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Spring Daily Report (03/15/2019)

Saturday, March 16, 2019


Friday, March 15th, 2019

--- BODY COMPOSITION DATA ---
WEIGHT: 202.0
GOAL: 103.2 - 139.3
START (3/15/19): 202.0
TREND: 0.0

BMI %: 36.6
GOAL: 18.5 - 24.9
START (3/15/19): 36.6
TREND: 0.0

BODY FAT %: 47.2
GOAL: 14.1 - 31.9
START (3/15/19): 47.2
TREND: 0.0

FAT FREE BODY WEIGHT: 107.6 emoticon
GOAL: N/A
START (3/15/19): 107.6
TREND: 0.0

SUBCUTANEOUS FAT %: 40.9
GOAL: 18.5 - 26.6
START (3/15/19): 40.9
TREND: 0.0

VISCERAL FAT: 18.0
GOAL: 0 - 10.9
START (3/15/19): 18.0
TREND: 0.0

BODY WATER %: 36.2
GOAL: 45.0 - 59.9
START (3/15/19): 36.2
TREND: 0.0

SKELETAL MUSCLE %: 30.8
GOAL: 40.0 - 49.9
START (3/15/19): 30.8
TREND: 0.0

MUSCLE MASS: 101.2 emoticon
GOAL: 72.8 - 101.2
START (3/15/19): 101.2
TREND: 0.0

BONE MASS: 6.4 emoticon
GOAL: 5.0 - 8.0
START (3/15/19): 6.4
TREND: 0.0

PROTEIN %: 11.2
GOAL: 14.0 - 18.0
START (3/15/19): 11.2
TREND: 0.0

BASAL METABOLIC RATE: 1,424.0
GOAL: 1,542.0
START (3/15/19): 1,424.0
TREND: 0.0

METABOLIC AGE: 52.0
GOAL: 45.0
START (3/15/19): 52.0
TREND: 0.0

--- FITBIT DATA ---
STEPS: 15,494 emoticon
GOAL: 10,000
START (3/15/19): 15,494
TREND: 0

