Advertisement -- Learn more about ads on this site.


    SECRETFUN   42,351
SparkPoints
40,000-49,999 SparkPoints
 
 

UPDATE: Week 1 and 2


Sunday, October 03, 2010

WEll, I wrote this, and started up, and the next day a family emergency arose again. They tend to do that these days. So there will be a lot of "not done" below. But there is also quite a bit of "done" and I am reworking week 2 to make it more realistic for current reality, although that may too change by the end of the week.

ORIGINAL GOAL: 14 pounds down by the end of the year is the rough plan, but the over all plan is happier and healthier. So many around me are ill, work is full, and other things are too, so what can I control the best? Myself, and doing that will help me do everything else, clear my head to be smarter, etc.

Week plan:
1 day: consume under 1700 cals
5 days: consume under 2000 cals
1 day: consume under 2500 cals

Plan:
Sat 9/25:
Consume under 2000 cals [DONE: actually, I believe it is under 1700 even if I counted right]
set up treadmill [DONE]
try out treadmill for 5 minutes min [DONE]
10 wall sits [DONE]
1 minute step ups [DONE]
20 ball/ankle lift exercises [DONE]
20 bridges with pillow between knees [DONE]
1 round upper body band exercises [not done; need to find those bands....]
stretches [DONE]
walking (dedicated, any speed): 20 minutes [DONE]

Sun 9/26:
Go to grocery store; prepare meals/snacks for week [not done; fam emergency]
get new HRM [not done; fam emergency]
Consume under 1700 cals [DONE]
10 wall sits [DONE]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [DONE]
walking (dedicated, any speed): 20 minutes [not done]
ankle circles, heel rasies etc [ADDED; DONE]

Monday 9/27:
Consume under 2500 cals [DONE]
15 wall sits [?DONE?]
30 wall lifts [DONE]
20 ankle lift exercises [DONE]
20 bridges with pillow between knees [not done]
stretches [not done fully]
walking (dedicated, any speed): 20 minutes [well, there was some walking at high speeds, but not for dedicated exercise]

Tuesday 9/28:
Consume under 2000 cals [not done, but close; under cals Sun and Wed though]
10 wall sits [?done?]
10 ankle lifts [DONE]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [partial done]
walking (dedicated, any speed): 20 minutes [much shorter although may add up to 20 min total]

Wed 9/29:
Consume under 2000 cals [done, esp after vomiting perhaps]
10 wall sits [no, ill stomach]
20 ball/ankle lift exercises [no, ill stomach]
20 bridges with pillow between knees [no, ill stomach]
1 round upper body band exercises [no, ill stomach]
stretches [no, ill stomach]
walking (dedicated, any speed): 20 minutes [again, if one adds it up maybe but not dedicated]

Thur 9/30:
Consume under 2000 cals [not sure; was not counting; possibly]
10 wall sits [DONE]
20 wall lifts [DONE]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]

Fri 10/1:
Consume under 2000 cals [not done]
10 wall sits [not done]
20 wall lifts [not done]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round upper body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]

Sat 10/2:
Consume under 2000 cals [doubt it but not sure]
10 wall sits [not done]
20 wall lifts [DONE]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [Did ~10 minutes]

Sun 10/3:
Go grocery shopping; cook meals/snacks for week [not done fully]
Consume under 2000 cals [DONE]
10 wall sits [DONE]
20 wall lifts [DONE]
1 minute step ups
20 ball/ankle lift exercises [DONE]
20 bridges with pillow between knees [DONE but no pillow]
1 round upper body band exercises [not done]
stretches [DONE]
walking (dedicated, any speed): 20 minutes [DONE! 40 min!]

##########
Monday 10/4:
Consume under 1950 cals [probably done]
1 minute step ups [not done]
10 wall sits [not done]
20 wall lifts [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [DONE]

Tuesday 10/5:
Consume under 2500 cals [maybe]
1 minute step ups [not done]
10 wall sits [not done]
10 ankle lifts [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]

Wed 10/6:
Consume under 1950 cals [maybe]
1 minute step ups [not done]
10 wall sits [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round upper body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]

Thur 10/7:
Consume under 1700 cals [not sure; doubt it; but I did hit this Sunday]
10 wall sits [DONE]
20 wall lifts [DONE]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]
ADDED: 20 passes standing on each leg throwing/catching ball

Fri 10/8:
Consume under 1950 cals [did not pay attention; probably about right but may have gone over]
10 wall sits [not done]
20 wall lifts [not done]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round upper body band exercises [not done]
stretches [not done]
walking (dedicated, any speed): 20 minutes [not done]
ADDED: 20 passes standing on each leg throwing/catching ball

Sat 10/9:
Consume under 1950 cals [did not pay attention; probably done]
10 wall sits[DONE; 20!]
20 wall lifts [DONE]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round lower body band exercises [not done]
stretches [DONE]
walking (dedicated, any speed): 20 minutes [DONE]
ADDED: 20 passes standing on each leg throwing/catching ball

Sun 10/10:
Consume under 1950 cals [DONE]
10 wall sits [not done]
20 wall lifts[not done]
1 minute step ups [not done]
20 ball/ankle lift exercises [not done]
20 bridges with pillow between knees [not done]
1 round upper body band exercises [not done]
stretches [no done yet but will do by bed]
walking (dedicated, any speed): 20 minutes [DONE; did 50 min]



SHARE
  Member Comments About This Blog Post:

JLPNURSE 10/4/2010 6:14AM

    If you miss a day due to family stress, don't beat yourself up too much. But YAH for you for taking some positive steps for you.

Report Inappropriate Comment
PHEBESS 10/3/2010 6:48PM

    I hope your stomach has settled down - and stress really takes its toll on you, so be good to yourself.

Lots more hugs!!!!!

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.