RAMPING UP FOR 2019 FALL 5% Challenge Community
Wednesday, September 18, 2019
Dare I plan after all the bumps in the road I've had for the past 5 months? Well I MUST! This is pretty much a revamp of what I did for the Summer Challenge, so you may not want to read it if you waded through the previous one. I've made some adustments for my limited mobility right now. I'm doing this mostly for me.
1) INFORMATION & BLOG:
Will do my best to return to blogging with some regularity. I find it actually very helpful in keeping focused and keeping my mind clear.
2) EXERCISE PLAN:
At the moment I'm still pretty immobile from the car wreck, and I've not recovered nearly as fast or completely as I anticipated. I typically try to keep my daily Fitbit step count at 8,000/day (just because that helped me maintain my 2014 weight back when), but when healthy, it's usually more than that. Right now, though, I'm having to take it really easy and not push anything. One day I almost made it to 6,000. That was huge for me.
My daily plan is:
- Gentle walking video for 15 minutes.
- 4 Minute Menopause exercise routine (Lucy Wyndham-Reed; love her!)
- 20 minutes strength 3/times week
- Daily stretching
3) HEALTHY EATING AND NUTRITION PLAN:
Switched to DASH plan (and joined that team, too), since my husband is pretty much accepting that right now. A bit excited about that. (See my updated Spark Page for further details)
4) UPDATE YOUR SPARK PAGE:
I updated my Spark Page for the Summer challenge.
5) WIN TODAY CHECKLIST:
My schedule depends a little on what's going on with Hubby. I usually wake up about an hour before he does, which makes my day go better. If not, it can get a bit interrupted and squirrely. LOL! And, being involved in ministry, nothing is ever 100% consistent. Generally speaking, this what my check list looks like:
- Wake up
- Make pot of coffee
- Eat fruit (am hunger buster), take meds with 1st glass of water
- Sync fitbit for hours of sleep and previous day's steps
- Morning devotions, puzzle, and agenda planning with coffee
- Take/record blood pressure
- Login to Spark
- Fill water bottle and drink throughout day
- Exercise/update & record in mini-health journal
- Post in Spark Teams
- Shower, dress, prepare for day
- Breakfast with Hubby (in Mexico, that's mid-morning)
- Marriage Devotional with Hubby
- Daily duties (right now it's mosty office work that I can tolerate, but always varies greatly on whether it's a ministry day, office day, or our "weekend" day)
- Plan for and prep for main meal
- Nutrition tracking after each meal if possible
- Evening with Hubby
- PM exercises/relaxation
- Update mini-health journal totals
6) WIN TOMORROW CHECKLIST:
Prepare you own WIN tomorrow checklist to help you plan for success the next day.
Coffee pot ready & meds ready
Get water bottles ready
Have healthy meals and snacks p;anned for tomorrow
Have workout clothes and sneakers out of bedroom and ready to go before Hubby is up
Bedtime 10 PM
1. SANCTIFY AND HONOR THE BODY MY CREATOR GAVE ME; TAKE 9 MONTHS TO RESTORE A HEALTHIER ME
2. HAVE MORE ENERGY
3. ENJOY LIFE WITHOUT BEING SELF-CONSCIOUS
4. BE CONFIDENT IN MY APPEARANCE
5. TO JUST GET DRESSED IN CLOTHES THAT FIT RIGHT ALL THE TIME; NOT STRUGGLE WITH IT
6.. SERVE OTHERS BETTER (OUR WORK IS SERVING; AND I WEAR OUT TOO EASILY)
7. ELIMINATE MEDICATIONS
8. BE ACTIVE RIGHT UP UNTIL MY LAST DAY OF LIFE
9. BE AN INSPIRATION TO MY FAMILY
10. BE THE LIGHT OF MY HUBBY'S LIFE; THAT HE ALWAYS BE PROUD TO CALL ME HIS
8) TRIGGRS AND RED LIGHT FOODS:
My triggers are – anything smooth and creamy--ESPECIALLY IF IT'S SWEET. So, my biggest trigger is ice cream, but it can also be pudding, chocolates, Shipley's melt-in-your-mouth doughuts, mashed potatoes with gravy, sweet rolls, hot rolls . . . smooth and creamy. Oh, yeah!
