Fitness Foreseen for 2013!

Knowing what worked before and reapplying it to life

Resolutions vs Goals – which one is a keeper? January 1, 2013

Well, it’s 2013 and new it begins! The past week has been more of a prep week – planning out a menu, grocery shopping, figuring out my schedule for the gym when I return back to work next week. I’m actually VERY VERY excited about my journey this year. I even had a friend take “before” pictures of me!!! Will I post them on here? Ummmm – maybe later! It took everything I had to stand still for her to get the pictures! Maybe I’ll post them with my first “during” picture – when I feel better about my body. 

Around this time every year, people are talking about their resolutions they will be making for 2013, then they add the line “or at least for January”. What has happened to people’s thinking of a resolution? Why do they think it will only last for January? 

I think if we replace “Here are my 2013 resolutions” with “Here are my 2013 goals” people would be more likely to stick with them. I make goals every year – some I accomplish, others I don’t. But of those I don’t accomplish, I noticed it’s due to lack of planning. Well, this year I’ve already made my goals – and they are REALISTIC! I think that’s something we forget to take into consideration – are my goals realistic???

To lose 3 pounds a week is not realistic and it’s not healthy. To lose an average of 1 pound a week is realistic. To pay off my $30,000 student loan debt in a year is not realistic, but to pay an additional amount on top of my monthly payment is realistic. I’ve always been someone who can create goals and a game plan to accomplish the goal. If people will look beyond the thought of “I want to get fit” “I want to be debt-free” “I want to be happy”, and create a game plan on how to get there and realize that it doesn’t happen over night – or even over one year. 

“I want to get fit” – well, that’s a good goal. But if you just stick to that thought then you’re like a fish flopping trying to get back to the water. That’s why in February you don’t even think about hitting the gym. I’ve been there, done that and didn’t like the results. So, For this year, I’ve sat down and created a goal for each month in fitness. For January – starting on the 7th my goal is be at the gym 12 times for at least 30 mins of cardio. That is 3 times for 4 weeks – does that sound realistic? I just stuck with cardio that way I’m not overwhelm getting back to my 60-90 sessions of cardio, weights, classes in the first week. And I know with my back issues my body has to build back up!

I think I’m writing this for more myself – to remind myself that it’s all about having a game plan. It’s all about having a realistic game plan and sticking with it. Last year one of my goals was to bring my love for books back into my life. I used to read a book a week and I knew that would overwhelm me. So, I decided to read 20 books for 2012. When I counted the books earlier this month, I had read 28 books! My goal was to purchase and read a book every 2-3 weeks – I knew I could do read one in that time frame.

So I’m reminding myself of my goals for 2013 – some will seem familiar to you as I listed them on my first post. 

*Please ignore the “2012” on the pic – I couldn’t find one that said 2013 but I really liked the pic!

1. To lose a total of 65 pounds for 2013! That’s a little over a pound a week! Slow weight loss is better!

2. To pay attention to inches lost and let my clothes be the judge of the true loss in my body.

3. To begin eating better again – all the fresh fruits and vegetables – tracking what I eat on myfitnesspal.com

4. Work up to drinking 100 ounces of water a day again

5. To start with 30 mins at the gym for 3 days a week! Then work back up to the 3-5 days at 60-90 mins. I was one of the people who really enjoyed working out and I miss it! 

*Side note – start at the gym with something you would enjoy (or least hate) – if you start with things you absolutely hate, you’re less likely to keep up with it. Do you enjoy just a casual walk? Just start with the treadmill. Biking? Ride a bike.

6. To walk 3,650,000 steps – does that sounds like a lot? Well, it’s really not. It’s 10,000 steps a day! 

7. To enjoy one day a month to myself – and not feel guilty about it. For those who know me – this is huge!!

8. To pay off 1 debt this year – being realistic to know I can focus more on one debt than trying to focusing on paying them all off in one year.

9. To blog on here twice a week. Once I return to work, I’m going to have to schedule time each week to write and to keep who ever is reading this updated.

Happy New Year and now it begins….Fitness Foreseen in 2013!!!

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Somethings you don’t realize you miss… December 28, 2012

Filed under: Uncategorized — melanina03 @ 4:43 pm
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So for the past two days, I’ve been monitoring what I’ve been eating – the calories, fat, carbs, fiber and protein – and there’s one word to describe how I felt about the totals for day — EEEKKK!!!

Previously, I would eat at least 40 grams of fiber of day – and no it doesn’t affect me like it does other people. And I noticed I could barely get 20 grams. So then I realized what I was missing in my food journal – FRESH FRUITS AND VEGETABLES!!! Yes, I would have an apple a day, but that’s about it. The rest would be cooked and before I always made sure to have at least 4 raw/fresh fruits and/or vegetables a table. So while running errands yesterday, I stopped by the store and picked up some grape tomatoes, carrots, cucumbers and apples. 

For my morning snack as I type out this blog, I’m snacking on some grape tomatoes. Even though they are not in season, they taste absolutely delicious! Some people say “you don’t realize what you’re missing until you don’t have it”…well, I didn’t really miss them until after I started snacking on them today. Does that make sense?

Actually, now that my taste buds have been awaken for the fresh foods, I’m craving all the things I used to eat – celery, carrots, bell peppers, kiwi, apples, cantaloupe, watermelon, grapes! So I’m getting ready to revise my grocery list for this week and plug in some fresh produce!

