current limitations. (Try to make your projects meaningful, rather than, say, learning Swahili. Unless you are absolutely taken by the Swahili language, and by all means, go for it!)

Maybe by the end of allllll of this… I won’t need or want to go back to working for the man at all. Now, wouldn’t that be a hoot? Having had illnesses and injuries that supposedly take me out of work for a combined few years, but during that time, I end up generating a successful income stream. That would be amazing, and it’s my goal.

I encourage all of you to share this with anyone who’s going through a rough time in life! Any rough patch can be turned around… and can lead you into more exciting territory!!

Hey, yo. My brain is running a mile a minute: can you help me catch it?

So I’m a former teacher, long-since been bitten by the “inspire our future leaders” bug. (And I’m still a Pilates instructor, and have mentored a few folks toward fitness career changes over the past year… some things just don’t change.)

But my morning podiatrist’s appointment inspired me further.

If you’re familiar with my story, you know about my childhood struggle with extreme obesity. Recently, I’ve been feeling the long-term effects: it’s been hypothesized that so much weight and so little activity as a child may have contributed to my abnormal hip joints (recently requiring two surgeries), to my abnormally-shaped foot bones and arches, and I learned today that the fat pads in the soles of my feet are leaner than normal… ya think that 80-100 extra pounds during development could’ve stunted the extra cushioning in the bottom of my feet?

No wonder my feet ache when walking around all day, even at a normal weight and in good shoes!

That aside, the media repeatedly tells us of the ills of childhood obesity (diabetes, high blood pressure, etc etc). But even if the child has great intentions and reverses their behavior, there could be long-term musculoskeletal effects.

And this is the message that I’d love to get out to the world.

But I don’t quite know how.

This little ol’ blog isn’t the proper forum. I’d love to talk to schools… and maybe I’ll start there.

So, I guess this is Goal #41 on my “40 by age 40” list… and in my opinion, it’s a pretty darn important one. You think?

Long time, no see! It’s been almost a week since I’ve seen you last–sorry! All of those writing prompts totally burned me out…

But I really want to share with you my progress over the past month! Remember a month ago, when I set that big goal to lose 10 pounds and tighten up overall? (I’d just finished 3 months on crutches after a major hip surgery, so I was feeling really out of shape…)

I took some follow-up pictures yesterday to compare with those I took a month ago. I can’t believe I’m posting swimsuit pics on the internet… scary… but here goes:

This was me on May 21, 2011:
me in may 2011

Compare that with me on June 24, 2011:
me in june '11

(Apologies for the wet, just-out-of-shower hair!!)

So, a little slimmer, maybe? I’m down the 3 pounds that I gained after the surgery–some days, the scale registers 4.

In any case, things are moving in the right direction! I’ll continue towards my goal of 10 pounds down total (meaning, 6-7 more pounds lost) and firming myself up in general by following the same plan:

  • Cardio daily, at least 30 min. I’m restricted in terms of what I can do, but as my strength builds, I can (and have been!!) increase intensity.
  • 3 upper body weight sessions per week
  • Daily Pilates, at least 30 min
  • I’ll add in some walking as it feels OK–it’s functional exercise!
  • Cut back on, but not eliminate, fats and simple carbs
  • 5+ servings fruits and veggies daily.

I’ll revisit this a month from now with more photos! It’s a great non-scale way to measure your progress (in addition to seeing how clothes fit and taking measurements).

How are you all doing with your health and nutrition plans?


I'd love to connect with you! Find me on Facebook, follow me on twitter, or sign up for email updates below!

Join 19 other followers

Top Rated

Brooke is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.