First let me say Week 4 was awesome. I met and exceeded most any goals I set for myself. BOOYAHHH!
Part of our challenge was to find an accountability buddy in the Do Life 12 Week Challenge Forum and connect with that person. Share Challenge goals, struggles, support and challenge one another and get to know one another outside of the challenge; share parts of our lives. For our submission to the Challenge this week we'll actually be posting about our buddy, instead of ourselves. So here's a little bit about my buddy.
I actually posted sort of late, on Wednesday, after a crazy start to the week. And I met Lisa from Buffalo, NY. Lisa is the perfect accountability buddy for me, we have a TON in common. Lisa's sense of humor and strength first struck me right off the bat. Lisa has had more than her fair share of adversity, yet comes across graceful, strong and with a sense of humor. She has worked for and maintained about a 50 lb loss in weight and is working towards her goal weight, which I have no doubt she will reach. She is working hard to train and become a runner using the C25K program and when she gets stuck, she doesn't give up. She picks up where she left off and carries on, adapting the program and striding toward her goals. Lisa and I have talked just about every day since we "met" via email and have shared much of our lives, we clicked. She has been a source or comfort, support, laughs and challenges. She isn't afraid to ask questions or ask for help and support where she needs it. She set reasonable and attainable goals while challenging herself.
I'm sure most all of us have met awesome people with this week 4 buddy challenge, but Lisa has the edge on EVERYONE. Not only is she all of the spectacular things I mentioned above, but she OWNS a tailgating bus with 11 of her friends that is decked out in football logos that they take to football games!!! How cool is that?!!!
Lisa is a badass and deserves to win this week! She is a total winner!
Sunday, January 29, 2012
Sunday, January 22, 2012
Do Life 12 Week Challenge Week 3 Recap Plus More Info You Probably Never Wanted To Know
Let me start off by saying Week 3 of the challenge was a complete and total disaster for me. Also, a complete failure. Do you know how hard that is for me to admit, the failure part? Probably not, and now that I'm putting it out there, while it is hard, it's also freeing.
I failed at this challenge, as in read it, was not interested in any way, shape or form in trying to get the scavenger hunt (details on the actual challenge coming up) stuff done and was just going to focus on trying to get exercise in and eat healthy. And then...nothing.
I did nothing related to the challenge this past week, although I certainly thought about it and wanted to exercise.
I struggled almost all week to just work and do basic care for myself. Why? Because I have S. A. D. (Seasonal Affective Disorder - details on that here) and it kicked my ass. I knew I wasn't feeling great for a couple weeks, but I don't normally have this much trouble with it in years past so I was confused as to why I was struggling so damn much.
Becoming aware of it later in the week really helped me come to terms with it and get myself into a place where I could combat it. When I know what is bothering me, I can address it, but for days I had no clue why I was so depressed (clinically).
There is a history of depression/mood disorder in my family and I have struggled with various issues over the years. However, I'm now in one of the best places I have ever been in my life, so this hard hitting S. A. D. threw me for a loop. While I haven't had this much trouble with it in years past, this year it cut me off at the knees. But, now that I'm aware I'm taking steps to address it and turn that around. Even just knowing why I was feeling the way I was puts me in a better place. I also bought someone Vitamin D drops and am working on thought/behavior modification practices to combat the S. A. D. (I'm not a fan of taking prescription meds and usually try to do anything I can to avoid it, having been on quite a cocktail of stuff at times in my life, prescribed and not prescribed. This doesn't mean I won't take something if it is necessary, but I prefer holistic treatments as much as possible.)
This coming week I will have more energy and focus due to my efforts at the end of the week and be able to get my work outs in and eat healthy. Sadly, my healthy eating options went out the window this week as well, but I'm more than ready to get back on that train - I feel gross from not eating well.
I wanted to explain all this to keep myself accountable - full disclosure. What a freaking journey this is. My own private war with myself, out here for all the world to see on the internets.
Now, per Ben at Do Life, challenge details:
This week is an old-fashioned scavenger hunt free-for-all!
Keep working your pushups/planks and keep rocking the exercise, but the week is simple. Whoever gets the most challenges done wins the week. Winners tie? Prizes for everyone tied.