Plan - I've discovered that drinking lemon water almost immediately rids me of the craving for sweets, so that's become a routine for me. I've somewhat trained my husband to keep his personal stash out of my sight. IF I need to make desserts (which I do less and less), I try to be sure to take it somewhere and leave any leftovers there OR send it home with our guests. I "pretend" that what my husband has to snack on doesn't actually exist. Sometimes this helps me more than others.
My positive behaviors – I keep options available--a low-calorie yogurt, flavored tea, or something to sip on that is healthy. I've also recently found some apps with some deightful recipes to try that don't trigger--but give me a pleasant satisfaction instead.
I come from a rich German Mennonite background . . . generations of bakers and people-pleasers. My specialties are pies and cakes and decorating cakes, and I've done it for years to serve others. I'm learning to release that. It's not healthy for me, so I'm doing less and less of that.
What did you learn from doing this assignment? Have a plan. ALWAYS HAVE A PLAN!
3 reasons/excuses on why your lifestyle (diets and exercise) plans have not been well executed in the past.
Honestly, my lifestyle has a lot of challenges.
1) We live in a foreign country where a lot of the "dietary helps" are not available.
STRATEGY: I've learned out to manage, to make CopyKat stuff, and this trip back Stateside i've actually discovered that some of my FAVES are NOT available in the USA! Flexibiity is the key word. Just keep at it!
2) And to farther complicate that, we work with a people group within Mexico which has it's own set of yet DIFFERENT meals, customs, etc. A lot of them are completely ignorant to the affects of fat, high cholesteral foods, etc. And . . . it's extremely rude to NOT eat what they serve you. So . . . it's easy to just give up some days and go with the flow.
STRATEGY: I try to be part of the education process, and I often tell them it was so delicious that I'd like to take some home instead of eat it all now--just too full. It dodges the offense, and leaves me in control.
3) Also, until very recently my husband's attitude has been that he'll eat whatever he wants--would rather die happy than do without what he loves. And . . . . he expected me to make those things. Well, I can fall down that rabbit hole right with him, but I know I can't allow that to happen. So, it's been this give up, start over, swim upstream, and then give up again when the current is too strong. (He's pretty much backslidden with his efforts now that we're Stateside recuperating from the wreck--we stay with a friend--have a bedroom--and that closet is FULL of his stash . . . THE STRUGGLE IS REAL!!!
STRATEGY: I'm learning how to educate him without pushing him. He'll read an occasional article I e-mail his way, and he's feeling better as he makes some changes. He's even started walking some--though not with me.
What's different now? My success in 2014 helped me realize that I just have to make my own choice and do everything I can for me. And, now, he's started being more concerned about his own health, so he's cooperating with tme more. YEAH!
I've known for a while that we often fall back into old habits when we're bored or tired. And it can be all of that. What's so delightful now is that there are apps for our phones and all kinds of things that give us fresh ideas. And I'm LOVING IT! Even Hubby is liking some of the meals I'm coming up with! So . . . that's what I'm focusing on doing differently--DOING THINGS DIFFERENTLY! TRYING NEW THINGS! In the past I want to have a month's menu scheduled out . . . but why? Why not just do it right now . . . a surprise . . a switch! I can get so stinking boring with my schedules and lists. FUN WILL KEEP ME GOING!
DO THINGS NEW. DO THINGS FUN. CHANGE THINGS UP. SWAP THINGS OUT! THIS GIRL'S GONNA' HAVE FUN!
10) WHAT SPARK CATEGORIZES AS EXERCISE:
Look for things you may already be doing that you are not including in your exercise.
Over 110 Cardio Workout Ideas - Limitless Options for Aerobic Exercise
Reference Guide to Aerobic Exercise
Family Fit Together
11) TRACKING PROGRESS WITH BODY MEASUREMENTS: (am going to try making it a Friday habit)
Body measurements can be a useful way to track your progress. Many times you'll see a loss of inches even if the scale isn't moving. These are important Non-Scale Victories (NSV). To ensure accuracy, measure in exactly the same place and under the same conditions each time. Here are some instructions and tips to help you.
