Now that Christmas has passed, I figured it was time to start setting goals for the new year. You may have already read that I’m having weight loss surgery on December 30 so now is the perfect time to start planning for my weight loss goals and getting my fitness goals written. I will tell you about my journey to get fit, my fitness goals, what’s in my gym bag, and give you a free printable Monthly Workout Tracker so you can set your own fitness goals and work alongside me this year!
For most of my life I have not worried about fitness goals or fitness at all. My family wasn’t one of those families that worked out and we were always just a little overweight. When I was a teen, my parents started walking to lose weight, but that was their time to be together and it became just something that they enjoyed for a while. When I was about 18, I would get up early in the morning and walk about a mile, but that didn’t last very long and I was back to doing nothing again. When I was in college, I joined a gym, but again…it didn’t last very long before I was back to being lazy and eating cheeseburgers every day. Now that I’m getting older, and I’m much, much larger, something has to change. I’m having weight loss surgery, but that is not a cure-all and I will have to put in the work to get this weight off so I’m setting fitness goals now and tracking my progress so that in a year I can see where I’ve come from and what I’ve achieved.
I’m not going to start out unreasonable and set these lofty fitness goals for myself that I could never achieve. I am going to keep in mind that I am around 350 lbs and although I’ll be losing, I won’t be small or even medium for quite some time. I’m going to start slow-ish and work my way up. Here is what I have in mind:
My Fitness Goals
- Exercise in some way every day – I know this sounds unreasonable to start with, but I’m not talking about going to the gym every single day of my life. I’m talking about getting my heart rate up every day for a period of time. I’m thinking 30 minutes every day is reasonable. During my work day, I have a lunch hour and I won’t be eating very much (certainly not for an entire hour) so I think 30 minutes for lunch and 30 minutes of walking the parking lot or hallway is reasonable. If I don’t do anything else for exercise in a day, at least I can do this.
- Get to the gym three times per week – I should probably set a goal a little higher for this one, but I don’t know if my work schedule and time will allow for more than three times per week. I mean, two of these times are probably going to be Saturday and Sunday if I’m honest with myself, so the week days are going to be a bonus for me.
- Drink 64 oz. of water every day – This is a must do for a weight loss surgery patient anyway so I’ll put it in my goals. I know this will be difficult for me, but I know I have to do it to stay healthy. More on this later, but it’s going to do a number on my bladder and my daily workouts will be supplemented with me running back and forth to the restroom!
- Lose 2 lbs per week for at least the first six months – I will likely lose more than this to begin with and likely will struggle later on, but I’m setting this goal for myself so that I have something to reach for when I’m struggling down the road.
- Start on weight lifting and endurance by the six month mark – This is something that I will need help with beyond just the cardio and regular workouts. My husband knows a lot about all of this and we are members of the YMCA so we have access to trainers. I want to be strong again (I was strong in college for some reason) and this will be a great goal for me to work on.
- Run/Walk a 5K by the end of 2016 – This is something that I have wanted to do for the past 5 years (since I began my weight loss journey in 2010) and I am going to achieve it this year! All of these other fitness goals are going to help me achieve this final goal and then we’ll see where next year leads me.
My Gym Bag
Having a well-stocked gym bag is a must when starting out or maintaining your fitness goals. I’ll have to start from scratch with mine, including buying a gym bag, ha! So, I’ve put together a list of what I’m going to include in mine and you can let me know what else you would add (since I’m obviously very inexperienced here).
- Music – I’m going to need some good music to keep me moving so I’ll likely start with my phone and work my way up to an MP3 player and I’ll definitely need some ear buds.
- Heart monitor or fitness tracker – My phone has an app on it that tracks my steps, but I’m thinking I’ll want to work up to some type of bracelet fitness tracker and/or heart monitor so I can track my progress over the weeks/months. Howard has one already and he loves it so I’ll have to get one as soon as possible.
- Running/walking shoes – If I’m honest with myself (and you guys), I wear my running/walking shoes every day of my life. I have feet pain and these shoes are the only thing that feel good, but I might need to pick up another pair or two to trade out if I’m going to be exercising every day.
- Extra socks – You know, just in case I wear out a pair that I’m wearing or they get wet.
- Hygiene products:
- Deodorant and/or body spray – you know, because I will get stinky from all the glistening.
- Dry shampoo – because I won’t have time to shower during my work day.
- Poise Impressa Bladder Supports – remember above when I mentioned my bladder problem? Let me tell you more…
Poise Impressa for Urinary Incontinence
I’ve talked in the past about my bladder leakage issue that started when I was pregnant. Well, I still have this issue and it’s only going to get worse before it gets better, in my opinion. I know that diet and exercise will eventually help this issue, most likely, but in the meantime, I can’t go around smelling like a men’s restroom because I peed myself during a routine workout. I mean, let’s face it, being overweight, on top of already having leakage problems, just makes things worse.
Poise Impressa Bladder Supports are the first over-the-counter internal product designed to help stop leaks before they happen. I mean, the pads are great and all, but as I get smaller and want to wear great workout clothes, I’m not going to want to mess with the bulk of an outside pad to keep me clean.
Did you know that thirty-five million women experience stress urinary incontinence? It can be triggered by coughing, sneezing, laughing, lifting or even exercise. These bladder supports are safe, comfortable, effective, and are inserted like a tampon. Poise Impressa does not absorb leaks like a tampon, but rather it gently lifts (or supports) the urethra to help stop leaks before they happen. They are available in three sizes that adapt to the unique internal shape of each woman’s body. You should start with the Poise Impressa Sizing Kit to find the size that helps effectively stop leaks and fits most comfortably. Visit Impressa.com for more information and get a Poise Impressa coupon here.
- You should NOT use Impressa Bladder Supports if you:
- Are under the age of 21
- Are pregnant, may become pregnant or have given birth within the last 3 months
- Have experienced unusual or unexpected vaginal bleeding within the last 6 months
- Have pain or a burning sensation when you urinate (this could be a urinary tract infection)
- Are experiencing vaginal discharge that smells bad, irritation, soreness or itching (this could be a vaginal infection)
- Had vaginal surgery within the last three months
- Have already been diagnosed by your doctor with a severely dry (atrophic) vagina
- Ask a doctor before using if you:
- Have pain during intercourse or when inserting a tampon or tampon-like device (this could be an atrophic vagina)
- Often experience difficulty in retaining a tampon or tampon-like device (this could be vaginal prolapse)
Monthly Workout Tracker
Now that we have the fitness goals and the gym bag ready, I’m going to need something to track my progress. I’ve made up this basic workout and weight loss tracker to track my progress. Feel free to download it by either clicking on the photo and saving it to your desktop or by downloading and printing the pdf.