Monday, September 17, 2012
Blogs are generally easy for me, but I've been procrastinating this one because I can't place my finger on what it is I want! I know what I need, but lately sorting out the "how" has been the difficult part!
I'm just keeping it simple, breaking it down into categories!
September... Continue Step'tember 100-700 daily. In addition, 20 mins cardio (minimum) 3 days, C25K 3 days, ST 3 days!
October...Continue C25K, increase cardio to 30 mins (minimum)6 days, continue ST 3 days! Find a 5K race early/mid November!
November...Finish C25K and complete race. Increase cardio to 45 mins (minimum) 6 days, continue running, continue ST 3 days
September ...Continue 30 days Green Smoothie. Plan meals ahead and make whole food choices! October...Begin 30 days of Clean Eating with focus on meeting macros daily!
November...Yet to be determined depending on results of October... Probably diving deeper into number analysis!
Outside of Spark-
Establish a daily schedule that includes time for "me" and stick to it! Tackle the many "projects", one at a time, that clutter space and mind! Take time for "family fitness fun" at least twice a week!
I'll establish a saving reward plan based on the above goals that also includes payment weekly for each pound lost, or deduction for pounds gained!
Now for the ugly and probably the biggest reason for procrastination...Pictures! These are just more PROOF that the scale doesn't tell the ENTIRE story, as the few pounds of increase doesn't reveal the changes seen here in appearance or muscle tone! Before you gasp, as I did, please know that the attire worn was intentional to see changes in before/after pictures! These are things that I would not wear in public at the present time, but are goals to be able to wear freely and proudly when the 12 weeks are finished!....Before that wouldn't be too bad either!
(Every Damn Day Just Do It ~ Nike)
And a special one for my GREEN friends....
Thursday, May 17, 2012
Will YOU take the Double Dare?
Challenge Run FRIDAY - TUESDAY! Points should be logged to the tracking thread no later than MIDNIGHT WEDNESDAY, your time zone, to count for participation!
~ Track all food - 50 points daily
~ Drink 64 oz plain water - 50 points daily
~ Complete a total of 225 minutes planned Cardio over the 5 days of challenge - one time 50 points
~ Eliminate processed foods from at LEAST 2 meals daily - 100 bonus points daily
~ Drink only 0 calorie drinks - 100 bonus points daily
~ Complete a total of 400 minutes planned Cardio over the 5 days of challenge - one time 100 bonus points
Total Challenge points: ????/1650
Thursday, May 10, 2012
Challenge will run FRIDAY - TUESDAY! Points must be logged to the tracking thread no later than Midnight Wednesday to count for participation!
Earn 5 pts for each color you incorporate into your day! (max 1 color per day/5 points each color, Total points max daily 25!)
AROUND the CLOCK!
Earn 5 pts for each 5 minutes of planned, intentional CARDIO daily! Max 60 cardio points daily!)
Earn a 15 pt "Rock the Clock Bonus" daily if you earn max points (85) for eating all the Rainbow colors and 60 minutes Cardio)
Keep tracking your meals, stay low with sodium and add in more freggies! We are certain to see good results coming next week by adding focus on healthy whole foods and avoiding processed!
This is an EXCUSE BUSTER weekend, so let's ROCK the Forest!
Friday ~ R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 60 (66 mins), Bonus: 15, Total: 100
Saturday ~ R: 5, G: 5 , Y/O: 5, W/T: 5, B/P:5 , Cardio: 45 (47 mins), Bonus:0 , Total: 70
Sunday ~R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 30 (32 mins) , Bonus: 0 , Total: 55
Monday ~R: 5, G: 5, Y/O: 5 , W/T: 5, B/P: 5, Cardio: 20 (24 mins), Bonus: 0, Total: 45
Tuesday ~R: 5, G: 5, Y/O: 5, W/T: 5, B/P: 5, Cardio: 60 (60 mins) , Bonus: 15 , Total: 100
Total Points: 370
Remember, points are awarded for FULL servings of a freggie only... bites of something won't get you one!
Servings are figured as the following:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
V-8 juices (both veggie and fruit) have a combination of freggies that create 1 serving, but not a full serving of each fruit/veggie ingredient listed! A 4-6oz serving would be considered one serving and represent 1 color (you choose which) and 1 fruit/veggie.
Friday, May 04, 2012
CICO "Calories In ~ Calories Out" Challenge runs FRIDAY - TUESDAY
Total CICO points must be logged to the tracking thread no later than Midnight Wednesday your time zone!
Points for CICO challenge will be awarded as follows:
Public Tracker: Earn a ONE time weekend bonus of 50 points for having/making your nutrition tracker public!
CI (Calories In):
30 pts for each day you track every bite AND stay within your calorie range...not above, not below!
CO (Calories Out):
5 pts for burning between 100-249 calories
10 pts for burning between 250-499 calories
15 pts for burning between 500-749 calories
20 pts for burning between 750 - 999 calories
25 pts for burning 1000+ calories
Earn 10 pts for minimum -500 deficit OR 20 pts for deficit -750+
Earn 5 bonus points each day by posting your CICO to the Forest chat thread:
When posting your CICO on the thread daily to earn bonus points, please list your: SP Nutrition Range, Actual CI (calories eaten), Actual CO (calories burned), Daily Deficit and what you did to burn them....not just how many points you earned!
Example Post ~ Range: 1300-1600, CI: 1365, CO: 876, Deficit: 612, 45 mins Run Intervals
One time Tracker Points: 50 points
Friday - CI: , CO: , Post: , Deficit: , Total points:
Saturday - CI: , CO: , Post: , Deficit: , Total points:
Sunday - CI: , CO: , Post: , Deficit: , Total points:
Monday - CI: , CO: , Post: , Deficit: , Total points:
Tuesday - CI: , CO: , Post: , Deficit: , Total points:
Total Challenge Points:
Get An Email Alert Each Time RISENABOVE Posts