MELJEFFREY
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2016
WORD: Joy
VERSE: Psalm 126:3 " The Lord has done great things for us and we are filled with Joy!"

GOALS:
Lose 13 pounds so I can go off cholesterol meds and avoid diabetes
Organize my home and remove piles of clutter

DECEMBER 2016 GOALS
1. Cardio for 50 minutes 5 x per week
2. Get good rest by going to bed by 10 on weeknights.

NOVEMBER 2016 GOALS
1. Log weight, fitness and food on sparkpeople.com daily
2. Get good rest by going to bed by 10 on weeknights.

OCTOBER 2016 GOALS
1. Log weight, fitness and food on sparkpeople.com daily
2. Heavy cardio 2x per week

SEPTEMBER 2016 GOALS
1. Adjust sleep schedule to get 7 hours.
2. Stretch either using morning stretch or yoga. DONE
3. Eat lighter dinners and stop nighttime snacking.
4. Monitor eating to stay under 150. DONE

AUGUST 2016 GOALS
1. Eat moderately while on vacation so I don't undo my weight loss. DID IT! Weighed same as before vacation :)
2. Eat lighter dinners and stop nighttime snacking DOING
3. Walk after dinner 3 times per week
4. To monitor eating to stay under 150. DID IT

JULY 2016 GOALS
1. To sleep 7 hours each night
2. To stop nighttime snacking that slipped in.
3. To eat 5 fruits and veg a day

MAY 2016 GOALS
1. Get 7 or more hours of sleep each night
2. Keep up habit of no nighttime snacking
3. Do some exercise 5 times per week.

APRIL 2016 GOALS
1. Log into Sparkpeople daily
2. Keep on with no nighttime snacking
3. Exercise 5 times per week.

MARCH 2016 GOALS
1. Do cardio exercise 5 times per week
2. Do strength training 3 times per week
3. Log into Sparkpeople daily

FEBRUARY 2016 GOALS
1. Log into Sparkpeople daily
2. Do cardio exercise 5 times per week
3. Do Yoga each morning
RESULT: Lost 1/2 pound!

JANUARY 2016 GOALS
1. Log into Sparkpeople daily
2. Do cardio exercise 5 times per week
3. Do Yoga each morning

NOVEMBER GOALS
1. Cut out junk food from home
2. Focus on building upper body strength to reduce neck soreness
3. Faithfully do cardio 5 days a week; especially be faithful to the gym.
Back on trask with sparkpeople.com

OCTOBER GOALS
1. Log into sparkpeople.com daily
2. Focus on building upper body strength to reduce neck soreness
3. track food on sparkpeople
GAINED: 2.5 pounds :(

SEPTEMBER GOALS:
LOST 4 pounds
1. Resume fitness plans-GYM 2x/week and 3 other days of CARDIO
2. Track food especially carbs

AUGUST GOALS:
I didn't weigh myself this month :(
1. Track food to stay in 145 carb range and calorie range; eat moderately so NO gain during vacation
2. Walk or gym at least 5 times per week

JULY GOALS:
LOST 2 pounds
1. Track food to stay in 145 carb range and calorie range - did not do
2. Cardio ex 5 days per week 1 hour - did not do

JUNE GOALS:
RESULT: gained weight
1. Track food faithfully - fell away
2. Exercise with cardio 5 days per week - not much
3. Stay in 145 carb and 1200 calorie daily range - stopped tracking

MAY GOALS:
LOST .5 pounds
1. Stay in 145 carb and 1200 calorie daily range
2. Track food faithfully
3.Attend Core Fitness and Cardio Kick Box class
4 Keep up routines despite distractions

APRIL GOALS:
RESULTS: Lost 0
1. Stay in 145 carb and 1200 calorie daily range
2. Track food in new diary faithfully
3. Core Fitness and Cardio Kick Box
4 Be peaceful with my family