Now I’m going to search pinterest for different combination/recipes that include fresh produce – so for any of you who may read this, do you have any favorite combination or recipes that include fresh produce? One of my favorite is fruit salsa!!! And one thing I’ve always tired to master while cooking but couldn’t – when stir-frying vegetables how do you keep them crisp without them turning into mush?

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Is green really the way??? December 27, 2012

Filed under: cleanse,detox,Health,Uncategorized — melanina03 @ 3:31 am
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With my job, we can only carry over a certain amount of vacation time a year. Anything over that, we have to use by January 11th – well I “have” to take off almost 3 weeks right now – and loving it! So it’s given me time to rest and relax. But I’m also researching if a detox/cleanse really work. So far, if you stick to one for 3 days it’s okay, but how can people do one for 21 days?

Then I decided to possibly do a detox/cleanse smoothie as breakfast for a week and then eat pure and natural foods just to help get the junk out of my system that I’ve eaten from all the Christmas goodies. Reading thru the recipes though, I noticed they all ended up with a green color. And yes, I do know they add green vegetables – but not really for sure how spinach or lettuce taste as a smoothie?

So for anyone reading this – do you have any thoughts on these smoothies? Have you tired them with spinach, collards, lettuce, celery or any other green vegetable? What’s the trick to making the smoothie smooth? And not chunky? Or is there a combination of fruits and/or vegetables that you enjoy in a smootie?
I really do enjoy making smoothies, but I’ve only done protein and fruit.

Today, I recreated a new Fitness Pal account – with the screen name “melanina03” to keep track of what I eat/drink/burn. I will admit, I was a HUGE fan of Weight Watchers – until they revamped their program – all fruits are free??? Hmmm, well for me, I couldn’t do it. I had lost the majority of my weight on their previous program and was faithful. Then when they switch programs, so did all their products associated with them. It was too difficult to figure out the difference between the old points and new points.

So with Fitness Pal, it’s synced to my fitbit tracking monitor and I can easily track my food intake and track my exercise goals. I had mentioned my screen name previously in case anyone wanted to be accountable on there.

 

And it begins….well soon December 25, 2012

Filed under: Health,Uncategorized — melanina03 @ 9:35 pm
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I decided to start a blog on my journey of getting back into shape – for me, it’s better accountability. Some may wonder how the whole accountability will work on here??? Well, even if no one reads this, just the idea that one person may, will help keep me accountable to myself.

My weight loss journey started a couple years ago when I was living in a house with 2 roommates. Within 18 months, I had lost 75 pounds! And people are right, when losing weight slowly, it’s doesn’t come back on as fast. Well, I was committed to the gym 3-5 times a week – depending on my schedule – but I was on my way to hitting a weight goal. Most people lose weight to become “skinny” – I want to lose weight and become fit to better my health. I was eating right, increasing my cardio activity and was toning muscle.

Then one day that all changed – I was in an auto accident. The front of my trailblazer was crushed because of one person’s choice. Luckily, there were no bones broken, but I had a “sprained spine” with severe muscle spasms. My whole body from head to toe consistently hurt for a few months. Per doctor’s orders, I was not allow to continue with my exercise routine. I hated it, but continue to watch what I ate.

Let’s fast-forward and sum the past year up – I was in physical therapy for a few months, and then was finally released to go back to the gym – and things weren’t the same. Certain movements caused a great amount of pain and I wasn’t nearly as strong as I was before the accident. So I became very discouraged.

I had moments where I ate all the junk I had previously ate. I could feel my body changing. And in 15 months, I had gained 25 of the 75 pounds back 😦

***A little side note – I’ve been on all kinds of crash diets before losing and keeping most of the 75 pounds off, losing it slowly is better because you have less plateaus and you don’t gain as easily. I lost 75 pounds in 18 months, but only gained around 25 back in 15 months…not bad right?

But as I was reflecting on this past year and making goals for 2013 – I am taking back what the accident stole from me! I’m taking my fitness back – I’m going to hit my goal this year! I’m going to build my cardio back up! I’m going to work on getting tone! Normally when I’m goal-oriented, I can accomplish it. And these are the goals I let go off without realizing it! Now it’s time to take charge again!

So here are my fitness goals for 2013:

1. To lose a total of 65 pounds for 2013! That’s a little over a pound a week! Slow weight loss is better!
2. To pay attention to inches lost and let my clothes be the judge of the true loss in my body.
3. To begin eating better again – all the fresh fruits and vegetables.
4. Work up to drinking 100 ounces of water a day again
5. To start with 30 mins at the gym for 3 days a week! Then work back up to the 3-5 days at 60-90 mins. I was one of the people who really enjoyed working out and I miss it!

My goal is not to become skinny – but to become more fit! I lived too many years wanting to be skinny, but when I changed my mindset to becoming healthy, it became a bit easier to follow a plan.

So, the reason for the blog? I’m going to record what my week is like – exercise, new recipes, new foods, etc. I guess it’s going to be more like a journey for me…but here’s a thought, did you know it takes 21 days to get into a habit?? It takes about the same to break one too? Maybe if we were so into the quick fix, we could break some of our habits? I’m wanting to get my fitness habits back…well, here’s to 21 days!

Between now and January 1st, I plan on getting my environment cleaned up from all the junk that’s been collective – hence the “…well soon” on the title.

Created by MyFitnessPal – Nutrition Facts For Foods