Podcast Episode #9: Goals and Goal Setting

Here's another quick update and some thoughts about goals and goal setting.

Download the MP3

Explanation of SMART Goals

SPECIFIC
MEASURABLE
ATTAINABLE
REALISTIC
TIMELY

more notes to come

223

still holding at 223 pounds

this week it's been incredibly cold here, and i've been incredibly busy with work (and preparations for the holidays) - so i haven't made time to exercise at all

this leaves me with 5 pounds to make goal weight, and i suspect now that i might not get there by the end of 2010

if that turns out to be the case, i'll be a bit disappointed, but there's still a lot to be happy with in my progress

1) i've lost nearly 20 pounds since july - i feel a lot more comfortable in my clothes, i have a lot more energy, and confidence that i can continue to get fitter

2) the slower weight comes off, the more likely it will stay off

3) stress test and such came back showing no problems, and, in fact, a surprisingly decent level of fitness

4) i've begun to develop the habit of regular exercise again - it's unlikely that i'll be tempted to sink back into couch potato status now - i actually miss running this week

i'll have another podcast update out before long - keep an eye out for it

cold weather

this morning i debated on whether to run outside or not - i've had some sinus problems, it's below freezing out, and i just wasn't sure whether i wanted to face the cold

i considered what i might do instead - the exercise bike is not a good option for me - even a hard workout on the bike doesn't get my heart rate up where it needs to be - i can burn three or four times as many calories on a 45 minute run as i can in 45 minutes on the bike

i thought about the nordic track ski machine, but decided that the first time back on it ought to be an off day workout to make sure it's not the same deal as the bike - closing in on my weight goal in the next 28 days i really don't have a single workout to waste

then i considered going to the y and running on the track there - although that will probably be my best option when it's REALLY cold out, it just didn't seem very appealing

so i threw on an extra zippered hoodie over my regular cold day gear and hit the streets for what turned out to be a nice little run

i had to plan the route a bit to make sure i'd have my back to the breeze on the return, but i'm glad i got outside - the air was so fresh - there was a bit of ice on the streets along part of the route, but nothing that couldn't be avoided - and there were just a few snow flurries on the way back in - all in all, a beautiful winter morning