Back to me; Strong in mind and body today, the exercise of late has had allot to do with this. I find success in exercise does more to boost confidence than success in eating. Do both successfully and we see both confidence and pride carry us to even greater success.
Some soreness is with me from yesterday's workout. I focused allot on my back yesterday and I achieved that goal apparently as either my latissimus dorsi, infraspinatus, or both on both my sides are letting me know they had a 'great' time. Yes I had to look up the name of the infraspinatus muscle; getting an anatomy education as I get healthy here.
My alertness refers to my being very conscious at present that my expectations of myself are increasing. The last two months of 2010 I coasted to a very-very-very slow weight loss, almost could call it maintenance over some specific weeks. January 2011 ends today and it has been a good month. One where I picked up the pace a tick or tock but as I noted in yesterday's weigh in post while my pace of loss is slow and steady by design I am aware that it is slower than I'd like.
That is where the anxiousness comes in, I intend to kick it up a notch or skosh. To succeed I need to focus on more consistent eating, maintain my steam in exercise, and be certain to enjoy the ride. I know I can do just that, and I am anxious to see it through. A little anxiety is not a bad thing, it shows that the topic at hand has my attention.
Last week was a decent week and I believe in part due to my pre-planning last Monday. That helped me to set up myself for success. Now, in the end it was decent success, not great, because my execution was not as crisp as needed for greatness.
Building off that for this week we will again start with some pre-planning on this Monday. Here are my plans for the three balls I feel I must juggle weekly to have a great week...
Eat with passion! We have set up the menu for this weeks dinners. As well my breakfasts are ready to be had and lunches at the office cafeteria can & will be healthy. We've approached this weeks dinner menu with a passion for healthy foods that are also foods we love; a winning combo!
Are your meals for the week planned?
Exercise with purpose! This week will see me do as follows; WEIGHTS on Tuesday, Thursday, & Saturday. CARDIO on Monday, Friday & Sunday. Each weight session will be full body in general but have a specific area of focus as well. My purpose here is to learn more about what I get out of what I put into the exercise; I don't just want to do the exercise, I want to get to know it!
What is your exercise plan for the week?
Have fun with all I do! I am not fretting what the weather will be this week, or what deadlines loom at work, or what teenage drama will crop us at home; whatever comes my way I know I can not only handle it but have fun getting through it all. I am so done with dreading the realities of life. In nearly every pitch thrown at us fun can be had, that is if we have the proper definition of what fun really is. A topic worthy of more thought another day.
Got fun in mind for this week?
ENJOY!
Responsibility 199 - Gotta Do It!!
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I'm going to work on my food plan shortly, Patrick. Dinners are planned but not for specifoic days as I allow some leeway in what we prefer to have each day. My exercise isn't planned except to get in everything for 4 days this week for the challenge on the days I'm not doing the challenge I will work on stretches and weight work. I might give myself a day off on Saturday. It depends on soreness etc. You are right though. It is better to make a plan and I intend to sit down and do that today. Thanks for the inspiration. :)
ReplyDeleteGood morning Patrick! Sounds like you had a good weekend! I know you're not asking for advice, but here's what I'd do in your position:
ReplyDelete* Keep your workouts essentially the same. You're doing awesome with the weight training vs. cardio, and you work out regularly. Instead, maybe incorporate some high intensity interval training (google it) and heavier weights, but overall keep it the same.
* If the weight isn't coming off as fast as you'd like (but 1 pound per week is great, and congrats on this week's weigh-in!) consider shaving 10% of your calories off your intake, but basically keep eating how you have been--high protein, eating regularly spaced meals. We're talking about one less bite at each meal, that's all. One less bite adds up!
* I love your "fun" goal! What kind of out-of-the-normal, fun activity can you plan for this week? You're going to get a major snowstorm today and Tuesday, so maybe you can plan a snowball fight with the kids, or sledding at a park? Walking your sled uphill is a MAJOR workout! What fun activities do you have planned for this weekend that you can look forward to?
Have a great week!
Christine
www.phoenixrevolution.net
So agree on exercise success bringing confidence. I love it when I feel strong.
ReplyDeleteSounds like your plan is good. Planning dinners is key for me. I don't need to plan my other meals, but if I don't plan dinner, it messes me up.
ReplyDeleteI like your planning in all areas, and your laid back outlook for the teenage dramas and deadlines. We all tend to take these too seriously (I sure do!), but they will pass. I do believe you're going to have a great week/month.
ReplyDeleteThanks for the kind words you left for me. I respect your opinion. ;-)
Working out always means more to me so I know what you are saying. As far as the weight loss... I would recommend increasing or adding a rigorous cardio routine to your week. Get the sweat to drip off your body while you workout. This will accelerate your weight loss. If your knees or shins cannot stand the pounding of running outside or on a tread mill – do what I do and find an elliptical or arch trainer… By far the THE BEST when it comes to cardio!!!
ReplyDeleteI agree with you about exercise - I just feel super awesome afterwards. Actually I feel that way about healthy eating too!!! It's a winning combo like you said.
ReplyDeleteYour three goals for the week are spot on!
Sounds like a great plan - and planning really is the key to success! :o)
ReplyDeleteMy three balls...hmmm...I'll let that one slide. ;-) My meal planning occurs the night before, after I eat that night's dinner is when I take something out to thaw for the next day. There is always lettuce and tomatoes for a salad to add if I'm still hungry. I am SUPPOSED to eat some veggie no matter what with my protein, but some days, like on chicken night, it fills me up so much to add more would be that stuffy uncomfortable feeling. So I listen to my gut-literally and pun intended. Exercise is always the same, ellitpical-1 hour and p90x everyday + or - kettlebell snatches on some days. Fun? Well isn't dieting just a blast in itself??
ReplyDeletePolar's Mom
www.polarspage.blogspot.com
Meals are planned out as always, exercise too this week- now just to execute, right?!
ReplyDeleteI've planned my meals for the next week and a half!
ReplyDeleteI haven't planned exercise but i'm trying to fit in as much as i can.
Fun?? I know your going to hate me for this but i plan on getting some awesome walks in the woods while enjoying all the new snow :)
Sounds like you had an awesome workout, better watch out though because Nacho looks like he can't take anymore!
Great post, Patrick. I swear you could be a motivational speaker because when I read your blog I get all fired up. Love the name Nacho for the cat. Everything is so much easier when you have a hard-working cat to help :)
ReplyDeleteGreat Job Patrick!! Planning helps me alot too. I plan my meals for 2 or 3 days at a time and I have just started planning my workouts. I have to work on my fun planning though...I don't get nearly enough of that in! You are an inspiration to us all!!
ReplyDeleteI am with Darla - motivational speaker AND comedian!
ReplyDeleteI have it all planned.. well, food & exercise is always planned & the fun part comes along for the ride! :-)