Tag Archives: Goals

Fitness Plan Journal, Day 5

Really feeling the effects of Sunday’s Couch to 5K today.  Ick.  (I am SO not a runner.)

  • I went to bed at a decent time Sunday night, about 11:45 PM, and woke up this morning at about 8:20, still feeling tired and hungry.  Laid in bed for about five minutes, assessing the soreness in my quads.  Weighed in at 106.4 lbs.
  • Ate the last 3/4 cup of the Lucky Charms cereal with the last 1/2 cup of Kroger whole milk.  Felt just satisfied.
  • At 9:20 AM, I noticed my shoulders were starting to hurt in addition to my quads.
  • I drank 14 oz. water from my water bottle from 9:30 to 11:15 AM.
  • By 11:15 AM, I was pretty hungry.  I ate a Braeburn apple at 11:35, and was still hungry.
  • I finished the remaining 4 oz. of water in my water bottle (it’s an 18 oz. bottle) and felt a little better.
  • At 12:35 PM I ate an egg salad sandwich, consisting of 2 large eggs, hard-boiled, 1 1/2 tsp Plochman’s yellow mustard, 1 tbsp Kroger classic mayonnaise, and 2 slices of Kroger whole wheat bread, toasted.  Felt very satisfied.
  • I was hungry again by 4:30 PM, and ate a small snack of 6 pieces of chocolate (these are really small chocolates, folks — the serving size listed on the back of the package is 12 pieces).
  • I was a little hungry when dinner was ready at 5:30 PM.  I ate 1 1/2 Ruben sandwiches (of my own design, as I like neither saurkraut nor Swiss cheese): 3 slices of S. Rosen’s dark Jewish unseeded rye bread, 3 slices of corned beef, and 3 slices of provolone.  I also had about a serving and a half of steamed broccoli with 2 tsp Buitoni shredded parmesan cheese on top.  I drank 3 oz. of water with dinner, and afterward felt quite satisfied.
  • I had another 10 oz. of water after dinner, but wanted a treat around 9:00 PM, while I was watching t.v., so I made some chocolate milk.  I still wanted a little something, so I poured a bowl of cereal.  I was now out of Lucky Charms and whole milk, so this time it was 24 Frosted Mini Wheats with Kroger 2% milk.  I now felt satisfied.
  • Later on, probably around midnight or so, I was hungry again, although it may have been heartburn, so I ate two Pop-tarts, toasted.  In retrospect, I probably should have just gone to bed.  And I might have had heartburn at 9:00 too.

Nutritional Information:

  • Calories: 2290
  • Calories from Fat: 711.5
  • Total Fat: 76.75 g
  • Saturated Fat: 34 g
  • Trans Fat: 0 g
  • Cholesterol: 512 mg
  • Sodium: 2813 mg
  • Total Carbohydrate: 307.5 g
  • Dietary Fiber: 24 g
  • Sugars: 145 g
  • Protein: 85 g

Again, I got all my produce information from The Daily Plate, and was unable to include the corned beef in my calculations, as it was from the Kroger deli — deli packages don’t list nutrition facts.

Thoughts and Observations:

  • It must be the sleep cycle thing.  Why else would I get 8+ hours of sleep and still not feel ready to get up?
  • I was actually pleasantly surprised this morning.  I really thought I would be sore all over my body, and it would be pretty unbearable.  But I really only felt it in those three places: quads, ankles, and shoulders.  Things to stretch better for Workout #2, I guess.
  • Why do I keep dropping weight?  It’s not usually a good sign for me.  It’s usually a sign of stress, leading to being too distracted to eat or even feel hungry.
  • I was pretty thirsty today.  I’m guessing it has something to do with the total lack of water I had yesterday.  Not a good thing to do after exercise.
  • Guess I’m still not listening to my body very well if I’m confusing hunger and heartburn.  It’s not unusual for me to do, but it certainly doesn’t sound right.
  • Sodium: Gaaaack!  How am I still alive?!?!  Sugar still too high, too.  And I really had enough calories for the day without those damn Pop-tarts.  No more of those.

How are everyone else’s New Year’s Resolutions and Non-Resolutions coming along?  Any diet-related goals going better than mine?


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Fitness Plan Journal, Day 4

Today was also Couch-to-5K Day 1 for me.


But more on that later.

