Goals

How was your weekend?  We went away for a wedding in Maine and it was amazing.  What a great weekend!

This is Part Three in my series "All or Nothing." Today I am focusing on fitness and exercise. This has been my biggest mental hurdle over the past year because I have been dealing with one injury or health related issue after another, with virtually no relief.  My doctor has given me at least two stern talking to's about overdoing it. I have had to take a MAJOR step back and let my body heal, which has resulted in both some weight (fat) gain, a significant loss in muscle mass, and a blow to my routine.

This was during recovery from my back injury.

What used to be normal is now work. What used to be a warm up is now my work out. While I used to go out for a 30+ mile bike ride 2-3 times per week, I have only been on one this entire season.

I, myself am fighting the all or nothing game. I want to be what I was a year ago. Heck, I'll take where I was six months ago. But that's not the case, so I stand here at the crossroads of "Try again, do it again, it's worth it!" and "Ugggh, I don't want to do this. It's hard."

When my motivation is high, I tend to overdo it. I just got over a migraine that lasted 10 days. And my shoulder has been bothering me for the past couple days.  It stinks to get old.

This post is all about setting weekly, or even daily fitness goals.   If you are just getting started, or are working your way back from injury or medical issues, the key to long term success is to start small.  Don’t set impossible goals you cannot achieve.  Be practical.  It's okay to reach a little, but don't set unattainable goals and set yourself up for failure.

I am thinking one bike ride is realistic and two is probably a stretch, but I am going to try to ride on Wednesday and again on Saturday morning.

I am doing this, starting today.  My nutrition for the weekend was literally off the chart, so today I am going to reign in the food demons and make sure I get my workouts in for the week, and that’s what my goals reflect.

I took the word "vacation" to heart.  I ate and ate and ate.  Rum Raisin ice cream on top and Peanut Butter Fudge Swirl on the bottom with a waffle cone bowl.  OMG, to die for.

For me, the mind game has to some extent been about time. I find myself thinking, "If I can't get to the gym and workout for an hour, why bother" has been a trap.  Truth be told, my weight on the scale hasn't changed more than 5 lbs since Christmas, and that's because I've got my nutrition figured out pretty well. But your muscle mass will diminish if you don't train, and that's what has happened. The rule about muscle weighing more than fat is fact, not fiction. So while the scale hasn't moved around much, my clothes don't fit like they used to.  The image in the mirror is not as sexy as it was. I don't like it.

I got to the gym yesterday and did a push workout.  Just because my nutrition was a mess for the weekend doesn't mean I couldn't work out.  It felt good to be home.

I battle between what I want (now) and what I want (long term). It's a struggle. And the problem is two fold. One: physically, I can't do what I could do or I run the risk of reinjury. Two: I have to turn off the nagging voice in my head that tells me to quit, to give up.  It’s so easy to just let my busy schedule take over my days.

This whole learning to listen to my body means turning off the dueling voices in my head.

Here are today's goals:

Part of my issue has been time and today is no exception.  I am bringing my gym stuff to work, going to the gym on my way home and then to my 4:00 p.m. appointment.

My challenge for you this week is to set some goals.  Make them SMALL and ACHIEVABLE.  If you don't work out at all, don't set out to walk six miles every day.  Try 3-5 walks per week ... maybe 1 - 2 miles per walk.  And, don't forget the weights.  Try a basic introductory workout at the gym like this one from BodyBuilding.com:  Best Beginning Weight Trainer Guide with Easy-to-Follow Workout or this one The Complete 4-Week Beginner's Workout Program from MuscleAndFitness.com.  The trick is start small and light.  Do NOT put the maximum amount of weight on the rack, thinking you got it.  If it feels like you got it, take it down at least one notch.  Focus on form over the amount of weight.  You don't want to overdo it and either hurt yourself or quit.

Questions for you (answer in the comment section below):
What did you do this weekend?
What goals do you have for the week?

Musical notes ♩♫ ♪ ♬ ♪

This is another MUST have on my playlist.  A definite favorite!

