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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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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I never in my life thought someone would want to know my weight loss story or even feature it on another website… but they do & i’m glad that I was given the opportunity to share what has worked for me so far.

My story has been featured on the WLTips.com homepage and you can check out my interview by clicking on the banner below:

If that doesn’t work, copy and paste this address on your address bar: http://www.wltips.com/Vilma-Perez.html

To your health!

~ Vilma

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By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

One thing we have to lose from our workout mindsets is the idea of this “60-minute workout”. Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the “no time” workout excuse. To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!
In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don’t need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It’s a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees…twice…before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you’ll know how to train efficiently and eat effectively for fat loss.

Don’t wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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An email I received from SparkPeople.com:

I am a slow walker, but I never walk backwards.
- Abraham Lincoln, U.S. President

Taking two steps forward
Slow and steady has not always been an inspiring concept. It’s not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. Abe is telling us that the most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn’t have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you’ll be further than you ever thought. Besides, it’s a good bet that by always looking forward, Abe rarely looked back in regret.

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SO… what do I think of this?  BINGO!  Hit the nail right smack in the head.  Slow and steady is my way of life! I don’t feel I need to compete with anyone, but myself. I’m happy to see slow changes that make me feel good and accomplished with my progress.  I must admit that I sometimes get caught up in the whirlwind of the latest and greatest fad diet(s) & quick weight loss testimonials.  Yes, it’s AWESOME to be able to lose 10 lbs in 1 week, let alone 50 lbs in one month… but then I ask myself, at what cost? 

My health? 

My metabolism? 

No… I WILL NOT go there ever again!  I will NOT starve myself just to be skinny. I prefer to do it the right and sensible way of 1-2 lbs a week while still being able to preserve my muscle.  It will be sooo much easier to maintain & keep the weight off this way.

~ Vilma

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From an email that I received this morning.

Courtesy of: Sparkpeople.com

Top 5 Reasons to Love A.M. Exercise

1. Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long–just because you exercised in the morning.
2. Exercising in the morning energizes you for the day–not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
3. Studies have shown that exercise significantly increases mental acuity–a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier–especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
5. When you exercise at about the same time every morning–especially if you wake up regularly at about the same time–you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.

Exercise Extra: More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

Hidden Ways to Get Better Sleep
Wake Up Naturally to a More Energized Day

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