Saturday, January 18, 2014
PUT IN WRITING
I am going to lose at least 30 lbs and be healthier by Aril 9, 2014.
SPECIFIC AND MEASURABLE
30 lbs is the obvious measurement of my goal. In addition to losing the 30 lbs I want to be healthier and that can be measured by attaining a healthy body fat percentage, by increasing my cardiovascular endurance (run longer, lower resting heart rate, decrease in blood pressure) and getting stronger physically.
ATTAINABLE AND REALISTIC
Losing this much weight in this time frame should be doable for several reasons: my lifestyle (I workout daily and have a physical job and am willing to change my nutrition as necessary), I have done this in the past and know that I am capable, and I am being held accountable because people know that this is what I am working for.
All of this should be done by April 9, 2014. Shorter term, my goal is to workout every day and to get no lower than 6 hours of exercise each week. For nutrition, my goal is to make one more healthy choice every day, to eliminate "white" food at least 3 days every week and to eat no more than a serving a day on the days that I do eat some, to eat 5 servings of fruits and vegetables every day and to have a concrete nutrition plan written by February 1.
1. The only reward I really want from this is a sense of accomplishment because I have started many things and finished few. I believe that losing this weight will increase my confidence and I may be willing to try more things.
2. 30 lbs is significant because it is the weight that I gained after I started taking my latest medication. I think it will represent getting back on track and having accomplished that I know that this time I will have the motivation to finish what I started.
3. 30 lbs is also very visible. I have had people tell me they see differences and since I've gained back nearly half the weight I lost, I feel their compliments are undeserved. I think if I accomplish this then I will believe what they are saying and will be more satisfied with myself.
Behavior goal 1: I will eat 5 or more servings of fruits and vegetables daily.
Behavior goal 2: I will include strength training 2-3 times a week into my regular exercise and will increase the amount of weight used by 2-5 lbs every week.
Behavior goal 3: I will get at least 6 hour of sleep 6-7 days/wk for next 12wks.
Behavior goal 4: I will drink at least 64 oz of water daily.
Accountability: I will tell my family what I will do and ask that they hold me to it. I will participate regularly on the BLC 24 forums and share everything, my successes as well as my failures.
Rewards: I will use the 12 weeks of rewards that I set up for myself during the Pre Challenge.