Can't Stop This Feeling by Justin Timberlake

I got the sunshine in my pocket, got that good soul in my feet...

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Do you believe?

Discouragement is so easy to enter into our belief system when we are just getting started.
Last week it might have sounded like this:

I got on the scale and I weigh 216 lbs.  
That's awful.  
I'm awful.  
I'm so ashamed.

For a week, you tried to do what you could.  You ate smart.  Tried to get to the gym.  Drank a lot of water.  Darn it, you were hungry!  This week, you weigh-in and...

I weigh 214.8 lbs.   MAYBE you even gained a pound or two....
I only lost 1.2 lbs.   (I can't believe I gained two pounds?!?!)
That's awful.
I tried so hard.
I hate this.
I don't even know what I'm doing.
I don't think I can do this.
I'm so ashamed.

You start to doubt what you're doing.  Your life is busy.  You are tired.  This whole process is discouraging.

Let me STOP you RIGHT NOW!

If you have more than 50 lbs. to lose, you cannot expect to see rapid results immediately.  You just can't live in that fantasy world and allow doubt, shame and self-condemnation to rule your mindset.

YOU MUST BELIEVE IN YOURSELF!
No matter what!!!
If you gave it an honest try last week and you gained one or two pounds, DO NOT STRESS about that!

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Isaiah 41:10

Ask yourself a couple of questions...
What time of day did you weigh yourself?  Was it the same time of day as last time?
What clothes were you wearing last time?  Was it different?
What did you eat/drink before you weighed-in?
When was the last time you pooped?  Ummm, yeah, what goes in, must come out and it does make a difference on the scale.

If everything is more or less equal from one week to the next, just consider it a fluctuation in the scale.  Don't worry about it.  Have a good day today and get on the scale tomorrow to see if there's any difference.  When I weigh myself, I do it first thing in the morning with no clothes on at all. (Essentially I am dehydrated and have an empty stomach and am the lightest I'll be for the day.)  This morning I got on the scale and I weighed 153.9.  I was super excited because I was 158 last week.  This afternoon, I got on the scale to show someone that it is accurate and it does work and I weighed 155.5.  That's with my clothes on and after I'd had food and beverage throughout the day.  Your weight fluctuates.

Someone asked me how I can lose four pounds in one week.  I said, "Eh, it's the scale."  Yes, I worked hard this week.  I did.  My nutrition was on point and my workouts have been 100%.  But still, 4 lbs. is quite a bit in one week.  But who knows!  Next week I could be up a pound.  I don't stress out.  I know I am working hard to be the best I an be.  With that, I am satisfied.

What you want to look for is weight loss over time.  One to two pounds per week is healthy.  Sometimes you may see a five pound drop in one week, followed by little to no change the week after.  It's just the way our bodies are made.  Get over it and stop with the crazy self talk.

Now, let's go back to the root of the negativity.

When I was obese, I really hated how I looked.  I was so self-conscious that I wouldn't let my picture be taken, especially not alone.  At my heaviest, I was tired all the time.  It was all I could do to just get through the day.  I worked hard at my job, but I didn't work out and I either starved myself or ate junk.  My self-image was in the hole.  When I started this journey, there was something different about where I was then, as compared to previous attempts to lose the weight.

The difference was that I was tired of feeling bad.  I was tired of having no joy.  I wanted to have my picture taken.  I wanted to look and feel happy.  I knew that no matter what it took, I was NOT going to give up.  There was NO way.  When I felt like quitting, which I did time and time again, I refused to quit.

I had a mantra I remember telling myself, "Tracey, you can do this.  You must believe in yourself.  You have to make this work."

Health and fitness is not a straight path.  Even once you think you've "arrived", there are detours (injuries, illness, grief, loss, changes in life) that affect your journey.  I continually reassess where I am, where I am going and what I want from this journey.

Here is the basic truth I hold onto:

I need to be healthy in order to be a better person for my family, friends and to do my job better. This means physical, mental and spiritual health and wellness.

