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Introduction Text Here we go again ... another 'start over'! In the words of Jimmy Dean ... “I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” The preceding quote and those that follow below are among the things that help me to climb back on board whenever I am knocked off my feet by the rough tides of life. "When things go wrong as they sometimes will; When the road you're trudging seems all uphill; When the funds are low, and the debts are high And you want to smile, but have to sigh; When care is pressing you down a bit- Rest if you must, but do not quit. Success is failure turned inside out; The silver tint of the clouds of doubt; And you can never tell how close you are It may be near when it seems so far; So stick to the fight when you're hardest hit- It's when things go wrong that you must not quit." ~ 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." ~ Unknown "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 ***************PROGRESS TRACKER**************** Area.............Start..........Current...........Loss BMI:..............41.60...............41.60........00.00 B/Fat:.............. 46%..............46% .........00.00 Inches:.........00.00 .............00.00 .......00.00 Weight:............ 260 ...............260........00.00 **********GOAL TRACKER********************** Mini Goals: BMI ~ SBMI =43.4... 04/10/10 #1 = 41.0 #2 = 39.0 #3 = 37.0 #4 = 35.0 #5 = 33.0 #6 = 31.0 #7 = 29.0 #8 = 27.0 #9 = 25.0 Body Fat% ~ #1 = 46.0... 04/10/10 #2 = 43.0 #3 = 40.0 #4 = 37.0 #5 = 34.0 #6 = 31.0 #7 = 28.0 #8 = 25.0 Weight ~ sw= 260 lbs ... 04/10/10 #1 = 250 lbs ... 06/19/10 #2 = 240 lbs #3 = 230 lbs #4 = 22o lbs #5 = 210 lbs #6 = 200 lbs #7 = 190 lbs #8 = 180 lbs #9 = 170 lbs #10 = 160 lbs #11 = 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: *** For meeting mini goals *** (To be determined) #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 #11 = 110 lbs(final Goal) ...

Long Term: Achieve and maintain : A) BMI ......... 25 B) Body Fat .... 24% C) Weight ...... 150 lbs Monthly: Downward movement in: A) BMI ......... 2 points B) Body Fat .... 3% 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

NUTRITION: 1. Eat between 1600 and 1850 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 "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 to success. Those words are yes and no. undoubtedly, you have mastered saying yes. So practice saying no. Your goals depend on it! - Jack Canfield
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