Summer 2006 SMART Goals!

In the last month I have really started to solidify some of my goals for getting back into shape this summer... and what is interesting to me (this time around) is that even tho I probably have nearly as much weight to lose as I did when I first found fitness back at the end of 2002, my goals have so much less to do with actual weight loss.

So here are my first four Specific, Measureable, Attainable, Realistic and Time-bound goals for the summer of 2006.

1. On September 24th I will participate in and complete the Fox Cities half marathon.

2. In preparation for Goal #1, by June 30, 2006, I will be able to run 3 miles. By July 31, 2006 I will be able to run 5 miles and by August 31 I will be able to run 8 miles.

3. In preparation for Goal #1, I will run 3 days per week, starting now; I will also lift weights 2x/week and I will cycle at least 1x/week starting the 3rd week of June when I arrive in Wisconsin.

4. In preparation for Goal #1, I will find/create and execute a runners training diet by The 30th of June 2006.

Things to do in the gym...

when you're 3 weeks post partum...

Eliptical/Cross Trainer machines. These put very little stress on the post-pregnancy joints and are great for getting the legs and hips tightened up again.

Upper body weights... avoid going too heavy too quickly. Again with loose ligature its dangerous and apt to cause injury. Lighter weights and higher reps are your best bet.

Lower body lifting of your body weight... one nice thing about pregnancy weight gain is that it keeps your legs strong. As long as you've been upright and active thru your pregnancy your legs have been working to compensate for the extra weight and the odd angles your belly's new center of gravity created. When you first head back to the gym tho, your knees, ankles and hips are bound to be especially loose and so if you want to squat, DO SO... but do so unweighted for a few weeks first and then slowly start adding weight as your overall stability returns.

Physio Ball work. Your core is bound to be looser than at any other time in your life and hefting a growin infant around is bound to cause back pain, so anything you can do to re-stabilize your core is a "very good thing(tm)."

STRETCH. No one can emphasize the importance of stretching in an exercise routine enough... but in the first few months post-partum this one little thing takes on a whole new significance. With the hormone relaxin working its way out of your body, and joints and connective tissues doing their best to realign themselves there is nothing better you can do for your body than to thoroughly and gently stretch all of your major joints and muscles every single day. Proper stretching allows for slow returns to allignment and keeps your joints from getting sore and tight.

I'm REALLY enjoying being back in the gym... my mental/emotional state is definitely improving daily... energy is returning, and I'm seriously excited to see how my weight changes in these first few months. I've already taken some "before" pictures for my new progress page, but I won't be revealing them until I have at least one set of updates to compare them to. I'll do my best to take the pictures every 30 days...

Tomorrow I'll post my first 4 SMART goals for the summer of 2006... cause hey... I have to start somewhere, right?

I'm back!

I am currently 21 days post-partum. I gave birth to two beautiful, big boys on May 1st. They were 7lbs1oz and 6lbs7oz at birth. My labor was just over 2 and a half hours long, and both boys were born vaginally with no pharmaceutical pain relief. I breast-fed in the hospital and am continuing to pump for at least another month.

I said I'd be back when I was ready to start talking about fitness again, and so here I am. I gained a total of 64 lbs with the pregnancy and have lost 39 at last check (1 week ago). I have begun working out 2-3 times a week (very lightly) and have picked my very first fitness goal:

http://www.foxcitiesmarathon.org/

I will be doing the half-marathon, and will definitely be doing some shorter races thru the summer to assess my progress.

I am starting with a modified couch-5k program... but since I already know that I can jog for 2 minute intervals I'll be reducing my walking intervals first more quickly. I am hoping to be up to 3 miles consistantly by the end of June... that gives me July/August/Sept to build up to 13 miles for the half.

I hope everyone is healthy and keeping up with their SMART goals...