In order for me to be healthy, I must find time to take care of myself. 
AND  
I really like how I feel when I work out.  I enjoy riding my bike, hiking, and working out.  These things make me happy.  
If I am happy, I can be a better wife, mother, daughter, friend and counselor.

So much of this journey is mindset.  Be cognizant of that.  Instead of feeling down about where you are today, turn this beginning into empowerment.
Tell yourself:
I am going to make this work!
I am so much  stronger than I even think I am.
No matter what, I am NOT giving up!

Feel the energy of this mantra.  Connect with it at an emotional level.
When you are feeling badly, remember the mantra.  Stick to what you started.

Beautiful by Christina Alguilera

You are beautiful!

Today is the beginning.  You are just getting started.
Life is an amazing blessing.  Make the most of it each day.  You are worth it!

Questions for you...(Answer in the comment section below.)
How are you feeling about your goals for this year?  Do you believe you can achieve them?  What steps are you taking to make them happen?


Are you up to speed on my series on wellness?  Check it out!

Radio Silence

The Empty Fridge Syndrome

Put a Little Love in Your Step

On Friendship

Breakfast 101

Not a Runner

With Us
Worthwhile or Gimmick?
Three Years, Really?
No Time to Stretch!

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Why?

In my last blog, I wrote about the need to transform your mind when you set out to change.  Change is difficult and we always want to go back to our most comfortable state.  To make change happen, you have to develop a new way of thinking.  It takes both physical and mental will power.

Critical to your success is developing your "why?"  If your doctor told you to lose weight, or if you are tired of your reflection in the mirror, that in and of itself may not be a strong enough why.  But, if the person you are closest to says, "I'm concerned about your weight." Or if you are facing surgery unless you bring down your blood pressure, lose weight, and lower your cholesterol, that may be a strong enough why.  It is possible that a talk from your doctor may be what you need.  But having a strong "why" is foundational to future success.

What do I mean?  When I set out on this journey in 2014, I weighed 232 lbs.  I was a work-a-holic, and a couch potato.  My nutrition was terrible.  I was in pain 24 hours / day,  7 days / week.  I was tired all the time.  I knew I had to do something about my weight, but I let a ton of excuses get in my way.  I had a STRONG why, but internalizing it was difficult.

This was taken, July, 2013.  I probably weighed about 220 lbs. here.

When my trainer Mike died in November, I told Dmitriy that I wanted to do the Ride to Remember, that became my "why."  I set out to do what I never dreamed possible.  I trained hard for it.  And I learned everything I could about nutrition.  That was a stronger why.  That became my driving force.

Brian & I after the Ride to Remember.

Whatever you do, work heartily, as for the Lord and not for men.

Colossians 3:23

Questions for you...
So let me ask you, what is your why?  Is your why strong enough?  What can you do (or do you do) to internalize it?

If you are struggling to lose weight or get into shape, it could be that your why is not strong enough.  You may need to add a second why which is more compelling for you.  Losing weight in and of itself may not be enough of a goal.  Maybe you want to plan to hike a mountain near where you live, or run a 5K.  Everyone has their own motivating factor.  What is yours?

Stay tuned for more on this topic.

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Far from Perfect

Hello friends! It's been a long time since I've taken a moment to write. I wanted to share with you what I've been experiencing the past month or so. I was supposed to finish my field experience for my degree back in December, but I didn't really even start logging the hours until February. (That's after I was supposed to already be done.) As much as I like to write and share my thoughts with you on my blog, it's an entirely different story writing about what I do every day and applying it to my goal of becoming a principal someday. This has been a grueling experience for me! It's taking me hours and days even. Because I don't like it, it's excruciatingly painful.

I have no life right now, except this.  This is my daily Snapchat.  Me at Starbucks, writing in my journal, trying to catch up.

I've been going to Starbucks as much as I can and writing there without distractions- nothing to keep me from writing. I can't do laundry, watch Netflix or work out if I am at Starbucks writing my journal. Like I said, I should've been done with this in December.

