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Peak Performance Challenge (Jan 6-12)

Monday, January 06, 2014

emoticon to my "One Stop Shopping Week 1 Blog" - I will come back and edit this blog throughout the week to reflect all challenges and update as applicable.

emoticon 7-DAY FORECAST (Preparedness) - 25 points
Goal: Use trackers (Nutrition/Fitness) to solidify my commitment to taking accountability for the way I eat/exercise - record everything. Nutrition: Prepare/eat healthy meals (made from scratch/clean); and endeavor to stay within range. Fitness: 30-minute workouts 5x/week, 15-minute workouts 2/week. Use HRM to obtain accurate cardio readings.

emoticon TRAIL MAP (Fitness) - 25 points
Plan: Fitness (Cardio/ST): 30-minute workouts 5x/week, 15-minute workouts 2/week.
M - WATP 1-mile and 12-minute recumbent bike (30-minutes/145 calories)
Tu - Fat to Firm Workout (35-minutes)
W - 12-Minute Low Impact Cardio Workout, plus 3-minute mini-run in the house (15 minutes)
Th - 12-minute low impact cardio workout plus 3 minute indoor run, 9-Minute Seated Arm and Shoulder Workout, and 6-Minute Hips, Glutes & Thighs Video (Coach Nicole (30-minutes)
F - Recumbent Bike, Moderate (20-minutes)
Sa - Zumba, 60-minutes, Zumba Toning, 30-minutes (90-minutes)
Su - 40-minute walk (40-minutes)
Total - 260 fitness minutes

emoticon COMPASS (Nutrition) - 25 points
Plan - Track all nutrition (See tracker for results)

emoticon ECHO (Self Reflection) - 25 points
Plan: Write out on post-it and place on bathroom mirror, say out loud morning/night (minimum)
1. I will only eat healthy foods.
2. I will believe in myself.
3. I will motivate myself to exercise.
4. I will exercise even when I don't feel like it.
5. I will track every meal.

emoticon SAFETY HARNESS (Accountability) - 25 points
Plan: Daily post successes (small or large) to the Mountaineer chat.

emoticon THE SCALE
SW 198.2

emoticon MONDAY "LIFESTYLE ACTION WORDS" - 25 points
1) Mindset ~The way I think. I dont always think to my potential regarding "me" and let self doubt in. I tend to think hot/cold, in/out, up/down ... I neet to reqaluize a balanced mindset.
2) Support ~ People who help or challenge. I need a form of structure (a path to follow). I don't often ask for help. I do realize success in being challenged.
3) Visualization ~Seeing what isn't there. I have trouble with this. I don't know what I want to look like, but know I want to feel better.
4) Acceptance ~Taking possession. I need to take possession of and embrace who I am, every step of this journey, realizing that where I am at any particular moment is the right place if I am working at achieving my goals. Im wandering in this...Its a stumbling block, big time.
5) Obstacles ~ Things to overcome. I am my biggest obstacle at the moment, however, I am making right steps to avoid/overcome obstacles. Short term goals are keys.
6) Time Management ~ Scheduling. Making time for what is important - Fitness, nutrition, and overall wellness. This is a platform to spring to success.
Beyond Comfort ~Making myself vulnerable. Works in unison with Acceptance.
Stress Management ~Breathe in, breathe out.
7) Rewards ~Recognition. Small goals/milestones are worthy of notice and remembrance. I am working on identifying meaningful rewards to document my journey.

emoticon emoticon emoticon TRACKER TUESDAY - 25-ponts
Weight/Fitness/Nutrition trackers updated!

emoticon WELLNESS WEDNESDAY - 25-points
Updated my Sparkpage and computer desktop with motivation quotes - also set my computer start page as spakpeople.com (so when I turn on computer, Spark is there!) Also...as a reminder, U Cant Touch This www.youtube.com/watch?v=
otCpCn0l4Wo


emoticon emoticon THOUGHTFUL THURSDAY - 25-points
Left words of encouragement for teammates!

emoticon FOOD FOCUS FRIDAY - 25-points
Cupboards/refrigerator purged.

emoticon HYDRATION STATION SATURDAY - 25-points
Started day with 1-16oz GLASS OF WATER

emoticon SODIUM SLASHER SUNDAY - 25-points
I have always had sodium added to my tracker.


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Member Comments About This Blog Post
  • JOYSEEKER24
    I love how you set up your weekly blog. Everything all in one place! emoticon
    And emoticon on the weight loss!
    2651 days ago
  • MARYBETH4884
    When you Accept who you are at the moment that defeats the self doubt. That being said is easier than being comfortable with yourself. Self doubt is a problem for me too. We can conquer it together!
    2651 days ago
  • AVAMARIE62
    Jory, I think its great that you will be blogging your daily challenge here! Can't wait to see your updates! You are right, I too am looking for that healthy balance and now realize that things are not always black and white, gray areas exist too.
    Have a great week!
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    2651 days ago
  • 123ELAINE456
    Awesome Blog!!! Make it a habit with your exercising, tracking your food and following your weekly plan that you do each day. You Can Do It!!! Keep Pushing Forward!!! Go to Curves. That could help You too. When You accomplish a Goal buy Yourself something that you want and like. Find a Spark Buddy to workout with. Keep Sparking!!! You Will Make It!!! This Is The WTG!!!
    2651 days ago
  • RISENABOVE
    Honest reflection of where you are and what you're working towards! Remember... You don't have to see the BIG picture in detail to know where you wish to be! Life is a canvas...Splash a little paint here, add a few brush strokes there, blend some colors together, and before you know it the subject matter has developed into a complete masterpiece to be cherished! emoticon
    2651 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.