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Introduction Text 2013 Winter Into Spring 5% Challenge Committment: Lose between 10 - 16 pounds by April 20th 2013 ********See action plan in the side bar*********** ############################ "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." ############################ ****PROGRESS TRACKER************* Start Date: June 10, 2012 Area,,,,...Start......Current......Loss BMI:.......40.9..........33.1.......7.8 B/Fat:......43.5%........41.0% .......2.5% Waist:.....40.5..........37.0........3.5 Weight:... 245.0 ....199.0....46.0 lbs Updated 3/20/2013 **************REWARDS*************** #1 = 10 lbs ... Pedicure/ Manicure #2 = 20 lbs ... Celebratory nite out with hubby #3 = 30 lbs ... New pair of shoes #4 = 40 lbs ... New pants and shirt #5 = 50 lbs ... Weekend getaway #6 = 60 lbs ... A day retreat to one of my favorite fun spots #7 = 70 lbs ... New Hairdo #8 = 80 lbs ... bracelet #9 = 90 lbs ... A new wardrobe in my new, smaller size! #10 = 100 lbs(final Goal) ... Trip to Jamaica!

Long Term: Achieve and maintain: 1. BMI = 20 - 25 2. Body Fat = 21 - 25% 3. Waist ... less than 35 in 4. Weight ... 145 - 150 lbs Monthly: Move down: 1. BMI ......... 2 points 2. Body Fat .... 2% 3. Weight .... 4 - 6 lbs Weekly: 1. Lose at least 1 lb 2. Plan/prepare weekly meals and exercise 3. Do at least 300 min of fitness activities Daily: 1. Practice portion control 2. Drink at least 8 cups of water 3. Track nutrition and workout. 4. Get at least 7 hours of sleep nightly

NUTRITION: 1. Eat between 1200 and 1550 calories daily 2. Eat protein with every meal 3. Eat starchy/simple carbs earlier in the day; only fibrous carbs after 5pm. 4. Eat the recommended number of servings from each food group 5. Break daily calorie intake in the ratio - Carbs 45%, Pro 35% and Fat 20% 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: Total Body (40 - 60 min) x 3/wk Motivation: 1. Read at least one motivational article daily 2. Reward myself for goals met





Add a Link Jen New Jersey (Eastern Standard Time) *** BLC21 *** Team ... Golden Phoenix Rank ... Fiery Phoenix BLC21 SW = ?? BLC21 GW = 200 ****************** “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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