The stress from this has kicked in my depression which feels like a wet blanket covering me. And I really can't seem to get the blanket off of me.  I know that this is all related to stress from finishing this up and stuff that's been going on at work, but it's not a fun experience to go through.

I waited patiently for the Lord; he turned to me and heard my cry.  He lifted me out of the slim pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand.  He put a new song in my mouth, a hymn of praise to our God.  Many will see and fear the Lord and put their trust in him.
Psalm 40:1-3 NIV

I'm trying to be really good about my nutrition and I'm still working out at least four days a week.  I have been taking more days off from the gym than I'm used to. This just adds to my anxiety, because there's that fear of getting fat, you know? When you've been on yo-yo diets most of your adult life and you gain the weight back every time, you really don't want to get fat again.

I've taken to eating more of "whatever I want" more and more often.  It's like walking on a frozen pond after a thaw.  Not very smart.  But the donut was sooooooooooo good.

If you've never been fat before, it's hard for you to understand what I'm talking about. But if you've been on a diet and lost weight, you know how easy it is to rebound. So I'm trying hard to be good about my nutrition and exercise even if I can't make it to the gym every day.  

When you feel like this, it's hard to even look forward to anything. 

Last week, my husband and I are celebrated our 25th wedding anniversary!  I can't even believe it, it doesn't seem real. He is my best friend, I love him with my whole heart. 25 years!  I don't feel old enough to be married that long.

Brian & I on our wedding day, 25 years ago.

We're going to go away for anniversary, but probably not until the fall. It's hard when you're feeling overwhelmed with everything to look forward to things like celebrating your anniversary, planning a vacation, or even going to the beach this summer.  

We took a day to sneak away and went to Mohegan Sun.  It was a nice get away.  No work - Brian would not let me and I needed the reprieve.

In thinking about this, I realize that I'm just not perfect. I don't have it all together, I probably never will. But I realize that's OK. My husband loves me anyway.  My kids think I'm all right too. And hopefully if you're reading this you think I'm OK.  This was never about being perfect, it was about achieving my goals, and right now that's what I'm working really hard to do. Finishing my degree is all that matters, and I know that it is going to be a lot of hard work.  I have it in me to make it happen.

Meanwhile, please stay tuned as I will be back to blogging regularly when all this is done!

Look how much my Princess Leia is growing up!  Long walks with her are good for both of us!

I've taken a serious liking to iHeart Radio.  My favorite channel is Top 40 Workout.  This channel has an awesome collection of upbeat, leg stomping music.  I also really like K-Love, which has uplifting, inspirational Christian music which is good for my soul.  It just depends on what I'm in the mood to hear.  What I like about iHeart Radio is that it seems to be intuitive...it knows that I have a crazy eclectic taste in music and it combines some outrageous styles of music which keeps my groove on whether I am writing, walking the dog or working out.  Check out these favorites...  (I told you, I'm eclectic!)

Here in Your Presence

by New Life Worship

I'm Straight

by Fetty wap

Cake by the Ocean

by DNCE

Questions for you:  (Answer in the comments below.)

What's your favorite workout song?  What's your favorite coffee spot?

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Back to the Drawing Board

So, it's January 3, how is the New Year going so far?  How are you doing with your goals for 2016?  

My friend Jackie and I went hiking yesterday.  It was cold at first, but we warmed up as we got moving up the mountain.

I have received several messages from my friends and followers that either things are going great ... OR ... that they are so discouraged about how poorly they did over the holidays or that they did not reach their goals for 2015.

I completed 100 Days of Gratitude on Facebook on New Years Eve.  One of my friends from church started her 100 Days last week and she posted this picture of her walking the pool, saying that I inspired her.  I am so happy for her and I am thrilled that my blog is making a difference.

