Tuesday, January 14, 2014
Week 1 was full of progress and success with the scale inching down 1.4 pounds!
This past week I discovered even more power in how positive thinking enhances plans that have been set in motion! This quote, on the surface, is pretty straight forward... "You can achieve anything you set your mind to", but the underlying goes a little deeper!
You can have an idea of what you want to accomplish, you can have a written plan of what you want to accomplish, you can have all the tools at your disposal, you can even set those ideas, plans and tools in motion, but until you believe you can, visualize it happening and see yourself as a result of what you are doing the mind can and will lead you astray!
My motto for this week is BELIEVE and ACHIEVE! I know what I want, I know I can achieve it and if my mind wanders to "questionables" I will confirm that achievement with the visual of having ALREADY accomplished said task!
This weeks overall goal is...
~Finish reading BFFM and implement a fully developed plan for 3 mths!
I've already begun executing in the areas of nutrition and fitness so as to not waste time waiting for the "right" moment, but look forward to a concrete plan with daily, weekly, 3 mth and long term goals!
~ Trail map goal ~ Stick to the fitness routine for the week! Reach my -500 calorie burn goal daily! I'm not just "interested", I am COMMITTED to action!
~ Compass goal ~ Time has a way of sidetracking nutrition goals for me! It's easy to not plan in advance which often leads to skipping meals! This week I will PLAN to be successful by not only tracking ahead of time, but preparing foods ahead of time so they're readily available! I will also enjoy a green smoothie each day for a quick, complete meal full of nutrient rich freggies!
~ Echo ~ My week 2 affirmations:
Self Reflection: I will take time for ME and not feel guilty!
Accountability: I will plan my meals in advance!
Fitness: I will stick to my workout plan!
Nutrition: I will eat breakfast everyday!
Accountability: I will stay in my calories range and hit macros daily!
~ Safety Harness ~ I have made my intentions known to my SP friends and family. I will share my successes, enlist their help when struggles are present, involve family in planning of dinner and make my fitness plan visible to my team thread and written on my "Goal Calendar" at home! If workouts aren't checked off (or posted with a here) they can feel free to question my execution!
With these goals set in place my hope is to see another 1.5 pound loss on the scale next WI!
SW Jan 6: 165.4
CW Jan 13: 164.0
GW Jan 20: 162.5
Off to CLIMB!
Saturday, January 11, 2014
A is for ABOVE and BEYOND...Does competition give you an extra push?
~~Far Beyond! I think competitive should be my middle name! LOL
B is for BLC rounds... Newbie?(first BLC round) Oldie?(1-3 rounds) Goldie?(long time BLCer)? Former BLC team(s)?
~~Longggg timer! Been here since Round 10!
C is for CHILDREN...you have?
~~ 2 DD's...DD1 20 just married on Sept 7th, with DGC 1 expected in July, and DD2 nearly 17!
D is for DOWNFALL...what's you're biggest temptation/excuse?
~~Skipping meals! I don't generally "get" hungry, so I have to plan to eat!
E is for EARLY Bird or Night Owl?
~~Both! So much to get done that I stay up too late and get up too early! Need to make sleep a priority, but I do my best thinking when it's quiet!
F is for FURRY FRIENDS...you have?
~~My 3rd baby girl...Cookie! She's an almost 5 yr old Bichon/Lhasa Mix!
G is for GROCERIES...what do you fill your cart with?
~~Anything around the perimeter of the store, lots of whole foods, lean meat! I love greek yogurt and protein powder! They are my protein staples, without them I'd never get enough!
H is for HOME...where do you call home?
~~Michigan, in the "Middle of the Mitten"
I is for INSPIRE...who or what is your roll model/inspiration?
~~I LOVE Bob Harper! and am inspired by all people who make this journey a lasting lifestyle!
J is for JOB...What do you do for a living?
~~Former Accountant, was a SAHM before taking a part time Summer job at a member only Resort around the corner from my home!, That has morphed into being assistant registration/store manager and nearly full time and year round position!
