Wednesday, September 26, 2012
I am signed up for the 5% challenge on the Nebraska spark team. Here is everything I need to get started and focused.
Plans for exercise, meals, involvement:
1. Exercise-- 30 minutes 5x a week. I have a list what exercises I want to do. I will check them off as I do them. I will exercise after work before the rest of the family gets home.
2. Meals-- I use the SP meal plan. We grocery shop and plan meals for 2 weeks at a time.
3. Involvement-- I check SP at lunch and after work daily.
1. Exercise consitently (5 days a week for at least 30 minutes). I will also meet my calorie burn set by SP every week and will keep track by tracking my fitness minutes.
2. Eat healthy. I will use SP meal plans. I will track my calories as well as my nutrients daily. I will stay in my set ranges. I will use SP daily nutrition report to keep track of how I am doing.
3. I will achieve a healthy BMI and weight. My goal weight is 116. I will weigh in weekly and post weight on SP. I will measure success in 5 pound increments. My goal for this 5% challenge is 7 to 8 pounds.
I weigh in on Saturdays so will have a more current weight on 9/29, but at last weigh in I was at 157 so I would like to be at 150 by the end of the challenge.
I am doing this challenge because I have progressive gained weight in the last 2 years after an injury at work. I have officially gained back everything I have lost. I have struggled with consistently exercising especially when my hip is sore. I definitely use it as an excuse to not exercise. I have also not been good about healthy eating. Before my injury I basically could eat/drink whatever I wanted because I would burn off the calories with no problem at work. Now that is not the case.
My triggers are boredom, stress, and alcohol. I eat more when I am bored so I need to find ways to keep myself busy when I home by myself. Stress is also an issue and there is lots of it lately. I have started incorporating more yoga and relaxation into my days. I also like to drink cocktails which skyrocket my calories. I have found light alternatives and lower cal options. I have also start carrying a water bottle with me all the time so I am less thirsty and don't grab a drink.
I am optimistic this will be the boost I need to get myself back on the right track. I know if I can stay consistent I can lose this weight. It will not only benefit my injury but my overall health.