Friday, November 28, 2008
#resolve - Day 35 - Stretch goals
I hope everyone successfully negotiated Thanksgiving. Yesterday, I had two opportunities for my weight loss resolution stretch goals. The first was when Mary Shannon offered me a very tempting homemade cinnamon roll (passed but didn't want to). The second was when I had set out for a 6 mile run and when I reached my usual turn-off for home, I chose a longer route ending in a 7 mile total run. These may seem trivial but become a core part of accomplishing small increments to achieve a much greater goal. As predicted, I did enjoy a great Thanksgiving meal. In fact, I gained a full pound reversing part of my 2.5 lb loss to date. However, this is a 40 day journey and part of the pre-New Year's resolution goal was to also enjoy the holiday. By investing in the longer run and eschewing extra eating indulgences, it will be easier to complete the entire goal.
In completing my goals I think it's often helpful to have some basic tactics for attacking the incremental steps along the way. Here is a list of six things I use to help me stay committed to my physical fitness activities.
1. Visualize your workout - I had been thinking of a longer run by adding the Fayetteville Square ever since I attended the Lights of the Ozarks holiday lighting last week-end. I pictured myself running the hills that lead to the square and making the loop back to the UofA.
2. Schedule time - I have two gym morning planned for next week on my calendar and another for when I have to travel at the end of the week.
3. Tell others - Mary Shannon and I share responsibility for taking Mary Catherine to school so it's important that she know my schedule for gym mornings so we can coordinate.
4. Challenge yourself - I challenge myself with imaginary rewards like if I complete the 7 mile run, Duke will be Carolina in basketball on Feb 11th (not looking good for the Heels).
5. Do something you enjoy - No physical fitness plan will work if you hate it. I use my running time to enjoy some great music.
6. Rest and recover - getting enough sleep and recovery time is great. I'll walk today but won't run again for 48 hrs after a long run.
Whatever works to keep you motivated, leverage it for success.
Total miles - 20
Total calories burned - 3000
Weight loss to date 1.5 lbs