[Girl♥Health]: The Thought Behind the Plan

Now, I'm not a doctor or anything, but I think something may be wrong with my back.

Just a hunch.

Things have been mostly fine since the last time I messed up my back alignment.  Maybe I've had a few aches and pains, but I haven't been laid up again until now.  In the last few weeks, there has just been more activity happening -- dancing at weddings, carrying heavy luggage, minimizing my belongings, going on 9-mile hikes, taking road trips, sleeping on uncomfortable beds.  I also haven't been stretching on a daily basis at all.  And now I'm paying the price.

I've been lying in bed staring at the ceiling for what feels like forever.

So as I start to plan out a new exercise regimen (because what else can you do when you're unable to move?), I think I should focus on one or two things: a main goals I hope to accomplish, and back health.

The Goal(s)
I actually have three goals that I hope this exercise plan with allow me to accomplish.

Goal #1 is bring my cholesterol down.  As I mentioned before, the last time I went to the doctor and had my cholesterol checked, it was high.  Scary high.  I was told that, unless I could lower it on my own, my doctor would recommend that I begin taking cholesterol medication.  She gave me this warning because doctors tend to not want to use this type of medication on women of child-bearing age since it has a tendency of making it difficult -- if not impossible -- for those women to have children.

I want children one day, so I want my cholesterol to be at a healthy level -- according to my doctor -- by the end of 2013.

Goal #2 is to run the 10k at the Dawg Dash next year.  I can't do it this year because I'm nowhere near in-shape enough, and I already have a job-related commitment that same weekend, so I'm looking ahead.  I'm hoping to run the entire 10k, which means I'll probably want to get in one or two 5k's as training runs before the Dawg Dash itself.

Why this particular run?  Because I'm a Husky!  Go Dawgs!

(Okay, yes, I know that was completely nerdy.)

Goal #3 is to hike part of the Pacific Crest Trail.  I'm reading Wild by Cheryl Strayed right now, so that's where the idea came from.  And I've been wanting to see the High Sierra's, but haven't felt in-shape or brave enough to make the trek.  I obviously don't want to do the entire PCT -- because that would be crazy -- nor do I want to do it alone (I think I've already convinced a friend to do it with me, but if anyone else is interested, let me know!), but I'd like to backpack along it for a few days.  I'd like to be fit enough to have the confidence to do that.

My goal is for this to happen next summer (or whenever the best conditions are -- I haven't done my research yet).

Back Health
Finally, I really have to figure out a way to manage my back because this just can't keep happening.  As you've just read, I have goals, man!  I have things I want to do, and I need a healthy back in order to do those things.  I can't have my back taken out by a mostly-flat 9 mile hike if I want to be able to do part of the PCT and live to tell the tale.

The problem is that I'm just not sure of my limits yet.  I know I can't lift heavy things -- but how heavy is too heavy?  I know I can't bend past a certain point -- but where is that point?  And does this mean I can't do pilates or yoga?  I didn't think sitting for long periods would effect me -- but am I wrong?  And will my hips always hurt after short hikes?  Does this mean I can't accomplish my PCT goal?

These are all things I need to figure out (read: ask my chiropractor) as I create this plan.

I also need to start stretching and strengthening my back daily.  To do that, here are some chiropractor-recommended stretches that I'm going to be incorporating into my daily routine:

• Hamstring stretch: holding for 10 seconds; 4 times on each side
• Hip rotator stretch: holding for 10 seconds; 4 times on each side
• Knee-to-chest stretch: holding for 10 seconds; 4 times on each side
• Quadriceps stretch: holding for 10 seconds; 4 times on each side
• Prone press-up: holding for 10 seconds; 4 times
• Partial curl-up (or crunch): 10 times
• The bridge: holding for 1 second; 15 times
• Wall slide: holding for 10 seconds; 4 times

It's a lot to think about, a lot to plan for.

But it's also a lot to look forward to.