  • Today I woke up at 10:30 AM, since it was my turn to sleep in while my husband got up with our son.  I was pretty tired, but only a little hungry.  I weighed in at 107.4 lbs.
  • Ate breakfast at 11:15 AM, again the usual 3/4 cup Lucky Charms cereal with 1/2 cup Kroger whole milk.  I felt satisfied, but not necessarily full.
  • At 11:30 AM I decided to finish off the chocolate milk — 12 oz., after which I felt full, but not uncomfortably so.
  • At a little after 1:00 PM, I headed out for the Hilliard YMCA to meet with Krista and do the Couch to 5K Day 1 workout.  I’m going to write a separate post about that so I can go into more detail without screwing up my tidy system for the journal entries.
  • Spent the time from 2:00 PM to 3:00 PM changing into workout clothes, stretching, warming up, running/walking, cooling down, stretching again, and changing back into street clothes.  At first I felt excited and nervous, and then dread and exhaustion set in as we ran.  By the end of it, I was pretty sure I was going to die.  I felt both better and worse as the rest of the day wore on.
  • I was pretty hungry when I got in my car at 3:00 PM, and ate an avocado as soon as I got home at about 3:45 PM.  While I was eating it, I soft-boiled 3 eggs, and then ate those as soon as I finished the avocado.  I felt full, but thirsty, and really wasn’t interested in drinking water.  I had 4 oz of Kroger whole milk, and then felt FULL.
  • We went over to my sister’s house for dinner.  While she was cooking, I had a dark chocolate/white mint Ghiradelli square.
  • My sister made cornbread chili, a recent quickie recipe of my dad’s.  I’ll get the recipe from my dad and post it later.  It consisted of cornbread, beans, tomatoes, and ground beef, with a bit of sour cream on the side.  We also had French-style cut green beans.  I was FULL.
  • Drank water from my water bottle all day, but it never reached empty.  Wasn’t really thirsty today, except while I was running.

Nutritional information I have for food consumed today (again, all produce information comes from The Daily Plate):

  • Calories: 1746
  • Calories from Fat: 545.5
  • Total Fat: 60.75 g
  • Saturated Fat: 23.52 g
  • Trans Fat: 0 g
  • Cholesterol: 712.5 mg
  • Sodium: 1984 mg
  • Total Carbohydrate: 246.65 g
  • Dietary Fiber: 24.7 g
  • Sugars: 123.83 g
  • Protein: 62.5 g

Thoughts and observations:

  • I feel like maybe I woke up in the middle of a sleep cycle.  So even though I got what should have been enough sleep, I still felt pretty tired.
  • I have no idea how I lost a pound and a half, since I pigged out on pizza and Coke last night for dinner.  Weird.  But I ate much better today, so I’m not too worried about it.  If I continue to pig out, then I’ll have to reassess my habits.
  • I eat cereal for breakfast every day.  I knew that.  I just wanted to make you aware that this is completely normal for me, and pretty much has been since childhood.  I may think about changing it up a bit, having a hot breakfast on weekends or something.
  • It seems that the chocolate milk became more of a temptation than a treat.  I want to be able to have treats now and again, but be able to have them around without succumbing to their wiles every day.  The chocolate milk was starting to call to me almost every time I opened up the fridge.  I’d like to say that my willpower is stronger than that.  Sadly, it’s not.  It’s something to work on.
  • I’m very proud of myself for having the avocado and eggs instead of junk when I was STARVING upon arriving home from my workout.  I imagine that those plus the milk was plenty of protein to help build muscle.  Or do you have to eat meat for that to work?  Oh well, there was beef in the chili.
  • Cholesterol seemed very high today.  The vast majority of it was, of course, the eggs.  But eggs are good for you.  As long as I don’t eat 3 of them every day, I shouldn’t have to worry about my cholesterol… right?
  • Sodium still very high.  Need more whole foods, fewer processed ones, probably.
  • Sugar also seemed high again today.  No more chocolate milk for awhile.
  • I have a headache.  I think it’s stress-related, but it could also be that I probably didn’t drink enough water today, especially considering the exercise I did.
  • I’m also hungry again.  Could be why I have the headache.

Off to find some sustenance.  Will update again with those calories, etc.

Edited to add: Felt so stressed that I drowned my sorrows in a couple of Pop-Tarts.  The nutritional information above reflects those empty calories and needless sugars.

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Fitness Plan

Prior to the New Year, I’d been thinking quite a bit about trying to get into shape.  I eat like crap, stay up late, and don’t exercise.  I’m fairly certain chasing a toddler doesn’t count.

