VP Health & Fitness

Nothing gets people to take action like a deadline. Setting goals is not a bunch of fairy tale dreaming…

Research shows that people who write down their goals succeed more often than people who don’t write down their goals. It’s that simple.

This project is my attempt to successfully finish many things that I have been holding off because of procrastination and other various reasons. 

The Mission:
Complete 101 preset tasks in a period of 1001 days.

The Criteria:
Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on my part).

Why 1001 Days?
Many people have created lists in the past - frequently simple goals such as new year’s resolutions. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organizing and timing some tasks such as overseas trips or outdoor activities.

For more information, or to get ideas to creat your own 101 list,  LOOK HERE.  

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Vilma’s 101 in 1001 List

• Start Date: Monday, October 1st, 2007
• To be completed by: Monday, June 28th, 2010

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Spiritual

1.  Read & Study the Entire Bible

• <in progress>

2.  Play guitar at church

3. Set up & Organize youth group files & documents

4.  Set up & Organize a system for Praise & Worship music for vocalist.

Home & Organization

5. Transfer all VHS tapes I have to DVD.

6. Organize all hardcopy photos in designated themed albums.

7. Scan, save & organize all hardcopy photos.

8. Organize all digital photos in online album (either picaza or gallery)

9. Start AND Finish Wedding Scrap book 

10. Clean and purge my closet of “junk”

11. Organize Manually entered foods & Food Groups on my Sparkpeople nutrition tracker

• <in progress>

12. Organize/reduce my Categories section on my blog, update links on my blog 

• <in progress>

13. Organize & update all family and friends birthdays in one area (notebook or computer program)

14. Organize all family and friends addresses & contact information

15. Re-Organize Pantry

16. Re-Organize Spice Cabinet

17. Organize Files in File Cabinets

18.  Organize Cookbooks & all recipes

Finances

19. Pay off all immediate debt (credit cards, car loans, personal loans, collections) using the Debt Snowball system 

• <in progress>

20. Qualify for our 1st home loan

21. Put away $1000 in the Emergency Fund

• <in progress>

22. Save $3000 for trip to Ecuador

• <in progress>

23. Set up an automatic savings plans with ING Direct

• [DONE] October 1, 2007 -Setup various savings accounts including #1. Emergency Fund, #2. Home fund, #3. Baby Fund, #4. Vacation Fund

24. Create a personal budget worksheet that will work for me & family.

• <in progress>

25. Figure out a way to not be insanely stressing out over money, the budget and finances every month.

• <in progress>

26. Update online bill pay & automatic payments for every financial account we have

• [DONE] November 1, 2007

27. Start a “blogging away debt” online blog

Education

28. Apply and pay for an Associate Degree Certificate from El Paso Community College

• <in progress>I FINALLY applied for my graduation on June 16, 2008.  There were some mishaps & things that were pending, but I’m hoping the everything went through ok.  I will update later on on the final results.

29. Finish BS Degree in Management/CIS from Park University

• <in progress>

30. Finish BS Degree in Exercise Physiology/Kinesiology from the University of Texas at El Paso

• <in progress>

31. Order Study Materials for personal training certification, study & receive certification

Health & Wellness

32. Get to under 15o lbs and body fat of 18% BF.

• <in progress>

1. Mini Goal #1 (200 lbs)
2. Mini Goal #2 (180 lbs)
3. Mini Goal #4 (150 lbs)

33. Update my Stats & Measurements once I reach mini goals/milestones

34. Take progress pictures when I reach mini goals/milestones

35. Play in a women’s city volleyball league again

36. Play in woman’s city basketball league

37. Run a 5K without stopping

38. Do 30 perfect REGULAR push-ups in a row

39. Do a 1/2 Marathon

40. Bench Press 135 lbs (the Bar and two 45 lbs, one on each side) at least 8 reps

41. Do a mini triathlon

42. Start & Finish a turbulence training routine without missing workouts

43. Start & Finish the p90X program without missing workouts

44. Start AND finish a tooth whitening regime.

45. Get a professional massage

46. Buy new and stylish reading glasses

Business

47. Replace my income and ultimately have a home based business that will allow me to stay at home.

48. Put business finances on some sort of accounting software

Personal

49. Keep up with my journal and include this list with photos when I have accomplish something off my list

• <continuously in progress>

50. Create my own personal website with the website address http://www.vilmaperez.com

51. Buy a piece of really expensive chocolate just for myself, and enjoy it.

52. Get really high thread count sheets.

53. Read a really good book all at once, only getting up to pee & eat.

54. Make an outfit using a sowing machine, a pattern, and fabric

55. Go to my 10 year high school reunion

• <in progress> I am actually the head planner of this event, so I will definitely not miss it.  The date has been set… Friday - September 26, 2008.  More info & pictures will come after the event(s).