Hope you all have a self-timer on your cameras. There are apps for that if you are using smart phone.
[photo proof required for every single item!]
[each item worth one point unless otherwise stated]
Policeman/woman in your town wearing a Do Life shirt (2 points) or holding a homemade Do Life sign (1 point).
You sitting on or standing next to a tricycle with a racing bib on. In public. Bonus points for helmet and sunglasses.
Statue in your town wearing Do Life shirt (2 points) or wearing a Do Life sign around its neck (1 point).
Ballerina pose during your next workout.
The biggest chalk Do Life logo you can make. Outdoor basketball court?
Screenshot of your longest walk/run of the week. (http://mapmyrun.com in case you don't know how to map a run yet. Or any other mapping/GPS device.)
You holding your biggest excuse on a piece of paper while defeating the excuse.
You holding the DVD of AIR FORCE ONE starring HARRISON FORD the BEST MOVIE OF ALL TIME. Bonus point for your best Harrison Ford face. GET OFF MY PLANE.
You in grocery store holding a pineapple and a watermelon. At the same time.
Your super healthy grocery list.
You ignoring a warning sign.
You holding a "Team Edward" or "Team Jacob" sign at the local library.
You with 80+year-old. Both giving the peace sign.
$18.87 in change.
Picture of a homemade smoothie. Your hand must be in front of it giving a thumbs up.
Recreate a famous picture/painting.
You wearing seven shirts.
You with as many other people holding Do Life signs. One point for every two people. 16 people = eight points. 100 people = 50 points.
You wrapped in Christmas lights. And them turned on. I'm sorry. I know you JUST put them away.
You in plank or pushup position. Outdoors.
Picture of you finishing your toughest workout of the week. Or a re-enactment of your reaction upon finishing.
Do Life Dog. (open to interpretation.)
You at the most famous location in your town. Wearing Do Life shirt (2 points) holding Do Life sign (one point).
You with an apple on your head with an arrow through it.
You pointing to your city in an actual atlas.
You in a music store rocking out.
Do Life Cat. (open to interpretation.)
You wearing your favorite sport's team's gear. Double peace sign.
You holding a sign with how many minutes you worked out this week.
You with someone named Richard. If your name is Richard, you with someone named Lauren. No cheating! ("they won't know his name is actually Bob...")
You sitting in bleachers cheering on a game that's not being played.
A homemade painting of your biggest goal. No deductions for lack of painting skillz.
A lawyer's business card. Five bonus points if the lawyer's name is Larry.
You standing beside a Ferrari.
Picture of you on a treadmill. (2 points if the time is 30+ minutes and you appear to have actually done the 30 minutes.)
You. In a boat.
You on the top floor of a building.
You high-fiving the grocery store cashier.
You in a top-hat.
You running in a top-hat.
Good luck, guys!
Deadline is Sunday night. I'll have picture-posting guidelines in official submission thread on Saturday evening.
Keep running. Keep rocking. Keep writing down things you did well at the end of the day.
So here's to Week 4 and getting back in the game. I will take any support and motivation I can get. Comments are so welcome and appreciated.
I failed at this challenge, as in read it, was not interested in any way, shape or form in trying to get the scavenger hunt (details on the actual challenge coming up) stuff done and was just going to focus on trying to get exercise in and eat healthy. And then...nothing.
I did nothing related to the challenge this past week, although I certainly thought about it and wanted to exercise.
I struggled almost all week to just work and do basic care for myself. Why? Because I have S. A. D. (Seasonal Affective Disorder - details on that here) and it kicked my ass. I knew I wasn't feeling great for a couple weeks, but I don't normally have this much trouble with it in years past so I was confused as to why I was struggling so damn much.
Becoming aware of it later in the week really helped me come to terms with it and get myself into a place where I could combat it. When I know what is bothering me, I can address it, but for days I had no clue why I was so depressed (clinically).
