setting some goals


For some time, I have been thinking about setting up a blog to track my wellness goals.  I have been a blogger for almost three years and I’ve found blogging to be a way to record what is important to me as I navigate my life.  It’s also a way to communicate with people who have similar interests.

So a blog should give me a way to keep track of my efforts toward wellness.  And it may help others to make their own efforts at being well.

I invite you to follow my journey, and to work with me as I go, to make your own wellness improvements!

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Just a bit about me.  I am 59 years old, overweight and suffering the consequences of years of neglect of my body.  From the time I was a teenager, I have struggled with weight, going on numerous diets and programs and sampling what it is like to weight everything in the range of 160 to 280 pounds.  At the present time I weigh 260 pounds.  I have diabetes (on insulin). I have osteoarthritis and my knees severely limit my mobility.  I take medication for diabetes, high blood pressure, high cholesterol, and heart health.

I am less of a mess than I was a year ago since in January I began a program of stationary cycling – I have kept this up for ten months and I have seen all kinds of improvements in my health.

The first thing I want to do is set some goals: short , medium and long term.  I know a goal should be specific, time linked and attainable.  A learning from my stationary cycling program is that in order to become a habit, it takes at least one month of ‘practice’.  For this reason, I am going to make most of my goals in the medium-term category.

Long Term Goals (one year)

present weight: 260.0

I would like to lose 20% of my body weight in the next year or 52 pounds.  Spread out into a steady loss, this would mean losing one pound per week.  This is within the recommended maximum weight loss of 2 pounds per week.

Goal #1:  My long term, one-year goal is to lose 52 pounds in slow, steady increments by November 23, 2014.

Medium Term Goal (one month)

present exercise pattern: stationary bike 2 to 3 times per week, 30 minutes per session, frequently skipping more than one day between cycling sessions; occasional walking

Goal #2: My medium term, four-week goal is to bike every second day for one month (November 23 to December 23, 2013)

Goal #3: My second medium term, four-week goal is to begin 2.5 pound arm weight sessions on days when I am not cycling (November 23 to December 23, 2013)

Goal #4:   My third medium term, four-week goal is to begin to go for a short 10 minute walk outside every day (November 23 to December 23, 2013)

Short Term Goal (two days)

present problem: mindless eating in front of TV

I would like to be mindful about my evening eating.

Goal #5: In two days (on November 25) I would like to be able to say that I have been more mindful about my evening eating, deciding beforehand what snack I will eat and finding other ways to occupy myself.

Immediate action: I am going to post my goals on my bulletin board so I will see them often and remind myself of my plans.

5 Goals.  This is probably a lot to set in my first session.  However, I will report on my progress and let you know how and what I do!

Best always, Alexandra

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