Category: Goal Setting

Our three months on the Goal-Getter Package is complete! The Goal-Getter package is a package I provide that is designed to help my clients meet 3-month health and wellness goals. Since my husband and I both had goals for the New Year, we each started our own Goal-Getter package and we’ve been sharing the journey with you. Click here to read about it from the beginning. The common cold ran rampant through our house during the time we were supposed to complete our post-program assessment, so we’re a tad late, but here it is!

Did we achieve our goals? How far did we come? The Goal-Getter package includes pre- and post-measurements of body composition and cardiovascular health, muscular endurance, and flexibility. Read on to see how ours changed in the last 3 months!

Becki

  January 2017 March 2017
Resting pulse Elevated Normal
Resting BP Elevated Normal
Weight +7 lbs from my usual +0-3 from my usual (fluctuates)
Body Mass Index Normal Normal
Waist-to-hip Ratio Low risk Low risk
Body fat % Average Average
Cardiovascular fitness Fair Good
Muscular endurance (push-up) Very Good Very Good
Muscular endurance (curl-up) Excellent Excellent
Flexibility Good Very Good

 



 

Goal #1: Lose 7 lbs to return to my usual body weight
     • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.

How I did: For the first two months, the food group checklists worked well and I (mostly) stuck to using them. I lost 5 of the 7 lbs in the first month and then stalled out for month 2. To make sure I wasn’t inadvertently missing my nutritional goals with the food group checklists (which, by nature, are not as detailed as complete tracking), I started using My Fitness Pal to track my intakes for the last month. I also conceded that it’s possible my body just wasn’t going to lost the last two pounds – it has been about a year or two since I’ve weighed that much. As it turns out, I lost  somewhere from 4-7 lbs total, as I’m noticing my weight tends to fluctuate about that much. I’m calling it a win!

Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good”
     • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week

How I did: I’m most happy about achieving my goals with these numbers since they are important risk factors for cardiovascular disease! Doing the exercise was easier than I expected when I found the types of cardio I most enjoy. On rainy winter days, I have loved following cardio dance videos from Youtube…they are free and perfect for fitting your schedule in the comfort of your home. My standby favorite is The Fitness Marshall, but there are dozens of choices out there to spice it up with variety. As the weather improves, I’ll spend more time outside playing basketball, hiking, swimming, and kayaking. I definitely want to make sure to keep up these improvements!

 



 

Goal #4: Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles
     • Complete tailored yoga practice 5 days per week and strength training program 2 days per week

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How I did: I was so impressed with the improvements in my posture! Yoga has been rocking my posture world. My chest, back, and hips feel so fluid and you can see the difference throughout the three months in my progress photo. Check out this video for a couple of easy exercises you can do to work on your posture. My flexibility assessment also improved! It is amazing how much movement we lock up when we sit too much and don’t move. I definitely have work to do still in my chest and shoulders, which are stubbornly remaining tight, so that’s next on my list!

 



 

Charlie

  January 2017 March 2017
Resting pulse Normal Normal
Resting BP Normal Normal
Weight +15 lbs from his usual +0 lbs from his usual
Body Mass Index Overweight Overweight (remember how BMI doesn’t account for muscle mass?)
Waist-to-hip Ratio Low risk Low risk
Body fat % Poor Fair
Cardiovascular fitness Excellent Excellent/Superior (right on the line)
Muscular endurance (push-up) Good Very Good
Muscular endurance (curl-up) Excellent Excellent
Flexibility Good Excellent

 

Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in”
     • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.

How he did: He lost 15 lbs, so he didn’t quite hit the 20 lb goal but he did return to his previous normal body weight. His clothes fit, he has more energy, and he didn’t have to buy new pants! My Fitness Pal worked great for him, and he continues to use it to keep himself on track.

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Oh, and check this out…

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Helloooooooo, wedding pants! And lookin’ handsome…might be time for a date night!

 



 

Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior”
     • Follow the P90X workout program to do 60 minutes of exercise daily.

How he did: Charlie did great – and he bumped his cardiovascular endurance from “Excellent” to between “Excellent” and “Superior.” He’ll take it! Charlie nearly completed the P90X workout program, but reached a point where he was satisfied with his cardio and his weight, and opted to shift to a plan that involved more weight lifting about halfway through the last month. Charlie loves having more endurance and he feels great!

Goal #3: Improve flexibility from “Good” to “Excellent”
     • Do some yoga each day.

How he did: Charlie ended up compromising on this goal to do yoga only 2-3 times per week since P90X incorporates stretching into every workout. Sometimes he did yoga more often, sometimes less, but he smashed his goal and can reach farther on the sit-and-reach box than I can now!