There is a history of depression/mood disorder in my family and I have struggled with various issues over the years. However, I'm now in one of the best places I have ever been in my life, so this hard hitting S. A. D. threw me for a loop. While I haven't had this much trouble with it in years past, this year it cut me off at the knees. But, now that I'm aware I'm taking steps to address it and turn that around. Even just knowing why I was feeling the way I was puts me in a better place. I also bought someone Vitamin D drops and am working on thought/behavior modification practices to combat the S. A. D. (I'm not a fan of taking prescription meds and usually try to do anything I can to avoid it, having been on quite a cocktail of stuff at times in my life, prescribed and not prescribed. This doesn't mean I won't take something if it is necessary, but I prefer holistic treatments as much as possible.)
This coming week I will have more energy and focus due to my efforts at the end of the week and be able to get my work outs in and eat healthy. Sadly, my healthy eating options went out the window this week as well, but I'm more than ready to get back on that train - I feel gross from not eating well.
I wanted to explain all this to keep myself accountable - full disclosure. What a freaking journey this is. My own private war with myself, out here for all the world to see on the internets.
Now, per Ben at Do Life, challenge details:
This week is an old-fashioned scavenger hunt free-for-all!
Keep working your pushups/planks and keep rocking the exercise, but the week is simple. Whoever gets the most challenges done wins the week. Winners tie? Prizes for everyone tied.
Hope you all have a self-timer on your cameras. There are apps for that if you are using smart phone.
[photo proof required for every single item!]
[each item worth one point unless otherwise stated]
Policeman/woman in your town wearing a Do Life shirt (2 points) or holding a homemade Do Life sign (1 point).
You sitting on or standing next to a tricycle with a racing bib on. In public. Bonus points for helmet and sunglasses.
Statue in your town wearing Do Life shirt (2 points) or wearing a Do Life sign around its neck (1 point).
Ballerina pose during your next workout.
The biggest chalk Do Life logo you can make. Outdoor basketball court?
Screenshot of your longest walk/run of the week. (http://mapmyrun.com in case you don't know how to map a run yet. Or any other mapping/GPS device.)
You holding your biggest excuse on a piece of paper while defeating the excuse.
You holding the DVD of AIR FORCE ONE starring HARRISON FORD the BEST MOVIE OF ALL TIME. Bonus point for your best Harrison Ford face. GET OFF MY PLANE.
You in grocery store holding a pineapple and a watermelon. At the same time.
Your super healthy grocery list.
You ignoring a warning sign.
You holding a "Team Edward" or "Team Jacob" sign at the local library.
You with 80+year-old. Both giving the peace sign.
$18.87 in change.
Picture of a homemade smoothie. Your hand must be in front of it giving a thumbs up.
Recreate a famous picture/painting.
You wearing seven shirts.
You with as many other people holding Do Life signs. One point for every two people. 16 people = eight points. 100 people = 50 points.
You wrapped in Christmas lights. And them turned on. I'm sorry. I know you JUST put them away.
You in plank or pushup position. Outdoors.
Picture of you finishing your toughest workout of the week. Or a re-enactment of your reaction upon finishing.
Do Life Dog. (open to interpretation.)
You at the most famous location in your town. Wearing Do Life shirt (2 points) holding Do Life sign (one point).
You with an apple on your head with an arrow through it.
You pointing to your city in an actual atlas.
You in a music store rocking out.
Do Life Cat. (open to interpretation.)
You wearing your favorite sport's team's gear. Double peace sign.
You holding a sign with how many minutes you worked out this week.
You with someone named Richard. If your name is Richard, you with someone named Lauren. No cheating! ("they won't know his name is actually Bob...")
You sitting in bleachers cheering on a game that's not being played.
A homemade painting of your biggest goal. No deductions for lack of painting skillz.
A lawyer's business card. Five bonus points if the lawyer's name is Larry.
You standing beside a Ferrari.
Picture of you on a treadmill. (2 points if the time is 30+ minutes and you appear to have actually done the 30 minutes.)
You. In a boat.
You on the top floor of a building.
You high-fiving the grocery store cashier.
You in a top-hat.
You running in a top-hat.
Good luck, guys!
Deadline is Sunday night. I'll have picture-posting guidelines in official submission thread on Saturday evening.
Keep running. Keep rocking. Keep writing down things you did well at the end of the day.