K is for KEEP IT SIMPLE...What's your healthy focus when short on time?
~~Meals - Planning them ahead to be prepared no matter what!
~~Fitness - Step ups or a quick spin on the treadmill!
L is for LOG...Do you use the Nutrition and Fitness trackers?
~~Love to log in both, but have been slacking with events of late! Such an eye opener and accountable way to SEE everything!
M is for MARRIED, Single, Involved?
~~Married to the most fabulous, supportive man for 21 years this past November!
N is for NAME...What's the meaning behind your sparkname?
~~Dawn, Sunrise, New horizon daily! It's a double meaning name...Rise N' Above the challenges to reach my goals, and when I've gotten there I will have Risen Above!
O is for OUNCES...How many ounces of water do you consume on a daily basis?
~~At least 80 ounces, some days as many as 110+...slacking here lately too!
P is for PRODUCE...How many fruits and veggies do you consume daily?
~~Gosh, I LOVE freggies...Incorporate them into almost all meals and snacks! Rarely less than 6 servings, sometimes as many as 12-15!
Q is for QUOTE...what's your favorite?
~~Many!! Love this...~~"The key is not to prioritize what's on your schedule, but to schedule your priorities! ~ Stephen Covey The other fav at the time can be seen in my signature line!
I also LOVE Ralph Marston! If you don't know him, you'll meet him soon! :D
R is for ROUTINE...Average number of days and minutes you exercise weekly?
~~Depends...About 60 minutes average, 5/6 days a week! Unless there's competition, then Heaven only knows! LOL!!
S is for STATURE...How tall are you?
T is for TIME...What time zone are you in?
U is for UNWIND...What is your favorite pass time or hobby?
~~Gardening and working outside! I love projects! Spending time with family doing fun, active things!
V is for VACATION...If you could travel anywhere, what destination would you choose?
~~First I'd travel back to England (near the London area) with DD1 since that's where she was born! Someday I dream of seeing Italy!
W is for WEIGHT WORKOUT...Do you follow a consistent ST program?
~~Unfortunately not as consistent as I should be! I KNOW the benefits, but I get bored! ST circuits are the way to go for me...Keeps things interesting and follows the "work smarter, not longer" rule! Just need to EXECUTE!
X is for "X" MARKS THE SPOT...What do you want to see happen these 12 weeks, other than the scale move?
~~I need to focus on structure and balance! With it I can accomplish what *I* need too!
Y is for YESTERDAY...Do you dwell on poor choices or allow them to push you forward?
~~Moments of weakness happen, it's what we learn from them that makes us strong, better informed and more determined! Accept, Acknowledge, Plan and Just Keep going!
Z is for ZERO...name one weight loss tool you couldn't live without?
~~HRM and running shoes for fitness! The step runs a close second place!
~~Blender for nutrition! I LOVE green smoothies!
Monday, January 06, 2014
7 DAY FORECAST - My Goals for the week, plan to achieve and steps taken daily
Goals ~ Eat breakfast within a reasonable time of waking
Plan ~ Track the night before to avoid not being prepared
M~ Done, T~ Done, W~Done, Th~???, F~???, S~???, S~???
TRAIL MAP ~ 10:00a M-W, Sa and 7:00a Th,F,Su has been designated as "workout" time! This will allow me to start my days with minimum fitness before work and still have time in the evening for an additional workout.
M~ Done (113 mins), T~ Done (70 mins), W~Done (30 mins), Th~??? (), F~??? (), S~??? (), S~??? ()
COMPASS~ Track the good, bad and ugly for a solid starting point!
M~ Done (1257), T~ Done (1370), W~???(), Th~???(), F~???(), S~???(), S~???()
ECHO - Repeat 5 positive affirmations daily
M~ Done, T~ Done, W~Done, Th~???, F~???, S~???, S~???
