Here are some interesting findings;

Author, innovation consultant, and speaker Stephen Shapiro, with the help of Opinion Corporation of Princeton, New Jersey, offers the following interesting statistics concerning New Year’s resolutions:

• Forty-five percent of Americans usually set New Year’s Resolutions; seventeen percent infrequently set resolutions; thirty-eight percent never set resolutions
• Eight percent are always successful in achieving their resolutions; nineteen percent achieve their resolutions every other year; forty-nine percent have infrequent success; twenty-four percent (one in four) never succeed and have failed on every resolution every year.
• Forty-seven percent set resolutions related to self-improvement or education
• Thirty-eight percent set resolutions related to weight
• Thirty-four percent set resolutions related to money
• Thirty-one percent set resolutions related to relationships
• The younger you are, the more likely you are to achieve your resolutions (thirty-nine percent of those in their twenties achieve their resolutions every year or every other year, while less than fifteen percent of those over fifty achieve their resolutions every year or every other year)
• The less happy you are, the more likely you are to set New Year’s resolutions (this is especially true for those who set money-related resolutions: forty-one percent are not happy; thirty-four percent are moderately happy; twenty-five percent are happy)
• There is actually no correlation between happiness and resolution setting/success (people who achieve their resolutions every year are no happier than those who do not set resolutions or who are unsuccessful in achieving them)

Stephen Shapiro, “Interesting New Year’s Resolution Statistics,” Stephen Shapiro’s 24/7 (stephenshapiro.com) (12-11-08)

I find that rather then making New Years resolution and failing, it is easier and more successful to make short, medium  and long term goals for the year. When making your goals it is always best to sit down and write them out. Or, if you are like me, put them on your blog for all to see. This is another way of helping us to achieve them. Accountability is a great tool.

I like to begin by making  3 month, 6 month, 9 month and 12 month goals. When doing this, be sure to put the goal that is easiest to reach first and so forth out to the 12 month goal.

For instance if weight loss is a goal and you want to lose 50 pounds, then break it down so it does not seem like such a large feat. So, we want to lose 50 pounds in a year. The way I would do this is to divide 50 by 4 .  So it wold look something like this;

3 month goal:  12.5 pounds so by April 1st I would want to have lost a total of 12. 5 pounds.  You can break that down even further into months  so we have only 4.17 pounds to lose each month. So now, that 50 pounds does not look so big and unattainable.

6 month goal would be 25 pounds. We will have wanted to lose this by July 1st. Now we only have 12.5 pounds to lose if we made our goal for the first three months. If you stumbled those first few months then we have a little more work to do this next three, but that is okay.

9 months would be 37.5 pounds. This we will want to lose by Oct. 1 and seeing how we have reached our smaller goals each month we still have only 12.5 pounds to lose for this quarter.  We are well on our way to that 50 pound mark.

12 months we will be the 50 pounds. So when we step on that scale December 31st or January 1st, we will have lost a total or at least 50 pounds.

Now these last three months can be a little tricky. Thrown in this mix is Thanksgiving, and Christmas. Oh, all that delicious food.  This can play out in two ways. So, November comes along and we have lost a total of  45.87 pounds (4.17 x 11) we have just 4.13 pounds left. Some of us may use this as justification to be able to eat anything and as much as we want. Others, on the other hand may use this as motivation to eat light and healthy.  Just know that Christmas is around the corner with all that great food also.

So lets say it is January 1st and you jump on the scale and it shows a total of 45 pounds lost. “Oh no, we failed to reach our goal of 50 pounds. This was no better then making a New Years Resolution!”

WAIT!!! This is where we are wrong. Remember those short term goals? We were able to reach them each time and we are standing here 45 pounds lighter then we started last year at this time. Yes, we did not lose the entire 50 pounds, so we missed the final goal. But now we can look back and see how we were able to reach the smaller goals and now we can set out to have small goals to reach for the next year. Oh, and the 5 pounds we were short, those can be part of the next years short term goals.  So in the first  3 months of the next year we have 5 pounds to lose. Now I ask you, is that attainable after what we just did? You bet it is!

Now we have lost the 50 pounds that we had wanted to in the first place, it just took a couple of extra months.

So, how are we going to lose the extra weight and get healthier in the process and not fail? The answer is not just by dieting. We must get involved in a physical fitness routine that will build lean muscle mass while reducing the over all percentage of fat we carry. We must learn to eat better foods.

