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    ALLISON145   32,681
30,000-39,999 SparkPoints

2013 Plan - Feedback Please!

Sunday, December 30, 2012

I was going to wait to post this until tomorrow, but decided that I would post it for everyone to take a look so I can incorporate any feedback that I like. :)

The Nutrition Plan:

• Emphasize – Things that live and grow in nature and things that I could make with my own hands (if I chose to) from those items. This includes meat, eggs, vegetables, fruits, nuts, seeds, dairy products, and natural sweeteners like honey and pure maple syrup.
• Avoid – Things that upset my digestion or energy levels. This includes wheat (gluten intolerant), excessive artificial sweeteners, excessive caffeine, and highly processed gluten-free foods.
• Practice – Portion Control. I’d love to believe that calories don’t count, but my own experience tells me that they do. I will strive to remain within a calorie range that I will adjust as I lose.

Note: This is not a pass-fail scenario. I cannot fail at this; I can only have mindful days and less mindful days. I am a human being and I will make choices that are not always in alignment with my long term goals. I must remind myself of this fact on a regular basis.

The Fitness Plan:

• Move Often at a Slow Pace – Aim for 10,000+ steps per day.
• Lift Heavy Things – Strength train 2-3 times per week.
• Sprint – HIIT/Sprint once every 1-2 weeks.
• Flex & Bend – Yoga or Pilates 2-3 times per week.

Note: Again, this is NOT a pass-fail scenario. I cannot fail at this; I can only have active days and less active days. Fitness for me is about becoming long, toned, and lean – it is not about how many calories I can burn in a given day or week. Activities I choose should support stress reduction, muscle tone, and cardiovascular fitness, even if they may not cause direct weight loss. Diet is 80-90% of the equation, but this effort will be critical to my final result when it comes to both energy levels and appearance.

The Accountability Plan:

• Daily Wall Calendar Mark Ups, to include:
o Morning Weight
o Fitness Accomplishments
• Daily Blogs, to include:
o Pictures of Every Meal – This includes snacks and beverages as well.
o Nutritional Breakdown – This include calories & macro information.
o Description of Physical Activity – This includes couch time, if that’s all I have.
o Scale Pictures – I will weigh daily, but will only post updates on Fridays.
• Monthly Measurement Capture, to include:
o Measurements – Bust / Bra Strap, Natural Waist, Hips, Left Thigh / Calf, Left Arm
o Progress Photos – Front View, Side View, Back View

Note: Consistency is the key – perfection is neither realistic nor necessary. I will strive to become and remain self-motivated, but will use every tool available to me to stay on track even when I’m feeling tired of the process or down on myself for any reason. This means I will remain visible to my Spark Friends in good times and bad, and will do my best to help myself by helping others along the way.

Member Comments About This Blog Post:
KPETSCHE 12/31/2012 1:40AM

    It's a thorough plan, Allison, but there is a lot for you to follow up with daily. I know that I'm a busy person and I stick with a few things that I can do and do consistently (like my 10 minutes of exercise, my 6 servings daily of fruits/veggies, 8 glasses of water) and then as much else as possible.
You know that perfection isn't possible and it sounds like you've got a great base to work from. Keep your focus on your health and I'm sure that you'll have many successes!

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SPUNKYDUCKY 12/31/2012 12:16AM

    Very thorough plan, have you built in some rewards for yourself? I try to reward myself for behaviors (exercising every day, eating within calorie range) rather than reward myself for the numbers on the scale - helps me focus on the right things!

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NIKKICOLE83 12/30/2012 8:42PM

    You are driven girl! Your goals specific and that is great. I find your vision to be a bit too grande. If you give yourself too many things to measure your progress against, it may become even more difficult to see the progress because you begin micro-managing your journey which then makes it a chore.

What outcome are you hoping for by photographing your meals? I see the benefit of capturing pictures of your weight every friday but I am not seeing the benefit in capturing the food.

I would also suggest doing HIIT training once a week. I do it every Monday and it is just something that i know has to be done on Mondays.

Good luck living your plan and I wish you the best new year!

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MOBYCARP 12/30/2012 6:08PM

    Good plan overall. Just be sure you're light enough on the natural sweeteners; honey and maple syrup aren't *that* much better than refined sugar.

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MORTICIAADDAMS 12/30/2012 3:31PM

    Excellent. My goals are similar. It's the way to eat, exercise, and stay healthy.

