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The 12wbt preseason task #3 is to set my goals. I know I am at the beginning of week 2, but things have been a bit chaotic in the past couple of weeks so I am working through the preseason tasks when I can grab a few minutes.

Back to goals! I have divided them up by 1 Month, 3 Months, 6 Months and 12 Months.

1 Month Goals (to 31 March)
Lose 4kg = be 70kgs
Run a 10km = Round the Vines in Martinborough (20 March)
Give 100% in all my dragon boating races (19 March)
Submit my UK Visa application by 15 March

How I will get there
Ensure all my meals are FRESH, and be strict on this eating programme
Continue to follow the 12wbt training programme
Run at least three times a week building up to the 10km
Focus on my body positioning and JFDI when in the boat on race day
Schedule in time to get visa application completed this week. Do online application Wed, do biometric testing Thurs. Send away on Friday.

3 Month Goals (to 31 May)
Lose 7kg = be at most 67kgs
Move to Vancouver with $20,000 in savings
Find a gym or event to train for in Vancouver

How I will get there
Stay strict on my eating, even while travelling
Keep up the training – utilise Mish’s outdoor workouts that I can do without a gym
Save as much as possible between now and 11 May when I fly by selling items on trademe, and selling my car
Research exercise options and local events in Vancouver

6 Month Goals (to 31 August)
Lose 10kgs = be at most 65kgs
Ensure my life is low stress, fun and I am making the most of my year away
Learn to snowboard

How I will get there
Do not over indulge in bad food while travelling/ living away. Ensure our meals are healthy and fresh
Run, gym or do some form of exercise three times a week – look into doing 12wbt round two? Possibly the advanced, fit and strong?
Take time to remember where I am, and what I am experiencing
Move to Whistler or a similar resort and take snowboarding lessons

12 Month Goals (to 28 Feb 2012)
Maintain weight at 65kgs (or lose a little more if I feel I need to)
Plan to move to the UK

How I will get there
Keep on top of my eating, exercising and maintaining my weight. Do 12wbt round 3 if I feel it is right for me
Pick events that I can do while overseas
Plan and save for our big shift to the UK

Getting back to my pre-season 12wbt tasks (the first one being “introduce yourself”- but you already know me) I thought I better crack the whip and get them done.

For task number two, Mish asks us to list our excuses. Most of my excuses are around food – mainly because 90% of the time I have no problem getting to the gym and working out. Although I do have to admit, that lack of motivation sometimes does hit me – and this is included in my list of excuses below.

These excuses are divided into Internal Excuses (the self talk), External Excuses that I can control (eg. weather, schedule) and External Excuses that I cannot control (eg. crisis at work).

Internal Excuses:

– I’m too tired to get to the gym today
– I don’t have the motivation. I need a friend to go with me
– I am too busy at work to do that lunchtime class after all
– There aren’t any classes on at the right times
– It’s too hard to find something healthy to eat while I am working/ takes too much time to prepare my meals
– I should be doing something else
– I have been trying so damn hard and not seeing any changes, I may as well give up
– This week is too busy with xx social functions on

Solutions to these Internal Excuses:
 
– Just get the damn shoes on the feet, get out the door and JFDI. Even if it’s just a walk, I know I will feel better having done SOMETHING
– No one can do the exercise for me. I can have support, which is great, but it is only me that can want this for myself. Hook up with gym buddies where I can, but do not let my schedule slip if I am feeling unmotivated. That will only make me feel worse about it.
– Get changed into my gym gear early for those lunch time classes, so I am already to go and have no excuses
– Find classes that fit within my schedule and do those. If none fit – then use the 12wbt gym machine programmes, or do a workout outside. Go for a run!
– Spend time on Sunday nights preparing my food plan for the week, doing the shopping and cooking and freezing meals so they are easy and quick to grab
– Ask Jason to do the washing/ cleaning so that I have time to focus on my food plans
– Don’t give up. Results will come when all the pieces of the weight loss puzzle combine. My body is different to everyone elses and I will see changes eventually
– Social functions – do I REALLY need to go? Will they miss me if I am not there? Or can I turn up late AFTER my workout? Make my workouts a priority
  
External Excuses – within my control
 
– It’s not my kitchen/ fridge (living with the in-laws) and there is no space for me to cook/ store my meals and food
– I’m too busy, there are a billion things on right now
– We get home so late (1 hour commute) so it’s too late to start cooking a meal
– It’s too hot/ It’s raining
– We eat out so much for work (lunch meetings, dinners etc) that how can I say no?
  
Solutions:
 
– Ask the M.I.L if I can store a few things in the fridge. Choose meals that are quick and easy to put together and require few ingredients. Plan ahead for the week and cook multiples and store in the fridge
– Schedule workouts in my diary at work, block out the time so that no one can request meetings then. Get changed into my gear early so that I can say “sorry, I am just off to the gym, can I catch up with you on that when I get back?”
– Create meals that I can just grab and go for the nights I am late home
– If it’s hot or raining – exercise in the air conditioned covered gym
– Look at menu’s before I go to restaurants and choose what I am going to order. Work out the calories prior. Or just say NO! I don’t need to be at every lunch/dinner!
  
External Excuses – Outside my control
  
– I am sick or hungover
  
Solutions:
 
– Don’t be hungover in the first place! Reduce alcohol, eat healthily when I am sick to help my body recover faster

So there you have it – those are my honest and truthful excuses, the things that are holding me back and dragging me down. I need to break through the self sabotage and just DO it because these excuses are roadblocks to what I want.

What kind of excuses do you have?

Short term goals for September? Here we go…

1) Sit my APR exam (tomorrow!) and my Viva Voce (also tomorrow!) and feel good about them afterwards (I can’t say “and pass”, because I won’t know that untl 26 October)

2) Stick to the 30 Days of Me challenge and blog every day – even if I have to pre-write and schedule the posts (come on…it’s not cheating right?!)

3) Finish my Learn Something New book by mid-October. Pretty ambitious, but I have kept on top of it for 12 days so far, so fingers crossed!

4) Start my new herbal detox that my naturopath prescribed on Monday 20th and stick to it

5) Get back into my training – gym x 3 per week, running x 2 per week. BOOM. AND get my nutrition back on track – make a food plan for the week and stick to it (starting next week).

6) Save another $1000 from now (14 Sept) until 14 Oct

7) Convince my boss to send me to Portland and NYC early December for work (there is actually a real reason for me to be going, I am not just plucking a trip out of thin air!).

8 ) Start living my life to the full again now that the BIG EXAM is over! YAY!

And finally, always keep this in mind:

Thanks to Miss Nat for sharing this. Credit: Simple. Organised. Life

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