Goals…

Who knew they were so hard to set for yourself?

I mean seriously.  I look at my Instagram and Facebook feeds and they constantly have people setting goals or making goals.  Goals of all kinds too – not just fitness or weight related.  So I ask myself “why is this so hard for you to do?”  Sounds crazy to some (or all) of you I’m sure.  But I’ve never formally set goals for myself and I’ve been ok with that all these years (except for the occasional time someone made me feel bad about it).  I’ve never had career goals, which also probably explains when any ventures into things such as Mary Kay or the like never worked for me.  Products don’t sell themselves (as I had hoped they would).
So as part of my journey to better overall health this year – by that I mean both mental and physical.  I would really like to set myself some goals.  I guess part of the reason I never attempted to set goals is because I tend to want to set them too high.  I ran into this problem when making a goal chart for my eight year old.  I wanted to set his goal at perfection (which is a nasty Capricorn trait), that I lost sight of the fact that 1. If he was able to do all of these items on the goal chart perfectly we wouldn’t need a chart and 2. Setting the goals to be attainable to begin with, then adjusting them out a little at a time was the best way to get him to buy in to participate. 
So now it’s time for me to work on some goals for myself.  One of them that I have started on is completing one of those online challenges.  I chose a plank challenge and paired it with a squat challenge.  I felt like doing one challenge just wasn’t enough ( foolish thinking now that I am 10 days and feeling both of these challenges).  I have another longer term challenge that I plan on beginning this Sunday – a couch to 5K.  The 5K I am going to sign up for happens on July 8th.  It’s one I did years ago called the Red Dress Run.  It’s a run for the ladies (I don’t think I’ve ever seen a man running this – sorry guys), but I remember how encouraging the run was and all of the runners. 
I’ll keep working on my list, both short term and long term goals, but for now here’s what I’ve got:
1. Complete a 30 day challenge (plank & squat)
2. Complete a couch to 5K training program (10 weeks)
3. Complete a 5K run (or in my case jog)
4. Key ring charm for each 5lbs lost (new hobby)
5. More to come……..
Please let me know if anyone has any ideas for non-food rewards for meeting goals, because I need them!  My go to has always been FOOD!

Absolute Power Workout

Six turbo toners designed by Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ.

So grab your yoga mat and do the circuit twice, three alternating days a week!

Clamp (Targets back, abs, obliques, inner and outer thighs)

  1. Lie face up on the floor with your arms and legs extended upward; lift head, neck and shoulders off floor
  2. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout
  3. Return to start, squeezing palms together and legs together
  4. Do 10 to 12 reps

Sprinkler (Targets back, abs and obliques)

  1. Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward
  2. Rotate torso to right, sweeping left arm across body to tap left palm to right palm
  3. Return to start, then repeat to left to complete 1 rep
  4. Do 10 to 12 reps

Skinny Dip (Targets back, abs, obliques, butt)

  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you: extend right arm over head
  2. Lift hips off floor; then raise bent right leg a few feet.  Make it easier: keep knees together
  3. Keeping right leg lifted, dip hip to floor
  4. Do 10 to 12 reps, switch sides and repeat

Wiper Plank (Targets back, abs, butt and legs)

  1. Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders.  Clasp hands together
  2. Lift right leg behind you as high as you can, then lower it without touching toes to the floor and bring it out to the right side.
  3. Return right leg to center then repeat without touching toes to the floor
  4. Do 10 to 12 reps

Twister (Targets shoulders, back, abs, obliques and hamstrings)

  1. Stand with feet hip width apart, elbows bent out to sides and hands touching behind head, keeping back flat, hinge forward from hips so that upper body is parallel to floor.
  2. Rotate torso to face right.  Pause, return to center, pause again, then rotate to the left to complete 1 rep
  3. Do 10 to 12 reps

Jackknife (Targets shoulder, back, abs, obliques, legs)

  1. Stand with feet shoulder width apart, arms extended overhead, lift right leg about a foot off floor, toes pointed
  2. Hinge forward from hips and reach hands to toes
  3. Keeping right foot lifted and back flat throughout, straighten up  to standing position as you lift arms overhead, then place right foot on the floor.
  4. Switch sides and repeat.  Do 10 to 12 reps, alternating sides

Fitness Magazine
September 2012

    Absolute Power

    Flat abs and killer confidence have one thing in common: a hard core.  That’s because the muscles that make up your middle dictate not only how you rock a sports bra but also whether you stand tall and pack a punch in kick boxing class.  “Firming the deep ab muscles is the fastest way to shrink your waist and improve your posture”, says Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ, who supplied the six turbo toners that you’ll find in my next post.  So get your yoga mat and do the upcoming circuit twice three days a week on alternate days.  Then get ready to flash that super fly center!

    By: Jenna Autuori-Dedic
    Fitness Magazine September 2012

    SUPER MOTIVATION BOOSTERS

    Rev up your mojo in mere seconds.

    1. Move to improve your ‘tude.  Sneak in a morning sweat session and you’ll experience the exercise high all day: Research from the University of Vermont in Burlington shows that doing just 20 minutes of moderate intensity exercise – brisk walking or easy paced cycling, for example – gives you a feel good mood recharge that lasts up to 12 hours. 
    2. Turn your playlist into a pace maker, download the free beatscanner tool at bestworkoutmusic.com to have it pull the tunes from your playlists that match your temp, or try the sites Workout Music Studio to alter the beat of your faves to suit your pace.
    3. See green to enjoy your routine, a Swiss study of 319 city dwellers determined that they found outdoor workouts more restorative than indoor ones.  Find a walking or jogging route on mapmyrun.com or a nearby bike trail at mapmyride.com.
    4. Chill out to firm up, tale a five at the water fountain to clear your head before you rep:  less stressed exercisers who lifted weights increased their strength gains by up to 25% compared with tenser folks, according to a study at the University of Texas at Austin.

    Fitness Magazine September 2011

    5 Reasons to Walk

    Studies show that even small amounts of brisk walking can keep you healthy .  Here’s the amount you need daily to lower your risk of five diseases:

    • 17 Minutes reduces DEPRESSION SYMPTOMS by 41%
    • 17 Minutes reduces COLON CANCER by 31%
    • 18 Minutes reduces CORONARY HEART DISEASE by 36%
    • 21 Minutes reduces STROKE by 43%
    • 30 Minutes reduces TYPE 2 DIABETES by 30%

     Time to get walking!!!

    Prevention Magazine – November  2008