Tuesday, January 21, 2014
Overall Goal: To lose weight and improve my nutrition and fitness during BLC24
Specific: I will lose 6 lbs
Measurable: In addition to the weekly required BLC24 weigh-in, I will take body measurements to track losses that may not show on the scale
Attainable: With continued emphasis on fitness and good nutrition, banning any
health issues, .5lb each week should def be a do-able goal for me
Realistic: While I am tempted to set a higher loss number, with my weight loss track record, I elected to shoot for a number which is actually possible to achieve
Timeline: I plan to lose .5lb each week thru April 2, 2014
Behavior Goals to support my SMART Goal:
1. Drink at least 8 glasses of water every day – at least 4 before the noon hour
2. Prepare a weekly meal plan and STICK TO IT at least 5 days a week
3. Perform cardio exercise 5 days a week, 30 mins a day – push my limits
4. Perform ST exercise 3 days a week, 20 mins a day – push my limits
5. Celebrate my successes and share my stumbles in the TJT Chat Thread
I have here informed my BLC24 Tenacious Jungle Tigers team as well as any in the Spark community who elect to read this. Also, my husband has signed up to inquire regularly as to my progress and has promised a very stern look when I stumble 8-) On another front, I have begun attending my DD’s gym on Friday mornings and we are both holding each other’s nose to the grindstone.
Not a real reward fan – only cause I can’t think of a thing to want (DH takes VERY good care of me) and, really, the weight loss and improved health is the real reward…….perhaps, a new bathing suit – one that doesn’t have a skirt to mask my girth…yeah, that… .
Wednesday, January 15, 2014
For the first week of the BTS 1st Qtr Challenge, my overall goal was to get myself organized so I might get the most benefit out of the program…at least, I won’t have this excuse to fall back on. My biggest challenges will be some of the terminology, the unfamiliar format – and, possibly, the fact that I have two others teams launching in the same time period.
For my personal challenge motto, I’ve adopted the Maize Mountaineer call – “Think It! Believe It! Be It!” This fits so well with our daily affirmations and I’ve plastered it all over the house so it’ll be handy whenever life seems to overwhelm me.
My Overall Goal is to take back control of my schedule. While last week’s extra activities were both enjoyable and beneficial, being unplanned they pushed aside some of regular fitness program – this won’t be a good thing long term. I’ve begun this process by creating a spreadsheet listing my daily required Spark (by team), Home, Financial, Fitness, Social and ME activities and assigning a time-frame to each between the hours of 8:00a.m. to 8:00p.m. My plan is to update each evening the next day’s activities and print to place by my ‘coffee chair’ for the next morning’s planning session.
Trail Map Goal:
Tuesday, I took DH’s advice to heart and signed up at the 2nd gym – now I need to integrate that into my schedule – specifically, the 30 min Circuit activity offered daily. My hope is this will help to jump-start my daily 500+ call burn.
This is always a difficult area for me as it is second nature for me to get caught up in something and go a full day without eating anything more than a quick fruit/veggie snack, perhaps a protein bar. I know the standard solution is to advance prepare meals to avoid this tendency but even those require a break in pace to pull from the frig, etc…..I just don’t like to stop once I have myself underway – an apple goes from task to task with me so nicely. I know I will not tame this particular beast in one week but I plan to make a good start…..
1. I will drink plenty of water and choose healthy snacks over junk
2. I will eat breakfast, lunch and dinner every day
3. I will stick to my workout plan
4. I have the power to achieve health and wellbeing and will keep moving forward
5. I will share my challenges and successes with my teammates
Safety Harness / Accountability Goal:
This is another area in which I struggle…I recognize the value of blogging but don’t enjoy doing it – consequently, I leave it til the last moment and feel pressured. This particular blog was completed last night while waiting for a HAM Board meeting to begin – we were waiting on a late arrival, I had the window and this was a good use of the time. However, had I gotten to it during the day, I wouldn’t have had it riding in my brain and the consequent internal pressure.
As I contemplate hitting the POST button, I feel lighter realizing this task is done….but, not really, cause each day or so, I need to share on the Chat Thread my progress, struggles and successes. And this is where I will stumble again. My tendency is to my successes, "Oh Well" my stumbles and note my stats in my journal then move on. By the time I log into the Chat Thread, I actually can’t recall these details to include in my post.
Fortunately for me, our fearless leaders are so good about including this info in their posts and this serves as a good reminder for me – !
Sunday, January 12, 2014
Sometimes the various requirements for a particular team / challenge can be a bit over-whelming - especially if one participates on more than one team....I am active in a member or member/leader role for 6 different teams.
In order to not miss a participation requirement or a posting deadline and to keep track of my leader commitments, I rely heavily on the Spark Planner feature.
You can find this feature on the MY TRACKERS drop-down menu - right after REPORTS and before SPARKMAIL. When you click on PLANNER, you will be brought to the current day's calendar.
Here, you can choose to ADD APPOINTMENT. In the dialogue box that opens, you can enter in the TITLE line the task or note you want to remember - I usually note the team name and the activity, i.e, for the BLC24 Weekly Weigh-In, the TITLE I enter is 'BLC24-WI'.
