Alterra Wellness

Fitness Goals, Food, and Fun!

Friday, February 5th, 2010 at 10:23 pm | Fitness

heart3 Today marked a very special day.  If you hadn’t noticed, women everywhere wore the color RED to show their support for the recognition and eradication of heart disease and stroke.  Through the American Heart Association, women shared stories and educated one another on the facts and prevention strategies against America’s number one killer disease among women.

According to the Centers for Disease Control (CDC), “The most common heart disease in the United States is coronary heart disease, which often appears as a heart attack.  In 2009, an estimated 785,000 Americans had a new coronary attack, and about 470,000 will have a recurrent attack.  About every 25 seconds, an American will have a coronary event, and about one every minute will die from one.”  www.cdc.gov/features/heartmonth/

As important as this information is, today’s blog is not about the explanation of heart disease nor is it about how to talk to your doctor if you suspect you have heart disease.  Although, if you suffer from shortness of breath, fatigue, cold sweats, nausea, chest, arm, jaw, or even back pain, seek medical attention.  Heart disease is preventable…and is the subject of today’s blog.

On January 1, 2010 I created a brief New Year’s resolution blog where I briefly outlined a couple of my 2010 goals and eluded to a few surprises up my sleeve.

Surprise #1:  It’s A Doozy!

In Oct. 2009, I had increased my cardiovascular fitness, decreased my percentage of body fat, was muscularly tone and full of energy.  I accomplished all this in about four months.  By early November, I looked and felt like I was sixteen even though I will be 42 years old this month.  As the holidays approached and the cold weather was beginning to blow in, I foolishly began to abandon my training protocol and clean eating habits, which had already become just that—a habit.  So why did I mess it up?  Habit? All that aerobic fitness, lean muscle mass, increased metabolism, lower body fat content was slowly starting to reverse itself.  A few weeks became a month and a month…well, here we are in February.  I’m de-conditioned, over weight, and once again tired.  Here’s the good news—I know I can get it all back.  I’m starting from scratch and at square one.

For the next few months, I will be tracking my fitness goals, my progress, outlining my training routines, my diet, and my personal battles and triumphs with YOU every week.  It’s OK if you’re a month ahead of me on your fitness goals—great!  Keep it up!  However, if you’re stuck in a rut with your fitness goals, or want to boost your cardio/fat blasting work out, or you have plateaued, stay tuned and send me your comments.

Many of my friends have heard me say this mantra, “I’m The Reason! I’m The Reason!!!” and then I kiss my biceps.  It started as a joke but it really stuck with me and got me motivated. I’ll end every week with my mantra.  Find one for your self that will get you psyched for your work out—it really works.

Today, I’m going to list my three fitness goals.  For the next three days I will define my goal and outline the parameters in which I hope to achieve that goal (my workout prescription, my diet, my mind-set).  On the fourth day, the challenge begins!

Writing Goals

Short-term goals vs. Long-term goals:

Short-term means pretty immediate and long term is what you expect to accomplish…and maintain!

Your goals should be precisely written but reasonable.  Don’t expect to lose 3-5 pounds a week…that’s unreasonable and dangerous.

My long-term goals: (Feb.-May)

  1. Increase VO2 Max (cardio fitness) by 20%
  2. Decrease fat by 8-10 points
  3. Increase overall muscle strength and tone

Join me tomorrow as I discuss what VO2 Max is, and how to achieve an increase!

Note: Always check with your doctor before starting any fitness regimen.  A thorough check up can’t hurt and should be done every year.  Many of the routines and diet plans that I create for myself may not be suited for you.  Ask me questions so I can help you if you have any limitations.

9 Responses to “Fitness Goals, Food, and Fun!”

  1. Sooooooo amazing submit, i love some words so much and may i quote a couple of of those on my weblog? Also i have e-mailed you regarding would it be possible for us to exchange our links, hope hearing from you soon.

  2. I think that is an interesting point, it made me think a bit. Thanks for sparking my thinking cap. Sometimes I get so much in a rut that I just feel like a record.

  3. Edith Astin says:

    Great article, thank you. I am very interested in finding a diet that lowers my sugar intake. I currently have a sweet-tooth, and am finding it difficult to find meal plans, what to eat for snacks, etc. While diabetes is not something that runs in my family, I am still concerned and would like to be smart and take a proactive approach to my health.

  4. barbara says:

    Hi Edith,
    You’re not alone! I have a sweet tooth too. The trick (for me) is not keeping sweets in the house. I don’t buy junk. I do purchase
    organic dark chocolate. Dark chocolate is a natural anti-oxidant, really helps suppress any desire for sweets, and when eaten in moderation actually
    helps with fatigue, depression, lowers blood pressure, and many more scientifically documented health benefits.

    I also noticed, the more vegetables I consume, the more my body does not ‘need’ sweets. A lot of the urge or ‘need’ for sweets is the need for refined sugar.
    It’s extremely addictive and a main contributor to systemic inflammation. Seek a registered dietitian or nutritionist in your area and have him or her
    help you with a diet you can live with. Also, visit your local book store and pick up a few books on glycemic diets and exercise.

    Good luck Edith. I will be posting my first weeks diet along with some thoughts.
    In business, in life, and in wellness, we must possess three attributes:
    1. Motivation
    2. Follow through
    3. CONSISTENCY

  5. barbara says:

    Hi Dennis,
    I’m happy to hear you found my information useful. Before I allow a comment to be posted on my blog page, I consider (not just the content of the comment)
    but the URL my reader would like to promote. I did take a look at your site and I like a lot of the info. Although I do not exchange links with other sites, I would
    like to direct you to some additional information you might want to research for your site. Whether you want to write about it and educate your customers and/or
    sell this product, please look up information about Organic Coconut Oil for acne and overall health.

    I cook with this oil (aids in fat loss), as a bodyworker I blend this oil with other therapeutic oils for scars, muscle fatigue, burns, and overall skin care.
    Thank you Dennis and keep reading, I’ll be posting my diet and thoughts this evening.
    ~Barbara

  6. Why didn’t I find this blog earlier? Keep up the great work!

  7. Nice article. I just stumbled upon your website and wanted to say that I have really enjoyed reading your blog posts. Anyway I’ll be subscribing to your feed and I hope you post again soon.

  8. That is nice to definitely find a site where the blogger knows what they are talking about.

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