Overall, we had fun and are so excited about meeting our goals. If you’d like to meet some goals of your own, give me a call at 360.358.3179 or schedule an appointment on my website! I would love to help you build the healthy foundation for the life you want!

 



Exercise Goal Setting

My husband and I are two months in to goal-getting! Here’s an update on how we’re doing:

Becki

Goal #1: Lose 7 lbs to return to my usual body weight

  • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.

How I’m doing: As you may have read in this post, I put on about 3 lbs throughout this month and I have since lost them again. So overall, this month has been basically a wash as far as weight and I’m still about 1.8 lbs above my previous normal. I’m thinking a couple things: 1) I may switch temporarily to a more detailed form of tracking intakes (like My Fitness Pal), just to make sure I’m not missing my goals without realizing it. 2) My body may be happy at this new weight. I won’t try to force it, and my weight is in a healthy range and not negatively affecting my health. If it doesn’t want to go down any more, that’s okay with me!

 



 

Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good”

  • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week

How I’m doing: Pretty well overall. I haven’t been missing days, but I’ve had a couple of days of workouts that have been cut short by a tighter time schedule. I recently had my blood pressure checked and it was normal! Yippee! I can definitely tell that my cardiovascular fitness is improving because I’m having to increase the intensity of my workouts to hit my heart rate goals. Plus, I made it up and down “the stairs” 10 times the other day! I had hoped to do that by the end of the three months, but I hit that over a month early! I’m so happy with the IMG_0990improvements in my cardiovascular fitness.

A few months ago, it snowed here and my family and I went out to have a snowball fight. I had only run around for a few minutes and my chest was tight and I was pooped. Three weeks ago it snowed again, and this time, I snowball fought with the best of them (my family is just a tad competitive) for 20-30 minutes with no trouble at all! That was very rewarding and a sign that I’m heading towards my “end game” of never having my fitness (or lack thereof) hold me back from anything I want to do.

 



 

Goal #4: Improve posture by stretching chest and hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles

  • Complete tailored yoga practice 5 days per week and strength training program 2 days per week

How I’m doing: I’ve been consistent with my yoga and I’ve been also completing some yoga challenges on Instagram that have been a fun addition to my normal practice.

My before-and-after pictures were really fun this month! I noticed primarily a HUGE difference in the position of my shoulders between February and March. Look how much less rounded they are! I’m so pleased with that. You can also see that each month my back is slightly less arched and my pelvis is slightly less tilted forward. It’s so crazy how you don’t notice the differences in your posture until you line the pictures up side by side.

IMG_1602

 



 

Charlie

Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in”
     • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.

How he’s doing: Charlie continues to track every day. He finds it gets easier as time goes on to stick with using the app to track. It became a habit for him and he never forgets. Occasionally he intentionally decides to eat more than his caloric goal, but it is not very often and he still tracks it for awareness, accountability, and consistency. Tracking is definitely not right for everyone, but it’s working for him. He lost another 4 pounds this month for a grand total of 14 pounds. He hasn’t tried the pants yet – he’s saving those for the end of the goal-getter package!

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Can you tell he had just woken up in the last photo? Haha!

 



 

Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior”
     • Follow the P90X workout program to do 60 minutes of exercise daily.

How he’s doing: He is doing well and staying consistent, but definitely ready for the P90X program to be over. He is finding the P90X videos to be very time-consuming and don’t leave enough extra time for other activities like weight lifting.

Goal #3: Improve flexibility from “Good” to “Excellent”
     • Do some yoga each day.

How he’s doing: Charlie has compromised to doing yoga three times weekly, and says his flexibility is WAY better than it used to be, which makes him feel better all the time and improves his workouts, posture, and the feel of his joints.

We’ve got one more month of our goal-getter package before we run all of the fitness and body composition testing again to see how far we’ve come! Check back to see how we did!

Want help meeting your own goals? Visit www.impowerednf.com for more information about meeting with me to set up your wellness plan!

 



Exercise Goal Setting

Wellness is about so much more than nutrition and fitness. Wellness includes your mental, emotional, and spiritual wellness on top of your physical wellbeing. That’s why today, I’m going to feature a book that helped me find direction, make some major life changes, and thoroughly enjoy the life I’m living!

I came across this book while listening to a podcast and read it for a 2016 reading challenge. It inspired me to examine my life and think about how my current lifestyle was affecting all aspects of my wellness. It prompted me to consider how I could be more intentional about building a life that supports my goals, rather than letting life take me wherever it may while my goals lay well-intentioned and sadly, unmet.

