My Contract With Myself
Tuesday, June 07, 2011
Yesterday I blogged about Dr. Phil and contracts and decided to make a contract with myself. This may not be for everyone, but it really helps me nail down what I want to accomplish and how I'm going to do it. It does make me feel accountable to myself. I do hope that someday, so much of what I'm doing will become ingrained in me so that it is second nature and I won't HAVE to have a contract (or at least, not for this stuff) but for now, this is what I have to do. I have some fine tuning to do. I need to be more specific in certain areas, less in others, but this is a good place to start. (I did this in a Word Doc and cut and pasted, so indentations etc. didn't come across well.)
Contract with Myself
Duration: Start: 6-7-11. End: Lifelong ( To be renegotiated at 30 day intervals when necessary)
I need a concise, written plan for why, what, when and where so I can get where I want to go. This will help to hold me accountable for that plan. This is something I can review regularly. The beautiful thing about SP is that I can track all my activities on the site, without having to create a spreadsheet or “to do” list externally.
I would like to achieve optimal health and increase my longevity to gain more enjoyment out of my life. I would like to “feel” better, but not just from a health standpoint. From the physical side, I would like to have more strength; I would like to stop being tired from minor exertion. I would like to have energy to spare. Mentally, I would like to be sharper and improve my memory. Emotionally, I would like to have more self confidence and self esteem, and I would like to have enough “extra” so I can be the person I used to be…generous and giving. I would like to have more gumption. Finally, I want to look great. Not “great” for a woman my age, just “great” period.
With that in mind, my health goals (which I believe will lead me to my other goals) are as follows:
1. B/P reading of 130/85 (systolic/diastolic) or better.
2. Resting pulse rate of 70 or better (to be re-evaluated as fitness level improves.)
3. Fasting blood glucose levels below 100 mg/dl.
a. LDL: 129 mg/dL or better
b. HDL: greater than 40 mg/dL
c. Total Cholesterol: less than 200 mg/dL
d. Triglycerides: 150 mg/dL or better
5. Weight of 135 or lower (to be re-evaluated as fitness level improves – muscle weighs more.)
6. BMI of 24.9 or lower (to be re-evaluated as fitness level improves.)
7. Body fat composition of 25% or better (to be re-evaluated as fitness level improves.)
What I will do to accomplish above:
1. Eat between 1200 and 1500 calories per day. No less, no more.
a. Avoid processed foods.
b. Eat whole, raw foods where ever possible.
a. Cardio 3X per week for 60 min total, minimum.
b. Strength training 3X per week, core, upper body, lower body.
c. Be more active all the time.
i. Ex: walk instead of ride where ever possible
ii. Take the stairs instead of the elevator where ever possible and safe
iii. Hide the TV remote
iv. Take “as long as you’re up” out of your vocabulary
3. Get 7 hours of sleep daily, minimum (try for 8.)
4. Drink 8 glasses of water per day.
5. Accumulate a minimum of 20 SP daily (see blog titled “A Funny Thing Happened On the Way to My Sparkpoints.”
6. Blog 3X per week OR write in journal.
7. Meditate 15 minutes minimum every day.
8. Get the results from the last physical I had and post the results on my tracking page.
9. Plan to do a follow up within 6 months (dependent on what insurance will allow for “wellness” exams, new insurance company and not signed on yet.)
1. Under or over calorie intake – follow automatic meal plan on SP rather than creating your own for a 1 wk period.
a. This will “train” you to make better food choices and will be a penalty in that you might have to eat something you don’t care for (too bad) and you will definitely have to shop for some foods. This will take away your flexibility for that week.
2. Don’t hit exercise min requirement – extra exercise the following day or day after (depending on which exercise missed, you need to leave a day in between strength training.)
a. You may have to get up earlier than normal to fit in extra exercise.
b. If you miss out on cardio, you will have to do something you don’t like (stationary bike for example, or rowing machine.)
3. If you don’t get enough sparkpoints in a day, you will be required to make up the miss within the week plus an additional 20 points.
4. If you miss on any of the following: sleep, water, meditating or medical indicators, the penalty is in what you have done to yourself.
Bonus Rewards along the way:
1. For every 10 lbs lost, treat yourself to a pedicure.
2. For every 20 lbs lost, treat yourself to a manicure and pedicure.
3. For meeting all daily goals for one week, take an hour or two to do nothing.
4. For meeting all your daily goals for one month, get a massage.
Note: Due to recent orthopedic surgical procedures, will have to get clearance from doctor before beginning exercise program. Thus far, I have been cleared to “walk” slowly on treadmill for 15 minutes max or until it hurts, then stop immediately.