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:


Other Information:




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Comments
  • v NEVERORNOW
    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

    Welcome to the Done Girls team! Good luck to you in reaching your goals! If I can be of help along the way, please let me know!

    Karen emoticon
    3666 days ago
  • v BLINK1217
    emoticon emoticon emoticon emoticon emoticon

    (\__/)
    (='.'=) Welcome to the DONE Girls Team!
    (")_(")

    emoticon emoticon emoticon emoticon emoticon


    3666 days ago
  • v CYANIDE_CUPCAKE
    emoticon Hey there!! emoticon Join me in a DONE Girls dance!! WoOoo HoOooo!!

    I just wanted to welcome you to the DONE Being the Fat Girl Spark Team!!! We are always happy to have a new DONE Girl with us. Take your time, feel your way around our various threads, and please feel free to ask any one of us if you have any questions,concerns, needs, or anything! We are DONE Sisters and here to support each other!
    emoticon Always! emoticon
    Good luck on your goals! So glad you joined us!
    XOXO, Nixie (Co-leader of the DONE Girls) emoticon emoticon
    3666 days ago
  • v TRAVELNISTA
    Buckle up those seat belts you are in for the ride of your life. This is a very supportive and motivational team. Our middle names are PYSCHED! We are like one big happy family in this team. Please jump in and out of our 50 Pound Challenge Chat Room whenever you can. Everyone is very friendly and can’t wait to get to know you!

    I am so happy you joined our team. Here’s to a new and healthier YOU!
    emoticon LET'S GET THE emoticon STARTED!
    3667 days ago
  • v TEDYBEAR2838
    emoticon emoticon emoticon to the 50# challenge team. emoticon to have you!

    A great time to get serious about reaching a healthier weight and lifestyle.

    emoticon on taking that first step.

    It's awesome to see you blogging already also.

    Blogging is a great way to get out some of the frustrations, talk to someone, get it down in black and white. Give it a try. . It can be fun and makes you more accountable. At least it does me. I did over 300 blogs last year. Only missed a few days. It can be funny, tell us about your day, good or bad, about how your food choices went, what you did for exercise, stuff like that. Does not have to be weight related all the time. Just things you are thinking about, questions you might have.

    Also using the nutrition tracker, it’s a VALUABLE Tool. It might take a bit of getting used to, but when you do, you can track your foods quickly and easily. It helps to see what we are doing so we can change things up. Keep doing that and making adjustments as needed.

    Do little things, little changes and eventually the big picture will look so much better. It's not an 'all or nothing' here on Spark People. We do really care, this is a great team, so jump right in and join hands with us as we strive to get a healthier lifestyle, one day at a time.



    Tomorrow – Have a Plan – Stick With It!

    Failure to plan is planning to fail.

    Let your new spark friends help and inspire you to be the best you can be!

    emoticon HAPPY emoticon from the one and only emoticon NEW YEAR emoticon

    3668 days ago
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