Most of the time in the past when I’ve set out to “get in shape” I’ve had a problem with consistency.  You could say it’s kind of a recurring theme in most aspects of my life.  I’ve made a number of different attempts: journaling what I eat, what I weigh, what I do to increase my fitness.  I’ve tried increasing my fruits and veggies, increasing lean protein, decreasing sugars.  I’ve used a Pilates DVD, gone to a gym, even played Dance Dance Revolution to make my workout routine more fun so that I would hopefully stick with it this time.

Well, this may just be the latest in a long line of failed attempts, but I’m ready to try something new.  I’m ready to put forth my best effort to become a healthier person — and I think it’s important to decide exactly what that means for me, and what I want out of this new goal.

I’ll be honest: I’m not overweight and never have been — actually, I’m far from it.  I’ve even been underweight a few times in my life.  Part of my goal, uncommon as it is, is to gain a little weight.  After all, muscle weighs more than fat, and I figure if I eat in a healthy manner that’s not a whole lot more or less than how I currently eat, and exercise regularly, I should gain a few pounds as I become more fit.  This morning I weighed in at 108.4 pounds.  I’m between 5 foot 3 and 5 foot 4, so a healthy weight for me (according to WebMD) would be between 104 and 145 lbs.  I’m fairly small in stature, so I’ll still want to weigh in on the low end of that range.  I think between 110 and 120 sounds reasonable, assuming I’m taking in enough fruits, vegetables, and water, and including a bit of weight training in my exercise regimen.

One of my bigger issues right now is the lack of rest I get.  I’ve noticed myself really starting to get addicted to my “me time” after my son goes to bed.  It’s like I start watching television or surfing the Internet and I just can’t stop.  Check out the timestamp on this post.  Go ahead, I dare you.  Yep, I live in the Eastern Time Zone of the U. S., and yes, I’ve changed my preferences so that the time and date are accurate to my location.  That is early for me.  Part of the problem is, I’m not really sure how much sleep I actually need.  I’ve trained myself to ignore what I need and run on very little sleep, but I’ve also trained myself to go back to sleep and take full advantage whenever my husband offers to get up with our son.  I’d like to listen to my body, find out how much sleep I really need, and then give myself a stern talking-to train myself to establish a reasonable bedtime and stick to it.

Now for a little more controversy: what to eat?  Because I don’t intend to lose weight, I will be trying for roughly 2000 calories.  That is actually less important to me, however, than what I am taking in.  I will be following the philosophies of an author by the name of Michael Pollan.  Recently my husband and I read his most recently published book, In Defense of Food: An Eater’s Manifesto.  I have not yet read The Omnivore’s Dilemma, which Pollan wrote before In Defense of Food, but both books are critically acclaimed and, I have heard, very good.  The basic premise of what I call the “Michael Pollan diet” is to eat real food, rather than processed; more often than not eat fruits and vegetables; eat whole foods as much as possible (buying the whole chicken rather than boneless, skinless breasts); and try to eat the greatest possible variety of foods.  By eating in this way, you get the nutrients you need without having to worry about it so much.  If you are interested in these theories, I highly recommend Michael Pollan’s work and have linked his website above.

As for the exercise?  Definitely playing that part by ear.  The friend I mentioned before is starting a Couch to 5K program this week.  Just the word “running” makes me cringe.  And why would I ever want to run a 5K?  But the truth is, there is strength in numbers, especially where working out is concerned.  Krista is looking for a workout buddy just like I am.  And if I truly want to make a positive change in my life, I might as well keep an open mind as to how I get there.

So here’s the plan:

Goal: Become a more healthy person overall by eating right.

1. Listen to my body, determine how much sleep I need, and get that much sleep most nights.

2. Eat real food, not processed junk; place an emphasis on fruits and vegetables; and attempt to cool it a bit on the carbohydrates.

3. Make an honest effort to complete the Couch to 5K program.  Eventually address each of the following aspects: overall fitness, endurance, tone, balance, strength, and flexibility (more on those later — babysteps, babysteps).


1. Gain 5 to 10 pounds.

2. Feel rested and refreshed the majority of the time (hey, I have a toddler, and I’m not perfect); reduce adverse symptoms of irregular sleep patterns.

