AFRESHSTART2

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2011 Winter 5% Challenge Committment:

Lose between 10 - 16 pounds

********See action plan below***********

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Words that keeps me going ......

"If it is to be, it is up to me."

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This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind... let it be something good. Author Unknown

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"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny."

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There are two primary choices in life; to accept conditions as they exist, or accept the responsibility for changing them ~ Denis Waitley

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“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” Jimmy Dean

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"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." Michael Jordon

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If you always do what you’ve done, you will always get what you’ve always got. -Ed Foreman

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****PROGRESS TRACKER*************

Area,,,,...Start......Current......Loss
BMI:.......43.3..........37.4.......5.9

B/Fat:......46%........39% .......7%

Waist:......46............41.........5.0

Weight:... 250.0 ....209.25....40.7.5 lbs


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******GOAL TRACKER***************

Mini Goals:
BMI ~
SBMI =41.6 ...... 01/01/11
#1 = 40.0
#2 = 38.0
#3 = 36.0
#4 = 34.0
#5 = 32.0
#6 = 30.0
#7 = 28.0
#8 = 26.0
#9 = 24.0

Body Fat% ~
#1 = 46.0... 01/01/11
#2 = 44.0
#3 = 42.0
#4 = 40.0
#5 = 38.0
#6 = 36.0
#7 = 34.0
#8 = 32.0
#9 = 30.0
#10 = 28.0
#11 = 26.0
#12 = 24.0

Weight ~
sw= 250 lbs ... 01/01/11
#1 = 240 lbs ...
#2 = 230 lbs
#3 = 220 lbs
#4 = 210 lbs
#5 = 200 lbs
#6 = 190 lbs
#7 = 180 lbs
#8 = 170 lbs
#9 = 160 lbs
#10 = 150 lbs .. FINAL Goal!


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**********Action Plan**********************

Weekly~~~
* NUTRITION:
1. Stay in my recommended calories and nutrients ranges at least 6 out of 7 days.

* FITNESS:
1. Cardio - at least 270 mins /week
2. Strength Training - at least 270 mins /week

* Motivation:
1. Accountability: Keep a daily log of eating and exercise activities.
2.Monitor and evaluate progress on a weekly basis
3. Blog / Journal at least once per week
4. Work on changing at least one bad habit per week


*****************

DAILY ~~~
1. Take at least 10.000 steps
2. Have a caloric deficit of 1000 cals - through diet and exercise.
3. Eat recommended number of servings from each food group
4. Get between 3500mg and 4700mg of potassium
5. Get between 350mg and 450mg of magnesium
6. Get between 120mg and 150mg of calcium
7. Stay below 2300mg of sodium
8. Drink at least 8 cups of water daily
9. Get between 6.5 and 8.0 hours of sleep
10. Practise portion control


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******** REWARDS*********************

#1 = 10 lbs ...
#2 = 20 lbs ...
#3 = 30 lbs ...
#4 = 40 lbs ...
#5 = 50 lbs ...
#6 = 60 lbs ...
#7 = 70 lbs ...
#8 = 80 lbs ...
#9 = 90 lbs ...
#10 = 100 lbs (final Goal) ...


Member Since: 12/31/2010

Fitness Minutes: 38,051

My Goals:
Long Term:
Achieve and maintain :
A) BMI ......... 24
B) Body Fat .... 24%
C) Weight ...... 150 lbs

Monthly:
Downward movement in:
A) BMI ......... 2 points
B) Body Fat .... 2%
C) Weight .... 8 - 10 lbs

Weekly:
Do at least 5 days of cardio and 3 days of Strength training

Daily:
A) Practice portion control
B) Drink at least 8 cups of water
C)Take at least 10,000 steps


My Program:
NUTRITION:
1. Eat between 1420 and 1720 calories daily
2. Cycle caloric intake
3. Break daily calorie intake of macro-nutritients in the ratio - Carbs 4o%, Pro 35% and Fat 25%

FITNESS:
Cardio:
6 days/week divided as listed below -
1. HIIT(20 - 30 min) x 3/wk
2. LISS (45 - 60 min) x 3/wk
Strength Training:
1. Mondays and Thursdays - upper body(40 - 60 min)
2. Tuesdays and Fridays - lower body(40 - 60 min)
3. Wednesdays and Saturdays) - core(30 - 45 min)
4. Sundays - OFF



Personal Information:


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Comments
  • v FANGLE
    Thanks for the comment on my blog. I still can't believe that I wrote that blog considering that is something I did not tell a single one of my friends. This community is amazing...keep on working hard and you will get to your goal!!
    3690 days ago
  • v TEDYBEAR2838
    I'm trying to be careful but just want to get back to
    exercising. It feels so good.

    Feeling good feels good also emoticon

    ROCKING 2011 TOGETHER ~!
    3691 days ago
  • v 100LBLIGHTER
    Wow...AFRESHSTART2... what a shock. I did not feel very inspirational...I struggle like everyone else. The thought that I am making a difference to someone else, who is on this same journey, brought tears to my eyes. I wish for everyone health, happiness and hope. Thanks for this honor. Blessings, Gracie
    3693 days ago
  • v BLACKANDI
    emoticon You have made a great choice!!!

    emoticon to IRON MAIDENS!!!! emoticon

    3694 days ago
  • v THENEWCINDY
    I want to wish you a great week my spark friend!!!

    I found a great motivational poem that I thought I would share...

    Promise Yourself
    The Optimist Creed

    Promise yourself to be so strong that nothing can disturb your peace of mind.
    To talk health, happiness, and prosperity to every person you meet.
    To make all your friends feel like there is something in them.
    To look at the sunny side of everything and make your optimism come true.
    To think only of the best, to work only for the best, and expect only the best.
    To be just as enthusiastic about the success of others as you are about your own.
    To forget the mistakes of the past and press on the greater achievements of the future.
    To wear a cheerful countenance at all times and give every living person you meet a smile.
    To give so much time to the improvement of yourself that you have no time to criticize others.
    To be too large for worry, too noble for anger, and too strong for fear, and to happy to permit the presence of trouble.
    3694 days ago
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