Tag: goals

Stages of Change-weight loss style

I work with at risk children, youth and families which means I often base my work around the stages of change model.  I have to see where a client is sitting within the stages before I can push/support them to make a change in their life.  This is where my head goes when I’m working on something I want to change as well.

stages of change

I’m past the Pre-Contemplation stage- where you have no intention to change anything

I was teetering between the contemplation and planning stages for most of December.

Contemplation- aware of the problem but no commitment to change.

Preparation  (or Planning some call it)-intent on taking action to change.

I knew what the problem was (my weight/lack of self confidence due to my weight/my eating habits/my lack of exercise) and I wanted to change all of that, but it’s hard to commit.  Near the end of December I started planning on changing- started meal planning for January, planning time to meal prep and planned workouts into my schedule.

Now it’s time to Action this shit.  -actively modifying the behaviour that needs changing.

I am now working on the Action stage.  I have been working out daily (for 3 days ya’ll lol, but i’m working on actioning it), paying closer attention to what I’m eating and why i’m eating.  I just need to  ensure I do this so that it becomes habit so I can then move into the next stage which is,

Maintenance- sustain change, new behaviour replaces the old.

There is also this thing called Relapse.

What happened in December was a relapse- fall back into old patterns/behaviour.  This is also a very normal step in the stages of change, it’s often upsetting and disappointing. It doesn’t mean there isn’t hope.  I slipped back into not exercising, not eating well and just being lazy.  All sort of things can trigger this: for me, this time, it was getting sick.  I’ve gotten sick before and it hasn’t triggered me to turn back into a lazy ass.  You just never know for sure.

I sometimes hate that relapse is a normal part of the stages of change, but change takes a lot of work.  Relapse is also a time to look back and reflect from what went wrong the first, second, third (however many) attempts and try things differently the next time.  I’m sure I’ll hit a few more relapse’s and I’ll start over.  Like I said before, it’s hard to admit I’ve failed, but I don’t give up.

Where are you in your stage of change?


Weigh in day 2: Is it a positive or a positive?

Weighed in this morning and it’s one of those positive negative positive situations. How every you choose to look at it.

Weighted in at 159.2

so that’s down -.06 lb

So that’s POSITIVE, but it’s not the 1lb goal I have set for each week which is negative, BUT means I will be paying (a measly) $25 towards my lady’s shrinking debt.   so that’s still a positive in my mind as I still lost some weight and we’re getting rid of her debt.

I’m still really happy with my weight loss. I had another BUSY week working a little too much between my 2 jobs.  I stuck to my diet except for one evening had a larger snack and a treat, but shit. I was eating whatever I wanted, whenever I wanted and feeling like crap about it so I can’t even feel bad this week!

I only got 2 runs in this week totally 7.88km, but both were faster times than the last few times I ran so there’s another positive.

Koda leading the way on one of our runs.


My plan for the next week:

Friday- Training with Laura

Saturday- Training with Laura and short run 4-5km run in the river valley

Sunday- Longer Run with Koda  and Soccer game

Monday- I work 15 hours no planned workout

Tuesday- Spin class (unless I work late) or Gym night

Wednesday- Basketball game

Thursday- short run before work with Koda as I work LATE

My running goal for this week since I didn’t meet last weeks is to run a total of 15km. Very doable!

revamping goals

I came up with goals in January.  And haven’t thought about them for 7 months, so I guess it’s time to do so.

1) Reach 135 pounds- I did this in February.  It was not a healthy weight loss.  I was extremely stressed out, was lucky to force a meal a day down, was exercising a ton to try to help deal with the anxiety/stress/depression I was feeling.  I have since put weight on, I haven’t stepped on a scale in months, but I can tell by how my clothes fit that I’m not close to where I even feel comfortable.