Some of us,  A lot of us, when we set out to make such goals as weight loss decide to join a gym or a weight loss club.  Below are some stats that you may find interesting and may want to think about when doing so.

“If you’re still here in April, it’ll be a miracle.”

The fitness craze is going gangbusters, with gym attendance up 23% since 2001, to 41.3 million, according to the International Health, Racquet & Sports club Association (IHRSA).
Most new recruits sign up in January, the busiest month for fitness clubs. That’s when well-intentioned souls trying to stick to their New Year’s resolutions flood their local gyms, often resulting in long lines at the treadmills, overtaxed gym staffs and towel shortages in the locker rooms.

But it’s not long before the throngs thin; most people who make those resolutions trip up in the first 90 days, says Alan Marlatt, the director of the Addictive Behaviors Research Center at the University of Washington. Indeed, that’s what clubs expect. “They bet on it,” says Meg Jordan, the editor of American Fitness magazine, adding that most gyms count on a 20% to 30% dropout rate.

So, what can you do to not be a statistic in the fallout rate?

I recommend finding a small personal type gym or at least one that you can get some personal attention. Also you want this personal attention to come from qualified people. You want someone who is trained and certified to teach you and help you obtain your goals. Also, they will be able to help you set realistic goals.

Find a gym where you will get the support of the staff/trainers/coaches. If you do happen to go to a larger box gym, try and get into some of the smaller classes. A good support system is crucial. Also the  other members can provide that support and encouragement. Support and encouragement will help you not become a drop out statistic.

If you have read some of my earlier posts then you know that I have gotten into Crossfit. I want to tell you that if you are serious about your fitness and achieving long term health and fitness goals, then Crossfit is where you want to be. Crossfit will help you with your fitness without having to spend hours upon hours in the gym each time,which will allow you to be able to do the other things you love and need to do.

Here you will get the personal attention, the support and the encouragement. I am a member of Crossfit Michiana. I can not say enough good things about the trainers here. Each one of them are there to help. The support and encouragement will help you to stick with it. Also, they are a certified trainers and know their stuff which will help you to reach your goals in fitness and nutrition. (My case in point, a great post by Jim) Titled, Monday or Tomorrow.

You will find this pretty much in each Crossfit gym, just ask to see their certifications if they are not already posted on a wall somewhere. Crossfit will help you get into that physical shape that we are looking for, by helping you in the gym and with the nutrition. The support you get is phenomenal!

I encourage you to set short term goals this year and share them with others that you are comfortable with, or if you are really brave, put them on your blog for all to see.

Mine will be posted shortly.

Post workout 9:15 AM
12 oz 1% Chocolate Milk

Breakfast 11:00 AM
3 eggs scrambled with;
1/4 c whole milk
1 tbl virgin olive oil

1/2 red bell pepper
1/3 c red onion
1/2 avacado
1/2 c cheddar cheese
1 c tomatoes

2 corn tortillas

16 oz whole milk

Snack 2:50 PM
90g Whey Protein Powder w/3 cups water
1 hard boiled egg
1 apple
7 almonds

Dinner 8:00 PM
1 c white rice
1 tbls butter
3 tbls marinated black beans (Korean style)
some sautéed cuttle fish (Korean style)
some Korean style radish
12 oz whole milk

Snack 11:00 PM
1/2 cup low fat cottage cheese
1 orange
12 peanuts

Water Intake: 96 oz
Vitamin C intake 4000 mg
Fish Oil 10,800 mg (total omega-3: 5,400mg)

For Time Complete 2 rounds of 20 reps of the following 9 exercises

Push Jerk
Front Squats
Hang Squat Cleans
Push-ups
Ring Rows
Pull-ups
K2E
Sit-ups
CrossFit Burpees

Use the same weight on the first 3 exercises. So when loading the bar keep in mind you have to clean it from the floor to get in position for the push jerks. In other words……NO RACKS!!!

So today I had to modify my wod. By modifying I did not do the Burpees, K2E, Sit-ups or Pull-ups I did do 1 round of push-ups but then my lower abs begin to hurt where the injury was. So I did modified push-ups instead. To replace the sit-ups, and pull-ups I did a round of modified push-ups of 40. To replace the burpees, I did wall ball with a 17.4# ball.

The Wod was done for time, so however far you got within 20 minutes. I finished on the second round of Hang Squat Cleans. I am not however using this as a base since there was quite a bit of modification thrown in. Not to say that I did not work my butt off, I just think that with the set plan it would have been harder then with the modified.