Today's post is all about starting fresh.  It doesn't matter whether you had a bad month or a bad year.  Maybe you had a death in the family, lost your job, had to care for a loved one, moved into a new home, or maybe it was something else that got in your way.  While ALL of that affects us and impacts our progress, today is your day to say, "I'm okay and I'm NOT going to let my circumstances keep me back."

It's time to go back to the drawing board.

I'm going to be honest with you, because what would the point be if I didn't practice what I preach? Between Thanksgiving and New Years, I gained 6 lbs.  I'm not happy about it.  So, I am going back to basics with my nutrition.  I am eating lots of vegetables and lean protein.  I am drinking at least 16 oz. of water with every meal.  I have carrot sticks on hand to eat when I have the munchies.  I know I can do better than I did the last month.  I have no excuses, just that I wanted to eat what I wanted to eat.  I got lazy with my nutrition, skipped meals, took shortcuts.  But today is not a day to feel shame or guilt, it's a day to say, "All right, let's make this happen!"

Therefore, if anyone is in Christ, he is a new creation.  The old has passed away; behold, the new has come.

2 Corinthians 4:17 (ESV)

So, if you are feeling bad about your weight, about how you feel physically, stop it now.  If you have to, say to yourself, "Cut it out."  There is absolutely NO good resulting from feeling guilt or shame about your weight or the current state of your well-being.  Develop a mantra to drown out the negative voice in your head.  If you can't think of your own, try one of these:

"Today is my day.  I can do this."

"2016 is going to be the year for me."

"I believe in myself.  I will succeed."

My husband decided to lose weight and get healthy this year.  So I have become a bit of the food police.  You should hear me, "Drink the entire glass of water."  "What are you doing with those chips?  Stop that now!"  He thinks it's hysterical, but at the same time, he wants my help and wants to give me a hard time, so I'll amuse him for a little while, but eventually he needs to make wise decisions on his own.

This is me.  "Stop, this is not okay to eat."  "Here's an orange, you can eat that."

Unless you have a life coach or a partner to support you, you need to figure out how to be your own food police.  If you have left over holiday junk food, I give you permission to throw it all away.  Go ahead and clean out the fridge and throw it in the trash.  It's probably old and stale now anyway.  It's NOT worth the calories anymore.  You are worth better than that.  Take advantage of the New Years sales at the supermarkets and stock your fridge up with fresh fruits and vegetables.

Make a new playlist on your iPod or phone and get out there and move your body.  I particularly like this one:

Let's Go by Calvin Harris feat. Ne-Yo

It's not about what you've done, it's about what you're doing.

It's all about where you're going, no matter where you been.

Let's go!

If you need help with your journey, message me.  I'll invite you to my fitness group on Facebook if you're interested.  Sometimes the additional support can be very beneficial.

Challenge for today:
Take at least 30 minutes today to go for a walk and reflect on what is good.  Think positively about where you are today.  You are beginning a new journey, to transform yourself to a new way of life.

Question for you: 

(Answer in the comment section below.)

How are you doing so far with your goals for 2016?  What is your mantra to keep you going? 

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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New Year, New Mindset

Happy New Year!

How was your holiday?  When my husband is off, we spend New Year's with his family in Nahant.  The kids are growing up though and want to do their own thing.  I have mixed emotions about that.  Hanging with my in-laws is a lot of fun for us, though.

Maria and I took a walk to the "end of the Earth" (as Maria calls it) yesterday.  It was so peaceful.

Brian makes such corny faces in pictures

Today marks the first day of 2016.  This year will bring several big occasions for our family.  My son graduates from high school.  I graduate from grad school.  Brian and I celebrate our 25th Anniversary.  My niece celebrates her 30th birthday.  I have my 30th high school reunion.  Both of my kids get to vote in their first presidential election.  Hopefully I will get hired as an Assistant Principal and start a new career.

This morning, I took a walk down to Dunkin Donuts, saw the beach.  Seriously, I heard it calling me.  I ended up walking the entire shoreline all the way to Lynn.  My husband had to come get me because they wanted breakfast and I wasn't there.  I felt bad (but not really), like a little kid for walking too far.  Sorry (not sorry?).  I didn't mean to stall breakfast. Honest.  I just wanted to walk.  It was beautiful.

