Goal 1. – Continue doing what I have been, knowing that it works for me, in a concerted and conscious effort to lose 8# per month.
A. I will allow myself one free meal a week, nothing elaborate but something so I don’t feel deprived.
B. I will not binge, but will apply the 3-bite rule if I feel I absolutely have to have something that may lead to a binge.
C. I will plan my daily food intake each morning on my Fitday.com account.
1. 40% low-fat Protein, 40% low-gly Carbs, <20% Fat not to exceed 1400 calories per day.
2. Each 4th day, I will lower my carb intake.
3. On days after I lift, I will supplement my protein intake to assist in muscle healing.
4. I will grocery shop, pre-plan and prepare my food on Sundays and Wednesdays.
D. I will do cardio 6 days per week, in the morning before Meal 1.
1. A minimum 60 minutes per day. If I have to split it up into 2 sessions due to time constraints, each session will be a minimum of 40 minutes. Warm-up and Cool-down time does not apply.
I will continue to work on increasing my running time.
I will do a tri-cardio at least 3 of the 6 days.
E. I will lift weights, every other day according to schedule, doing a minimum of 2 exercises per muscle or target area. I will also do floor exercises and ball work, increasing reps consistently.
1. I will continue to increase the weights, as I grow stronger.
2. I will try one new exercise each week from my collection.
F. I will schedule my work-outs for the week in my Day-timer every Sunday, and keep my appointments with myself, forsaking all others except emergencies.
G. I will surround myself with a positive and influential support system that will help me stay accountable to myself in pursuing my goals. I will ‘pass it on’ and support others who seek my support.
H. I will feed my sub-conscious with daily messages that this plan is not a diet or temporary fix, but a way of life for the rest of my life.
1. I will keep my food, fitness and personal journals(headwork) up to date.
2. I will read something inspirational each day, or review what I’ve already learned from my collection.
3. I will look to my mentors for advice and guidance.
4. I will take progress photos at every 20# loss, and make them public to my peers and support system.
I will PERSIST at these objectives until my goal of -100# is achieved. At that time, I will decide if I really need to take the weight loss further, depending on factors such as my lean body weight, my overall strength, and how I feel and look in my clothes. I will not deviate or alter these objectives until that time.
My name is Deb, and I am a Maintainer in Training.
Here are some of my goals for 2004, I find them a bit simplistic compared to the other gals, but here goes anyways:
1. I will eat clean (of course)... But....
2. I will plan my meals in the morning before going to the gym.
3. I will THINK before putting things in my mouth, and use the 3-bite rule when I feel I need more than one bite.
4. Sit down and take my time eating, (I’m a speed eater), I’m always telling my son to relax and sit down, but I don’t...
5. I will make meals on Sunday AND Wednesday (great idea Dip! Another moment, “why didn’t I think of that” I usually cook a lot on Sundays and by Wednesday I’m out of food, therefore, eat terribly after that...PLAN, PLAN, PLAN, is the name of the game isn’t it?...)
6. Stick to 1300-1500 cals/day... 50% lean protein, 30% carbs, 20% fats...
7. Drink water, at least 2-3 liters / day.
8. I will do 30 minutes cardio regularly after my weights (I’ve just started that in the last week and it’s not so bad...it is probably what has helped me not gain weight during the holidays)
9. Go back to Yoga regularly, even though I find it expensive I will make the effort. I just remembered, our gym offers a stretch/Yoga class on Monday mornings that is free for members; I’ve just committed myself to it... It works out perfectly, I don’t usually work Mondays, the stretch class is at 11AM I will go to they gym at 9 o’clock do legs, cardio then end it with the stretch class, sounds like a plan...
10. I will definitely weigh less in December 2004; I presently weigh 162 or size 10-12
11. I will stay focused !!
Continue with my quest to achieve my fittest body possible, by doing the following:
Continue with following BFL's food and exercise plan
Plan and prepare meals for the week each Sunday
Plan workouts each day before going to the gym
Drink at least a gallon of water each day
Incorporate Pilates at least 2x a week
Do 10 minutes of stretching at least 4x a week
Do not skip a workout unless physically unable to do it
Eat cleanly, using as many whole foods as possible
Do BFL mindset exercises and journaling daily
My ultimate goal is to reach 18% body fat by the end of this year.
