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Goals … Living Healthy, Fit And Lean In 2013!!!


Monday, December 31, 2012



As the New Year along with the chance for new beginnings and new opportunities knock at our doors, my mind wanders briefly to the recent “end of the world” hype and also to the expressed belief of many that the new year coming up, being the13th year of this millennium, will be plagued with “bad luck” - hardships and unfulfilled dreams. I, on the hand, think that 2013 will be an amazing year for me. I am determine to live healthy, fit and lean in 2013 and have committed to bring about the changes that are needed to accomplish this goal.

For the past couple of weeks, I have been reflecting on where I am in terms of goal achievement. Looking back … 2012 started off on strong footing but soon after, life began to toss big, monstrous boulders on my path which admittedly slowed me down to a “barely crawling” pace. To make a long story short, I kept crawling forward and have lost 25 pounds and 15 inches in the process. Needless to say, I have made some progress but did not meet my 2012 goals like I planned so I have revamped and charted a new course for getting to these goals.

Achieving my stated goal encompasses focusing on improving my body composition, fitness level and overall health. I know that this goal seems daunting when considered in its entirety so I have broken it down into smaller goals and plan of actions as listed below:

MINI-GOALS
By December 31, 2013 ….. .
1. Body Composition ~~
Have a body fat percentage of 21% - 24% ; a waist size less than 35 inches; a BMI of 22 - 24.9 and weigh between 145 - 150 lbs.
2. Fitness Level ~~
Be able to do the following based on a one minute fitness test …15 - 29 pushups; 15 - 30 crunches; pulse rate of 97- 103 and walk a mile in under 16 minutes.
3. Overall Health ~~
Maintain my total cholesterol level below 200 mg/dl and my blood pressure level between 120/80 - 130/90; sustain improved nutrition, fitness, sleep and stress management habits, and in general, enjoy life more.

ACTION PLAN

Quarterly …every 13th week … Reassess and Recommit
1. Doctors visit to check cholesterol and blood pressure level
2. Take progress pictures and body measurement
3. Redo fitness tests
4. Run/walk at least one 5K/ 8K.
5. Make time to stay in touch/spend times with my friends
6. Work on a fun project/hobby

Monthly …
1. Lose 4 - 6 pounds
2. A 1% - 2% reduction in body fat
3. BMI down by 1 - 2 points
4. Create/work on improving one habit.
5. Dedicate one day for just relaxation and fun
6. Write a blog establishing/reviewing monthly goals
7. Get rewards for goals met

Weekly
1. Use weekends to plan/prepare weekly meals and exercise.
2. Do 3 (20 - 40 min) full body MRT training sessions … Mon, Wed & Fri.
3. Do 3 (30 - 45 min) cardio sessions … Tue, Thur & Sat.
4. Walk at least 13 miles
5. Write weekly accountability blog

Daily ~~~
1. Stay within allotted calorie range …1200 and 1550 calories
2. Track workouts and nutrition.
3. Drink at least 10 cups water.
4. Get at least 7 hours of sleep nightly.
5. Take a multi-vitamin/mineral and fish oil supplement
6. Eat protein with every meal
7. Restrict starchy and simple carbs to meals earlier in the day, and fibrous carbs to later in the day.
8. Read a motivational article
9. Take one hour for myself - doing something just for me
10. Log on to Spark to get/offer support and encouragement

Looking at this written down, it seems like a lot but as is stated in the following Chinese Proverb – “To get through the hardest journey we need take only one step at a time, but we must keep on stepping."

I CAN do this and I WILL get it done!!! Lets raise our glasses of low calorie mocktail



Here’s to a positive, happy and healthy 2013
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  Member Comments About This Blog Post:

SHOES17 1/3/2013 11:55PM

    I love the 2013 Target! That is awesome!! Good Luck

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JENNCABA 1/2/2013 10:16PM

    Great goals !!! You can do anything you put your mind too !!!!! You are off to a great start emoticon emoticon

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EMMACORY 1/2/2013 8:49PM

    You are on your way! SP encourages us to be specific and you have it well thought out. I will be rooting for you every step of the way. emoticon emoticon emoticon

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BELLSES 1/2/2013 10:33AM

    Great goals. You can do it!

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CORKYTHEMOM1 1/1/2013 8:13PM

    emoticon post, Jen! There is no doubt in my mind that you WILL achieve each and every goal. I am so PROUD of you! You are a WINNER in all that you do! WOOHOO!!


~ Monika ~ emoticon

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MAVSMOM2 1/1/2013 7:05PM

    Those are great goals! Good job on creating SMART goals for yourself for 2013! You can do it!!

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LJR4HEALTH 1/1/2013 7:00PM

    Great post like the way your broke every thing down into groups uch better way for your success Wishing you a Happy Healthy New Year

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TATTER3 1/1/2013 10:24AM

    Day at a time!!!

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1HAPPYSPIRIT 1/1/2013 12:34AM

    Wishing you the best of success in 2013!!!

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MCLYMORE 12/31/2012 9:21PM

    Wonderful blog. Best wishes for 2013

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TEDYBEAR2838 12/31/2012 8:29PM

    emoticon for a great blog.

I'm going to commit to a better lifestyle as of NOW

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