Saturday, January 22, 2011

On our way to success

What a beautiful day we had today, my favorite, warm and snowy.  My intention was to have a blog posted on Friday and I was close.  Time sure does fly and it is so precious.
From cutting out the pop to piano practice, it was nice to hear all the success stories at our meeting this week and it sounds like many of you are making progress towards your goals.  Kim reports that the group has lost 23 pounds to date and I heard many stories of increased physical activity.   
I hope the review of the 12 weeks goals and weekly intention made them a little clearer.   We are asking that you actually  write a daily intention, that will move you closer to your 12 week goal.  You can then earn one point for each day  you complete your intention for a maximum of seven points a week.  These intentions are building blocks to your 12 week goals and hopefully you can continue to incorporate them into your lifestyle or make a habit of them.  I am going to post the example we reviewed along with the challenge expectations. Please spend a little time with the example and we can answer any additional questions you have. 

Well & Fit Community Challenge Expectations
v  Attend class

v  Write 12 week SMART goals with weekly intentions ~ you get one point for your intentions each day (7 points available each week).  Weekly intentions include & build on previous intention. 

v  EXAMPLE: 
v  SMART Goal ~ Nutrition:  I will eat 5 servings of fruits and vegetables every day.
§  Activity:  I will walk three miles in under 1 hour 6 days a week.
§  Personal Growth:  I will journal 3 things I am grateful for every day  
v  INTENTION ~
§  Week One          I will eat one piece of fruit with breakfast this week
§  Week Two          I will eat one vegetable with lunch every day
§  Week Three       I will walk for 25 minutes every day this week
§  Week Four          I will journal one thing I am grateful for each day.
§  Week Five           I will eat one vegetable for dinner every day
§  Week Six             I will walk at least 1 ½ miles every day this week. 
§  Week Seven      I will eat one piece of fruit for afternoon snack daily
§  Week Eight         I will journal two things I am grateful for each day.
§  Week Nine         I will walk 2 miles every day this week
§  Week Ten           I will journal three things I am grateful for each day
§  Week Eleven     I will eat two vegetables for dinner every day
§  Week Twelve    I will walk 3 miles every day this week

v  Keep some type of food tracker or journal ~ daily.

v  Be active at least 20 consecutive minutes daily. 

v  Read the blog at www.hainesak.com, (under local blogs) and comment ~ this will earn you one extra ticket for the weekly drawing. 

There were a couple of questions I did not feel were answered very clearly, so I would like to take the time to clear them up.  Look down at the previous blogs and on November 9th you will find more information about the Rate of Perceived Exertion.   Your rating of perceived exertion is an individual way to gauge your exercise intensity.  It can help you improve your cardiovascular health and keeps you within a safe range.   So get a little breathless when you are out moving around. 
The second question is the “fitness test”.  Remember to wear comfortable clothes you will “get down” in ~ well that is ~ "get down on the floor in" and wear some walking shoe.