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Sharing my personal Goals

I wrote about Goal Setting, and I wanted to share my own goal log, as an example of how I work towards my own personal goals. This is a c/p from my ongoing document titled "Kate's Fitness Goals". It illustrates how goals change, schedules adapt, successes are met..... this dates all the way back to my pregnancy last year. I revise/update it every 8-12 weeks.

Ab Rehab Notes
February 28th top-3, middle-4, lower-4 connective tissue- weak naval measurement 31" Waist 28"
April 6th top-3, middle-3, lower-4 connective tissue stronger naval measurement 29" Waist 27" (3 weeks later)
April 18th (2 weeks later, 5 weeks total- 4+1 Repeat) top-2, middle-3, lower-3 connective tissue stronger
April 29th self check (2 weeks later, 7 weeks total) top- 2, middle-3, lower-3 Waist 26"
May 26th self check (4 weeks later) top- 1, middle-3, lower-3 Waist 26"
June 13th self check top-0, middle-2, lower-3

REVISED/UPDATED 06/26/10:

Goals: 8 weeks to  Aug 30th:
To maintain my current program (see below)

To further close my diastasis.
To remain uninjured, happy, balancing exercise as a meaningful activity.
To run 5K with 2 kids 2 days/week.
To run 10K 1 day per week.


Current program:
30 minute full Body Crosstrain Circuits 3 days/week
Core 2 days/week
Stationary cycle 30 minutes 1 day/week
Run 2 days/week (add one)
Walk 5 days/week
Flexibility 5 days/week

REVISED/UPDATED 05/26/10:
ACCOMPLISHMENT: Miss Half Mararthon 02:05:59 PERFECT time, true to training. CONGRATS


Goals: 6 weeks to June 30th:
To recover from the Mississauga Half Marathon and make 10K my new "short/regular" run, with 1 longer run each week. Running as regularly as possible.

To develop my core routine involving Tupler + mat work. CHECK- Core 2 days/cycle, Headlifts
To close my diastasis +1 finger width and strengthen my connective tissue. CHECK
To remain uninjured, happy, and have good milk production. To MAKE time for myself and my own fitness goals. CHECK
To do more cross training- stationary cycle, strength training- Body Rock! boxing, tai chi CHECK

REVISED/UPDATED 04/11/10:


Goals: 5 weeks to May 16th:


To complete the Mississauga Half Marathon. CHECK!
To close my diastasis +1 finger width and strengthen my connective tissue.
To remain uninjured, happy, and have good milk production. To MAKE time for myself and my own fitness goals. CHECK! Sprained Toe :( 

To do more cross training- stationary cycle, strength training, boxing, tai chi CHECK! Strength Training


Long term goal- to run 5-10K 3-5x per week over the summer with both kids
Scotiabank Half Marathon in Sept/Oct
To lose 5-10 lbs weighing in at 115-120 lbs, prepregnancy measurements 34-26-34
Dream Goal- Try-a-Tri summer 2011


Current Program: 4 days week + Tupler
Running 3 x week= 1 short distance with increasing Hills, 1 long run 16-18Km, 1 recovery run 10-12Km
Stroller Fit workout- walk + Upper Body + Lower Body + Core
Tupler- 7 days/week
Flexibility - 4-7 days/week


I am satisfied with my achievements so far postpartum, and am committed to continuing and stepping it up!


REVISED/UPDATED 02/14/10


Goals: 6 weeks, to April 1st:

To lose 5 lbs, weighing in at 125 CHECK! 041110
To fit most of my clothes comfortably and feel firm/toned CHECK! 041110
To remain uninjured, happy, and have good milk production. To MAKE time for myself and my own fitness goals. CHECK! 041110


Long term goal- Complete Mississauga Half Marathon 2010 no time goal CHECK! 041110


Dream Goal: Toronto or Scotiabank Marathon


Current Program:
Cardio 3x week- Run 8K + adding 1-2 km per long run each week with an 18K goal for April 1st, Stationary bike 30 minutes straight or interval, HR up to 160-170+, RPE 12-15
Strength 3-4x week split program uper body, lower body, mat/core work
Flexibility- 5-7 days/week- warm up and cool down routine for every exercise day 10 minutes
I am satisfied with my achievements so far postpartum, and am committed to continuing.