Afterward Jim showed me some stretches to do that will help with the injury. “Thanks Jim”. I am telling you folks, (those who read this who do not do Crossfit) If you are in the Michiana area then you should be over here at Crossfit Michiana with Jim and the crew doing Crossfit. If you are not, find a Crossfit gym in your area and start.

Crossfit is awesome and you will be able to notice differences within a couple of workouts. Like I said yesterday, I am down 4 lbs after just 7 workouts and following the eating habits to a degree. All this over the Christmas holiday too.

Follow the links over to the side for Crossfit Michiana, Crossfit, and if you are a runner or endurance athlete Crossfit Endurance. Crossfit Radio is a great podcast too. If you give it a shot you will find that it is really pretty awesome.

I mentioned in and earlier post titled I Found A Race I Want To Do that I am going to run a 50 mile ultra. I know without a shadow of a doubt that Crossfit Michiana and Crossfit Endurance are going to help me achieve this, and to do it well. My goal at this point is to run it in around 10 hours. I have eight months of training that will help me achieve this.

So again, I just want to encourage you that are not or have not tried Crossfit to come and give it a shot. For all of you who are.. train strong… see you at the next WOD.

BTW, the gym will be open for a WOD, Saturday 1-2-10 at 7:30 AM, see you then.

Post work out 9:40 AM
16 oz 1 % Chocolate milk ( I measure our glass and found that it was a 16 oz instead of a 12 oz as I had thought)

Breakfast 10:00 AM
3/4 (dry) oatmeal with:
1 tbls butter
1/2 scoop (15g) whey protein powder
cinnamon
vanilla extract
16 oz Whole Milk

Snack 12:30 PM
2 hard boiled eggs
1 apple
2 oz (approx) mild cheddar cheese

Lunch 3:45 PM
2 pieces pumpernickel bread
1 slice swiss cheese
1 c low fat cottage cheese
1 apple

Dinner 7:00 PM
4 corn tortillas
4 tsp lite sour cream
the rest is approximate as I do not have a scale to measure
4 oz of chicken breast
3 oz of bell peppers
1 oz red oz
mixed all together for some delicious chicken fajitas

Snack 9:45 PM
2 hard boiled eggs
1 apple
6 almonds

Water Intake: 134 oz

21 -18 -15 -12 – 9 – 6 – 3 reps of:

SDLHP
Wall Ball
Box Jumps

60# Kettlebell for the SDLHP
17.4# ball for wall ball
step ups for box jumps

Time: 19:40

My workout however was modified a bit due to what has now become probably a muscle strain or tear in my lower abs. If you recall from yesterday’s post I said,

“As I did the burpees today it was very hard because each time I went down, it felt as though my abs were being ripped.”

Well, Last night the lower right side hurt more then it had and caused me quite a bit of discomfort as well as spasms. I took some Naproxen that I had laying around and went to bed. It was hard to find the right position to lay that was not painful. This morning the pain was better, still sore to the touch but nothing like last night.

So, I went to the gym today and informed Carole about it and we decided to watch and see what I could do so not to injure it further. I was good with all the exercises until the box jump (which Carole thought might be a problem). I attempted the first box jump and the pain tore through the lower abs from right to left. So, modification comes in, no jumping, stepping instead.

Here is a picture and and arrow showing where I hurt. Now time is going to have be my friend so this can heal. The arrow is the spot where the majority of the pain is and where it is sore to the touch. I did some research on abdominal muscle tears and sprains and have concluded that I have a Grade II injury from the following information taken from Sportswomen.com

Symptoms of Abdominal Muscle Injury

• Immediate pain in the area of the injury
• Difficulty to flex the injured muscle due to extreme pain
• Muscle spasm due to injury
• Swelling and bruising visible
• Unbearable pain and immobility if the injury is closer to the ribs, pubic bone or hipbone

The severity of the injury is graded according to the discomfort caused by the injury:

Grade 1 (Mild): Only a few muscle fibers are injured. This usually does not limit activity. Symptoms include stiffness; discomfort when moving the affected area and bruising. Recovery time is around three weeks.

Grade 2 (Moderate): Large numbers of muscle fibers are injured. This will limit ability to perform activities such as crunches or twisting movements. Symptoms include pain while stretching and the injury site is tender to the touch. Recovery time is up to six weeks.