MARCH GOALS:
RESULTS: Lost 2 pounds and the trend is better than a year ago.
1. Change diet- count carbs DOING
2. Track food in new diary DOING
3. Core Fitness and Cardio Kick Box DOING
4 Continue spending intentional time with my family DOING

FEBRUARY GOALS:
1. Meet with dietician to plan nutrition program I can really follow-DONE (Carb Counting!)
Track food in new diary DOING
2. Build strength in arms and abs thru CORE fitness Wed. & DVD Mon. & Fri. TRYING
3. 30 minutes or more of cardio 5 days a week FELL OF WAGON BUT TRYING AGAIN
4 Continue spending intentional time with my family DOING

REWARDS: new running shoes

JANUARY - lost 3 pounds!
JANUARY GOALS:
1. Meet with dietician to plan nutrition program I can really follow-SET APPT
2. Attend CORE fitness on Wednesdays and do DVD on Mondays & Fridays to build arm strength & abdomen
3. 30 minutes or more of cardio 5 days a week
4 Continue spending intentional time with my family
WEEK 1
Did #2 and #3 and #4
Lost 1 pound

WEEK 2
Setup appt with dietician
attended CORE and did DVD
did cardio
spent intentional time w/ family
Lost 1/2 pound

WEEK 3
2 real cardios, 2 half ones

WEEK 4
4 real cardios, back to CORE & strength DVD

REWARDS:
2 weeks in - foam roller and ipod armband
4 weeks in - food diary

2015 GOALS:
1. Lose weight so I can go off cholesterol medication
2. Build upper body strength so neck and shoulders are pain free
3. Invest in loving relationships with my family

DECEMBER GOALS:
1) 7-1/2 hours of sleep = in bed by 10
2) 60 minutes cardio 5 days a week
3) Track food
4) Build upper body strength through DVD or Core fitness 3x/week

NOVEMBER GOALS:
1) 7-1/2 hours of sleep = in bed by 10 (MUCH BETTER)
2) 60 minutes cardio 5 days a week (Still need to work on this)
3) Wean off of processed snacks (Did better-stopped having chips, nuts, salty snacks that tempt me in the house)

OCTOBERGOALS:
Reflection: this month was very hard to meet goals. Everything was up and running again- all volunteer stuff, girls' activities and 2 out of town trips for them. Now that the garden is put to bed, I will resume focus on health issues.
1) 7-1/2 hours of sleep = in bed by 10
2) 60 minutes cardio 5 days a week

SEP TEMBERGOALS:
LOST 4 pounds!
1) 7-1/2 hours of sleep = in bed by 10
2) Drink 75 oz. of water daily
3) Stretch or Yoga 5 mornings a week
4) 60 minutes cardio 5 days a week

WEEK 1: -1 pound!

AUGUST GOALS:
1) 7-1/2 hours of sleep
2) Drink 8 glasses of water
3) Stretch or Yoga 5 mornings a week

JULY GOALS:
1) 8 hours of sleep
2) Drink water
3) Stretch or Yoga 5 mornings a week

JUNE GOALS:
1) Follow spring into fitness plan

MAY GOALS:
1) Track food 2 times a week
2) CARDIO 4 days a week (class, dvd or walk)

APRIL GOALS:
1) Track food 3 times a week - Keep trying
2) CARDIO 5 days a week (class, dvd or walk)
WEEK 1 - DID IT! Did very well through Lent, then it got harder to keep focus.


MARCH GOALS:
1) Track food 3 times a week - Keep trying
2) CARDIO 5 days a week (class, dvd or walk) DONE


FEBRUARY GOALS:
1) Track food 3 times a week -HARDER THAN IT LOOKS
2) CARDIO 5 days a week (class, dvd or walk) ALMOST!