Cindy
Thanks to dip, I've managed to retrieve my goals that I originally posted in the Maintainers forum:
I've never posted goals before other than a scale # and haven't really thought them out formally, but here goes. This may end up a stream of consciousness ramble, so stop reading when you get bored.
1) Drop the scale weight about 10 pounds or to 15% body fat with as little muscle loss as possible.
2) Learn to follow Dip's 3 bite rule when I feel like binging. At this point, I binge when tired, hungry, annoyed, then either follow it with a few days starvation or worse. Basically, I'd like to learn to overcome the bulemia that has plagued me since I was in my early 20's. I'm not sure I can do this without help, since the only time it hasn't been a problem was when I just let myself get fat for 20 years. So unless I can master this problem in the next 3-4 months, I will look for professional help from a knowledgable eating disorder expert. I'm really embarrassed and disgusted with myself to have to admit to what is generally thought of as a teenager problem at the age of 49.
3) Eat clean with 1 treat a week: PLANNED!
4) Improve my son's eating habits (age 13) without him knowing about it or thinking that he's on "mom's diet."
5) Go back to doing intense cardio and interval training instead of "lazy cardio" once my toes heal after having dropped a 45 pound plate on them yesterday.
6) Do sets of 10 unassisted pull-ups. Currently at 5-6 per set, and I was able to do 8 before I got sick. This year's flu is a bugger.
7) Build up my client base (I'm a newly certified and employed personal trainer) and get as many people as excited and addicted to weight training as I am
8) Join Meg and Karen in the "Get rid of the skin" challenge. At my age and weight history, skin does not shrink and I want my body to look like I've put as much work into as I have. This means that goal 1 and 7 have to be met, and I have to do a lot of working on my dh who is very anti-plastic surgery.
9) Stop thinking of myself as a fat lady temporarily in smaller clothes. I am who I am now.
Wow- that's a pile of goals. Didn't even mention getting in all my workouts because that is a given. Time to quit for a while and go eat
2004 goals.....here goes
Try new things like toboggan sledding, skiing, (winter stuff since I live in Michigan)
Stop gaining in the summer, all the weight I lost in the winter.
Stop gaining in the summer, all the weight I lost in the winter.
and finally,
Stop gaining in the summer, all the weight I lost in the winter.
Goals this is a good idea...I need this to stay on track...
Goal 1: do 2 days of upper and 2 days of lower body weight training each week
Goal 2: do 5- 6 days of cardio per week and 2 days of abs per week
Goal 3: although right now I am unable to do the six meal per day regimen, I will eat a good breakfast, lunch and supper with a snack or two if needed. They will consist of a lean protein and good choice carb as well as choosing lots of veggies
Goal 4: I will only weigh and measure every four weeks concentrating on the measuring tape as opposed to the scale
Goal 5: I will remember that it took a long time to get this weight on so it will take a long time for it to go off as well, therefore I will not get discouraged if my weight loss is not fast...or as fast as I sometimes think it should be...
I hope it's o.k. if I jump in. I'm only posting goals on the things I'm having trouble with:
1. Eat enough, especially breakfast and lunch. Don't burn up muscle for fuel.
2. Try to get more interested in the food. It's a gift, not just materials for a science fair project, i.e., the weight loss.
3. Stop thinking of myself as a science fair project. Try new things, but don't "experiment on the subject." Stop thinking of my own body as an object separate from my self. Think: I am this body....
4. Don't go around looking for ways to diss myself.
5. Don't go around with a swelled head.
6. Don't succumb to "conversion syndrome" telling everyone else how they can "save" themselves. Other people's lives are their own business. Give help only when asked. And DON'T get on my husband's case about losing weight, lol!
7. Take your time. It's not a competition, it's not a race. Relax. Enjoy. Breathe.
LWL Food & Fitness Goals 2004
to us in 2004.
moment, “why didn’t I think of that” I usually cook a lot on Sundays and by Wednesday I’m out of food, therefore, eat terribly after that...PLAN, PLAN, PLAN, is the name of the game isn’t it?...)