FLOORS: 2
GOAL: 10
START (3/15/19): 2
TREND: 0

MILES: 4.93 emoticon
GOAL: 3.5
START (3/15/19): 4.93
TREND: 0

CALORIES: 3,171 emoticon
GOAL: 2,424
START (3/15/19): 3,171
TREND: 0

MINUTES: 37
GOAL: 41
START (3/15/19): 37
TREND: 0

CALORIES IN: 1,540 emoticon
GOAL: 1,200 - 1,550
START (3/15/19): 1,540
TREND: 0

WATER: 116.9 oz emoticon
GOAL: 101 - 202 oz
START (3/15/19): 116.9 oz
TREND: 0

RESTING HEART RATE: 52 emoticon
GOAL: 45 - 60
START (3/15/19): 52
TREND: 0

HOURS WITH 250+ STEPS - 11AM to 7PM (9 HOURS): 7
GOAL: 9
START (3/15/19): 7
TREND: 7

SLEEP: 7h31m emoticon
GOAL: 6h00m - 8h00m
START (3/15/19): 7h31m
TREND: 0

------------------------
EXERCISE JOURNAL:
------------------------
8:04 AM - CARDIO STEPPING
- 7m06s
- PEAK BPM: 193
- AVG BPM: 171
- STEPS: 964
- CALORIES: 109
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 6/1/0/0
2:38 PM - CARDIO STEPPING
- 4m19s
- PEAK BPM: 211
- AVG BPM: 179
- STEPS: 447
- CALORIES: 64
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 3/0/0/1
3:42 PM - CARDIO STEPPING
- 8m22s
- PEAK BPM: 203
- AVG BPM: 178
- STEPS: 1,053
- CALORIES: 138
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 8/1/0/0
4:53 PM - CARDIO STEPPING
- 6m59s
- PEAK BPM: 201
- AVG BPM: 180
- STEPS: 906
- CALORIES: 110
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 7/0/0/0
6:14 PM - CARDIO STEPPING
- 2m59s
- PEAK BPM: 204
- AVG BPM: 171
- STEPS: 477
- CALORIES: 41
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 3/0/0/0
7:33 PM - CARDIO STEPPING
- 6m58s
- PEAK BPM: 209
- AVG BPM: 188
- STEPS: 1,162
- CALORIES: 115
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 7/0/0/0
9:25 PM - CARDIO STEPPING
- 7m30s
- PEAK BPM: 205
- AVG BPM: 185
- STEPS: 1,264
- CALORIES: 128
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 7/1/0/0
10:51 PM - CARDIO STEPPING
- 7m57s
- PEAK BPM: 200
- AVG BPM: 177
- STEPS: 1,149
- CALORIES: 129
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 7/1/0/0
11:44PM - CARDIO STEPPING
- 15m03s
- PEAK BPM: 214
- AVG BPM: 183
- STEPS: 1,795
- CALORIES: 252
- PEAK/CARDIO/FAT BURN/OUT OF ZONE: 14/0/1/0

------------------------

(GOALS>
--- GENERAL GOALS ---
- LOG INTO SPARKPEOPLE emoticon
- GET BONUS SPARKPOINTS emoticon
- EARN 50 SPARKPOINTS: 58 emoticon
- READ NUTRITION ARTICLE:
- READ FITNESS ARTICLE:
- READ HEALTH & WELLNESS ARTICLE: emoticon
- 8 Warning Signs That You're Losing Weight Too Quickly www.sparkpeople.
com/resource/wellness_arti
cles.asp?id=2346&page=2

- READ MOTIVATION ARTICLE: emoticon
- Where to Start if You Have 100+ Pounds to Lose www.sparkpeople.
com/resource/motivation_ar
ticles.asp?ID=2190

- FIND ONE RECIPE:
- POST SPRING DAILY REPORT:
- TAKE 10 MINUTES OF "ME" TIME:

--- FITNESS ---
- TRACK 10,000 STEPS: 13,680 emoticon
- BURN 1,000 EXERCISE CALORIES: 1,747 emoticon
- CARDIO 40 MINUTES X 5 DAYS A WEEK:
- DAY 1: 3/13: 41m35s
- DAY 2: 3/14: 65m25s
- DAY 3: 3/15: 67m13s
- DAY 4:
- DAY 5:
- 200 CARDIO MINUTES PER WEEK:
- STRENGTH TRAINING 30 MINUTES X 3 DAYS A WEEK:
- DAY 1: 3/13: 31m01s
- DAY 2:
- DAY 3:
- 90 STRENGTH TRAINING MINUTES PER WEEK:
- WALK OUTSIDE 30 MINUTES X 3 DAYS A WEEK:
- DAY 1:
- DAY 2:
- DAY 3:
- 42 TOTAL FITNESS MINUTES PER DAY: 67m13s emoticon
- 290 TOTAL FITNESS MINUTES PER WEEK: 204m54s
- 1,261 FITNESS MINUTES PER MONTH:
- 15,080 FITNESS MINUTES PER YEAR:

--- NUTRITION ---
- NO FAST FOOD OR CHIPS: emoticon
- TRACK ALL FOOD/WATER: emoticon
- MEET WATER GOAL: 116.9 emoticon
- MEET SLEEP GOAL: 7h31m emoticon
- STAY WITHIN CALORIE RANGE: 1,540 emoticon
- MEET CALORIE BURN GOAL: 3,171 emoticon
- HAVE A IN/OUT CALORIE DEFICIT OF 1,000: -1,631 emoticon

--- GROUP GOALS ---
SCARLET DRAGONS:
- POST IN THE DRAGON'S LAIR:
- 1600/800 CHALLENGE:
CARDIO: 426m44s
STRENGTH: 248m18s
FITNESS: 675m02s
- TRACK WEEKLY FITNESS MINUTES: emoticon
CARDIO: 173m53s
STRENGTH: 31m01s
FITNESS: 204m54s
- ANSWER QUESTION OF THE DAY:
------------------------
QUESTION:
------------------------
ANSWER:

------------------------
- COMPLETE FITNESS ITCs: 40/50
------------------------
SWING INTO SPRING: CARDIO HOEDOWN CHALLENGE!
Do cardio 5 days this week at your own pace.
------------------------
5 pts. for each day (Max 25 pts.)
Bonus: 25 pts. if you reach 60 minutes of cardio for the week. (Max 25)
Total possible = 50
Points: 15
Bonus Points: 25
Total Points: 40
------------------------
Day 1: 3/13 - 41m35s emoticon
Day 2: 3/14 - 65m25s emoticon
Day 3: 3/15 - 67m13s emoticon
Day 4:
Day 5:

------------------------
- COMPLETE NUTRITION ITCs: 25/25 emoticon
------------------------
SWING INTO SPRING: NUTRITION MONOPOLY CHALLENGE:
------------------------
1 pt. for each of 15 tasks done (Max pts. 15)
Bonus 10 for completing all 15 tasks. (Max pts. 10)
Possible pts. = 25
Task Points: 15
Bonus Points: 10
Total Points: 25
------------------------
Monopoly tasks:
1. emoticon Plan a day's meals.
- 3/13: Sirloin Kabobs w/Steamed Asparagus, mushrooms & Onions, Protein Bar, Cranberries & Figs,
- 3/14: Left Over Asparagus & Kabobs, Protein Bar
2. emoticon Eat a green veggie today.
- 3/13: Asparagus, Spinach
- 3/14: Asparagus, Spinach
- 3/15: Spinach
3. emoticon Just say no to junk food.
- 3/13: No Chips, Candy or Fast Food Today
- 3/14: No Chips, Candy or Fast Food Today
- 3/15: No Chips, Candy or Fast Food Today
4. Visit with your friends and/or family today.
5. emoticon Spice up your food.
- 3/15: Salsa
6. emoticon Eat your choice of fruit.
- 3/13: Dried Cranberries
7. emoticon Drink your 8 glasses of water today.
- 3/13: 117.8 oz
- 3/14: 113.8 oz
- 3/15: 116.9 oz
8. emoticon No added sugar today.
- 3/13
- 3/14
- 3/15
9. emoticon Eat your choice of freggie.
- 3/13: Purple & Yellow Onions
- 3/14: Crimini Mushrooms
- 3/15: Tomato
10. emoticon Give up 1 target food today.
- 3/13: Fast Food
- 3/14: Chips
- 3/15: Chips
11. emoticon Try a new recipe.
- 3/13: Got a new Air Fryer/Rotisserie/7 in 1 Multi-Cooker: Tried the rotisserie function. It was interesting figuring out the machine -- but Made Sirloin Kababs with Onion & Mushroom with the Steak. Various Spices.
12. emoticon Eat your choice of veggie.
- 3/13: Crimini Mushrooms
- 3/14: Onions (Yellow & Purple)
- 3/15: Crimini Mushrooms
13. Pamper yourself today.
14. emoticon Clean/clear a shelf in your kitchen.
- 3/13: Clearing out unnecessary kitchen appliances - definitely freed up quite a bit of room. Also checked expiration dates and reorganized.
15. emoticon Prepare a home cooked meal.
- 3/13: Steamed Asparagus w/Mushooms & Onions
- 3/15: Flax Tortilla w/Salsa, Mushrooms, Ham, Onion, Tomato, Spinach & Cheese in the air-fryer (still learning it)
16. emoticon Eat your choice of fruit.
- 3/13: Dried Fig Pieces
- 3/14: Dried Fig Pieces
17. emoticon Read at least one nutrition article.
- 3/14: www.sparkpeople.
com/blog/blog.asp?post=9_w
ays_to_use_chia_seeds
Why You Need to Be Eating Chia Seeds—And 23 Ways to Do It
18. emoticon Take 20 minutes to eat each meal today.
- 3/14: Purposely took a full half hour to sit down and eat w/o the benefit of electronic distraction
- 3/15:

------------------------
- COMPLETE DRAGON DARE:
------------------------
WEEK TWO - SCARLET DRAGON DARE: EXERCISE
Do at least 10 Fitness Minutes a day
------------------------
Wednesday (3/13): emoticon
- 41m35s Cardio
- 31m01s Strength
Thursday (3/14): emoticon
- 65m25s Cardio
Friday (3/15): emoticon
- 67m13s Cardio
Saturday (3/16):
Sunday (3/17):
Monday (3/18):
Tuesday (3/19):

Total days participated: 3
------------------------

- COMPLETE WEEKLY REPORT/WEIGH IN: emoticon
- WALK 5,000 STEPS PER DAY: 15,494 emoticon
- DO 300 MINUTES OF FITNESS ACTIVITIES PER MONTH: 675m02s emoticon
- COLLECT AFFINITY POINTS FOR TEAM:
POINTS:

BIGGEST LOSER SPRING CHALLENGE ALL TEAMS
- DRINK 8 CUPS (64 oz) OF WATER A DAY: 116.9 oz emoticon
- GET 8 HOURS OF SLEEP A DAY: 7h31m
- EXERCISE, STRENGTH AND/OR CARDIO 20 MINUTES 1 TIME PER DAY: 67m13s emoticon
- WALK 7,500 STEPS PER DAY: 15,494 emoticon
- COLLECT AFFINITY POINTS FOR TEAM: emoticon
POINTS:

2019 SPRING 5% CHALLENGE
- COLLECT AFFINITY POINTS FOR TEAM: emoticon
POINTS: 2

LOSING 100+ POUNDS WITH FRIENDS
- DRINK 8 CUPS (64 oz) OF WATER PER DAY: 116.9 oz emoticon
- LOSE 1 POUND PER WEEK: -1.6 emoticon
- WALK/MOVE 10 MINUTES PER DAY: 67m13s emoticon
- POST IN "LET'S TALK":
- EAT 5 FRUITS/VEGETABLE SERVINGS PER DAY:
- ANSWER QUESTION OF THE DAY:
------------------------
QUESTION:
------------------------
ANSWER:

------------------------
- WEIGH IN ON THE FIRST DAY OF THE MONTH:
- NATURE WALK/MOVE CHALLENGE (SHARE PHOTOS!):
WALK 1:
WALK 2:
WALK 3:
- TRACK TOTAL STEPS FOR MARCH:
- COLLECT AFFINITY POINTS FOR TEAM: emoticon
POINTS: 1

FITBIT USERS UNITE!
- EARN 500 SPARK POINTS PER MONTH: 1,142 emoticon
- WALK 5,000 STEPS PER DAY: 15,494 emoticon
- POST IN THE DAILY DISCUSSION:
- COLLECT AFFINITY POINTS FOR TEAM: emoticon
POINTS:

(CHALLENGES)
--- BIGGEST LOSER SWING INTO SPRING CHALLENGE ---
CHALLENGE WEIGHT GOAL: 195.13 to 184.86
STARTING WEIGHT: 205.4
WEEK ONE WEIGHT: 203.8
WEEK TWO WEIGHT:
WEEK THREE WEIGHT:
WEEK FOUR WEIGHT:
WEEK FIVE WEIGHT:
WEEK SIX WEIGHT:
WEEK SEVEN WEIGHT:
WEEK EIGHT WEIGHT:
WEEK NINE WEIGHT:
WEEK TEN WEIGHT:

TOTAL LOSS/GAIN: -1.6
TOTAL CARDIO: 426m44s
TOTAL STRENGTH: 248m18s
TOTAL FITNESS: 675m02s

------------------------
COMMENTS:
------------------------
Hopefully the re-vamped report will keep me on target with all of my goals. We shall see LOL


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