Grade 3 (Severe): The injured muscle is ruptured. Severe injury that can cause pain with normal activities. Symptoms include intense pain. In some cases, abdominal organs push through the tear (Abdominal Hernia – occurs when there is weakness in abdominal muscles allows stomach contents to bulge through the muscle wall. Abdominal hernias can occur in the lower abdomen near the groin, near the belly button, and in the area of previous surgical scars.). This requires surgery. Recovery time is around three months

As I said the only part of the of the workout that bothered me was the box jumps. It was still a good work out and as far as I am concerned it was productive.

On a more positive note, I jumped (okay, I did not really jump, that would have hurt, I climbed up) on the scale this morning and was down 4 lbs since beginning Crossfit. That is only after 7 workouts and following the Zone Meal Plan somewhat.

Post WOD 9:00 AM
12 oz 1% Chocolate Milk

11:29 AM Breakfast
3/4 c (dry) oatmeal w/ vanilla extract, cinnamon
1 tbs butter (spread)
12 oz Whole Milk
1 orange
12 dry roasted almonds

3:30 PM Lunch
Approx. 2-4 oz of roasted turkey deli meet
2 slices of wheat bread
1 tsp of mayo
2 slices of pepperjack cheese
1 c of lowfat cottage cheese

7:45 PM Dinner
3 tacos consisting of:
3 corn tortillas
1/2 avocado
3/4 c hamburger
3/4 cut tomatoes
1/4 cup shredded cheese
1/4 shredded Romaine lettuce
1/4 red onion
4 1/2 tsp Frank’s Red Hot sauce

11:23 PM (An addition to the log after post)
I am hungry so I am having:
2 boiled egg
6 dry roasted almonds

Water Intake: 108/118 oz (45.6% of body weight, -4.4% off mark)

But for some unknown reason, a thought popped into my head when I saw this race information. I want to run the 50 mile ultra. WHAT?? Are you crazy??. The answer to that may actually be yes, but that has nothing to do with wanting to run this. LOL.

Maybe it is all part of this crazy Adventure Into Fitness I am in. But I know this, I am pumped and I am just waiting now to get my registration money together so I can sign up. I am even more excited about how Crossfit will play in this when race day comes. I am looking forward to the race, but even more so looking forward to becoming as fit as possible with crossfit and crossfit endurance between now and August.

3 rounds of:

42 Burpees
21 Kb Swings
12 Pull-ups

I am going to say this right up front, I am wiped! Today’s wod really wiped me out. What you ask, about this workout was hard that wiped you out? The burpees. Burpees in themselves are hard for me, my core really needs work. But after Saturday’s L pull-ups my abs are sore. As I did the burpees today it was very hard because each time I went down, it felt as though my abs were being ripped. The second round not as much, and so with the third. But by then I was exhausted, and the sweat was pouring off of me like Niagara Falls.

The clock was stopped at 20:00 mins and I still had more to go. So, somewhere after that is when I finished. I would guess around 30:00 mins or so. I had to lay down on my back for a few minutes to get my heart rate down and get my breathing slowed. No, I was not about to die, although it sure felt like it, LOL.

Again, the encouragement from the coaches and other crossfitters (thanks, you guys are awesome) is one thing that helped pull me through the workout and finish. It would have been so easy to just say, okay that is enough, I will try to better next time. But, I wanted to finish and they helped. I am saying however, the time, that is okay,I will do better in the future, next time hopefully. But, I will get better and I will finish before the 20:00 mark. Yes, Saturday’s L pull-ups had a lot to do with today’s struggle, but that is no excuse. In the future I may struggle but, the struggle will be less.

After my workout, this echoed throughout the building and down Dexter Drive as I lay there nearly dead.

photos from photoxpress.com

Lunch 2:30 PM
2 pieces of pumpernickel bread
smoke turkey breast deli meat ( approx 4 .5 oz?)
2 pieces of thin slice swiss cheese
1 avacado
1 apple
12 oz diet mt. dew

Dinner 7:00 PM
1.5 bratwurst
1 piece of wheat bread
tsp brown mustard
1 cup lowfat cottage cheese
12 oz whole milk

Before eating dinner tonight, I looked up the nutritional information for a bratwurst. It really makes it hard to eat this stuff after you do this. However, this was what had been cooked and I was hungry. I could just feel all that saturated fat cursing through my body the rest of the evening.

The good: This food is a good source of Selenium.

The bad: This food is high in Saturated Fat and Sodium.

Caloric Ratio Pyramid

Carbs 3%
Fats 79%
Protein 18%

Water Intake: 64/118.5 oz (27%, 13% shy)