BLC 22 Goals
Monday, June 10, 2013
As part of our weekend challenge, and to celebrate the beginning of a new round of BLC, we were asked to list 4 goals that we want to achieve over the course of the next 12 weeks , and to take one of those goals and break it down into SMART goals (specific, measurable, attainable, relevant, timely). I realized as I was listing my goals, that if I did them all, I would make my ultimate goal this challenge, which is to make it to the 179 lbs. Therefore I am just going to use that goal as my SMART goal, and break it down how I plan on doing that....
My goal is to weigh 179 lbs or less by the final weigh in on August 28th. That would be a total of 29 lbs lost which is a pretty lofty goal, but I really believe with all my heart that if I do all of the following things, I will be able to reach that goal.
How will I reach this goal? (SPECIFIC)
1) I will stay within my desired calorie range of 1200 to 1500 calories. According to Spark, if I burn off 4000 calories a week I am supposed to consume between 1480 and 1830 calories. That is more calories than I want to consume on a daily basis (I prefer to stay within the 1200 to 1500 range, please, no lectures), but having the extra wiggle room with my calories makes me happy because if there are days that I want to indulge a little (going out to dinner, having a drink, etc. I can consume 1830 calories and not feel guilty)
2) I will exercise a minimum of 1 hour a day, 4 days a week, and I will do a Jillian Michael's 30 Day Shred workout a minimum of 3 times a week IN ADDITION to my 4 hours of cardio a week.
3) I will drink 8 glasses of water a day and I will limit my diet sodas to 2 a day.
How will I make this goal MEASURABLE?
I will be able to measure my calorie intake by tracking EVERYTHING I eat and I mean everything. Whether it is gum, my 5 calorie fiberwells chewables, the cream in my coffee, or my altoids, it doesn't matter how small, I will track it all. It really does make the difference, having to be accountable for everything I eat or drink.
I will be able to measure my exercise goals by doing what I have been doing for the last 2 years. I have a wall calendar in my kitchen and I buy cute/pretty stickers of things I love like fairies and butterflies and cats. :) Every day that I workout for at least one hour I get to put one of those stickers on my calendar. When I do my Jillian 30 day shred workout I take a shiny little star or heart sticker and put it on top of the big sticker. This way I can just look at my calendar and know exactly how many days I worked out.
This has been a super useful tool because when I go several weeks (or even months) without working out, there is no denying it. My bare calendar keeps me accountable. And on weeks like last week where I worked out 6 consecutive days, I was able to see my looking back through the previous months, that for the year 2013 the most consecutive days I had worked out was 4. The sticker method is awesome. :) Well, awesome when I am doing what I am supposed to be and embarrassing when I am not.
How will I make my goal ATTAINABLE?
I think my goal is attainable because I have the tools I need to be successful. I have 24/7 access to my tracker. I have an elliptical right in my very own living room (thanks to my fiance who put $400 of the $600 down on it). He is super supportive and when he cooks for me he measures everything and records all of the nutrition content for me so I can track it.
I also have an AMAZING team that I can rely on for support. I know that if I am struggling I can turn to my teammates for help. Also, being accountable to my fellow foxes makes me want to strive to have good news to report to them as well.
As far as finding the time, I am lucky because I am done with school and I am not working. I do have an entire house I need to pack up (since I will be moving into my fiances house as soon as we get married July 13th) and I have less than 5 weeks to do that so I need to get busy because I honestly have not even started yet. However, if I do a better job of managing my time, I have plenty of time to get my house clean and get my items packed up AND make my fitness goals as well.
When I move in with my fiance (who will at that time be my husband) I will not be working for the first couple of months unless I get called in to substitute teach. I will still have to manage my time wisely, because it will be my job to take care of the house, the cooking, and running errands. He will be the one bringing home the paychecks, so I want to do my part by taking care of my house and my family. But again, if I manage my time wisely, I should have plenty of time to do all of that and workout as well.
How is my goal RELEVANT (Why do you want to reach this goal)?
I want to reach my goal for several reasons. I want to feel sexy, attractive, and confident for my new husband. I do not want to spend my honeymoon being ashamed of how I look in a bathing suit. I am more motivated than ever to lose as much weight as possible before the wedding on July 13th.
I want to reach my goal because I want to be HEALTHY. I want to live a very long time and have the energy I need to take care of my family and my home. The less extra weight I have to carry around, the easier it will be to get the things done I need to do.
I have spent so much money on fast food and crap from the grocery store. Greg's cost of living is about to go way up because he will be adding my son and I to his health insurance, and he will be taking over my car insurance etc. I do not need to waste money on food that I shouldn't be eating to begin with. That is another motivation to eat healthy.
Mainly though, I want to set a good example for all of my children. My future step son and my future step daughter are both overweight and if my son does not watch it he will be in danger of becoming overweight also. I need to lead by example the healthy lifestyle that I want all of my children to follow. Greg has worked hard to change his lifestyle to a healthy one. He had lost 100 pounds but gained back 20 of it. I had lost 80 lbs but gained back 28 of it. By having the same healthy lifestyle goals we are making it easier for each other to reach our goals.
Make your goal TIMELY (put a deadline on your goal and set some benchmarks).
I will reach my goal of 179 lbs by Aug 28th.
Assuming I am diligent and staying on track of reaching my goal, that means my halfway mark will be a weight of 193.5 lbs by July 10th.
Additional milestones I look forward to as I get closer to reaching my goal are hitting ONEderland, getting down to 191 lbs (which will take me out of the obesity range and into the overweight range), getting back to my lowest weight of 182 lbs (which means getting back into my size 12 jeans), and getting down to 179 which would just be amazing because I have not seen the 170's in over a decade, before I got pregnant with my son.