to the D, to the E, to the, to the, to the, to the, to the

Motivation:

I'm Fergalicious (so delicious)
My body stay vicious
I be up in the gym just working on my fitness
He's my witness (oooh, wee)
I put yo' boy on rock, rock
And he be lining down the block
just to watch what I got (four, tres, two, uno)
- "Fergalicious" lyrics

Diary:

The song has played for three workouts in a row, even though my mp3 player is on random play. This rarely happens. The song itself is just goofy, it is referring to how hot this girl thinks she is and how all guys worship her for her "tasty" body. It is utterly ridiculous lyrics, however it has 4 different rhythm patterns and each one is a great moving beat. It is getting me excited to do the 5K training, so I forgive the lyrics to use the music for my benefit.


Notes:

"So, I thought you said there would be no post this week?"

Yes, however some exciting research was uncovered that needs to be re-iterated to the CV fans:

1) After some thought, I believe I understand what people have been asking me when they are asking "How did you do it?" They don't realize that I still have a substantial ways to go, but see that I have lost 200 lbs over the last 2+ years. I am still working it through, but I think the answer to this question *might* be this:

"I have made a drastic set of lifestyle and attitude changes to get drastic results. I did not have surgery or prescriptions. I eat 3 meals per day using foods which I buy from the local grocery store. I eat smaller portions, which actually are "normal" portions I should be eating. I eat real foods - no processed or modified pre-packaged foods. I usually create my own meals. I don't allow myself to be hungry (normally, I am not, but when it strikes, I just eat a snack). I exercise 30 minutes a day (walking/elliptical machine/jogging). I drink water, no soda, no beer. I diary everything I eat and all my exercise - meticulously journal everything. I meet with a support group weekly to maintain my accountability and get inspiration and ideas. I write a blog that motivates me to have something positive to say and to continue to hit goals and milestones. "

Doing all of that won't mean you are successful. What I believe makes me successful is making a goal or goals that require some meaningful effort, then being 100% committed and faithful that you will do it. The goals should be achievable, measurable, result-driven and can and should be reviewed often. Having goals that are time-driven and have due dates helps to have a review process so that you can evaluate your performance and either make new goals or tweak the current goals so they make sense.

I highly believe that this goal setting and planning has been a huge part of my success. Maybe I sound like a broken record, but I plan on driving that home even further in October of this year. (nice hook, huh?) I am going to show you that goal planning and constant improvements are a really good way to make progress in whatever project you are interested in.


2) If you haven't seriously considered joining me for the 5K run, because you don't think you can do it or you feel like you haven't been invited or challenged, let me be the first to "officially challenge you". If you are reading this paragraph right here - I cordially invite you to join in the 5K fun run. "Rain or shine, runners and walkers are encouraged to participate in the 5K." You don't have to run! If you can walk for 60 minutes straight, then you can do this.

If you still feel skweemish, here are some helps:

St. Olaf’s Homecoming & Family Weekend occurs over the weekend of September 28–30, and I hope you’ll be able to attend. On Saturday, Sept. 29 at 7:15 a.m. Homecoming 5K Run/Walk Check-In at north side of Skoglund Fieldhouse. A $15 participation fee entitles you to RUN and a FREE T-SHIRT, which must be picked up at race registration. (What a bargain, get to Run 3.2 miles AND get a Shirt?)


Are you just starting out as a runner, or is it something you’d like to do? The "Zen Habits" blog, which I read often, has some good starting points for anyone who wants to hit the roads.


The Better Life Institute recommends a Beginning 5K Training plan. They recommend that you minimize soreness and stiffness by overdoing it. Be patient. Your goal is to complete the 5K running, not be sidelined.


So, with those two sites, plus the ones from a couple weeks ago

• CoolRunning the 5K - http://www.coolrunning.com/engine/2/2_4/146.shtml
• The Couch-to-5K Running Plan - http://www.coolrunning.com/engine/2/2_3/181.shtml
• Thinking about a 5K run? Train for success - http://www.mayoclinic.com/health/5k-run/SM00061
• Beginner’s Guide to Running - http://zenhabits.net/2007/05/beginners-guide-to-running/
• Preparing And Running A 5K For Beginners - http://www.betterlifeunlimited.com/healthtopics/display.aspx?s=wm&g=e&id=691410561048

well, you should be set to come up with a training plan that you can do. Now get off your duff and do it! Hey, I did (or am, to be precise - I guess I haven't really finished it yet. BUT IT FEELS LIKE I HAVE, so give me some leeway).

Leeway - another great word. "Leeeeee-way", I like it.
Go Twins! - your fans are sad right now and need a round of 10 wins in a row for a pick-me-up...

more later,

Chazz

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