BLC 16 - Week One Challenges - Notes and Responses
Monday, September 10, 2012
Week 1 (September 9 - 15):
***NUTRITION: Track ALL food eaten each day this week
My tracking habits are pretty well entrenched, but it is always good to have an extra reason to be meticulous and refocus on measuring!
***FITNESS: Create a fitness plan/schedule
I can’t believe this is the first time I’m actually putting my different workouts onto the calendar, but I now have time blocked out for strength training scheduled for Mon, Wed, and Fri, and Cardio (my C25K workouts) scheduled for Tues, Thurs, and Sat. I also have some bonus elliptical time and stair climber time in there because I know cross-training is important since I’m a runner now. ☺
My concern at the moment is that I’m having some foot/ankle pain and between my workouts and my dog-walking obligations, I’m worried about it. I’ve taken some time off of it – doing only non-impact cardio – and that seems to improved the situation remarkably. In fact, yesterday morning I did an accidental 10K hike without that specific pain rearing its head (I was just in general all-over why-am-I-out-in-the-middle-of-
the-prairie style pain). I know that my dog will go crrrazy without getting his exercise, and I also know that my weight loss comes first. Hopefully the ankle will hold up.
***MOTIVATION: Write a letter to yourself to be read at the end of the BLC (include goals and the steps you will take to reach them; also congratulate yourself for completing the BLC)
It’s been ten weeks and you just finished your BLC challenge! You’re stronger, mentally and physically, and you’ve lost weight. But the great thing is, you stuck with this challenge, and you committed to this change. You are doing it! I am so proud of you and how far you’ve come.
Goals and Steps:
- Fitness: Continue with the new C25K plan, cross-training on elliptical and stairs, and strength training. Try something new each week. Participate in the Halloween virtual 5K and be ready for the Turkey Trot 5K on Thanksgiving
- Nutrition: Continue tracking and sticking to calorie count. Get 5+ servings of vegetables each day and try one new recipe each week.
- Motivation: Continue journaling and participating on SparkPeople communities. Try one new motivation tactic each week. Get my husband to do one workout.
If you stick to the plan above, you’ll probably lose around 20 pounds! Isn’t it nice to be in Onederland at Thanksgiving!?!
***BONUS: Drink 8 cups of water each day
I’m already drinking 8, but I think I need to look into exactly how much more I should be drinking when I exercise. I get the feeling I’m dehydrated a lot of the time.