Wednesday, February 13, 2013
It's been a long day today, starting with an early walk with Daisy, teaching in the morning for 3 hours, a German class in the afternoon, (I've been learning German since about 1997 and we hold a class at my home once a fortnight or so having hijacked our teacher from the local evening class now that she has retired), more teaching in the evening and then a quick dash to B & Q to pick-up seed and plant compost before it closed. I was then able to relax and eat my dinner before I go down to sparking.
I was invited to join the 2013 Winter Into Spring 5% Challenge Community Team and the first challenge is to make a plan of exercise and nutrition and anything else to help me achieve the aim of losing 5% of my current bodyweight in 8 weeks. This seemed fairly impossible at first but it is 12 lbs over the 8 weeks, so should be achievable if I can plan effectively.
1st step is to plan at least two sessions at the gym which includes swimming and different aerobic and yoga classes each week, plus walking for 30 minutes a day.
2nd step to plan my meals and make a shopping list to ensure I have the healthy ingredients in my fridge and cupboards and exclude most of the unhealthy cakes, biscuits and icecream to cut down the temptation. I am following the fast diet at the moment, which allows me to eat normally - towards the top of my nutrition range for 5 days a week and the other two days I fast on 500 calories.
Within the fast diet I eat mostly vegetarian with chicken ocassionally on a Sunday or fish. I eat at least 7 veggies and fruits each day and often more and I drink 8 glasses of water each day, more if I am doing more exercise.
3rd step is to aim to get a minimum of 7 hours sleep a night and preferably 8 by getting to bed before 11.30pm.
I will continue to be active each day with the Spark Coach programme. Lastly I will record all my exercise and activity and use the nutrition tracker daily to ensure I stay on target and will write a blog each day and leave comments on my teams discussions regularly.