Lunch today:  Weight Watcher's vegetable soup and a protein shake.  Back to basics for me.

Many of you will endeavor to begin or rejuvenate your own journey towards being healthier and fit.

My friend Jackie posted sort of a "Dear Ann Landers" note on my Facebook page the other day.  The woman talked about starting a diet means gaining weight.  She went on to talk about the importance of being healthy and having a positive self image.  I briefly talked about this here: "Content, not complacent."

The reason most people start a diet or a fitness journey / goal on January 1 is because they are not content with how they feel or how they look.  They want to be healthy and ... the holidays are finally over.

Last night's dinner:  Chicken Alfredo, lobster with butter, meatballs, an egg roll, a chicken finger and kale salad.  It was sooo delicious and I was full.  I don't need to  lose any more weight, but I can't continue to eat like this and keep the weight off.  So, I'm focusing on healthy eating and exercise to keep myself on track.

In my last post, I gave some strategies for accomplishing your goals: Resolve to Change.
In this post, I want to talk about the importance of having the right mindset.  If  you want to lose weight...to be healthier...to begin or renew a journey towards fitness you need a plan.  However, without the right mindset, you will fail and end up where you started.

One of the things I actually liked about Weight Watchers was attending the weekly meetings.  Listening to the speaker, hearing feedback from other members, learning new strategies.  It really helped me to develop a positive mindset about weight loss.  Where I failed to have long term success is when I gave up.  I met a roadblock, got lazy and threw in the towel.

Mindset is key

When you first set out on your journey, typically you are pumped about the new beginning.  You are excited to change your life.  What you must keep in mind is that change is work and work is hard, so when the newness wears off, that's when giving up is too easy.

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8

Develop your own personal mantra.  What you will say to yourself over and over so you can accomplish your goals.  It's what you need to rely on when the going gets tough.  For me it was basic,  "You have to do this, Tracey.  You can't give up."  Whatever it is, it should be simple and easy to remember.  It's what you say to yourself when the going is good and when the going gets tough.

Keep your motivation high.

If you're on Instagram, follow people who are super motivational about fitness.  Here are a couple of my favorites:

Monica @runeatrepeat
I actually subscribe to her blog.  She talks a lot about running, nutrition and various things that make me smile, laugh and sometimes think.

Elif @elifcanbulat_  (she has some awesome videos) and
Daniella @dandxb.lovesbeingfit (she is so motivational)

Raymond @theonlinecoach (he is super strong) and
Chris @mma_yogi (I think he's the coolest yogi)

I often search for images on Google about fitness, weight loss and motivation.  I will post these on Instagram or Facebook as a reminder to myself.  Why did I want to start this journey?  How am I going to stick with it?  Here's my most recent search:

These are some pretty inspirational images.  Find the ones you like, download them.
Upload them to your favorite Social media or make them the wallpaper on your PC or phone.
Regular reminders help keep your motivation high.

Having the right mindset is key to long term success.  If it's weight you want to lose, a marathon you want to run, weights you want to lift, aches and pains you want to get rid of...whatever it is, you have to resolve to STICK with it!  When the going gets rough, don't quit.  If you have a set back, if you "fall off the wagon," don't let that derail your overall efforts.  Change takes time.  It's worth the effort.

This is true!!!

It's a journey, not a sprint.

Questions for you: 

(Answer in the comment section below.)

Did you do anything special for New Years?  What are your goals for 2016?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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Resolve to Change

So, Friday rings in a New Year.

No matter where you stand on the matter, I know secretly everyone has at least one thing they want to change or do for themselves to be a better person or live a better life.  Maybe it's concrete and measurable like "losing weight" or "quitting smoking."  Maybe it's more ethereal like "enjoying life" or "worrying less."