56. Build a sleeping regimen (pattern) and strive to get at least 7 hours of sleep every night.

• <in progress>

57. Go on a $500 shopping spree!

Family/Marriage

58. Have baby #1

59. Reserve Baby #1’s own domain name

60. Start a college fund for Baby #1

61. Help out my parents in organizing their garage & having a garage sale

62. Help out my parents in cleaning their back yard

63. Give my sister a room makeover

64. Give my parents a room makeover

65. Give my dad an office makeover

66. Spend at least one night in a really classy hotel and order room service

Books, Movies & Music:

67. Catalog or record all the books I read/have read. (Bookpedia)

68. Watch a old movie (1990 or older) at least every 3 months.

69. Attend two live Christian Concerts

70. See at least one band I’ve never seen in concert - live.

71. Re-read the LEFT BEHIND series of books and make sure I own all of them!

72. Read all books by Max Lucado and make sure I own at least 50% of them

73. Buy an iPod or similar device

74. Improve my guitar skills and take professional guitar lessons

Food, Cooking & Dining

75. Buy and ice cream maker. 

76. Make 5 different healthy protein homemade ice creams with my ice cream maker.

77. Make lasagna from scratch.

78. Make enchiladas from scratch.

79. Come up with a delicious healthy recipe for biscuits.

80. Cook, eat & take pictures of ALL the recepies in Rachel Ray’s 365: NO Repeats Cook book.

81. Come up with a delicious and healthy recipe for chocolate protein cookies

82. Try one new recipe every month that i’ve never tried or made before (Rachel Ray’s 365: NO repeats cook book does NOT count!)

Travel

83. Go camping in a TENT!

84. Go to San Antonio

85. Go to Puerto Peñasco

86. Take a weekend Road Trip

87. Visit a state or country I’ve never been to before

88. Go to Cedar Point

89. Take a trip to my homeland - Ecuador

90. Take a skiing/snow tubing trip

91. Go to the Grand Canyon

92. Hike one of our El Paso Rocky Mountain trails

Miscelleneous

93. Buy a new (over 8 mp) digital camera

[DONE] - 12/18/07  | Bought a Kodak 12MP 3X Zoom Digital Camera with HD Picture … awesome little camera, I tell you!

94. Wear a bikini. In public. <Why did I put this one on here? I’m an idiot.> 

95. Go bungee jumping

96. Go to a professional sporting event

Just Because i’m nice like that…
 
97. Bake a themed birthday/celebration cake for someone.

98. Donate blood four times.

99. Do 10 Unsolicited VERY NICE THINGS for friends or strangers.

100. Register at www.wearewhatwedo.org and do 20+ actions.

101. Do 10 superfun out-of-the-ordinary activities

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More than 2.75 year goals:

1. Be debt free except for the mortage
2. Have baby #2
3. Travel to every state in the US
4. Attend the French Open (tennis)
5. Travel to Europe

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Interesting!

Check out my scores: (pSST… it only took me like less than 2 mins. to complete!)

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This is an update to the post, How much should we be eating?

I have been doing some research on the Harris-Benedict formula to calculate how much I should really be eating and if it was the most accurate formula currently in use.

I found it that this formulas is very old (1919) and from personal experience & what I have read, actually calculates my calories to be consumed a lot higher that what I should really be eating. Not, good!

There is a more updated formula called the The Mifflin formula or sometimes also known as the Mifflin-St Jeor Equation which can be calculated manually.

The Medical Branch of the University of Texas states that the Mifflin–St. Jeor equation (3) for men and women are as follows:

• Men
  • Energy expenditure = 5 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years
• Women
  • Energy expenditure = -161 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years

You then need to multiply this by a figure determined by your activity level to get your required energy intake.  Not sure how reputable the following site is, but you can see more information on the mifflin formula on this page.

Hope this helps,

~ Vilma

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Here are my latest measurements as of Friday 21 September, 2007:

*Note: This online BF% Calculator is about 3-5% lower than my callipers test & BIA body fat test done at the gym.

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Inches lost this past month: 3.75 inches

TOTAL inches lost since starting CFP: 34.75 inches!!!

TOTAL inches lost since starting PNTC: 3.75 inches

TOTAL inches lost since THE BEGINNING (2/28/2007): 50.5 inches!!!

**Updated Results**

Monthly TOTAL Fat Lost: 2.68 lbs

Monthly TOTAL Lean Mass Gained: -0.8145 lbs (loss)

Monthly TOTAL Weight loss: 3.5 lbs

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GRAND TOTAL Fat Lost to date: 39.86  pounds
GRAND TOTAL Lean Mass Gained to date: 14.86 pounds
GRAND TOTAL Scale Weight Loss to date:  25 pounds

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Good morning!!!!!!!!!!!!!!!!!

So, the end is finally here.  Today marks day 181 of my 6 month Civilian Fitness Program classes.

WOW!
6 long months of building exercise & nutritional habits as well as having my shares of ups, downs, frustrations & victories. 

This will be short as I have a post assessment to take this morning where I will get my my various tests measured again to see how much I have improved.

For now, you can review my starting stats as well as other spotlight post’s while participating on this program.

Beginning Stats

Day 1

Day 1 vs. Day 30

Day 1 vs. Day 53

60 Day Body Fat comparisons

60 days progress pictures

I will be back later on today to update on stats, measurements & pictures as well as a review and my final thoughts on this program.

~ Vilma

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Be on the lookout for a new “look” for my blog coming soon.  I’m currently hunting for a new, user friendly, 3 column theme where I can keep my logo and add more stuff (categories, links, widgets, etc…) without it looking messy. 

I’ve also been trying to go back and update all my links (i’m currently on the month of April).  If you see a link that is re-directing to my old blog, please let me know by using the CONTACT ME page or leaving a comment below.

That’s all for now…

Thanks!
~ Vilma

*UPDATE*  9-21-2007

Currenlty i’m divided between a couple of themes:

- I tried out this free theme for about a day, but couldn’t customize the colors & banner image and I lost my archives page.

-  I’m also looking in to this $20 premium theme from Sadish.  He is the creator of the current theme i’m using now.

This CSS and style stuff if new to me, so i’m learning as I go.  Please be patient!  If you have words of wisdom and would like to help me in customizing the free theme, please let me know!

*UPDATE* 10-8-2007

Currently using THIS theme and loving it!!!

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