Wednesday, June 04, 2008
Calorie Ranges --- 1200-1550 consumed 1465
Fat ranges-- 32-56--consumed 55
Carb ranges-- 130-200 consumed 185
Pro range-- 60-127--consumed 70
sodium range-- 0-2300--consumed 2130
cardio: 30 min aerobics
strength training--none night off.
Just under the radar. I am still planning my meals. I am not a scale junkie But I just found out that I lost 5.2 pounds. So I got to move my turtle!!!! As for continued planning I do it daily and I record my exercises and I use reward stickers. Someone may think that is silly but it works for me. I have started to use stickers on my food tracker also. I make chart for the week or at least for a couple days. Sunday are my day for making charts etc. for my food/exercise journal. I have a comments section to I writer how felt about an activity and I have a section to journal my feelings with emotional eating.
Wednesday, June 04, 2008
water required 11 cups consumed 7 cups
calorie range 1200-1550 consumed 1247
carb range 130-200 consumed 162
fats 32-56 consumed 42
sodium 0-2300 consumed 1101
cardio 20 min aerobics and 30 min walking.
strength core: 2 sets & 26 reps back extensions, reverse crunch, 50 crunches, and dumbbell side bends. Upper body workout: 2 sets 26 reps: triceps kick backs, dumbbells chestflys on ball, alternating dumbbell bicep curls, chest press with band, one arm dumbbell rows, close arm wall push ups
blog complete done
question: using smart goal setting techniques: start with a long term goal, create a timeline with weekly goals. plan out the short term action plan.
A DIFFICULT JOURNEY
WELL MY ROAD THUR EMOTIONAL EATING HAS NOT BEEN EASY. IT HAS BEEN A VERY, VERY LONG JOURNEY! THIS IS A DAY TO DAY, MINUTE TO MINUTE THING.
I HAVE FOUND A WONDERFUL TEAM THAT HAS BEEN A BIG HELP TO ME. I'VE JOINED THE BECK DIET SOLUTION TEAM HERE ON SPARK PEPS. YOU CAN BE HONEST ABUT YOU FEEL, HOW YOU ATE, SHARE WHAT STRATEGIES TO USE TO OVER COME A DIFFICULT TIME.
YOU CAN TELL HOW YOU FEEL WTHOUT ANYONE BEING OVERLY JUDGED. AFTER ALL NONE US HAVE ARRIVED WE ALL ARE A WORK IN PROGRESS. IT IS IMPORTANT TO BE ABLE TO SHARE WITHOUT FEELING SHAME OR OTHER NEGATIVE (IF THERE ARE SUCH) FEELINGS. THERE IS ALWAYS SUPPPORT AND SUGGESTIONS FOR EVERONE WHO ASK FOR THEM.
I HAVE HAD DAYS WHERE I HAVE OVER CAME AN ISSUE WITHOUT USING FOOD AND THEN THERE ARE THE OTHER TIMES.
MY GOALS ARE TO PLAN MEALS AND SNACKS OUT HAVE IN PLACE DISTRACTION TECHNIQUES-- WHEN I AM STRESSED (STRESS/ANGER EATER) ONE TECHNIQUE I USE IS GOING OUT SIDE AND TAKING A BREATH, CHEWING GUM, EXERCISE, WORK ON A GOAL ON THE COMPUTER, ETC.
IF I AM TEMPTED TO EAT FROM ANGER-- IF IT IS AT MY HD I TALK THINGS OUT WITTH HIM. I DON'T LET THINGS FESTER THAT IS THE WORST THING TO DO!
PRAYER IS A BIG PART OF MY LIFE MY FAITH HAS GIVEN NE THE STRENGTH TO KEEP GOING REGARDLESS IF I HAVE A SET BACK. THEY ARE A PART OF THE PROCESS. I CAN ALWAYS GO BACK AND RETOOL AND SEE IF I CAN IMPROVE OR DO SOMETHING DIFFERENT. OR ASK FOR HELP AND I DO.
I FEEL I AM PROGRESSING SLOWLY AND THAT IS OK. I REALLY WANT TO UNDERSTAND AND GET INTO MY MIND AND BEING THE LESSONS AND ACTIVITIES PERFOMED FROM THE BOOK TO GET THE RESULTS I AM LOOKING FOR AND THAT IS TO BECOME FREE FROM EMOTIONAL EATING.
Tuesday, June 03, 2008
This is day 2 of my challenge.
1. water required 11 cups water taken consumed 11 cups:
2 – calories range 1200-1550 my calories 1316
3 – Carb Range 130-200 my range 179.
4 – fat range32-56– My range 44
5 – sodium range1,000 – 2,400 mg – My sodium range 2787
6 – cardios perform 50 total min 30min stationary biking, 20 min walking.
7 – Strength training none tonight no strength training on mondays
8.- blog done here
9 - question and answers Smart goal setting techniques start a long term goal, create a time line, plan short term action
10 -posting time 1:55
Since I am not new to strength training I will have more exercises. I think if you do the same exercises your body will get used to them. So I try to mix it up.
If I understood the note right???
strength training days are Tuesday: 2 sets of lower body workouts
Dumbbell squats, dumbbell squats with calf raises and over head press, Lateral lunges, lying abductors, and Lying adductors.
thursday upper body workout 2 sets
Triceps's kickbacks, dumbbell chesflies on ball, alternating dumbbell bicep curls, chest press with band, one arm wall push ups and one arm dumbbell rows.
for core (I am not sure how many days on this one is required??
Core: back extensions, reverse crunches, low mount crunches with band, regular crunches 50 reps and dumbbell side bends.
I hope this is right?? I found from a fellow team mate said that strength training can have a positive affect on your blood sugars so I do them often. I hope that these exercises can be changed after a week. I find I have a tendency to need changes,or I will burn out. But this is no option for me now. I going forward anyway!
Monday, June 02, 2008
This is another beginning for me. My weight is 184.2
I am to drink 11 cups of water. I must admit this will be new also. Many trips to the bathroom.
My cardio day will be 6 days a week. monday-saturday, aerobics, pilates, stationary biking 30-45 min.
Strength training will be tuesday, thursday, saturday total workout on these days core, upper, lower and sunday will be abs day.
It has been a while since my food tracker was made public. I was a little concerned. I am an emotional eater. I have been with the Beck diet team and I am learning a new way to use food each day. We all have issues with food or we would not be here with spark peps.
Peek-a-boo I see you. (my food tracker) I need to be accountable to myself for myself. This will help me move forward.
Water intake goal 11 cups: 11 cups taken in (5 pts)
cal range 1200-1550: 1177 ooppps!
carb range 163-236 Note I am diabetic and I will follow dr ranges tonight 153.
Protein 60-127/ 61
Fat ranges 32-56 / 35
Soduim goal: 0-2300/ 2304
cardio 30 min aerobics
strength training 20 mins (tonight)
plie squats, 2 reps, leg curls 2 reps, adductors 2 reps, abbuctors 2 reps, sqauts with weights 2 reps.
cardio goal Monday-Saturday 30-45 min. 30 min today.
strength training: 20 min on Tuesday, thursday Saturday, and Sunday- Tuesday thur Saturday will be total body workout Sunday will be abs day
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