Living Forward: A Proven Plan to Stop Drifting and Get the Life You Want by Michael Hyatt and Daniel Harkavy offers exactly what the title implies. The book helps you to identify your priorities, make clear and specific goals, and be proactive in creating a life that supports those goals. In fact, their premise helped me realize that spending my time working for someone else was draining me mentally and emotionally, and inspired me to open i’mPowered Nutrition & Fitness. Now I get to spend my day achieving my goals and helping others support the lives they want with a foundation of proper nutrition and wellness.

 



 

Living Forward begins with taking you through the interesting exercise of writing your own eulogy. Sounds strange, I know, but it was actually very eye-opening. By starting at “the end,” you get to determine what will really matter in your life after you’ve gone and what you want others to remember about you. Starting from there, you work backwards to build a life that perpetuates those desires. First, you create a list of “Life Accounts” for each priority in your life. For example, mine include God, health, husband, kids, family/friends, career, generosity, financial, home, and self-development. You assess the current status of each account, write a detailed description of your desired outcome for each, and set specific quarterly goals to gradually move the current status toward the end goal.

Finally, you take these goals and create your “ideal week” schedule. This helped take me from goals – which I have often made in the past and found no time to achieve – to actual implementation of my strategies to get there. You start with a blank calendar. You review your goals for your most important life account, and schedule whatever time you need to complete those. You move on to your next important life account, and do the same. So on and so forth until you have created a schedule that is reflective of what matters most to you. It reminds me of one of my new favorite quotes:

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”

– Stephen Covey

Going through the life planning process helped me realize that spending 40 hours per week in an office working for someone else was keeping me away from what was more important to me and ultimately came in higher on my list than my career – God, my health, and my family and friends. That realization led me to the decision to change my career path so that it worked around these priorities instead of against them. Now I have plenty of time to achieve my goals in my most important life accounts, and that has been a huge boost for my mental, emotional, spiritual, and physical wellness. Who couldn’t use one of those?

 



 

The realizations you make might not be so drastic (or maybe they will be more!) but regardless, they will help move you towards the life you want. Go for it!

Have you read this book? Let me know what you think!

This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product. As an Amazon Associate, I receive compensation for any purchases of this product through the link on this post; however, I never feature or support products that I have not tried myself or that I do not believe to be useful, ethical, and worthy of recommendation.

Goal Setting Wellness Tips

“Change happens when the pain of staying the same is greater than the pain of change.”

Tony Robbins

 



 

Archives Goal Setting Wellness Tips

Can you believe we have been goal-getting for a month already? It’s crazy! Here’s how we’re doing:

Becki

Goal #1: Lose 7 lbs to return to my usual body weight
     • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.

How I’m doing: I have been using my food group checklists (and loving them – they are so quick and easy!) and I’ve lost 5 lbs so far. Only two to go! The checklists make way more sense for my lifestyle right now than using a food tracker like I have in the past. They give me plenty of flexibility while still keeping me accountable. I think being home a lot makes it easier because I usually have access to something from all five food groups.

 



 

Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good”
     • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week

How I’m doing: I’ve probably averaged 4 1/2 days per week but I’m hitting my heart rate goals and I’m enjoying the cardio options I have selected. Most often, I’m doing Youtube cardio dance videos because they are convenient and so much fun, but it’s been beneficial to have alternatives for the days when I’m just not feeling the dancing.

Consequentially, my resting heart rate is normal! I haven’t had my husband check my blood pressure or re-tested my cardio yet, but I’ll do that at the end of the plan. The lower resting heart rate is a good indicator that my cardiovascular fitness has improved – plus the workouts are getting easier!

Goal #4: Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles
     • Complete tailored yoga practice 5 days per week and strength training program 2 days per week

How I’m doing: Again – I’m probably more often hitting 4 1/2 days on the yoga than five, but I’ve done pretty well. The strength training is pretty quick and simple so I’ve been incorporating that more than 2 days per week. I took a comparison picture – not expecting too much difference only one month in – and I was really impressed with the improvements!

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My head is higher and not so far forward, my spine is in better alignment, and my hips are further back. My pelvis tilts less (still have a ways to go) and shoulders still roll forward but not quite as much!

 



 

Charlie

Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in”
     • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.

How he’s doing: Charlie has been faithful with his tracking and though I don’t think he loves the discipline of doing it, he does love the accountability it gives him. He tracks as he goes and makes decisions for the rest of the day based on where he’s at. So far, he’s lost 11 lbs!

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I swear I did not intentionally make the “before” photo have poor lighting!

Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior”
     • Follow the P90X workout program to do 60 minutes of exercise daily.

