resolutions

One of the biggest parts of my new years resolutions is to be healthier and finally lose this damn baby weight.  I can not tell you how sick and tired I am carrying around this extra 30 pounds.  There is no more time for excuses and although the weight isn’t flying off as quickly as I would like, I am dedicated to integrating exercise into my daily life, if for no other reason than it makes me feel really good and gets me out of the house by myself most days.

There is definitely something to be said for the peaceful, all consuming loudness of being alone with my mp3 player.  It’s almost as good as the silence below the bath water.  Very restorative and the sweat and chemical release is great too.

I am also counting and logging my daily food and exercise, but I will cover all that in another post.

For me, saying things out loud helps me to keep myself accountable.  With that, here is my exercise routine.

Finding the right environment

The first thing I did was change what gym I went to, or really changed gyms so that I would start going.  My old gym was one of those neighborhood jobbies and although the equipment was really nice and it was never busy, it also wasn’t very inspiring and they didn’t offer any classes.

I was also paying an extreme amount for two yoga classes a week at an Iyengar studio near my house.    Although I really enjoyed these classes, I just wasn’t sure that Iyengar was the style of yoga I wanted to pursue long term.  Also, although challenging I didn’t feel like it was really contributing to my weight loss, which at some point just needed to take priority.

So, I joined a gym very close to my house (one of the major chains) that offered  yoga and other classes included in the price.  In the end we are paying a little more for the gym but a lot less for yoga and in this economy and with my weight loss goals for the year, I think this is the best fit.

I do miss taking yoga classes at a studio.  It is a totally different experience and much more serious and I fully plan on finding a studio to join after I have reached my weight loss goals that is more aligned with the style of yoga I would like to pursue going forward.

Vinyasa Yoga Classes

I attend 2 Vinyasa power yoga classes a week and would like to add in one more on Sunday mornings, but realistically this will most likely be an on and off thing as weekends are really family time and that needs to take priority.  But, if we are just sitting around doing nothing on a Sunday morning, then I will try to hit this class once in a while.

I have done a bunch of research about how many calories are burned during a vinyasa yoga class.  I found varying numbers from 300 to 500 calories and hour.   It would be significantly more if this were a hot class, but alas it is not.   The class I take is 90 minutes and so I usually log 500 calories for the class.

Cardio 

My cardio machine of choice is the treadmill, but I would really like to add in some biking as well.  Maybe even a spinning class one morning a week if I can ever get Ian to stay in the child care room there.  

Anyway, I have been good about getting two additional hour long cardio workouts per week, but this really needs to be three.  Maybe as the weather gets nicer, I can take this one outside –  A long walk with the dog or a heavy duty landscaping work day or a bike ride on the Burke.

I do interval workouts alternating between running, walking, hills and sprints.   An hour gets me about 450 calories, but this should increase as my abilities increase and I can up the intensity.

10 minute mini workouts

My next step is to add a quick 10 minute mini workout at some point each day.  This is an opportunity for me to target a certain area or get in an extra strength builder or do some of the yoga poses that I no longer get to do taking an all levels gym based yoga class (mostly inversions).

Some of my options for this are….

Tony Horton’s 10 Minute Trainer –  I have these videos but I haven’t really used them much.  They do seem like a great way to get pretty intense 10 minute workouts that cover a diverse spectrum of exercise.  I like how Tony Horton doesn’t use the same old same old techniques, but incorporates yoga, pilates and multi-dimentional exercises into his workouts.    It may just be time to pull these videos out.

Bosu Ball Daily Dose – I really like the Bosu ball and am looking for more ways to use it.  The Daily Dose is a set of three exercises repeated in circuit and can be modified to increase or decrease the intensity.  It’s pretty fun and a good workout.

Core Workout – I really like the Tony Horton’s 10 Minute Trainer Core workout.   There is also a bosu ball core workout that looks interesting.   And although I am really not into the design on this site – it makes me a little dizzy, they do seem to have lots of core exercise examples.

Quick Yoga Series – I am really missing head stand (Salamba Sirsasana), shoulder stand (Salamba Sarvangasana) and plow pose (halasana).  These were some of my favorites, but in the gym class environment it just isn’t possible to do these poses, so I am going to try and incorporate them often, hopefully daily at some point.

Just a note, my old yoga instructor said that it is very important to do shoulder stand after you have done headstand – something about balancing things out and such.  They go hand in hand I guess.

Combining these with a forward bend, a mild back bend and a twist would make a lovely little restorative sequence.

So to get down and dirty with my year long resolutions, by the end of the year I would like to be consistently taking 2 yoga classes a week and a spinning class.  Ian starts preschool in the fall so that will open up a morning a week to take a spinning class.  I would also like to be doing 2 additional cardio workouts and 5 mini workouts a week.  

With all that said,  I also want to keep in mind this years overall goal of not getting overwhelmed by the enormity of the task at hand.  I will push myself strongly, but also be forgiving.  If I get overwhelmed or start feeling bad about my results or not going to the gym some night, I will give it up and that just simply can not happen.  So as I have been telling myself over and over and over and over again lately “remain calm and think positively” and hopefully I will learn that it is ok to give myself a break sometimes.

You may have noticed that this blog has been a little dormant lately.  This has a little to do with the holidays and the continuous stream of family visits, but I think I have been feeling a little blocked up because I have been avoiding writing this post, which I sketched out several weeks ago, but has been sitting unattended in my notebook since then.  It’s amazing the things you will do while avoiding.  The house is clean and I am getting really good at Zen Gems. 