How to Take Body Measurements
Then record your Measurements on this page. These measurements are private, only seen by you.
Remember to hit the 'Save Measurements' button at the bottom.
Estimated Body Shape
Waist-to-Hip Ratio (WHR) Calculator - Your waist to hip ratio is an important wellness measure. It is a a quick and easy way to estimate body composition and describe body proportions. It reflects the degree of abdominal obesity a person exhibits. We will each work on improving our measures.
For more information
Body Mass Index - measures weight in relation to height. When you click the link below you will see you current BMI. Note where you are relative to a healthy BMI.
12) KNOW YOUR NUMBERS: (I will calculate this when challenge begins)
First day of the 5% Challenge: Saturday, July 6th weigh in (record weight on your team page)
Last weigh in for the 5% Challenge: Saturday, August 31
A) How many pounds will you lose to achieve your 5% weight loss?
To calculate your 5% (example):
Current weight X .05 = ________ pounds (the amount of weight needed to meet 5% goal)
Current Weight - (minus) ________ (5% answer from above) = ________Target Weight
By When: August 31, 2019
Example 199.9 X .05 = 10.0 pounds (5% goal)
199.9 - 10.0 = 189.9 pounds (target weight)
Weight Progress: Example
Current Weight: 199.9 pounds
Target Weight: 189.9 pounds
By When: August 31
B) Please update your in Start/Food, Fitness & Weight Tracking/Edit Goals/Weight
(Edit Goals button under Exercise button), Set Your Weight Goal for this challenge
Food, Fitness & Weight Tracking
Then click on 'Save my changes'.
C) Please update your Calories to Burn This Week (Exercise Plan)
My Trackers/Start/Edit Goals (under Track Fitness button)
Complete your Edit Fitness Goals and remember to hit 'save' which will take you to the Track Your Fitness screen. Scroll down and you will see your weekly exercise minutes and calorie burn.
You may want to check this to estimate calorie burn
After you update your weight goal and date, and your exercise plan, your daily calorie requirements are automatically updated.
D) Now in Start/Calories In & Out
Calorie Goal 1460 – 1810
Minus Eaten Today - 0 Equals Calories
Remaining Today 1460 - 1810 Calories
Burned This Week/Weekly Goal 1550 / 3300
Goal to go from 200 to 190 by 08/31/2019
5% Challenge Commitment - Plan
So with 60 minutes daily exercise (from fitness plan), and eating between 1,460 - 1,810 calories a day, I will lose 10.0 pounds in 8 weeks.
You may wish to include this on your Spark Page.
13) BEFORE PICTURE: (UGH!)
We have done activities to help track our progress. Let's do one more for a Non-Scale Victory (NSV) - take a before picture this week and if you like you post it on your page. At the end of the challenge take another picture so you can see the difference 5% makes. Thinking of that future picture can help you visualize your success.
Save the outfit so you can wear it in your AFTER picture!
14) LIGHT YOUR FIRE! (**SOME FARTHER REFLECTION REQUIRED ON THIS ONE**)
Motivational Thoughts, Quotes, Scriptures
Prepare yourself for success by having the words that will move you to action and keep you on track for the 8 Weeks of the 5% Challenge.
What can you tell yourself every morning that will give you a sense of purpose for your day?
What can you tell yourself when you are thinking of skipping a walk or a workout?
Is there something you can tell yourself when you are reaching for that second helping or that cookie?
Develop a mindset to help you succeed in this Challenge. If you do not already have the right words to help you keep on track consider some of the ones here on Spark. Share and save your favorites for instant motivation any time! Print them off or put them on your page or in your blogs if you wish. There are hundreds to choose from.
Let's get ready to get our heads into the Challenge and be ready to lose 5% of our body weight. We can do it!
15) ARE YOU PREPARED TO REACH YOUR GOAL?
I'm fairly confident, but am still struggling with my pain levels. I guess the next few weeks should reveal some things (due for another CT scan on the 8th). Best blessings to all who are joining us in this up-and-down ride. We just have to remember that when we take 3 steps forward and fall back 2, we're still 1 step farther ahead than we were before. It's not about being perfect; it's about setting our minds to the task!