Monday, April 26, 2010

May Motivation

 

Can you believe this week will deliver us the 1st of May? I can’t believe how quickly this year is flying by. The past week I was very lazy, flailing around, not really working out. So I decided that I would change all that with a May Motivation Work Out Schedule:

may motivation

I am one of those people that tend to do better with a To Do list, or something to mark off. My training schedules for races hang on my fridge and as I complete each day I make a little note (minutes/mile, etc) and knowing that I get to do that everyday somehow makes me do it. I’m a little OCD. Not going to lie about it. Just because I’m not training for a race, doesn’t mean I can’t have a training schedule, because starting June 27th I will begin training for the Myrtle Beach Half Marathon with I have now officially registered for. I don’t want to get out of shape in the mean time. Alt Cardio means at least 20 minutes of cardio activity that is not running, I can walk, bike or use the elliptical.

Usually I have a rest day on Saturdays, but I’m not off on Saturdays, so I might as well get up early and work out since I’m getting up for work anyway. Sundays, I don’t have to work, so I can truly just enjoy a Rest day. I scheduled my “long runs” for Thursdays because that’s my other day off and just seemed more practical to me based upon my summer work schedule. If anyone wants to use my schedule, feel free! I can even email you the file if you want to change it, print it and hang it on your fridge! :)

ACE Fitness posted an interesting article about setting goals on Twitter the other day, I wanted to share this information about goal setting with you:

One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.


SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.


MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.


ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.


RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach


TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.

*Courtesy of ACEfitness.org

I think these are great things to remember when we set goals. As I read on OhSheGlows’s blog the other day:

 “If you only do what you know you can do- you never do very much.” Tom Krause

Setting goals will help us do the things we don’t think we can do. What are you current goals?

I have one quick food idea to share from the weekend. I wanted a quick pasta dish on Saturday after work and grocery shopping, so I threw together a quick Mediterranean Pasta. It had the following items:

  • Whole Wheat Pasta (1 serving cooked)random 002
  • 6 large olives chopped (I used kalamta and green)
  • 2 Tbsp chopped onion
  • 1/2 cup chopped spinach
  • 1 roasted Roma tomato chopped
  • 1 artichoke heart marinated in light Italian Dressing* chopped
  • Some Greek Seasoning blend
  • 2 Tbsp Reduced Fat Feta Cheese

Toss together and serve. It was fully of healthy oils and tasted amazing. It only took about 15 minutes to throw together too!

*I buy canned Artichoke hearts in water and when I get them home, I transfer them into a jar with 1/3 cup Fat Free Italian Dressing. They are cheaper that way, and I know what is in the marinade.

My husband and I have enjoyed a lazy weekend around the house. I even managed to fit a craft project in! Now it’s time to kick my ass in gear for the week, I’m off to the gym.

Happy Monday? :/ That doesn’t really work, does it?

4 comments:

Seth on April 26, 2010 at 9:25 AM said...

I know how the schedule thing is. Usually I need them to keep me moving but lately I've created them so that I don't overdo it. Strange. That pasta looks great. Any ideas on the stats for it?

Tracy on April 26, 2010 at 4:36 PM said...

I am setting up schedules and goals as well, it helps

Fit Chick in the City on April 26, 2010 at 4:37 PM said...

I totally need a training schedule to keep me on track.

Lindsay on April 26, 2010 at 6:32 PM said...

That looks like a perfect schedule way to get it all planned out! I like that idea I think I am going to do that too :)

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