Healthy Life Journey
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How will you break each goal down to manageable mini-goals?
What could you do the first week to help you reach your mini-goal?
How will progress each mini-goal?
Who can you get support from to help you meet your goals?
Please let me know how it is going.
KimM
So my goals for 2009 are to:
1) eat 5 veggie/fruits a day
2) take my vitamins
3) exercise for 30 minutes a day
In addition, I will continue to work on the emotional eating triggers!
I use goals and rewards all the time in this endeavor. I am currently working on my last 15.5 pounds to goal. I am taking it one week at a time, usually set a mini goal of going to the gym for 4-5 days a week then at the end of the week I get a new piece of smaller clothing. My sis and I have a trip planned for Yellowstone this summer and I want to be toned and fit so I can go on a trail ride, so that is my big goal.
Thanks for posting this thread.
Dottie
236 (highest)/228 (at surgery)/136.8(currently)
After looking back over 2008, I've been counting all of my blessings and appreciating how far I've come in my weight loss journey. I have noticed, however, that even though I am at my goal weight, I have begun to start drinking fluids with my meals again. I've decided to set a larger goal for 2009 of no longer drinking with my meals. Then I'll set smaller goals that will help me reach the larger goal. I'd love it if you'd all join me by answering the following 2 questions.
1. What is your favorite "Wow" moment from 2008?
2. What is your Goal (Health-related) for 2009?
- are you setting any smaller goals to help you reach your
larger Goal?
My answer for question # 1 is: When I got back from my trip to Israel, I was 7 lbs. lighter, and 5 lbs. below my goal weight. I was wearing my heavy boots, jeans, a belt, and a heavy sweater. I have not been at this weight in 15 years or more. I did not even think my body could get down to that weight again, esp. cosidering the 7-8 lbs. of excess skin I'm carrying.
My answer for question # 2 is:
Goal: I will no longer drink fluids during my meals. I will stop drinking a half hour before my meals, and I will not start drinking fluid again until an hour after my meal.
Mini goal # 1: I will stop drinking with my meals at home.
Mini goal # 2: I will stop drinking with my meals everywhere, including restaurants and other people's homes (except for holiday occasions).
Mini goal # 3: I will stop drinking with my meals everywhere, including restaurants and other people's homes (except for 4 holiday occasions per year).
Mini goal # 4: I will stop drinking a half an hour before meals and I will stop drinking with my meals everywhere, including restaurants and other people's homes (except for 4 holiday occasions per year).
Mini goal # 5: I will stop drinking a half an hour before meals and I will stop drinking with my meals everywhere, including restaurants and other people's homes (except for 4 holiday occasions per year) & I will not drink for half an hour after each meal.
I can't wait to hear your "Wow"moments from 2008 and Goals for 2009.
At the end of the summer, we are going to compare our group's average distance improvement with another town's group. We will have a traveling trophy that will stay with that group until the next summer, when it will go to the winning group. We will each be buying a T-shirt, which you could get, but it would cost you more, since you would not be able to order in bulk like us. It will say:
What Do YOU Have To Loose?
Step Out In Health.
Then there are footprints going around to the back of the shirt. I think it would cost about $24 for an individual shirt, but it may be less since we are buying in bulk and there is a way for you to order the same shirt one on-line. I'll have to check that out if anyone is interested
Our group had a Physical Therapist come speak for our last meeting. He showed us some stretches for the legs and back. I'm not sure how to show you that using this format, so I would suggest you seek out an exercise professional yourself. Let them know about your surgery, health problems, and what you have in mind. Make sure you have checked with your doctor to see if you are healthy enough to start a walking program. The exercise professional can help you with some appropriate stretches and show you the proper technique.
Remember to start very slowly, esp. if you are not used to walking. If you can only walk around the house to begin with, that is fine. If you can only go a block or two, that's fine. If you can go several blocks, that's good too. Just remember that if you push yourself too hard when you start, you will probably get sore and then either have to wait to heal or end up giving up all together. If you have not walked for a while, but are in pretty good condition, you'll be tempted to over do it. You will feel good the first day or two, but then you'll be very sore for a few days. Try not to fall into this trap.