SAFETY HARNESS ~ Share daily Successes to Base Camp
M~ Done (8 glasses water, exceeded FM goal, meals tracked and in range)
T~ Done (8 glasses water, 10 mtn climbers, meals tracked and in range, exceeded FM goal)
W~ Done (10 mtn climbers, meals tracked in advance, visual created/displayed)
Make it count Monday~ Done (Blog action word reflection)
Tracker Tuesday~ Done (Update nutrition/fitness ranges)
Wellness Wednesay~Done (Create/display visual motivator)
Thoughtful Thursday~???? (Leave encouraging page comment for teammate)
Food Focus Friday~???? (Pantry/Fridge purge)
Hydration Station Saturday~???? (Start day with 1-8oz glass water)
Sodium Slasher Sunday~???? (Add sodium as tracked nutrient)
165.4 (inflated 4.8 pounds with new scale from previous)
Monday, January 06, 2014
Mindset ~ The difference between being "interested" or "committed" in accomplishing something!
**Over these 10 weeks I will "commit" to completing yet another run training session and participate in a race at completion!
Support ~ A layer of accountability in which people are made aware of goals and intentions! Actively acknowledging, supporting, providing feedback, suggestions and celebrating success Support is only available when you share and accept help!
I will advise my team and family of my goals and keep them informed of struggles along the way so they may help motivate me in my quest for consistency!
Visualization ~ Tools used as motivation to keep daily focuses/goals within eye's sight...AND...being able to SEE yourself as a finished product.
I will surround myself with visuals of each goal I set to achieve on a weekly basis, a vision board with mid term goals as a reminder of where I WILL be!
Acceptance ~ Knowing who you are at any given moment is just a stepping stone to who you are working to become!
I will accept the starting point, find success to celebrate daily and acknowledge I am a positive work in progress! Perfection is not necessary...There is no finish line!
Obstacles ~ Road blocks that make you get creative...improvise, adapt and overcome!
Only a perception of any given moment, I will find ways to turn obstacles into opportuntiy for growth by exploring the "true" reason an obstacle presents itself! Chances are most often obstacles are only a frame of mindset and excuse for lack of motivation and easily overcome with thought and determination!
Time Management ~ Committing to make yourself a priority and schedule YOU into days just as you would life's appointments!
This weakness will become a strength and spill into other areas of life as I work at making MY needs, goals and dreams an EQUAL priority, in addition to assisting others see and reach theirs!
Beyond Comfort ~ The willingness to take on tasks that challenge you mentally, physically and emotionally!
I will "commit" to incorporating ST on a regular basis, find creative ways to make it not appear so boring!
Stress Management ~ Finding ways to deal with unfortunate circumstances that do not hinder creating a healthy lifestyle!
Not easily frustrated or disappointed, but when moments arise, I will engage in physical activity to remove negative thoughts and turn focus to achievement!
Rewards ~ Predetermined "gifts" to yourself for reaching a milestone or achieving a set goal! Need not be monetary in relation, but something that makes you "feel" good!
I will develop a visual and list of rewards to celebrate milestone progress along this 10 week journey!
Thursday, November 07, 2013
Another week with a face SLAP from the scale! Have no idea what is going on with numbers this round, but it is frustrating to say the least! I've been in this situation before and know that stressing about it does not make the vision any clearer! The only option is to continue doing what I KNOW works and let the rest fall where it may!
This weeks focus is simply stated..."Hit the Mark"!
If I hit the mark with the following goals then I've left everything on the table!
3~SI6 workouts (Th, S, M) and 3~interval training days (F, Su, T)! No rest on Wednesday, just some FUNctional fitness yet to be determined! All ST/Interval days will need additional fitness added to hit...
minimum 500 calorie burn daily and/or 3500+ total for the week!
In range with not just calories, but macro ranges established where my body performs and responds best
10 glasses of water daily
A meal of JJ daily
Now..."IF" the scale decided to see things at my eye level, this "should" translate into my expected goal of -2.0!
Ready to come out swinging!
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