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How to Achieve My Goals . . . .

Tuesday, February 19, 2013

When I started this journey, I told myself that I yo-yoed my way up to 302 pounds and I was determined to yo-yo my way back down if I had to. Well…..I’m yo-yoing. And I’m going down. Again.

This time I decided to do a little reading on goals since what I’ve been doing hasn’t been working. I came across “How to Achieve Your Goals” and it just made sense to me.



How to Achieve Your Goals

• Define it
• Want it
• Believe it
• Write it down
• Split it up
• Review it
• Schedule it
• Do it

DEFINE IT:
My goals are to lose 12 pounds by March 31, 2013; sleep 7 -8 hours a night for at least 5 days a week; drink eight 8 ounce glasses of water a day; and meditate twice a week during that time for 15 minutes at a time.

WANT IT:
This is a very hard one for me right now. I struggled for months just trying to stay motivated. It was a daily struggle to just log on to Spark People and not give up. But I’m here and wanting it more and more each day!

BELIEVE IT:
Again…I am struggling. I tell myself that I am worth losing weight and getting healthy. I tell myself that I believe it is true….that I believe. But then I sabotage myself at every turn. I’ve been thinking about this in depth and see a pattern throughout my life that I will have to blog about at length later. Why am I sabotaging myself?

WRITE IT DOWN:
Yes….I’m writing it down!! Plus I took measurements and before photos.
My front:


My side:


My rear: (What the??!!)


My fun side:


Starting Weight: 292.8 pounds (Yikes!)

Measurements:
* Waist - 50
* Hips - 59.25
* Neck - 15.5
* Thigh - 33
* Calf - 18.5
* Upper Arm - 18
* Chest - 48
* Body Fat % - 48
* Energy Level - 3
* Stress Level - 3
* Sleep Quality - 3
* Self-Esteem Level - 2

SPLIT IT UP:
Lose 12 pounds by March 31, 2013 – To do this, I will have to lose 2 pounds per week for the 6 weigh-ins. 2 pounds per week loss is a 7000 calorie weekly deficit or 1000 calorie deficit per day.

My BMR is 2018 which means it takes 2018 calories a day to maintain the weight I am. To have a 1000 a day calorie deficit, I will need to eat 1400 calories (618 calorie deficit per day) then burn another 382 calories a day exercising.


Sleep 7 -8 hours a night for at least 5 days a week – I think sleep is as important in weight loss as nutrition and exercise. To get 7 – 8 hours a night, I will have to head to bed around 10:00 pm, stop reading and turn off my lamp by 11:00 pm. This is a tough one for me because I am a night owl and at my peak around 11:00 pm. Since pet sitting sometimes requires me to be up by 5:30 am, I can’t stay up as late as I prefer.
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Drink eight 8 ounce glasses of water a day - Since I live in Arizona, it is even more important to hydrate, Hydrate, HYDRATE!! I have a large purple 64 ounce container in my kitchen. I will fille it each morning and have it empty by 10:00 pm per night.
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Meditate twice a week during that time for 15 minutes at a time – When I was consistently losing and in a great frame of mind, I meditated almost every day. I felt great, healthy and in such great spirits. This is an important step to getting back to that.
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REVIEW IT:
I plan to review (and adjust, if necessary) these goals weekly.



SCHEDULE IT:
I created a special exercise and meditation calendar! Whoo Hooo!! And my husband is keeping me accountable.



DO IT:
I’m doing it!!!
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Member Comments About This Blog Post
  • SCRAP317
    ROE - you are doing it girl! GREAT goals and so achievable! Way to go on taking the time to really think about what you need to do! You are going to do this and I can't wait to be your cheerleader! XO
    2833 days ago
  • CWOMACK138
    Thanks to your blog, I'm going to review my own goals.!
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    2836 days ago
  • UNICORN212
    I like your plan! And with DH and the pups to keep you on track, you will get it done!
    2837 days ago
  • BUTRFNGRZ
    Rhonda - emoticon !!! I love you're incorporating meditation in to your plan, too! emoticon And I love your "fun side" lol - you have a GREAT smile!
    2837 days ago
  • PRETTYPITHY
    Wow, great plan! emoticon
    2837 days ago
  • STARLIGHT615
    You got this Roe!!! when u feel like your slipping just go back to this blog and get back to it!!
    2837 days ago
  • JEAN111766
    Hey lady,
    this is great!!! LOVE your pics!!! Love everything you wrote!!!

    Don't beat yourself up though with your goal of 2 lbs per week... and we both know, our metabolisms are shot from the abuse we have done to them....

    I know for the 1st 4 weeks I lost like 3.4 lbs and 2 of those weeks were 0. I stayed focused though and didn't get discouraged because I knew my body was just waiting for me to quit.
    You may want to extend your time frame out another 4 weeks or so. I have been averaging 1 lb per week. I know this doesn't sound like much, but I'd rather lose 4-5 lbs per month than gain 'm.

    Have you given any more thought to WW?


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    2837 days ago
  • DEBBICZ
    I love, love, love this!! This really defines what you want and how you are going to achieve it! That is beautiful and so are you! One day at time - just accomplish what you set out to do that day and they'll all add together. You can do it Roe!! You can do it! I love walking this journey with you. Prayers for continued success!!
    2837 days ago
  • no profile photo HOTPINKCAMARO49
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    2838 days ago
  • BOPPY_
    You've got the plan and the data. Nice job.

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    Lee
    2838 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.