Monday, January 23, 2012

Goals Checklist

This morning on Facebook, Meghan posted that Mondays are the most popular day to go to the gym. Whether she was making up that statistic or not, I believe it for sure. I hardly ever miss the gym on a Monday, and I am most likely to skip it on Friday, Saturday, and/or Sunday. It must be because I’m always motivated and determined to make it a good week when it first starts out, so my attitude is the best on Mondays. I guess by the time the weekend comes around I’m tired and more likely to not give a damn.

Keeping with the Monday norm, this morning’s workout was a good one. I did an upper body workout that targeted my back, biceps, and shoulders and consisted of the following exercises (most of them done as supersets):

  • Pull-downs 3 sets x 15 reps
  • Straight-arm pulldowns 3 sets x 15 reps
  • Bicep curls 3 sets x 12 reps
  • Lateral raises 3 sets x 12 reps
  • Front raises 3 sets x 12 reps
  • Incline alternating dumbbell curls 3 sets x 12 reps
  • Bent-over rows 3 sets x 12 reps

I finished my workout with 20 minutes of HIIT on the Stairmaster. Kicks my butt every time!

After my workout, I took a little time to create a little “Goals Checklist” on my white board.


After seeing Liz's post about her recent weight gain, I decided I need to write more specific goals (as opposed to just “focus on the healthy lifestyle”) because I do still want to lose weight and, well, my pants aren’t getting any looser. I made this table with the three areas that I struggle with the most – staying within my calorie budget, sweets, and late night snacking – so I can check off boxes when I accomplish them. Seeing little accomplishments like this really does help!

I also wrote out my workout plans for the week (although I have actually been doing this for the entire month).


Monday workout: CHECK!

Post-workout breakfast:


A couple of fried eggs on an English muffin


And some blueberries.


Breakfast was followed by a full day at my rotation, where I spent a lot of time working on my journal club (presentation tomorrow morning!) and doing some research for my patient case (presentation Wednesday). Lunch was the typical ham sandwich and yogurt, but I finally got to try one of the new Chobani flavors today.


It was delicious! I wish I could find their other new flavors (they have two more) but I haven’t had any luck. I spotted this one at Meijer yesterday and snagged it!

Dinner came together in a flash thanks to the beauty of leftovers.


Whole wheat burrito with refried black beans, brown rice, salsa, and a sprinkle of cheese


Plus a salad. Ever since I started taking a sandwich for lunch instead of a salad I have felt so veggie deprived! I think I need to start eating them as a side at dinner more often (salad alone would not fill me up).


(Greens, feta, dried cherries, and sunflower seeds)

Right now I’m chilling at Brad and Elena’s working on my journal club while they work on projects of their own. We all have presentations tomorrow but I’m not going to lie, I’d rather be in my shoes than theirs.


I do not miss being a P3 at all. Wishing them the best of luck tomorrow!


Have a good night everyone. I may not have time to post tomorrow with this double presentation thing I have going on this week, but I’ll catch ya’ll on Wednesday for sure!


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