How he’s doing: He’s working out like a boss! Charlie has been doing P90X daily and if he feels like one of the videos was too easy, he tosses in a second cardio video and does two-a-days! He’s insane, but it works for him and he’s enjoying it. He’s definitely noticed that the videos are getting easier as he goes along.

 



 

Goal #3: Improve flexibility from “Good” to “Excellent”
     • Do some yoga each day.

How he’s doing: Charlie has compromised to doing yoga three times weekly, and has definitely noticed a difference in his flexibility. He can put his hands flat on the floor in a forward fold now!

We’re excited about getting our goals! If you’ve got some goals you’d like some help getting, check out www.impowerednf.com for more information about meeting with me to set up your wellness plan!

 



Exercise Goal Setting

We are about three weeks into our goal-getting and we’re cruising along pretty well by now! Though I have to admit that the first week was rough. Holy moley.

Improving your fitness is tricky, in a way, because your body is trained for exactly what you have asked it to train for. If that is running 3 flat miles regularly, you’ll be trained for that and it won’t be tough. But add in an unexpected hill or try to push to 4 or 5 miles and that will be tough. Your muscles and cardiovascular system are simply not prepared for it. If what you’re trained for is couch surfing, you’ll be trained for that and it won’t be tough. Anything more though – climbing stairs, lifting boxes, or going dancing with your sweetheart – might be pretty tough.

So when you set a goal to improve your fitness, whether it’s cardiovascular or muscular, you can bet you’re going to be dealing with some discomfort.

 



 

Exhibit A: Becki and “The Stairs”

It was a cold, January morning. I had a “brilliant” idea.

“Charlie,” I said, “do you know of any long flights of stairs locally?”IMG_1171

“Sure,” he replied. “The 2nd Ave stairs. Why?”

“I was thinking I should start running stairs to up my cardio, ” said I.

Why? Why did I say that? I should have my head examined.

So off we go, to “The Stairs.” I in my new jewel-toned, patterned leggings thinking I can conquer the world, and Charlie in his excellent cardiovascular shape and 45-lb weight vest. Sickening, isn’t it?

So off I trot up the stairs, jogging all the way. I make it to the top with minimal protests from my quadriceps. Down the stairs I go. Lap one done.

Charlie is wisely pacing himself.

I, however, am feeling so good I immediately (no rest, who needs it?) turn right around and jog back up the stairs. Halfway. Until there is fire all throughout my chest and I think my heart is in imminent danger of fatal explosion.

“Am I dying? Is it all over? I must have some kind of undiagnosed heart condition!”

So this is what it’s like to have “fair” cardiovascular endurance. I gotta tell ya, I’m not a fan.

 



 

I slogged (no more trotting) up the rest of the way and managed to go down, and up, and down, and up and down once more before my lungs, heart, and quads could not take it anymore. Meanwhile a 50-something lady in excellent shape has been lunging the stairs two at a time since before we got there, and continued after we left. Impressive.

We walked back to the car and I flopped in the passenger seat, my inner drama queen insisting that I truly was going to die and that I should make sure my husband knew how much I really love and appreciate him.

The fire in my chest lasted for a painful thirty minutes, during which torture I had a succession of three different thoughts:

  1. “Man, I really, really, REALLY need to improve my cardio.”
  2. “I totally get why people quit exercising after the first day or two. This is horrific.”
  3. “I should write a post to help people get through this and get to their goals.”

So I decided to write up a few tips for others who are facing a fizzling New Years’ resolution in the face of a difficult new exercise program:

  1. Remember your finish line. What is your purpose? Why are you doing this? It usually has to be something bigger than the way you look to stick, so think bigger and in detail. Think health – how will your body feel when you are fit? What health issues will you not have to worry about? Think abilities – how will it feel when you can climb any set of stairs or take on any challenge with ease and confidence? Envision it in detail to yourself before you hit the gym (or the road or the stairs, etc) and keep that picture with you when it gets tough.
  2. Difficulty = progress. To an extent, anyway (caveat below). If it’s not at least a little tough, you might not be pushing hard enough to see improvement in your abilities. You don’t have to kill yourself, but when you push past what your body can easily do, that’s when the training comes in. You’re telling your body that the cardiovascular or muscular capabilities it’s currently trained for are not enough to meet the physical demands you’re putting on it. So when it rebuilds, repairs, or builds new cells, it will make them better. They will be more easily oxygenated or stronger or whatever is necessary to be more trained for the activity you’re asking your body to do.