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CHRISTINASP 12/30/2012 3:31PM

    Very good goals. emoticon
You asked for feedback... it looks like a very good plan. Personally I do well not having natural sweeteners like honey either, it's easier for me to just use fruit and a little dried fruit for sweetness.
My only concern would be that you may be taking on too many things at once. It's quite a list. And I know that I too, tend to want to make too many goals at once and then frustrate myself.
Maybe it would be a good idea to, in each category (nutrition, fitness and accountability) pick ONE thing that you give 'top priority'.

Personally I would not go for weighing daily. For me that would / could lead to obsession. Focus for me should be on developing strong daily healthy habits.

I like what you said about being visible! Bravo!

Comment edited on: 12/30/2012 3:38:30 PM

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SEPPIESUSAN 12/30/2012 3:28PM

    Thanks for posting early! I still haven't come up with my plan yet. Running out of time. I really like the balance you have between accountability and not being overly strict or stuck on numbers. I wonder if a plan like that would work for me...I have never successfully lost weight without a really strict plan.

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HOUNDLOVER1 12/30/2012 3:26PM

    emoticon You did a great job in putting this together. I like the idea of this being a process of fine-tuning as you go. You may have to make quite frequent changes at first and they will get smaller and less common as you go.
Concerning honey and maple syrup: Keep in mind that they may be natural foods (raw honey at least is) but are still pure sugar. Tolerance level depends a lot on individuals. If you want a low-glycemic completely natural sweetener get a stevia plant (most nurseries have them) and use the leaves from that. I consider honey a very rare treat like it would be in nature, just a couple of times/year. It depends on whether you are insulin resistant.
Given that you have a fairly comprehensive but time-consuming plan you might want to prioritize which parts of the plan are the most important to you so that when stressful times come and you run out of time you know what to skip first.

Happy New Year,

Comment edited on: 12/30/2012 3:27:08 PM

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SEEHOLZ 12/30/2012 2:16PM

    I really like the No Fail scenario---

My only suggestion would be to do HIIT/sprints once per week- no excuses! Even if you have weeks where you can't do as much as others, just being in that groove will be good.

If you are agoing to ST HEAVY, make sure you really do the stretching/yoga type stuff...

I like the 10K step scenario- my only rule is to move 60 min per day and have 1 rest day- for the most part- 99% of the time, it works out. The 1% it doesn't, I feel just fine about and it is usually if I am in a big slump or traveling...

I also want to focus on eating more natural, unprocessed foods, but not being too bogged down by hishaps or self-set rules.

My motto: doing something is always better than nothing!

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2BDYNAMIC 12/30/2012 1:35PM

    emoticon ............. My aim too ............. consistency and no to the pass-fail ........... It is WIN-WIN .............. some may just do it a big faster than others .................. But there are no sparks police lurking ........... so Happy New Year to you!!

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KAIMANAOC1 12/30/2012 1:30PM

    Wow! I love it! I really like the comment that this is not a pass/fail scenario. We ARE human as you mentioned and some days we are more mindful, more active than others.

As far as activity is concerned, I recently bought myself a Fitbit ONE. Do you have one? Have you heard of them? I love it. It tracks my steps and activity levels. It was a bit of a shock to see just how sedentary I was on some days. Not so anymore. This little gadget has been just the motivator I've needed to get off the couch and out of my chair more often. Even while teaching, I find myself doing more laps around the classroom. I am having a blast finding ways to increase the number of steps I take in a day. My goal has been 10,000 but yesterday I actually went over 20,000!

Not sure I could keep up with taking pictures of every meal, including snacks and beverages. What are your thoughts behind that?

You gotta know I'm going to be following your blog now! I wish you much success on this well thought out journey!


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NUMD97 12/30/2012 1:28PM

    You nailed it. Consistency is key, and forgiveness for being human is also part of the package. Know, too, that a lot of what you mentioned on your calendar is part of the SparkSummary Calendar on the main page. It notes in monthly form, the weights noted, the minutes of exercise done , the calories eaten for the day. It's nifty seeing at a glance how successful (or not) the month was.

Best wishes for a happy new year, and much continued success as you continue on your journey to better health,


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ELISELOVE1 12/30/2012 1:25PM


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NEWLEAF2013 12/30/2012 1:24PM

    I love the notes about not being pass-fail, rather being more and less sometimes. emoticon

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