So here's to Week 4 and getting back in the game. I will take any support and motivation I can get. Comments are so welcome and appreciated.
Sunday, January 15, 2012
Do Life 12 Week Challenge Week 2 Recap
I was pumped for Week 2 of this challenge, however I'm disappointed in how my week actually played out. But you will have that, and I'm not going to dwell on it, just move forward.
Challenges: I was not feeling up to par (read: I felt like shit) the last part of the week and therefore didn't meet the exercise minutes requirement :( I HATE that this happened, I seriously dislike not conquering something put before me. But it makes me think of one of my favorite quotes "Success is not final, failure is not fatal: it is the courage to continue that counts" by Winston Churchill. Making enough time to work out was another challenge, I know this is an issue everyone faces - this first full week back at work/first week of classes for students was insane and I was exhausted much of the time. I'm learning though, that even when I'm tired if I work out I feel better and actually have more energy.
Onto the Challenge recap...
Week Two Theme: Paying it Forward.
Ben from Do Life's words: How many times have you been having a crummy day and all of a sudden someone does something for you or says something to you and it completely changes your day? Perhaps it doesn't happen enough, and that's where this week comes in. For these things to happen on a more frequent basis, we have to be ready to be the ones to do it. Being fit and doing life is more than exercising. We're still gonna rock our bodies this week, but we're also going to be mindful of others.
This week is all about perhaps pushing ourselves outside our comfort zone. You can't be afraid to do it. Well, you can be afraid, but you also have to be willing to face that fear.
WEEK TWO CHALLENGES:
(Since we're all at different places in our health and fitness journeys, there will be some differing challenges.)
Do something out of the ordinary for a stranger. Find a way to brighten someone's day. Pay for an elderly couple's meal at the restaurant. Give a homeless man a blanket. Volunteer. Compliment someone. Do something out of your way. Something, maybe, you've never done before.
So I'm trying to figure out how I read this challenge early in the week and didn't even read it properly as all that was in the forefront of my brain was "Pay It Forward." So that's what I did. My boss needed someone to take her to a doctor's appointment so I volunteered. So while I did pay it forward I did not do anything for a stranger, that I can think of.
Do something else. Yep, that's (at least) two times this week, you'll be going out of your way.
I also asked my sister to meet me at the gas station and filled up her gas tank for her as my second pay it forward.
Reassess your pushups (or plank) today or tomorrow. And keep working them. There are pushup and plank plans all over the internet, or make up your own. Stick with it!
I did not reassess my pushups, however I did do 2 crossfit workouts this week that included plenty of pushups.
Reassess your goals. Where are you? How are you doing? Do you need to change anything?
I'm doing just okay with my goals. I believe they are still good, achievable goals, this week was just difficult.
Beginners: 150 minutes of exercise (or 20 minutes more than you did last week).
Intermediate/Advanced: 30 extra minutes of intense work like last week + 200 jumping jacks. (all at once or spread out)
And here's where I flaked out. I worked out Tues and Thurs this week. Tues I walked to the gym - it was actually too icy out to run - and then did 2 repeats of a Crossfit workout for a total of 40 minutes. Thursday I ran to the gym, did one repeat of the Crossfit workout and ran back home for a total of 30 minutes. On Sunday I cleaned/did floors and mopped for about 30 to 40 minutes, for me that does not count as exercise, but it does count for being up and doing physical activity. So a total of 70 minutes of exercise and 30 - 40 minutes physical activity.
Write four things you did well. Every night before bed.
Didn't do it! I suck at this part. I will try to do better on this, I don't know why it's so hard to manage to get this done, it should be easy.
So there you have it. I meant to take a pic of my sister and her car at the gas station, totally forgot. Something else that had me busy this weekend besides not feeling well was dog/house sitting and I do have one picture, this is Luke. He's a really good boy and I love taking care of him.
Week 3 coming up. Looking forward to having Martin Luther King Jr. Day off tomorrow and taking some time to ready myself mentally for coming back with a vengeance and making this week my bitch.
