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:
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.
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
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
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
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