Week 1 Challenge Homework - the 12 week plan!

Saturday, April 28, 2012

OK, so we're already half way through week 1 so I have a few goals that I can add retrospectively like "Get Full points for TNT week 1" - Check! Compete in the "Bombshell's first Diva Dash" - Check! emoticon

OK - now for my real goals for the 12 weeks of the 19th round of BLC.

I went to the doctor a few weeks ago and I got my blood tested. I was a little surprised to find I have high cholesterol and am just in the pre-diabetic classification. This is a little frustrating as I've been working hard - I've been with Spark People since February last year... But have I been working hard. Let's look at my stats:

I have lost 19.8lbs since I signed up. But when I look at my nerdy spreadsheet I see that really, in the past year looking at my weigh in on 29 April 2011, I've only lost 5.5lbs! Pretty pathetic when I think about how many hours I've put in at the gym, pool and on the treadmill and road! All that tracking and not tracking... the guilt...

So - it stops now! If I lose 5.5lbs a year, I'll get to my goal in around 10 years! I want to get there THIS year - I want to get to goal in 2012 and start enjoying my health and fitness!

By breaking down my goals into segments, I can then identify my SMART goals for the next 12 weeks.

Current weight: 184.5 (Weds) - goal weight 130lbs (59Kgs).
Ideally I would like to lose more than 1lb per week, as otherwise I'll be waiting until next May to get to goal as I have 54.5 lbs to lose. 1.5lbs a week takes me to January 2nd.... So, I will set my target as 1.5lbs a week as it is realistic to reach that target:

Goal 1:
emoticon Lose 1.5 lbs per week, 18lbs for the round. Let's round it up - let's go for 19 in round 19!

So, next up is my fitness, I need to increase my fitness as I'm feeling more tired at the moment and my bones feel achey. I have a half marathon next week that I've not been able to train for (I popped a rib and you wouldn't believe how much that impacts everything else!). I am aiming to finish that in 3.5 hours as I will have to walk it mainly. Hopefully I'll get a few jogs in to get an average of just under 15 minutes per mile. I'm not going to set this as a formal goal as I just don't know how I will hold up and I don't want to push myself too hard this time.

I have the Color Run the following week and I'm not aiming to get a fast time - I just want to run it but have fun. No time target for that race.

I have another half marathon in August, so that falls outside the next 12 weeks. There is another half in late June, so if I feel OK after the one next week, I might sign up for that one too. However, my goal will be to train for the August half, following the plan and hopefully getting outside to train as much as possible. So, subject to change:

Goal 2:
emoticon Train properly for the half marathon in August.

Now, the other part of the equation is food... and drink... My problem in the past year has been that I eat and drink too much at weekends. Always - I track all week, stay within calories and go crazy on our camping weekends away. Now we have a permanent trailer at the ranch, I have a selection of canned foods already there. We have a stove, small oven and microwave there. This will allow me to prepare good meals and not eat crap!

I am also mainly vegan now so my goal will be to follow a plant based, whole food diet and stop relying on pre-packaged processed "alternatives" that are actually not healthy. I recently watched the Engine 2 Diet DVD and it opened my eyes a little more. I am going to keep trying new recipes using fresh or frozen ingredients and experiment with new foods and reduce fat and sodium intake. I am going to make the best choices possible when going out and pre-plan and make from scratch as much as possible.

Goal 3:
emoticon Eat out no more than 2 times per week (for any meal)

Goal 4:
emoticon Try out new recipes at least 1 per week.

Goal 5:
emoticon Reduce alcohol intake. If not going out with friends, alcohol once per week, if going out twice per week maximum and drink more water than alcohol during the evening.

So, achievable goals? I think so! I'm excited about this round, more than the previous one. I think my trip to the doctor and my bad results has given me a push and I'm excited to get started turning those results around!

Good luck everyone! You can and WILL do this!
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Member Comments About This Blog Post
    Once a problem has been clearly stated you are half way there to finding the solution, it looks like you have got a good start on it.

    3285 days ago
    Great job on the blog you really have a delay plan laid out and it makes me want to go back and rework mine even better and to post it where everyone can see it instead pf in a private location - more accountability that way- I think that is what I have been missing, Why I have to keep hitting the restart - not only for health reasons but for accountability reasons too. I admire you- thanks for sharing this. emoticon

    3294 days ago
    These are great goals and you can do this. You have your plan set for yourself and sticking to it will bring the success. Good luck!
    3296 days ago
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    emoticon blog and goals! emoticon
    3297 days ago
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    3297 days ago
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    Your goals look like they are very reasonable and achievable. emoticon emoticon
    3297 days ago
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    Achievable goals?! Absolutely! emoticon

    Hope you don't mind me offering some thoughts and tips about your goals.

    1) I've dropped about 15 lbs each round, so can you ... 19 is only 4 more. Look at it week by week, it's about 1.5 lbs a week. Definitely doable. Keep your calories within range and your calories burned high!

    2) You know what you need to do train for your HM and part of that is fitness minutes (see #1). You are already an awesome runner, so I know you can do this!

    3) I love to eat out, but it's so hard to stay within my nutritional goals when I do. Most everything I want to eat is high in calories. Make sure you check out the nutritional information on the restaurants' websites. if you can ahead of time. That can really help.

    4) I am looking forward to hearing about your new recipes. Maybe I'll try some too!

    5) There are some days when I feel like I'm dying for a drink! But most drinks are high in calories and the more drinks you have, even the lower calorie ones, add up. Sounds like you have great plan to have your drinks, but in moderation.

    Sorry about the doctor's report, but hopefully you'll be able to turn things around. Did you ask him for any advice that he might have on how you can do it? Let me know if there's anything else I can do to help. emoticon emoticon
    3297 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.

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