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Introduction Text 2011 Winter 5% Challenge Committment: Lose between 10 - 16 pounds ********See action plan below*********** %%%%%%%%%%%%%%%%%%%%%%%% Words that keeps me going ...... "If it is to be, it is up to me." **************************************** 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 **************************************** "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." **************************************** There are two primary choices in life; to accept conditions as they exist, or accept the responsibility for changing them ~ Denis Waitley **************************************** “I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” Jimmy Dean **************************************** "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 **************************************** If you always do what you’ve done, you will always get what you’ve always got. -Ed Foreman %%%%%%%%%%%%%%%%%%%%%%%% ****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 %%%%%%%%%%%%%%%%%%%%%%%% ******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! %%%%%%%%%%%%%%%%%%%%%%%% **********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 %%%%%%%%%%%%%%%%%%%%%%%% ******** 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) ...

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

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





Add a Link Jen ~ Consciously Choosing Consistency Winter 5% Challenge - Cloverleaf New Jersey ... EST BLC 18 ~ Navy Ninjas - BLC 17 ~ Navy Ninjas - 10TH DAN - BLACK BELT "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." There are only two words that will lead you
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