Remember not the former things, nor consider the things of old.  Behold, I am doing a new thing; now it springs forth, do you not perceive it?
Isaiah 43:18-19a

The problem with resolutions is they typically fail.  They might last two to three weeks, but most of the time, they are by the wayside by January 31.  That's so sad.  Exactly two years ago, I determined to lose weight and change my life.  It took more than a year to lose all the weight, but I am living proof that New Year's resolutions do work if you want them to succeed.

The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
Proverbs 21:5

Since my blog is about my journey towards fitness, I want to share with you my goals for 2016 and talk about ways you can actually accomplish your resolutions.

Goal #1:  Goal #2:  I REALLY want to bench press 100 lbs.  For a man, this is nothing, but for me, it's a lot of weight and seems really far away from where I am today.  I have been working towards increasing my weights and had a pretty significant setback when I hurt my back.  But I am determined to make this happen.

Goal #2:  Goal #1:  Finish my degree.  Wait, this really should be Goal #1.  So it is now officially Goal #1!

Goal #3:  Increase my speed when cycling.  At my best, I rode about 15 - 18 MPH.  (18 is pretty high.)  I want to increase my speed to about 17 - 19 MPH.

Goal #4:  I want to read my Bible more often.

So, these are my goals, some are fitness related, others not.

How do you go about accomplishing your goals?  Do you just write them down and say, "Ok, this is what I want to do," then take a stab in the dark and see if you hit your target?  Do you set a timeline?  What do you do?

Make every goal measurable.  

Even if your goal is more spiritual or emotional in nature like, "Be kinder," if you want to accomplish your goal, you need to be able to measure it.  How do you plan to be kinder?  How do you plan to worry less?  Make your resolutions SMART goals.  They are Specific, Measurable, Attainable, Realistic and Timely.

If you want to lose weight, how much weight do you want to lose?  Be specific.  If you weight 350 lbs. and want to lose 175 in one year, that is probably not attainable or realistic.  So, think in terms of how many pounds per week do you want to lose.  A SAFE goal is 2 lbs. per week and that may be somewhat lofty, but it's a good starting place and you can adjust it accordingly after one month.  Be Timely. When do you want to accomplish your goal?  What's the realistic time frame?  If you want to lose 175 lbs total, one year may be unrealistic, but 100 lbs. in one year is probably within your reach.

If your goal is not easily measurable, turn it into a measurable goal.  If you want to be kinder, think about strategies you CAN accomplish to be kind.  Maybe you will / can:

• Volunteer at the local soup kitchen four times this year
• Call your mother at least once a week
• Reach out to an elderly neighbor and have coffee with him / her every other week
• Read two books about kindness and gratitude by the end of June.   (Try Happier by Andy Lacroix or The Power of Kindness by Piero Ferrucci)

These steps to "be kinder" are specific, measurable, attainable, relatively realistic and they have time frame.

Be realistic

Is whatever you want to accomplish something you can actually do?  Is it practical?  Do you need help?

For me, I want to read my Bible more often, but I know reading it every day is completely unrealistic.  So, I am going to read three - four chapters per week, starting with Psalms, then the New Testament.  It's a pretty weak goal, but is three - four chapters more per week than I am reading now, so I feel like the bar is low enough for me to actually attain it.

Create a Plan

What steps are you going to talk to accomplish your goals?  If you want to lose weight, what's the method of attack?

I recommend the following:
1)  Drink at least 64 oz. of water every day, increase to 100 oz. if you are exerting a lot of effort or are working out in the heat.  (Like when I ride my bike.)

2)  Find a reliable nutrition plan.
I recommend following the guidelines on MyFitnessPal (MFP).  Set up an account and log EVERYTHING you eat.  Make sure you are eating enough.  If you are not eating at least 1,300 calories per day, you are not eating enough.  Not eating enough slows your metabolism, which is the opposite of what you want.  Trust me on this.  You can customize your nutrition goals, editing the calories and macros according to what works best for you.  This takes time to figure out.  Message me if you need help and I will walk you through it.