Planning a Great Year and Some Promo

Although I've never been a huge fan of New Years Eve (too much hype, rarely ever what you thought it would end up being), I have always appreciated the month of January for being a time when so many people are trying to start over, to hit that reset button, to forgive and forget all the things that went on in the last year and to gear up for the 365 days ahead of them.  It's always been a time of hopefulness, you know?

And for someone like me, that means it's a time for plotting and planning.  For envisioning all the wonderful things that could happen, for making preparations and contingency plans for the speed bumps ahead, and definitely for reevaluating priorities and setting new goals.  The thing is, though...I suck at resolutions.  Like, really suck at them.  I can't think of a single resolution I've ever made and kept.  And believe me, I make them all the time, and not just on New Years Eve.  I mean, really, does anyone keep their resolutions?  And don't resolutions just feel sort of surface-level when you think about it?  Say your resolution is to lose weight (it's been mine for the past 10 years, so why not?) -- how does that statement help you in any way?  Does it require you to lay out an action plan for losing weight?  Does it speak to your motivations and inspirations?  Does it set you up for overcoming the struggles you'll face?  Mine never did and maybe that's why I always gave up on them 2 weeks into January.

So this year I'm trying something new.  I'm going to sit down and really think through 2011 (the good, bad and ugly), and then seriously plan for 2012 -- no spur of the moment goals, no off-the-top-of-my-head hair-brained ideas.  And instead of resolutions, I'm creating a theme!  It's taking me some time, but I'm playing around with ideas like pursuing passions and exploring authenticity, all that cool stuff.  Once the theme is nailed down, I'll use it to work on a mind map and a vision board and then some action planning (with real steps and benchmarks) for the next 12 months.  I'm so excited!

I'll post all of that stuff as it develops but, to give you an idea, here's my 2011 vision board and mind map -- I actually really tried to live by the ideas on both and 2011 ended up being a serious upswing year for me.

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So kind of in keeping with all of this, most of you know that I'm a huge fan of Stratejoy, right?  I use a bunch of its products and am, actually, a sort of volunteer staff member too (and have we got some great things in store for you guys!).  Molly (the founder), her company, and all the women that participate in Stratejoy either through blogging or commenting or the groups have literally helped me in ways I can't even explain.  And just in case you're in a place in your life where you're looking for really supportive community, or you're doing some positive planning for 2012, or you just need some help connecting with yourself again, I wanted to share some of these resources:

• Creating Your Magical Year: This is what I'm currently using to help with the thinking and reviewing and mapping and planning for 2012.  I took part in the live calls in December, but with this you can listen to all those call recordings, all the interviews, get all the worksheets, and even get the extra goodies Molly sent out during those three weeks.  As an organized soul, I have loved this course.  So if you're thinking of really trying to beef up those resolutions this year, go forth and try it.
• The Joy Equation: This is what started the upward swing for me last January.  It was 30 days of absolutely turning my life around.  For those 4 weeks, you get weekly audio sessions, a workbook (that I still look at almost daily), daily journal prompts, and tons of tools to reconnect with yourself.  My favorite part is a toss up between figuring out what my values were and actually believing that it's okay for me to decide the course of my own life.  Can't say enough good things, except maybe that the price of this e-course is a "pay what you can" donation.  Seriously.
• Joy Juice: This is a years worth of journal prompts that I'm currently using as well.  The prompts are emailed to you every few days and cover a different big life topic each month (like love, money, health, authenticity, etc.).  Because I loved how The Joy Equation's prompts got me in the habit of journaling daily again, I jumped at this.  It really does help to sort of turn light switches on in your head.  Best part is that it's all on your time, you don't have to journal every day (the emails can just hang out in your inbox...mine do until I'm in need of a topic).  I use it.  I love it.

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For full disclosures sake: Again, I'm a volunteer Team Stratejoy member, as well as an Affiliate.  So, as an Affiliate, if you click on the above links -- or the links in the sidebar -- and purchase any of these Stratejoy products using those links, I receive a percentage of the purchase price.  But that doesn't mean I think this stuff is any less amazeballs.  If you were a pal you would use my links. ☺
 

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