Why avoid it though?  Maybe because if I actually say it out loud, I will finally have to follow through and hold myself accountable?  That’s a tough one, you see I tend to talk big and fail to follow through.  I want this to stop and that is why I am sucking it up, taking a deep breath and writing it all down for the world to see and hold me accountable for.

This is going to get a little lengthy and I apologize for that ahead of time.  You can stop reading now if you want because this post is really for me anyway.

A few notes before I get into the nitty gritty.  The goals on this list are intended to be year long goals not to be implemented immediately but taken one step at a time and built upon as the year progresses.  This is a year of change and forward movement for me though and I fully intend on working on each and every one of the items on this list.

This really isn’t a post about my new year’s resolution as much as laying out my goals for this year, but if I had to sum it up into one resolution, I would say that it is to not get overwhelmed and paralyzed by the enormity of it all.  I think I tend to look at the big picture too much and it just freaks me out and keeps me from being effective at the step by step, day by day stuff.  So, my goal is to get organized, get motivated and tackle one thing at a time.

Ok, so here we go.

In my old book club, I had the pleasure of knowing a well known hypnotherapist and a really great woman Diane Sewell. A few weeks ago, she sent out an email (I assume to her mailing list) that really inspired me to take this year’s goal setting seriously.  Here is her list of 10 things you can do to be successful and get off on the right foot in 2009.

  1. How You Think is Everything:  Always be positive.  Think success and not failure.   Also beware of negative environments.
  2. Decide Upon Your True Dreams and Goals:  Write down your specific goals and develop a plan to reach them.
  3. Take Action:   Goals are nothing without action.  Don’t be afraid to get started.  Just do it.
  4. Never Stop Learning:   Go back to school or read books.  Get training and acquire skills.
  5. Be Persistent and Work Hard:   Success is a marathon, not a sprint.  Never give up.
  6. Learn to Analyze Details:   Get all the facts, all the input.  Learn from your mistakes.
  7. Focus Your Time and Money:   Don’t let other people or things distract you.
  8. Don’t be Afraid to Innovate; Be Different:   Following the herd is a sure way to mediocrity.
  9. Deal and Communicate with People Effectively:   No person is an island.  Learn to understand and motivate others.
  10. Be Honest and Dependable; Take Responsibility:   Otherwise, #’s 1-9 don’t matter.

Diane Sewell, Master Hypnotist and Weight Loss Expert

In the past year I have struggled and worked very hard to improve my mental and emotional states as well as remove the negative environments that were contributing to my depression and life paralysis.  Now, I look at my future as a clean slate, a place to start and it is time for me to take control, set goals and direct my own future.

I have an affirmation that I say all the time.  I say it when I am feeling overwhelmed or sad or stressed, during Savasana, before I go to sleep – really any time that it seems appropriate to do so.  It calms and focuses me.    It goes something like this.

I am whole, I am happy, I am healthy, I am beautiful

With all this in mind, I have laid out this years goals into those four categories and listed them out below.  Some of the items are pretty simple and straight forward, but many will required detailed plans to accomplish.  Over the next couple of weeks, I will be posting these plans as well and will link to them from the appropriate items below.

These lists are not in any particular order.  Just as they came to me.

I Am Whole

Things that are healing and contribute to my overall mental health and fulfillment

  • What are my true dreams?
  • Work hard and accomplish enough that by the end of the year I am attending therapy once a month rather than every week.
  • Complete and full 21 day manifestation. 
  • Read my tarot cards once a week for insight, guidance and awareness.
  • Be contributing $500 per month to the family budget by the end of the year.  
  • Find or create a mommy support network.
  • Create and maintain a comforting and manageable home environment
  • Be the best mom that I can that day, every day.
  • Start writing my book.

I Am Happy

Things that are simply for my and my family’s pleasure.  The things that just make life more fun.

  • Have one great family adventure every month.
  • Take time for fun just for me – book club, girls nights etc.
  • Find a babysitter
  • Have more sex
  • Kiss my husband passionately every day
  • Give myself a break sometimes
  • Laugh out loud with my kids every day

I Am Healthy 

Things to improve both my body and mind

  • Achieve a slim, fit and healthy body – this means to me…  Look and feel great naked and goal weight of 135.
  • Experiment and incorporate more healthy foods into diet
  • Sleep better
  • Walk the dog more
  • Garden and landscaping projects
  • Generally by more active and productive – just get up and do it, when you think about doing it.
  • Reduce TV watching by 1 hour per day
  • Be reasonable with the puzzles and online games – have a picture and a crossword puzzle printed out to work on during downtime.  Online games only during designated relax time.  Get a grip.
  • Complete PHP certification

I Am Beautiful

This is as much mental as physical for me.  I want to feel beautiful in my own personal and distinct way.

I am terrible at  forming good habits and have neglected much of the womanly maintenance over the years.  As many moms can probably relate – I have let myself go a little.

Now, I am not really into a lot of the girly stuff and looking perfect all the time doesn’t even reach my radar, but it is important that I begin to feel good about myself again and keeping up with some physical improvements will generally lead to that I think.  You’ll notice, this is pretty basic stuff here.

  • Wash my face every night
  • Shave my legs once a week (I have very blond fine hair so this is all I need to do), even in the winter.
  • buy some quality makeup
  • Get a haircut regularly
  • Lotion all over, every day
  • Figure out my own personal style
  • Buy new clothes that fit well and make me feel good about myself.  Don’t just buy what’s cheapest.
  • Look in the mirror and say you are beautiful inside and out, every day