Posts Tagged With: #Challenge

I Didn’t Puke and I Wasn’t Last

Everyone has a different marker of success.  I had to run a mile and a half today, for a class I’m taking in college, and I am not a runner, not in the least.  Your marker of success might have been to run the thing in 10 minutes.  Someone else’s might have been to simply finish.  My two goals were to avoid puking and not be last.  So in that respect, I succeeded. 

The class I’m taking is part of my personal trainer certification track and it is called ‘Group Fitness Instruction’. We just started this week so we are establishing baselines!  We are doing things like taking measurements, tracking weight, establishing body fat percentages and testing fitness ability in different areas. Today we ran a mile and a half while wearing heart monitors so that we could calculate VO2 MAX.  

If you don’t know what I’m talking about, Google it, it’s interesting 🙂  Basically, our muscles, get more efficient at using oxygen when we do regular aerobic exercise. This is because of an increase in the activity and number of enzymes that move oxygen into the muscle. A way to measure this is known as “VO2 Max.” During exercise, VO2 Max is the point at which the body can no longer increase the amount of oxygen it uses despite the intensity of the exercise increasing. The more you exercise, the higher your VO2 Max point becomes, making your muscles that much more efficient.  So between the distance we ran, and the heart rate recorded on the monitors, we are able to calculate this vital piece of information.

Now, here’s the thing. Do you all know that I have never been a runner? I was terrible at running even in high school – hated the track thing. Doctors have told me for years that I should not run due to my jacked up knee. Well guess what. I went to the Dr. yesterday for my monthly check-up. I told him about my classes and goal for PT cert. He is very happy with me, says I’m perfectly healthy, and there is NO reason why I cannot run. Aww man. He gave me a green light to run, and then told me it would actually be very good for me with my genetic mutation to help prevent potential heart disease.  You know what else? He told me that running on a regular basis would ALSO help with my loose skin from all of this weight loss. Wow. I’ve never in my life had a dr. tell me to run. Now I’m scared … aaaack. But alas I have two 5k’s that I have paid for coming up soon, and this class teacher seems dead set and determined to get me running.   I’m always telling people to get out of their comfort zone.  Well I certainly got out of mine today.  

Here are a few musings from this running thing today:

(1) I need a better bra.
(2) I will need to tape my knee or wear some kind of brace, because it does indeed still hurt when running.
(3) I hate hills.
(4) I hate heat. (Even though it was morning – it was hot and the sun was bright)
(5) While I am not really competitive by nature, I was determined not to be last.

Now here are some things I love about these classes and this community college I attend:

(1) The students in these classes are quite diverse.  We have all kinds of folks of different ages, shapes and sizes and abilities. We have retired vets, young hard bodies and even a deaf girl who has an interpreter. 
(2) The professors are amazing, and my first instructor is actually a former student of my second instructor. Her husband also teaches several exercise classes.  
(3) From best I can tell, there is no judging or condescending looks.  Everybody cheers everybody else.
(4) The campus is very beautiful with fabulous landscaping, walking trails, picturesque sitting areas and nice facilities.
(5) The gym has a great locker room, shower and even an awesome water fountain with filtered water specifically to fill up water bottles.  This was especially appreciated as I was walking back inside from the run.

WaterFountainNVC

Best. Water. Fountain. Ever.

As always, make champion choices,
The Healthy Habit Lady 

 

Categories: College, Fitness | Tags: , , , | 2 Comments

A Goal Without a Plan

You’ve heard it said before, a goal without a plan, is just a wish.  BUT do you believe that?

Just writing it down right now: A couple of simple, clear decisions that will move you in the direction you want to go tomorrow IS often; all that your plan needs…

No one ever wrote down a plan to be fat, broke, stupid, lazy, unhappy, and mediocre. Those are the things that happen to you when you don’t have a plan.