2) Run 3 half marathons- I ran one in February when I last posted. I Also ran the lulu lemon Sea Wheeze in August.  I did not train for either half, which I don’t recommend.  I don’t have time to train for a 3rd one before the end of this year so I will not reach this goal but I’m happy with running 2 halfs this year.   I think I’ll set a new running goal instead of the 3rd half, so here’s goal 2 revamped:

2) I will run a minimum of 10km a week for the remainder of 2014.

3) Meal Planning- still working on this goal.  It’s HARD. I haven’t put in enough time.  Will continue to work at this and post some recipes I’ve tried recently.

I think I’m going to find a scale and measuring tape sometime this week to see where I’m at.

Life Changes and Challenges

Bet you thought I had completely disappeared.  It’s been 7 months since I last blogged. I needed a break back in the fall and I needed a break yet again.  I had said I wasn’t in a great state of mind, well, for the past 7 months I’ve been struggling to get where I am today.  I finally feel like myself. I finally feel ready to get back to me.

I’m not going to go into every last detail, but I’ve gone through some huge life changes and challenges in the past 10 months.  It’s been busy, stressful, tiring, sad, exciting at times, and it’s been depressing.  I finally made a decision to 100% put myself first and make myself happy.  But coming to that decision included all of those feelings I stated above and now in September I finally feel some inner peace. I finally feel like I’m the person I’ve been striving to become for years, except with my fitness.

I use to blog to stay motivated and keep track of my weight/fitness goals. It helped me vent some frustrations and set and achieve goals and fail at some as well.  I’m finally ready to get back to it. I still love being active, but its been one thing I’ve had to put to the back burner for the past few months in order to get where I am now.   Now I am able to spend the time I want on my fitness goals and will follow up with a post about goals I set earlier in the year later this week. pic



New face to the fitness journey

One of my longest friends has started a fitness journey of her own Out Running the Fat Kid and needs all the encouragement, tips and support that I’ve had since I started my blog a few years ago.  Check her out and send her some encouraging words.


I of course have taken a break from the blog world without informing any of my blogging friends, hope you will all forgive me.  I am coming up with some new goals after one busy summer (and not the healthiest I have to admit) to get in gear for my trip to the Dominican in November.   I’m moving my ass again.

Mothers Day Run

Well I’m headed to Calgary this weekend, just as soon as I finish this post so I’m trying to hurry, to run in the 2013 Sport check Mother’s Day Run & Walk (just 10k again).  I’ve been wanting to do this run for a few years now since my high-school BFF, Megan decided to start doing it to support 2 great causes.  Megan’s son, my fav little guy, was born 6 weeks early and was in the Neonatal Intensive Care Unit for what felt like ever, they do amazing work there, so any chance Megan is given to give back to support them she does.  And if that means that running 10k helps, then I’ll do it too.

check out the causes here:

Calgary Health Trust
Neonatal Intensive Care Units

This year, the funds from the Sport Chek Mother’s Day Run & Walk will purchase equipment that is an essential part of the evaluation and delivery of care; from EEGECGultrasound machines, which help in the monitoring of key vital signs, to customized neonatal beds andlights to help in development and overall health of the smallest patients.

Learn more at www.calgaryhealthtrust.ca

Stollery Children’s Hospital Foundation

This year, money raised at the Sport Chek Mother’s Day Run & Walk will help purchase two critical pieces of equipment together worth $102,000:

  1. Optical Coherence Tomography (OCT)
  2. Non-Mydriatic Fundus Camera


Learn more at www.stollerykids.com


I have also convinced my mom to take part in the 5km walk, so she will be walking with Megan and her family.  I am hoping to do my 10k in under 58 mins 12 sec as that is my best timed 1ok race to date, but I’m still struggling with a cold that has made it hard to breath for almost 2 weeks.  I coughed throughout my entire ball hockey game last night and then woke up several times in a coughing fit.  ANNOYING!   It’s put a damper on my running goal for the month so far but I am going to get to 115km.  If I have to run everyday for the last 3 weeks I will.  Will post about the run Monday am so check back then for my results!