JANUARY GOALS:

1) Follow January boot camp plan w/daily 10 min. video
2) CARDIO 5 days a week (class, dvd or walk)
3) Kitchen is closed at 7:30 pm (no snacking)

DECEMBER GOALS:

12/1 start: 147.5

1) Stop grazing, start tracking food
2) CARDIO 5 days a week (class, dvd or walk)
3) continue water habit even on the road (tk laptop)

NOVEMBER GOALS:
11/6 start: 147.5
11/30 end: 147.5
1) Lose 3 pounds - no change
2) Exercise on Saturday and Sunday (walk or DVD)
3) Attend cardio kick box on Monday and CORE class on Wednesdays
4 out of 5 weeks!

OCTOBER GOALS:
10/1 start: 146
REWARD: trip to Worth the Wait
1) Lose 3 pounds - NO, gained :(
2) Do 15 min. morning yoga to build flexibility - not quite
3) Attend cardio kick box on Monday and CORE class on Wednesdays - almost!
SEPTEMBER GOALS:
Lose 3 pounds by:
9/1 - 150
9/24 - 146!

1) My nutrition goal is to eat healthier, less-processed food and eat within all my nutrition ranges 6 times a week. Specifically, at least 5 fruits/veggies, 8 cups of water, within calorie, carbs, fat, protein ranges.

2) My workout goal is 5-6 times a week.
3) Bless my family in words, thoughts and actions

AUGUST GOALS:
1) Put family first
2) Track food
3) Do some exercise daily
4) 10 minutes gardening daily

JULY GOALS:
1) Put family first
2) Creatively keep exercising CARDIO regularly despite summer schedule.
3) 10 minute gardening daily

JUNE GOALS:
1) Put family first
2) Do Cardio 5 times per week through the summer
3) 10 minute gardening daily

MAY GOALS:
1) Keep a positive attitude without complaint in mind or out loud
2) Put family first
3) Cardio exercise 5 times a week
4) 10 minute gardening daily

APRIL GOALS:
1) Put family first
2) Lose 3 pounds - LOST 1/2 POUND
3) Cardio exercise 5 times a week - 3 TIMES PER WEEK
4) 10 minute gardening daily

MARCH GOALS:
1) Put family first
2) Lose 3 pounds
3) Follow NEWO plan

FEBRUARY GOALS:
1) Put family first
2) Lose 2 pounds
3) Track food

January Goals:
1) Lose 2 pounds
2) Complete Fitness boot camp

DECEMBER GOALS:
1) Maintain or lose 2 pounds DID IT!
2) Walk on Saturdays
3) Cardio on Mondays and Wednesdays even if Gym is closed. (30 Day shred or Gym or Walk)

November Goals:
1) Lose 3 pounds -
2) Complete the 5K Your Way Walk/Jog Plan - DID IT!!
3) Fit in cardio exercise 5 times a week no matter how small - not quite

October Goals:
1) Lose 3 pounds - DID IT!
2) Complete the 5K Your Way Walk/Jog plan
3) Do the 5K @ Oceana on 10/17-DID IT!

September Goals:
1) Lose 3 pounds-DID IT!
2) Do 15 min. morning yoga to build flexibility-DID IT!
3) Attend CORE class on Monday and Wednesdays-DID IT!

August Goals:
1) Lose 3 pounds
2) Follow the 5K Walk/Jog plan-Finished 2 weeks
3) Finish Ms. P's baby quilt - DONE!


Member Since: 4/13/2007

Fitness Minutes: 70,346

My Goals:
2013 - November
To lose 10 pounds to avoid diabetes medication.


My Program:
1. Drink 8+ glasses of water

2. Exercise daily especially weekends (CORE class Mon/Wed; 5K walk/jog plan Tues/Thurs

3. Do 15 min. morning yoga to build flexibility



Personal Information:
"From the fullness of grace we have received one blessing after another." John 1:16
Motivation is what gets you started. Habit is what keeps you going. Jim Ryun


Other Information:
Chocolate cake is nothing but devil's food!

"Rely on structure, not motivation to exercise." From You Younger Next Year


"Deep within man dwell slumbering powers; powers that would astonish
him, that he never dreamed of possessing; forces that would
revolutionize his life if aroused and put into action."
- Orison Swett Marden




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