You can either accept the date entered or change it - the same with the time. I like to be already on the correct date before I open the dialogue box and the time in not usually pertinent to me.
In the OPTIONAL COMMENTS, I like to include a link to the appropriate page - in my example above, to the BLC24 Weigh-In thread. I also include any notes to myself or references so I don't have to remember anything or hunt these down at the last minute.
I prefer not to receive a reminder at my personal email, so I uncheck the REMINDER box. I also do not use the REPEATING option as I like to mark a task as DONE - the repeating option would cause every instance to be marked as done and that would not be helpful.
SAVE the appointment and there it will be on the appropriate day to direct your Spark activities.
NOTE: For repeating appointments (12 weeks of weigh-ins, etc.), I create a separate entry for each week - this takes a bit longer but then I am able to double-check myself with my DONE note. To make it easier, I do open an appt for each of the 12 weeks and copy / paste the TITLE and OPTIONAL COMMENTS from one to another.
Now, all of the above makes great sense to me...cause I do it all of the time. If you are interested and something does not make sense to you or you have additional questions, do please Sparkmail me - I am pleased to work with you to develop a methodology that helps you track your commitments and, perhaps, make all of this a bit less intimidating.
Sunday, January 12, 2014
As part of the pre-BLC24 prep week, we are asked to complete an ABC Blog. My schedule has been a bit crushed but finally, I've found a moment to contemplate and complete - and I'm glad I have because this kind of activity which requires thought and introspection has such a long-term benefit.
A is for ABOVE and BEYOND...Does competition give you an extra push?
A BIG Thumbs Up for supportive and positive competition!
B is for BLC rounds... Newbie?(first BLC round) Oldie?(1-3 rounds) Goldie?(long time BLCer)? Former BLC team(s)?
This is my 5th round – last 2 spent rounds as a team leader on another BLC team….looking forward to this opportunity to concentrate on myself and my health and wellbeing needs
C is for CHILDREN...you have?
We have 4 (3DS / 1DD) and 3 GK (2GS / 1GD)
D is for DOWNFALL...what's you're biggest temptation/excuse?
Temptation……Ice cream; sweets treats
E is for EARLY Bird or Night Owl?
Early Bird…DH is a Night Owl so we’ve compromised – I arise a bit later than is my wont and he calls it a day a bit earlier than is his wont.
F is for FURRY FRIENDS...you have?
G is for GROCERIES...what do you fill your cart with?
Fresh freggies, fresh meat, frozen veggies
H is for HOME...where do you call home?
I is for INSPIRE...who or what is your roll model/inspiration?
Mom1 (my Mom) and Mom2 (DH’s Mom) – they were both wonderful, giving, strong and capable women….strong and capable until years of not taking care of themselves bore fruit resulting in a quick decline and unexpected passing – I am patterning myself after them except for this.
J is for JOB...What do you do for a living?
Currently, I am a homemaker and the family matriarch…participate in some ‘ladies’ groups’ / volunteer work….just began an online course of study
K is for KEEP IT SIMPLE...What's your healthy focus when short on time?
Eat well and MOVE !!
L is for LOG...Do you use the Nutrition and Fitness trackers?
Yes and No….I use both trackers but I also use a paper log. Daily, I update the paper log as the day passes then transfer the info to Spark…..although not always on a daily basis.
M is for MARRIED, Single, Involved?
N is for NAME...What's the meaning behind your sparkname?
DH started calling me Dollface and he has a few nicknames for me based off of that
O is for OUNCES...How many ounces of water do you consume on a daily basis?
A minimum of 64oz (I line it up on the Kitchen counter so the counting is easy) but often up to 80oz and occasionally up 96oz
P is for PRODUCE...How many fruits and veggies do you consume daily?
I have an apple every morning and usually one other fruit, 2 veggies/1 fruit @ lunch and dinner includes at least 2 veggies, sometimes a fruit, snacks may or may not include freggies so…..6-10 daily
Q is for QUOTE...what's your favorite?
One I made up myself: Even when I lose, I win….sometimes I don’t get the result I want but it has always worked out for my best
R is for ROUTINE...Average number of days and minutes you exercise weekly?
Intentional Exercise: 5 of 7 days; 240 mins
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?
V is for VACATION...If you could travel anywhere, what destination would you choose?
This changes as DH surprises me with vaca spots….right now, return to the Florida Keys & visit an old fort at the end of the Keys or swim with the Manta Rays @ Guraidhoo Lagoon, Maldives….we’re talking about both…
W is for WEIGHT WORKOUT...Do you follow a consistent ST program?
Yes – intentional ST is set for 3 days a week at the gym as well as my daily wake-up 60 second challenge
X is for "X" MARKS THE SPOT...What do you want to see happen these 12 weeks, other than the scale move?
Whittle the Middle; strengthen my lower back
Y is for YESTERDAY...Do you dwell on poor choices or allow them to push you forward?
ALWAYS shake it off and move forward
Z is for ZERO...name one weight loss tool you couldn't live without?
I don’t know….the tracking is great because it is all too easy to exceed cal intake or assume adequate movement without a tracker.
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