REVISED/UPDATED 01/14/10
Goals: 8-12 weeks, to April 1st:

To lose 10-15 lbs, weighing in at 115-120 CHECK!!!! 125 which is A++
To fit ALL my clothes and regain my body shape CHECK!!!!
To remain uninjured, happy, and have good milk production. To MAKE time for myself and my own fitness goals. CHECK!!!!


Long term goal- Complete Mississauga Half Marathon 2010 no time goal CHECK!!!!


Dream Goal: Toronto or Scotiabank Marathon


Current Program:
Cardio 3-5x week- Stationary bike 30 minutes straight + 1x week interval, HR up to 160-170+, RPE 12-15
Strength Suspended due to diastisis recti, waiting Dr's approval
Flexibility- 7 days/week- warm up and cool down routine for every exercise day 10 minutes
I am satisfied with my achievements so far postpartum, and am committed to continuing.


REVISED/UPDATED 10/09/09

Goals:
Immediate: to offset imbalances, reduce aches and pains, maintain posture, keep energy levels up.
Short Term (2 months): to have a healthy and successful delivery. C'mon Judas! To recover from labor quickly. CHECK!!!!
Long term goal: Mississauga 10K 52 minutes CHECK!!!! 10K Clinic!
Ambitious long term goal- Complete Mississauga Half Marathon 2010 no time goal CHECK!!!!
Dream Goal: Toronto or Scotiabank Marathon

Current Program:
Cardio 1-2x week- Stationary bike 30-45 minutes straight + 1x week interval, HR 120-140+, RPE 10-13+
Strength 2-3x week- Straight routine based on research
Flexibility- 5 days/week warm up and cool down routine for every exercise day 10 minutes

I am satisfied with my achievements so far in this pregnancy, and am committed to continuing.
REVISED/UPDATED 07/31/09

Goals:
Immediate: to offset imbalances, reduce aches and pains, maintain posture, keep energy levels up. CHECK!!!!
Short Term (4 months): to have a healthy and successful delivery. C'mon Judas! CHECK!!!!
Long term: to recover from labor quickly CHECK!!!!
Dream goal- Complete Mississauga Half Marathon 2010 no time goal CHECK!!!!

Current Program:
Cardio 3-4x week- Stationary bike 30-60 minutes, straight or interval, HR 120-140+, RPE 10-13+
Strength 2-3x week- Straight routine based on research
Flexibility- 5-6 days/week warm up and cool down routine for every exercise day 10 minutes, or on its own 5-10 minutes

I am very satisfied with my achievements so far in this pregnancy, and am committed to continuing.

My goals: as of 04/07/09
Modified #1 05/14/09


To have a healthy successful pregnancy CHECK!!!!


Short Term


Cardio:
what do I need to do to accomplish this? make a schedule! Fuel up during the day.
4 x week with one LSD (Saturdays)- Sat LSD 10K, Sun Clinic 3-5K, Tuesday 7.5K, Thursday 5K= 27.5K/week


Modified: this proved unrealistic once the pregnancy kicked in. Revised Goals:6:1's- 8:1's 3-6K 4 x week months 1,2,3,4 30-45 minutes max RPE 9-12
4:1's-8:1's  3-5K 3-4 x week months 5,6 30-40 minutes max RPE 9-11
3:1's- 6:1's 3-5K 3-4 x week months 7,8 30-40 minutes max RPE 9-10

(Totals 15-20K/week, 90-120 minutes light-moderate intensity exercise 3-4 x week RPE 9-12)



Brisk Walking or Stationary bike 30 minutes 3-4 x week months 9/10 RPE 9


Strength:
what do I need to do to accomplish this? Source a gym with daycare. Make a schedule!
3 x week - 1 x Total body (gym), 2 x stability ball/body weight


Yoga:
what do I need to do to accomplish this?
5 x week (mornings)

I would like to have this routine in place by April 30, 2009.


Long term:


To have a healthy and full recovery from pregnancy. CHECK!!!!
Mississauga 1/2 Marathon May 2010 Complete! Time goal 2:30 CHECK!!!!


Long Long Term:
Marathon in 2012


Dream Goal:
Iron Man

To complete 5 marathons and 6 half marathons

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