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2013 Week 3 Goal Sheet

Sunday, January 20, 2013

My weekly goal:

I did not add a 2013 Week 2 goal sheet, so this week an obvious goal is to make sure I do my 2013 Week 4 Goal Sheet!

8-Days a Week Exercise Goal:
I have been doing very well with the January Jumpstart Fitness Challenge. It seems to be taking me 8 days to do the 7 week plan - what I mean is that even if I exercise every day, it seems that one day a week I skip the video fitness challenge. I don't completely skip the however, I pick-up where I left off so that I still do all the challenges. To me, this means my 28-day challenge is a 32-day challenge. This may be because, even on the days where cardio is not necessary with Spark video for the day, I seem to do some extra - then I need an 8th day of rest. I'm ok with that, I have found a rhythm that works for me and I am still sticking to the intent of the challenge - increasing my strength training and increasing the intensity of cardio each day.

Therefore, this week I commit to finishing the third week of the challenge (and remember to visit the community page to update my week 2 check-off and make a comment or respond to a teammate).

I did set up my rewards blog that I listed in my Week 1 goals. Now, I have to stick to it! I reached a goal and haven't given myself the reward. Perhaps, it is because I feel like I have to maintain it this week before I can allow myself the reward (like I would feel guilty, it the scale went the other way and I had given myself the reward). Instead, I have to remember that the scale has not hit that lower point in a while. I need to remember that the scale will fluctuate and that by giving myself the reward, it will help motivate me to keep going.

My reward is to give myself a Spark Goodie (which I think I will select a slow cooker) and give myself the real world item. I am looking forward to trying some of the SparkRecipe cookbook and website recipes for the slow cooker and especially trying to set-it up with a steel-cut oatmeal recipe!

Nutrition Goal:
I am not sure I did that well with my Week 1 goal to advance plan my whole day at least 3 days a week. I still seem to be doing my journal in retrospect - or in pieces throughout the day. So I may go in and put in breakfast and then make some plans for the rest of the day, or just do it at the end of the day.

This week, I am going pre-plan 3 days this week AND make a note of when I have accomplished this in the note section of the journal. Oddly, I just don't remember how often I really planned ahead, I didn't set it up as a streak goal and so I think if I have something I can refer to, I'll know how I'm doing with this goal.

Stress eating goal:
I did consciously recognize some times this past week when I was thinking of eating because of stress and did ask myself "Are you really hungry?" "What else can you do right now?"

I am going to continue this goal which is to 1) Recognize when I am about to eat due to stress not hunger and 2) Ask myself if I'm hungry and what else I can do instead (drink water, stretch, log in to Spark) before making the decision to eat.

Coaching goal:
There were a few days these past two weeks I did not login to SparkCoach. I think the logging into SparkCoach every day is a great goal to maintain, however, recognizing that missing a day here and there will not be a failure. I like the idea of keeping it as a goal though, because logging into SparkCoach is an added incentive for getting me to keep up good tracking habits.

So my goals is to continue to login to SparkCoach once a day.

I did not login to a Ruzuku coaching course these past two weeks which is really disappointing to me. I know that for me to reach my ultimate healthy lifestyle and life goals that I need to make a commitment to sticking to my coaching. It really keeps me focused.

I plan on making the time for Ruzuku coaching by setting up designated times in my calendar to do so.

Spark Community goal:
I did meet my goal to to reach out to 3 of my SparkFriends.
I feel like I could be doing more on the community pages and know from the research that I should so that it helps me reach my own goals and to help others achieve theirs!

So this week, I am going to try to up my commitment:
I will reach out to 5 of my SparkFriends.
I will comment at least once on each of my team pages.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.