Photo Source:  Unknown

As always, make champion choices,
The Healthy Habit Lady

November 19, 2013

 

Categories: Challenge, Motivational | Tags: , , , | Leave a comment

30 Day Challenge Completed

So, I just finished up a 30 day challenge that I did privately.  I did not tell a soul about this, not even my husband.  I just kept it to myself.
You see, I often listen to contemporary Christian music, and here in town, the radio station is KLOVE.  But I never listened to it exclusively.  I would jump around between KLOVE and the local country station, and sometimes a pop station.  I’m not new to Christian music, I’ve been in love with it since I was a teenager, but it’s never been an exclusive choice.
Anyway, the KLOVE station frequently promotes their 30 day challenge, where you make a promise to listen ONLY to Christian music for 30 days, whether on the radio or your iPod or whatever.   I took this challenge and actually did it for 31 days, all of January.  I started New Year’s day (obviously).  Again, I never told anybody.
About the 3rd week in, my teenage daughter says to me in the car, ‘you know mama, you sure have been listening to a lot of Jesus music lately’.   I just said ‘yep’.  She then responded with she thought it was nice.  That was pretty much the end of the conversation.
I must say, I really did enjoy this whole past month of listening exclusively to Christian music.  I’m not saying I’m going to do it that way forever, but I did not change my radio station today, even though it is now February.  One unexpected value that I received from this is the confidence in completing something.  That probably sounds minor, but in all of my heath and fitness quests and challenges and things going on, it’s nice to just quietly complete and accomplish a goal.  I find it very motivating.  It makes me want to set MORE goals and meet them/beat them.
Another neat thing happened, I discovered new music … and found some great workout music.  I finally redeemed some iTunes gift cards I’d been hanging onto and loaded up with a ton of new songs (all Contemporary Christian music).
I also realized that I like listening to the news on the KLOVE station.  You see – in the past – that is always when I would change the channel, because I didn’t want to listen to talking.  Once the news or jibber jabber came on, I’d switch to country or something else until I found music.  Participating in this challenge forced me to just leave the station alone and listen to the talking and the news and the testimonies and prayer requests.  I really found this uplifting and encouraging.  I must tell you; I had no idea I was missing out on some of the best stuff from the station.
Anyway, just thought I’d share that.  I’m more motivated, and have been slowing creeping out of this funk I had been in lately.  The month of January did wonders for me.   What goals will you set?  What can you accomplish in February that will put you in a better place?
K-LoveImage
As always, make champion choices,
The Healthy Habit Lady
February 1, 2013
Categories: Christianity | Tags: , , , , | Leave a comment

Psychology Challenge

One of the biggest names in Positive Psychology is a gentleman named Shawn Achor. He has written several books about The Happiness Advantage. in Psychology Today magazine blog, he shared a 21 day challenge. If people have told you that you are negative; if you are posting about what is going wrong in your life and what hurts more than what you have accomplished or what is going well; or if you feel unhappy in your life, give this 21 day challenge a try.
Try an experiment right now called the 21 Day Challenge. Pick one of the five researched habits and try it out for 21 days in a row to create a positive habit, then comment on this blog or msg me with your results.  (You can do more than 1 or all 5 if you wish, but at least do 1)
1. Write down three new things you are grateful for each day into a blank word document or into the free app I Journal. Research shows this will significantly improve your optimism even 6 months later, and raises your success rates significantly.
2. Write for 2 minutes a day describing one positive experience you had over the past 24 hours. This is a strategy to help transform you from a task-based thinker, to a meaning based thinker who scans the world for meaning instead of endless to-dos. This dramatically increases work happiness.
3. Exercise for 10 minutes a day. This trains your brain to believe your behavior matters, which causes a cascade of success throughout the rest of the day.
4. Meditate for 2 minutes, focusing on your breath going in and out. This will help you undo the negative effects of multitasking. Research shows you get multiple tasks done faster if you do them one at a time. It also decreases stress and raises happiness.
5. Write one, quick email first thing in the morning thanking or praising a member on your team. This significantly increases your feeling of social support, which in Shawn Achor’s study at Harvard was the largest predictor of happiness for his students.
I am thinking of starting this February 1st, but I am going to do all five.  I am already a pretty positive and optimistic person anyway … but this experiment surely can’t hurt.