  3. Work up to it. I was probably a tad too ambitious – power mad with the confidence of a new pair of leggings – to go trotting up those stairs like I’d been running them all my life. It didn’t have to be so hard. Some exercise is way better than none, so start slower and gradually increase to prevent some of the (very literal) heartache I experienced. It can be tough to admit that you’ve lost some edge or abilities you once had (oh, how the mighty have fallen!), but it’s better than quitting after 1-2 days and giving up on achieving your goals!
  4. Be patient. The first 4-6 weeks of a new exercise program (one you’ve never done before) produces mostly neural and cellular changes. That means that you’re building new nerve pathways. That also means that you may or may not feel a difference, and you also may not see any difference. That does not mean that you are not training your body. Does anyone have a guess as to the length of time the average person sticks with a new exercise program before quitting? 4-6 weeks. People are quitting because they aren’t noticing results, but that’s because their bodies are building the foundations for the results they are looking for! Hang in there – don’t give up!

It took me about three stair days and three days of other cardio before it wasn’t really miserable to climb those stairs anymore. All in all, remember that when you start any new exercise program, your body is totally unprepared for it – take it easy, push gently beyond what is comfortable, and be patient. You’ll get there!



 

 

Exercise Goal Setting

You lucky readers! Today’s post is a guest post by my charming husband Charlie! He’ll be giving you the background on how he set his goals. So sit back, relax, and enjoy the read!

Charlie’s Assessment Results:

Charlie

Resting pulse Normal
Resting BP Normal
Body Mass Index Overweight
Waist-to-hip Ratio Low risk
Body fat % Poor
Cardiovascular fitness Excellent
Muscular endurance (push-up) Good
Muscular endurance (curl-up) Excellent
Flexibility Good

 

 

Well, I’m was somewhat surprised by the results of the assessment. While I knew I’d been carrying around an excess of weight, I never think of myself as physically fit or in good cardiovascular shape. I do work out on a regular basis but it’s more of a sporadic schedule – I have not had a specific focus in some time, so I’ve basically just been sampling from the buffet table of exercise – and from the actual buffet table, it seems, based on my numbers. I’m at least 15 lbs overweight at the moment and my flexibility has suffered. My cardio is actually pretty good – but I tend to train that more often than I do anything else.

IMG_0592Charlie’s Story: About 5 years ago, I realized my health might actually be important! I was a truck
driver at the time – working 12+ hours a day, eating terribly, sleeping little and being quite inactive when I was not working. I started having back and knee issues – mostly due to sitting so often and being overweight. So I started working out – slowly at first, building endurance and strength, and increasing as I could. Eventually, I started using the P90x program and watching my food intake, which helped a lot! Once I completed that, I started weight training – heavy squats, deadlifts, bench presses, etc. – compound exercises, mostly. This fixed all my health issues!

Fast forward a few years – during which I began/achieved my quests to become a Firefighter/EMT and a husband – and my diligence in keeping my physical fitness at top level has dwindled. I still work out several times a week, but not with the intensity I used to. Added to that is the fact that I haven’t been regulating my diet in any way for a couple of years. Poor habit + poor habit = poor results. So, time to fix it!

 



 

Charlie’s Other Concerns: I have a history of knee surgeries and issues that I don’t want to exacerbate by ignoring my health. As stated above, I’ve had more issues/pain in my knees as my weight goes up, historically, than when I’m lighter or more active, so I need to keep my weight in check.

While my health is clearly important, equally so is my fitness for my career – and the folks I serve. I have a responsibility to the public to be capable of getting someone out of a burning building! Also, ever tried dragging a charged fire hose through a house? No picnic, that. And, while that, admittedly, is not a particularly frequent event, it’s a possibility. More often, though, I’m helping someone who has fallen and needs assistance or lifting gurneys with sick folks – and that takes strength, flexibility and conditioning, too.

And my pants are more snug than they used to be. That’s annoying. I like my pants. I don’t want to buy new ones.

 



 

Charlie’s End Game: My end game will essentially have me back in “fighting shape” – lighter on my feet, more flexible and with more practical strength than just weightlifting strength. I’ll be able to button my pants without thinking about shopping for a bigger size. And it involves me having more energy, because I’ve taken care of my body and am proactive about nutrition and fitness.

Charlie’s Goals: Of course, as a man, I want to absolutely crush my goals. And I instinctively want to set pretty high standards. So I’m going to do that. Here they are:

  1. Lose 20 lbs (bringing me down to about 180 or so)
  2. Increase my cardiovascular fitness from Excellent to Superior.
  3. Improve my flexibility by doing more yoga!
  4. Fit back into my wedding pants (they are too tight, now)

That covers my main goals. I’ll share my plan when it’s done! Thanks!

 



Exercise Goal Setting