Challenges: I was not feeling up to par (read: I felt like shit) the last part of the week and therefore didn't meet the exercise minutes requirement :( I HATE that this happened, I seriously dislike not conquering something put before me. But it makes me think of one of my favorite quotes "Success is not final, failure is not fatal: it is the courage to continue that counts" by Winston Churchill. Making enough time to work out was another challenge, I know this is an issue everyone faces - this first full week back at work/first week of classes for students was insane and I was exhausted much of the time. I'm learning though, that even when I'm tired if I work out I feel better and actually have more energy.
Onto the Challenge recap...
Week Two Theme: Paying it Forward.
Ben from Do Life's words: How many times have you been having a crummy day and all of a sudden someone does something for you or says something to you and it completely changes your day? Perhaps it doesn't happen enough, and that's where this week comes in. For these things to happen on a more frequent basis, we have to be ready to be the ones to do it. Being fit and doing life is more than exercising. We're still gonna rock our bodies this week, but we're also going to be mindful of others.
This week is all about perhaps pushing ourselves outside our comfort zone. You can't be afraid to do it. Well, you can be afraid, but you also have to be willing to face that fear.
WEEK TWO CHALLENGES:
(Since we're all at different places in our health and fitness journeys, there will be some differing challenges.)
Do something out of the ordinary for a stranger. Find a way to brighten someone's day. Pay for an elderly couple's meal at the restaurant. Give a homeless man a blanket. Volunteer. Compliment someone. Do something out of your way. Something, maybe, you've never done before.
So I'm trying to figure out how I read this challenge early in the week and didn't even read it properly as all that was in the forefront of my brain was "Pay It Forward." So that's what I did. My boss needed someone to take her to a doctor's appointment so I volunteered. So while I did pay it forward I did not do anything for a stranger, that I can think of.
Do something else. Yep, that's (at least) two times this week, you'll be going out of your way.
I also asked my sister to meet me at the gas station and filled up her gas tank for her as my second pay it forward.
Reassess your pushups (or plank) today or tomorrow. And keep working them. There are pushup and plank plans all over the internet, or make up your own. Stick with it!
I did not reassess my pushups, however I did do 2 crossfit workouts this week that included plenty of pushups.
Reassess your goals. Where are you? How are you doing? Do you need to change anything?
I'm doing just okay with my goals. I believe they are still good, achievable goals, this week was just difficult.
Beginners: 150 minutes of exercise (or 20 minutes more than you did last week).
Intermediate/Advanced: 30 extra minutes of intense work like last week + 200 jumping jacks. (all at once or spread out)
And here's where I flaked out. I worked out Tues and Thurs this week. Tues I walked to the gym - it was actually too icy out to run - and then did 2 repeats of a Crossfit workout for a total of 40 minutes. Thursday I ran to the gym, did one repeat of the Crossfit workout and ran back home for a total of 30 minutes. On Sunday I cleaned/did floors and mopped for about 30 to 40 minutes, for me that does not count as exercise, but it does count for being up and doing physical activity. So a total of 70 minutes of exercise and 30 - 40 minutes physical activity.
Write four things you did well. Every night before bed.
Didn't do it! I suck at this part. I will try to do better on this, I don't know why it's so hard to manage to get this done, it should be easy.
So there you have it. I meant to take a pic of my sister and her car at the gas station, totally forgot. Something else that had me busy this weekend besides not feeling well was dog/house sitting and I do have one picture, this is Luke. He's a really good boy and I love taking care of him.
Week 3 coming up. Looking forward to having Martin Luther King Jr. Day off tomorrow and taking some time to ready myself mentally for coming back with a vengeance and making this week my bitch.
Sunday, January 8, 2012
Do Life 12 Week Challenge Week 1 Recap
I'm a terrible blogger! I have no clue how long it's been since I blogged. And let's face it, I'm not REALLY a "blogger" and even more than that who cares how often I write some shiz?! It's about to get somewhat consistent because I'm using my blog for my recaps that we have to post.