Information from my friend and professional therapist: Cindy Tucci 

CindyTucci

Photo:  My friend and professional therapist: Cindy Tucci 

As always, make champion choices,
The Healthy Habit Lady

January 28, 2013

Categories: Challenge, Motivational | Tags: , , , | Leave a comment

Holiday Challenge

What’s Going On?

SO, some crazy chickadee chicken lady I’m friends with on Facebook convinced me to join a ‘Healthy Holidays Challenge’. Yes, she absolutely twisted my arm and threatened me with all sorts of odd violence if I didn’t participate. (insert sarcasm font here). In all honesty, this is just what I need. I also joined a ’50 Ways to Leave Your Flubber’ challenge in my San Antonio Spark Team, well, because it’s FUN!

Now is the time to de-funk my funk…. as I have been in QUITE some kind of funk lately, and it is almost (well it is) – – rather embarrassing as to how far off track this train has de-railed.

So, for me, it’s back to basics, and these challenges are ideal because I am NOT waiting for New Year’s to make changes. Last night was the time change thingy … so it’s a perfect time FOR change, don’t ya think?

Personal Goal: To lose 10 lbs or 5% Body Fat

I stole this from the crazy chic on Facebook because it is a lofty goal for me too. I took all of my measurements yesterday and weight and made note. I think losing 10lbs is a very lofty goal for me and will be difficult to achieve over these last two months of the year. It may actually be a little unrealistic given certain health conditions I am doing battle with, but I need to shoot high to ensure that I will try my hardest (inspired by crazy chic friend)!

The Plan:

    In order to achieve this goal, I commit to the following Fab 15:
  1. Working out at least 4 times a week for 30 minutes
  2. Strength training at least 3 times a week, separate from #1 above {either body weight or weights}
  3. Drink 8+ glasses of water daily
  4. Get at least 5 servings of fruits/veggies daily
  5. Tracking my food every day in SparkPeople – even if it’s not impressive
  6. Track my fitness minutes in SparkPeople
  7. 10,000 steps daily on FitBit
  8. 10 Flights of stairs daily on FitBit
  9. Allowing only one Fun Meal or Fast Food Meal a week — been bad at this
  10. Blog/Journal and encourage my Spark teammates and Facebook groupies
  11. Try a new fitness activity
  12. Try a new fitness class either at my gym or the free ones provided by my city
  13. Explore a new park
  14. Try Yoga/Meditation at least once per week
  15. Participate in the challenges/rules I’ve committed to doing, and completing them (great at starting, not great at finishing)
And as a wise one said: “At least I know if I do all of these things, I should lose weight. In the end, if I did everything I said I would and don’t lose “enough”, I know I tried my hardest! The point is attempting to reach the goal.” I concur completely. When I took my measurements and weight, I realized a sad truth … and that is that in the last two years (of which I’ve been active online with fitness friends) … I really have made no significant progress. I’ve been up and down – but I am pretty much in the same boat I was in when I started paying closer attention and joining fitness groups. I like to talk about fitness, and read about it, and show pictures of how I’ve lost over 100 pounds, but the truth is – that was a while ago – and I have made no such progress in quite some time. I still weigh over 200 pounds, still overweight, only 5’4″, and not getting any younger. Yes, I do have some medical issues I am dealing with – – but I just refuse to believe they will define me and my success. I know so many people that are dealing with worse problems than myself, and they are making progress.
DebraFitNFunky
Here is the link to my ’50 Ways to Leave Your Flubber’ challenge I joined on SparkPeople thanks to my good friends on my San Antonio Spark Team – if you want in on this challenge, you’ll need a free SparkPeople account and to join our San Antonio Spark Team (You do not have to live in San Antonio)

http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=3390x560x50659071

As always, make champion choices,
The Healthy Habit Lady

November 4, 2012

Categories: Challenge, Uncategorized | Tags: , , | Leave a comment

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