LIZZYP609   70,709
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LIZZYP609's Recent Blog Entries

BLC 19 - Goal

Monday, April 16, 2012

Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals!

1. 6-8 glasses of water 5 days a week
2. Track all Food 7 days a week
3. Cardio 6 days a week
4. ST 2 days a week
5. Weigh-in 1 time a week on Wednesdays
6. Check in with teams at least 3 times a week

I can do this!
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  Member Comments About This Blog Post:

DDOORN 4/20/2012 9:37AM

    GREAT goals! I just KNOW you can nail 'em too! :-)

Don

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SPARKNMOM 4/19/2012 9:32PM

    Yes, you can!! :)

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LMB-ESQ 4/17/2012 8:25AM

    Go you! I can't even plan for a day, much less 12 weeks.

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SEASONS__CHANGE 4/16/2012 10:46PM

    Sounds like you've really thought about this and your goals are doable. Once you master these, you can move onto some more.... kind of like a snowball effect..

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Pre-BLC 19 Weekend Challenge 4/13-4/16

Wednesday, April 11, 2012

G O A L

G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals! Of course, Spark has some ideas www.sparkpeople.com/resource/fitness
_articles.asp?id=1595 Write your goals down and earn 20 points (one time only)

O - ON TRACK! Your goal this weekend is to TRACK your food. Either on Spark, another online tracking program or in a personal journal (10 points per day you write down EVERYTHING you eat - BONUS 10 points per day each day you MEET one or more of your nutrition goals - # veggies, calorie range, sodium range, fiber range)

A = AGUA Get at least 8 8oz waters in each day. Water will help Rev that Metabolism into High Gear! Anyone can do this even if you are on vacation or not able to be online or whatever other reason you can come up with. (10pts/day)

L - LAST, but not least (yeah, that's cheating, but GOAM didn't work for me), MOVE! This weekend, let's try and spend some QUALITY time with our sneakers. Use the Rate of Perceived Exertion (RPE) scale in this article: www.sparkpeople.com/resource/fitness
_articles.asp?id=1044 and get at least 15 minutes of exercise in the mid range (meaning that your heart rate is up and you feel like you are working pretty hard! Between 5-7 on a scale of 1 [resting] to 10 [maximal exertion]) (10pts/day)
G is a one time 20 points, but for O - L, here's your tracker:

GOAL: __/20
ON TRACK: F _/10 S _/10 S_/10 M _/10 = 0/40 (track all food)
ON TRACK BONUS: F _/10 S _/10 S_/10 M _/10 = 0/40 (meet a nutrition goal)
AGUA: F _/10 S _/10 S_/10 M _/10 = 0/40 (8 8oz glasses water)
LET'S MOVE IT: F _/10 S 10/10 S10/10 M _/10 = 20/40

TOTAL: 40 / 180

  
  Member Comments About This Blog Post:

LMB-ESQ 4/12/2012 7:00AM

    Look at you... you're so good!

I am so unmotivated right now. I can't even plan for a day, much less 12 weeks! emoticon emoticon

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ANTOSZEWSKIA 4/11/2012 9:09PM

    Great idea!

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Pre-BLC 19 Weekend Challenge

Friday, April 06, 2012

SET - our WEEKEND Challenge:

S - SWEAT - Get at least 20 minutes of intentional exercise* 20 pts per day
E - ENGAGE - Post at least once a day in either the Challenge Hall or Clubhouse 20 pts per day
T - TRACK your food each day (on Spark, journal or other nutrition website) 20 pts per day

* Intentional exercise is deliberate exercise that either gets your heart rate up for an extended period (for example, cardio for 10+ minutes) or works your muscles to exhaustion (toning exercises or lifting weights). Brisk walking counts, shopping doesn't. Cutting grass using a push mower might count (if it's challenging for you), but a riding mower doesn't.

Each day you get the maximum points (60), you get a bonus of 40 points. Maximum for challenge is 400 points

SWEAT: F 0/20 S 20/20 S 20/20 M _/20 = _/80
ENGAGE: F 20/20 S 20/20 S 20/20 M _/20 = _/80
TRACK: F 20/20 S 20/20 S 0/20 M _/20 = _/80
BONUS: F 0/40 S 40/40 S 0/40 M _/40 = _/160

TOTAL: __ / 400

  
  Member Comments About This Blog Post:

DDOORN 4/9/2012 10:57AM

    Great acronym!