So Do Life, have you heard of it? Check it out here at Do Life Movement Be sure to click on the video of Ben at the very bottom right hand side, it's called My 120 pound journey, just a short video but powerful and awesome and inspiring! On the same page (middle far right of the page under Do Life Movement, Ben Does Life) you can also click through to join Do Life 12 Week Challenge, it's only 10 bucks, a measly $10 and you get challenges every week to do and tons of online support. I joined because I think it will be fun and keep me focused and accountable. Also, I like a challenge :D
Week One Theme: Assess, Resolve, and Act
Week 1 Challenges:
Disclaimer!!!***First let me say I was out of town on vacation in Florida (I live in Virginia) when I saw this challenge on the blog. I knew that by taking it on, it was going to be, well, a challenge to get the first week done as I was away and not coming home until 4 days into the first week. But I knew I could get at least the physical activity portion done and that was the most important piece to me. So I signed up and immediately forgot all that I had read about making goals so I'm quickly doing that tonight. I also forgot about writing four things I did well each day so that didn't get done. Okay, enough with the excuses, let's recap this bad boy.***
1. Write down five quantifiable goals for yourself. Emphasis on quantifiable. And they must be realistically achievable within one month (more on this below the challenges).
Assess yourself and write down your current stats in all five areas. Do you want to lose six pounds? Find out exactly where you are now. Do you want to run a 35-minute 5K? Write down your current time. Etc. You might need to get creative with assessments. That's okay. There is no requirement on your goals or your assessments.
My 5 Goals:
* Run 3 days a week (eventual 5K goal time of 30 mins)
* Make healthy food choices each day, eat less
* No beating up for mistakes or making excuses
* Cross train 2 - 4 days a week
* Lose minimum of 5 lbs
Assessments of Goals:
* I typically will run 2 - 3 days a week so this should be doable, however I've really been struggling with my running due to terrible shin splints as well as mentally feeling like I can do it lately so it is physically and mentally challenging to follow through.
* This is another mental challenge for me to eat less/eat for fuel not out of cravings. Making healthy choices is only semi-hard due to cravings and stress eating. Again, doable.
* I've gotten pretty good at not making excuses about anything in my life other than when I need to work out and at talking myself down when I start beating myself up about not doing something perfectly. Practice makes perfect, I work at it.
* Cross training is FUN and there are several classes I love to take, I find my biggest challenge here is time/making excuses about having time.
* I haven't been losing weightlately in a long time, in fact it freaks me out to think about it and have to be accountable because I will feel like SHIT if I don't lose anything. However that can't keep me from trying and by putting it out there maybe I'll become more accountable.
2. By Monday night, get on the floor an do as many pushups as you can. Modified (from your knees) or regular. It doesn't matter how many you can do. Write this number down in a notebook or word document. Pushups will be a "fun" recurring litmus test throughout the 12 weeks.
I did 26 pushups, modified (girly/on the knees style)
3. Beginners: Do 120 minutes of exercise this week. The exercise can be anything physical as long as you're working that heart rate. Walking, running, cycling, rollerblading, yoga, weight-lifting, anything.
Intermediate/Advanced: Add 30 minutes to your average week and push the intensity during those 30 minutes. It doesn't matter if it's five intense minutes during six different workouts or one extra intense 30-minute session.
I chose the beginners and did just over 120 minutes of exercise this week; 130 minutes. It was hard fitting it in with being on vacation/traveling the first 4 days of the challenge but I managed.
Wednesday - 30 mins CrossFit home work out
Friday - 40 min walk, 2 miles
Sunday - 60 min walk, 3 miles
4. Identify your biggest excuse. Write it down on a wall in your house. Then in your notebook write a way to eliminate that excuse. Not enough time in the day? "Eliminate American Idol and Glee." Sorry.
I would say my biggest excuse is not enough time and/or too tired.
5. Each night before bed, write four things you did well that day.
I didn't do this. See disclaimer.
Another thing talked about in the challenge is to get creative and take pictures. I was so focused on just getting done what I could this week and had tunnel vision, so no pictures but I promise to get better about that. Like I've promised to blog more?! Shit, I might be in trouble!