MyFitnessPal  you can friend request me:  tracoleman99

Start with the focus on calories and gradually look at your nutrients to see how you are doing with macros (carbohydrates, fat and protein).  If Weight Watchers if your choice, that's okay because it is healthy.  Just be careful about other plans which eliminate food groups entirely or limit certain foods (like tomatoes).  It's probably wise to cut out ice cream and cookies, but fruits, vegetables and lean proteins are essential.  There are no "bad" fruits or vegetables.

3)  Exercise - both cardio and weights.
If you don't workout at all, get in three workouts per week to start.  Increase to four workouts per week for the month of February.  Many people think cardio is the only form of exercise they need when trying to lose weight.  It's not enough.  You want to build muscle mass to increase your metabolism.  It's a slow process but it works.  I am living proof.

I lift weights six out of seven days per week.

My cardio of choice is riding my bike.  With the cold weather, I rely on the elliptical and HIIT at the gym, with walking and hiking to give me some variety.  I do cardio two - three times per week, although I have been trying to walk at least four times per week.

4)  Read about nutrition and exercise.
If you create a MyFitnessPal account, I recommend subscribing to their blog.  I get some great fitness and health tips and they have healthy recipes too.  I also subscribe to BodyBuilding.com and get their articles and fitness tips.  Prevention magazine has some good health tips too.  I peruse this when I'm in line at the grocery store.

I always measure whatever I am reading against what is acceptable / healthy on the whole.  So, if I read about a way to eliminate belly fat in three short weeks, bells start to ring and the word, "gimick" starts to resound in my brain.  There are no quick fixes.

For me, I have to finish my degree.  I don't have much to finish, but I should be done by now.  I have to log the hours, journal them and do my portfolio.

My plan is to: 
A)  catch up with my journal by January 8.  That gives me one week to get caught up.
B)  Spend Saturday mornings working on my portfolio.  No laundry, no cleaning, no gym, no blogging, no Instagram until 12:00 p.m.
C)  Finish by the end of March.

I MUST do this and I have to be really strict with myself.  I have an accountability partner, Cyndi and I will be hitting up a colleague to be an additional accountability person as well.  I might even ask her to help edit my journal because my professor is a stickler about grammar.

Stick with it!

Don't let any excuse get in the way of accomplishing your goals!

The reasons most people give up on their resolutions is they encounter setbacks along the way and do not have the resolve to find ways around the obstacle or endure the discomfort of change.  When I set out to lose weight two years ago, it was VERY slow going for me at first.  I only lost 7 lbs. from January 1 to February 12, which is when I started working with a trainer.  In March, I fell and sprained and fractured my thumb.  The pain was excruciating and pretty much put my training on hold.

For the first seven months, I had to fight with myself the entire way.  This was my mantra:

Don't give up.  

You have to do this.  

You can do this.  

Don't quit.  

If your resolution or your goal is important enough to you, you will accomplish it.  Determine to succeed and you will.  Remember, it takes time.

I didn't get to 232 lbs. overnight.  I was heavy for years.

It took 2014 for me to solidify my plan, a lot of trial and error, but a whole lot of, "Don't give up."

When I started training with Dmitriy, he had "the talk" with me and told me if I wanted his help, "this is what I need to do" or he wouldn't be able to help me.  After a year of doing things my way, I decided to listen to him.  My weight shed off me.  Since August, I haven't really lost any weight, but I have been able to maintain.

 Change takes time.  It takes persistence.  It takes a "never give up" attitude.

Wishing you a very Happy 2016!

Same Old Lang Syne by Dan Folgelberg

Even though this song is about a Christmas Eve encounter between old friends, it reminds me of New Years.  While it is a sad song, it is very nostalgic for me.  Instead of reaching beyond the emptiness this year, hold onto what is good in your life.  Treasure each moment.  Be grateful for your blessings.

Questions for you: 

(Answer in the comment section below.)

What plans do you have for New Years?  Do you have any resolutions?

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