Thx for sharing!

Don

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Dragon Weekend Challenge Jan 13-Jan16

Friday, January 13, 2012

Putting this in blog because I need it front and center as a constant reminder and for accountability!

WEEKEND CHALLENGE WEEK 1: The Select FEW

Food - Earn 1 point for tracking and an additional 1 point for staying in range
Exercise - Earn 1 point for every 30 minutes, up to 90 minutes per day
Water - Earn 1 point each day for 8 glasses of water

1 point daily bonus for doing all of the following:
* staying in range
* Minimum 30 minutes exercise
* 8 waters

An additional 5 points for earning all daily bonus point for each of the 4 days.

Format...

Weekend Challenge #1 - The Select FEW:
F - Food (tracking=1, in range=1): 2 Exercise (30min=1, up to 3 pts): 0 Water(1): 1 Bonus(+1):
S - Food (tracking=1, in range=1): 1 (tracking) Exercise (30min=1, up to 3 pts): 0 Water(1): 1 Bonus(+1):
S - Food (tracking=1, in range=1): 2 Exercise (30min=1, up to 3 pts): 1 Water(1): 0 Bonus(+1):
M - Food (tracking=1, in range=1): Exercise (30min=1, up to 3 pts): Water(1): Bonus(+1):
Mega Bonus(+5) for Bonus F-M:




  
  Member Comments About This Blog Post:

LADYBUG1943 2/28/2012 11:09AM

    Thanks for the good example of goal setting!

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FT4EVR 1/13/2012 6:34PM

    Great challenge! You CAN do it!!
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LMB-ESQ 1/13/2012 6:16PM

    Wow! Look at all those numbers! Good luck racking up points! Let's get going Liz.... time to start working for real!

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RUNNINGWILD 1/13/2012 1:39PM

    I like your poster. :) Good luck with the weekend challenge.

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SWDESERTLOVER 1/13/2012 11:33AM

    Thanks! I think I'll print this off and stick it up as a reminder every morning!

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The importance of not being too grown up

Wednesday, January 04, 2012

If you spark people healthy reflections email everyday, you got this one yesterday (Jan 3). The quote is this:
Animal crackers, and cocoa to drink. That is the finest of suppers, I think; when I'm grown up and can have what I please I think I shall always insist upon these.

- Christopher Morley

The message of the email was simple. Find ways to indulge yourself in a healthy way. very good and very cool.

What I thought when I first read that quote...well THAT is exactly what got me where I am today! I have insisted on eating the way I did as a child. They way I did when my metabolism was like the Road Runner! Those days are long gone, I think it is time for me (at age almost 39) to grow up.
Oh don't get me wrong, I am all for having fun and partying but like Dr Phil used to say (or does he still say it?) I don't have to have the party in my mouth!

  
  Member Comments About This Blog Post:

JSTETSER 2/28/2012 1:47PM

    Thanks for the reminder!

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DDOORN 1/17/2012 11:26AM

    Having fun and tapping into our inner child can be done in SO many non-caloric ways...! LOVED BARBARABOO's latest blog as an example:

http://www.sparkpeo
ple.com/mypage_public_journal_i
ndividual.asp?blog_id=4685984R>
Don

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SEASONS_CHANGE 1/6/2012 9:16AM

    Definitely food for thought. A different perspective.

It would be nice to regress to those days, and the importance of still playing and being a kid at heart as we get older is as important as taking those Geritol's each day. Sorry, I had to throw that in there. Being 40 myself, I can feel my body not feeling as it used to. (heavy sigh)

But my chins are up and I'm a smilin' Now who took my slinky?

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LMB-ESQ 1/5/2012 6:04PM

    But... but... but... I thought growing UP was optional; it's growing OLD that isn't???

Maybe it just means to keep having fun all your life, as long as it's grown up healthy fun!

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BILL60 1/5/2012 7:55AM

    But, once in a long while we can become youngsters again.

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SPARKNMOM 1/4/2012 10:16PM

    The parties in my mouth shall consist of things that are good for my body. Or at least that's my goal LOL!!

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SHEL1181 1/4/2012 8:55PM

    I don't have to have the party in my mouth? Interesting quote and I will leave that alone. emoticon

Very good point though. There's other things you can do to indulge yourself without eating or drinking stuff that's bad for us.

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