So there it is! I'm pleased to get done what I did. Looking forward to Week 2, pumped for Ben to post those. Anyone want to join me in doing this challenge? Come on!!! I'm off to make some healthy food choices for dinner ;)
So Do Life, have you heard of it? Check it out here at Do Life Movement Be sure to click on the video of Ben at the very bottom right hand side, it's called My 120 pound journey, just a short video but powerful and awesome and inspiring! On the same page (middle far right of the page under Do Life Movement, Ben Does Life) you can also click through to join Do Life 12 Week Challenge, it's only 10 bucks, a measly $10 and you get challenges every week to do and tons of online support. I joined because I think it will be fun and keep me focused and accountable. Also, I like a challenge :D
Week One Theme: Assess, Resolve, and Act
Week 1 Challenges:
Disclaimer!!!***First let me say I was out of town on vacation in Florida (I live in Virginia) when I saw this challenge on the blog. I knew that by taking it on, it was going to be, well, a challenge to get the first week done as I was away and not coming home until 4 days into the first week. But I knew I could get at least the physical activity portion done and that was the most important piece to me. So I signed up and immediately forgot all that I had read about making goals so I'm quickly doing that tonight. I also forgot about writing four things I did well each day so that didn't get done. Okay, enough with the excuses, let's recap this bad boy.***
1. Write down five quantifiable goals for yourself. Emphasis on quantifiable. And they must be realistically achievable within one month (more on this below the challenges).
Assess yourself and write down your current stats in all five areas. Do you want to lose six pounds? Find out exactly where you are now. Do you want to run a 35-minute 5K? Write down your current time. Etc. You might need to get creative with assessments. That's okay. There is no requirement on your goals or your assessments.
My 5 Goals:
* Run 3 days a week (eventual 5K goal time of 30 mins)
* Make healthy food choices each day, eat less
* No beating up for mistakes or making excuses
* Cross train 2 - 4 days a week
* Lose minimum of 5 lbs
Assessments of Goals:
* I typically will run 2 - 3 days a week so this should be doable, however I've really been struggling with my running due to terrible shin splints as well as mentally feeling like I can do it lately so it is physically and mentally challenging to follow through.
* This is another mental challenge for me to eat less/eat for fuel not out of cravings. Making healthy choices is only semi-hard due to cravings and stress eating. Again, doable.
* I've gotten pretty good at not making excuses about anything in my life other than when I need to work out and at talking myself down when I start beating myself up about not doing something perfectly. Practice makes perfect, I work at it.
* Cross training is FUN and there are several classes I love to take, I find my biggest challenge here is time/making excuses about having time.
* I haven't been losing weight
2. By Monday night, get on the floor an do as many pushups as you can. Modified (from your knees) or regular. It doesn't matter how many you can do. Write this number down in a notebook or word document. Pushups will be a "fun" recurring litmus test throughout the 12 weeks.
I did 26 pushups, modified (girly/on the knees style)
3. Beginners: Do 120 minutes of exercise this week. The exercise can be anything physical as long as you're working that heart rate. Walking, running, cycling, rollerblading, yoga, weight-lifting, anything.
Intermediate/Advanced: Add 30 minutes to your average week and push the intensity during those 30 minutes. It doesn't matter if it's five intense minutes during six different workouts or one extra intense 30-minute session.
I chose the beginners and did just over 120 minutes of exercise this week; 130 minutes. It was hard fitting it in with being on vacation/traveling the first 4 days of the challenge but I managed.
Wednesday - 30 mins CrossFit home work out
Friday - 40 min walk, 2 miles
Sunday - 60 min walk, 3 miles
4. Identify your biggest excuse. Write it down on a wall in your house. Then in your notebook write a way to eliminate that excuse. Not enough time in the day? "Eliminate American Idol and Glee." Sorry.
I would say my biggest excuse is not enough time and/or too tired.
5. Each night before bed, write four things you did well that day.
I didn't do this. See disclaimer.
Another thing talked about in the challenge is to get creative and take pictures. I was so focused on just getting done what I could this week and had tunnel vision, so no pictures but I promise to get better about that. Like I've promised to blog more?! Shit, I might be in trouble!
So there it is! I'm pleased to get done what I did. Looking forward to Week 2, pumped for Ben to post those. Anyone want to join me in doing this challenge? Come on!!! I'm off to make some healthy food choices for dinner ;)
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