TOTCHIKO   60,614
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60,000-79,999 SparkPoints
 
 
At the starting line for the Katsunuma 10.2k race.










All they had left by the time I got my shirt was size XL!



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Striving for consistency...

I'm 30 and have been living in Tokyo for 6 years. I'm naturally pretty small, but I have a pretty severe lack of muscle that has driven up my body fat percentage. I would like to bring it back down to a level more appropriate for the life I want to live. I also have a strong interest in fitness, health, and nutrition, particularly in cooking and eating healthy, wholesome, natural foods.. and fitting dessert in there as well.

I have been a member of SparkPeople for over 4 years, and ...
I'm 30 and have been living in Tokyo for 6 years. I'm naturally pretty small, but I have a pretty severe lack of muscle that has driven up my body fat percentage. I would like to bring it back down to a level more appropriate for the life I want to live. I also have a strong interest in fitness, health, and nutrition, particularly in cooking and eating healthy, wholesome, natural foods.. and fitting dessert in there as well.

I have been a member of SparkPeople for over 4 years, and feel that I have a good grasp on what I need to do to make myself healthier. I generally do well sticking to my routine of exercise and healthy eating once I get it started, but I have problems getting back on track when life happens and that routine gets interrupted. I'm hoping to become more consistent even when things don't go as planned.
Read More About TOTCHIKO (Updated September 8)




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 current weight: 133.0 
 
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Member Since: 6/11/2007

SparkPoints: 60,614

Fitness Minutes: 81,730

My Goals:
2011 Goals:
*Increase functional strength, posture and flexibility
*drop under 30% bodyfat
*improve 5k & 10k time
*reach 21 kg of lean muscle mass

My Program:
Nutrition:
Currently aiming for 1550-1750 calories on a higher protein & fat, limited starch/grain plan with 18-20 hr fast days 1-2 times/week (IF).

Fitness:
Gym schedule:
M - Warmup + Rachel Cosgrove Weights
T - Group Kick + Bodyrock
W -Warmup + Rachel Cosgrove Weights / Group Kick
Th - Running outside + Bodyrock
F - Group Power
S - Running outside

1-2 rest days per week as needed.

10,000 steps outside per day when weather permits

Personal Information:
Height: 157 cm/5'2
Body fat: 32.3%
Lean muscle mass: 20.5kg
BMI: 22.7

Other Information:
Breakfast is my favorite meal of the day!

I love nutrition and cooking, and use whole, fresh foods whenever possible. I like doing things myself, and prepare most of the foods I eat (including all breads, yogurt, nut butters, granola, butter, etc) from scratch using healthy, natural, whole ingredients.

At least 90% of what I eat during the week is entirely unprocessed.

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Spa Visit
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Yoga Mat
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Peppers
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Umbrella
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ELAINEVDW

Fruit Smoothie
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GITARISUTO05




Member Comments:
ELAINEVDW
2/5/2011 7:13:02 PM

The Spark is pretty much exactly what I needed. I haven't been feeling very empowered to be healthier or reverse this weight gain. It's very motivational in that it makes everything feel like a small, easy step rather than a big, gigantic hurdle. That said, it's a fast & easy read and nothing you can't find on the website. I like the 28-day plan at the end as a quick, structured way to jumpstart a healthy lifestyle, but I'm pretty sure it's just an abbreviated version of Spark's stages.



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ELAINEVDW
2/2/2011 7:07:12 PM

"Compliance issues" -- I know what you mean! I'm always tempted to super-customize my plan, but I told myself that I was going to go back to Spark Basics. I realized that I had the most success when I first started SparkPeople, and that's when I was being good and doing lunges across the living room three nights a week.



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GITARISUTO05
2/26/2010 10:13:06 PM

Heya. Well, I'm back to organizing my eating habits since I found I gained weight :P Your program is working wonders with you, you look amazing, and i'll bet you feel great, too. Way to Go!

Comment edited on: 3/2/2010 1:36:26 AM

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CALIFOR127
2/12/2010 2:59:37 AM

Thanks so much for the advice on running! It's really come in handy. hopefully someday in the future I'll be running 5ks as well ;D Thanks for the inspiration!



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JIBBIE49
6/14/2009 9:58:53 PM

emoticon Happy Second Sparkversary emoticon

I'm so happy you stayed with this and didn't quit the way most of the others have who joined when you did. What an accomplishment!!

This next year, I know will be even better and you will get to that goal. emoticon



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