Each week, try to increase your distance a little, or the number of days you walk. Increase gradually. It may not seem like much, but over the 4 months, it will add up and you'll feel good about your progress.
Walking is good for your cardiovascular health, your mood, and improves your metabolism. It can help you feel less sluggish and in general, your body will feel better.
Just another note of caution. If you walk and have pain in you legs, then rest for a SHORT while and it goes away, and this happens on a regular basis, please see your doctor. It may indicate a blood flow problem in your legs. Walking is actually a good way to improve that situation, but you'll probably want to be under the supervision of a P.T., Exercise Physiologist, etc.
Of course I can't give you all the advice you might need. So many of us have a lot of health problems to begin with. Please start out by seeing your local family physician and go from there. If you have any problemls or questions, please ask your doctor.
I hope you join us on our walking adventure (even if you don't send in your statistics). I'd like to know how your doing, and remember to find something you enjoy doing this summer to increase your activity level. You'll feel the benefits from all your hard work.
Have a GREAT Summer.
I have back problems that have been flaring up for a few months now and I haven't gone to the gym in awhile. I bought a balance ball w/DVD and started that last night (harder than it looks!). I also played a few rounds of bowling and tennis on my Nintendo Wii...that was fun! I bought that specifically because I heard about the Wii Fit w/Balance board....but then found out it's not sold in the US yet...only Japan :(
Just a couple more ideas :)
LapBand Placed: 12/5/2006
Port Revision: 6/13/2007 Conversion to Gastric Bypass: 12/16/2009
Spring will soon be upon us. That means more opportunities to exercise outdoors.
Now, don't be that way! You don't have to have a grueling program that you dread doing, eventually quit doing, and then feel guilty about.
Exercise can be fun, and you can (and should) start slowly.
I'm a licensed Physical Therapist, but these are only general guidelines. Be sure to check with you doctor before starting any exercise program. I would encourage you to visit a Physical Therapist or Exercise Physiologist if you need help establishing and modifying a program. This is also a good idea if you have any injuries or health problems. These two professionals have been trained not only in exercise and fitness, but also on the medical side of injury, disease, and disfunction. They also know when to refer you to a specialist or your family doctor when they notice a problem. Make sure they understand your surgery, health issues and limitations, and most importantly, that they are sympathetic to overweight clients. If they aren't, find someone else. Each person has their own areas they like to specialize in and you'll occassionally find someone with a negative attitude toward obese patients.
Here are some general guidelines:
1. Start slow - begin with general cardiovascular fitness like light aerobics, walking or swimming (any water exercise is great because there is less stress placed on your joints)
2. If you've not done anything in a long time, try simple things like:
- make 3 extra trips from one side of your home to the other that
you would not normally make (if you stop to get a drink or go to
the bathroom, that does not count)
- progress to trips around the house or to the end of the block
- slowly add distance (increasing distance only slightly each week or
two) - remember we don't want to get injured, frustrated or give
up ... so don't push youself too hard
3. Enjoy yourself!!! Get out and garden (watch out for weekend
warrior syndrome where you try to do too much because you feel
ok, but then you pay for it in sore muscles for several days). Try
playing with the kids or the dog in the back yard. Go bowling (if
you can without injuring yourself). Do you like to golf? Rent a
cart to begin with or go hit a few practice balls (again, don't over
do it).
4. You don't have to go to a gym to lift weights. Weight lifting
adds muscle, which will raise your metabolism (that way even when
you just sit around, you will burn more calories). Start with
resistance bands or even soup cans. A P.T. or exercise professional
can get you started. A one - time visit won't cost that much, and
you'll then have someplace to go if you have questions or problems
(or if you're ready to progress your program ... and want to do it
safely).
I'll post more ideas in the future. Let me know if you want anything specific to be addressed.