3. Reduce headaches, stomach cramps, irregularity, and other negative side effects of poor diet.

4. Increase energy level, fitness, and endurance.  Reduce lower back pain.

P. S.: Hey folks!  I can use all the help I can get.  The buddy system really does work for working out, and even moral support within the blogging community is beneficial to sticking with it.  Tell me what you’re doing to get and/or stay in shape.  What are you eating?  What do your workouts consist of?  Leave me a comment, and your email address if it’s not linked, so I can respond.

Edited to add: I will not be making any restrictions on when I eat, other than eating when I’m hungry and stopping when I’m full — at least until I start to see patterns in my journal.  I would like to establish three approximate mealtimes and two approximate snacktimes in between.  Tune in tomorrow for Day 1 of my journal!


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I was chatting with a friend today on Facebook, and she remarked that she “doesn’t do ‘resolutions’.”

I have to agree: the word ‘resolution’ is, in many ways, like the words ‘diet’ and ‘exercise’ — and often all three are used in the same sentence. The fact is, these words are just words. At their heart, they have arbitrary definitions, or denotations. It’s the connotation of each of these words that bother me, that bother a lot of people.  I often substitute ‘goal,’ ‘eating plan,’ and ‘movement’ to keep myself from dreading them or burdening them with negativity right off the bat.

I can’t help making New Year’s Resolutions anyway — or any kind of resolution.  It’s human nature to want to continue to better ourselves.  But there’s so much anticipation, so much hope and fear and expectation and dread, in just one little statement.  We almost invariably set ourselves up for failure.  Goals have to contain many sub-goals — you have to know what it is you’re ultimately reaching for, but just saying, “I’m going to get in shape in 2010” is not enough.  You have to make a specific plan if it’s what you really want.  You have to define what ‘in shape’ means for you.  You have to objectively assess where you are now: your habits of eating, moving, and resting.  You have to establish small goals to help you stay focused.  And you have to revisit your goals, large and small, constantly tweaking the small to keep yourself on track and to take it at a slow and steady pace so you don’t burn out.  And you may change your mind about what ‘in shape’ is, and what you want to accomplish in a certain span of time.  And that’s okay.  Resolutions and success are defined by the resolution-writer.

I hate defining my New Year’s Resolutions.  I inevitably put too much pressure on myself to create several acceptable goals, expect perfection every day, don’t leave any room for errors– you name a pitfall, I’ve got it.  I don’t remember the last time I actually made a New Year’s Resolution (or more than one) on or before New Year’s Eve or New Year’s Day.  Maybe in second grade?

I expect too much out of myself.  So this year I’m trying something different.  This year, I’m writing down what I want out of myself and out of my life: breaking bad habits, establishing good ones; improving my attitude and my relationships; and all the hobbies I’ve ever taken an interest in.  My goal?  To look over this list frequently and regularly.  Pick something on that list to work on for the day, for the week, whatever.  In the case of my hobbies, I’d like to try to fit in at least one of them every two or three days.  And I want to try to revisit some of my old hobbies.

The whole list is way too extensive (and frankly, parts of it are way too personal) to post here.  But in general, I want to continue trying to be the best mom I can be to my 2-year-old son.  I want to improve communication in all my relationships — my marriage, my family, my friends.  I want to put forth more effort toward my looks on a daily basis (I don’t mean in a vain, narcissistic, or obssessed-with-my-looks kind of way, just making more time for me and bothering to look like I belong in the world and not so much with the sweatshirts and ponytails).

Specifically, I want to brush my teeth twice a day, and floss.  Good dental hygiene, you know.  Something I can do now about my looks when I’m in my 60s.  General quality-of-life kinda thing that I’ll notice in my 80s.  I want to work on picking up after myself in an immediate kind of way — I eat a meal, and right away I rinse the plate off and put it in the dishwasher; I put my son in his pajamas, and right away I put his clothes in the laundry basket.  And I want to get back into my musical hobbies.  I’ve been absent from them for so long, apart from singing in the shower.  I want to tune my guitar and write piano music.  Etc, etc, etc.

And yes, I do want to eat real food rather than junk, drink plenty of water, get plenty of rest, and … dare I say it? exercise on a regular basis.  I may be in my mid-twenties now, but if I keep eating crap, staying up late, and mostly being a couch potato when I’m not chasing after my son, I’m going to look and feel like I’m in my 50s in the next 5 to 10 years.  And it will be that much harder to change those bad habits into good ones.

Feel free to leave me a comment telling me about your New Years Resolutions/current goals/desired personal improvements/whatever.  Oh, and leave your email address or some way for me to contact you so I can respond to you personally.

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