Thursday, February 14, 2013
I posted all my assignments for the 5% challenge in the team thread, however, since I've been a bit 'slack' lately I figured I should (and wanted to) share them with all my spark friends -- it'll hold me accountable AND provide me with ONE place to look at my assignments and what I said I'd do, instead of having to search through the message board posts on the team.
Assignment 1 and 2 I did already and blogged about 1 on here. 2 was just updating my SparkPage, which if you've see it you know I did.
This is what I wrote in the thread:
Today's assignment is to list all the reasons you want to lose weight. What do you want to change? How do you want to look? How do you want to feel? What things will you be able to do in the future with a slimmer healthier body? And list all the OTHER things that you want to change!
I am currently very close to my goal weight, so I actually don't have a lot more I want to change. That being said, there is always something...
I want to feel refreshed. I want to be able to get to my goal weight and MAINTAIN, which will require me to continue to monitor my eating habits. I want to be more natural at choosing the right foods. I want to be able to complete a 5K in under 30 minutes.
Assignment #4 was about trigger foods
This what I wrote:
List ALL your trigger foods.
What are the sources of the Triggers Foods?
-desserts at restaurants
-appetizers at restaurants
-at any restaurants
Describe the most common situations where you reach for the trigger foods or snacks.
-sometimes at the grocery store
-after lunch/before dinner
Do you see a pattern? What types of foods are you reaching for?
-restaurants are a pattern
-sometimes buying things at grocery store
That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why?
-dont go down sweet isles at grocery stores
-only go out to eat 1-3x/month, as a special occasion
-sit down and read when triggers hit
Write out your strategy to avoid the Triggers.
-buy more fruits and veggies, I know I go for them more often if they are in the house. Once I run out of freggies in the house, I tend to go towards the chocolate/sweets
-Avoid chocolate/sweets at store
-keep a stash of healthy snacks in pantry AND fridge
Assignment #5 was about cutting calories
This is what I wrote:
I eat breakfast within 30mins of waking -- I stick to a few faithfulls:
- 1/2 c dry oats w 1/2 cup milk, 1tbsp maple syrup, dash of cinnamon and whatever fruit I have in the house
- 1-1.25 c of cereal w 1/2 cup of milk w fruit if its in the house
- PBJ on toast
- toaster waffles with 2tbsp maple syrup
I always drink 3 cups of water with breakfast
The breakfast I have is always filling enough to keep me going until lunch around 11-11:30
Lunches vary between leftovers and PBJ sandwiches or fruit and yogurt
Dinners are 90% of the time healthy and portioned. I try to always have veggies in dinner dishes
My snacks are fruit, veggies, or homemade trail mix (typically almonds, 100cal chocolate pretzels, m&ms, craisins)
Treats are rare - about 10% of the time - I'll bake 100cal chocolate chip cookies, 100cal/slice chocolate cake, WooBerry frozen yogurt down the street.
*Basically what I was getting at here is that I have my faithfuls that I goto because they are portioned/healthy/easy.
Assignment #6 was listing reasons/excuses why diet/exercise plans havent worked and to list strategies to help
This is what I wrote:
-I'm too tired
My plan? On days I'm really tired (didn't get enough sleep, am working a lot of hours, etc) I'll start with just doing 10 mins. If I feel I can do more, great, if not, at least I got 10 mins in
-I'd rather do _____
My plan? Reward myself by doing the other thing I wanted to do AFTER my workout. If it's a time constraint issue, I can simply do 10-15mins of workout to get something in before doing another activity
Those are my biggest excuses/reasons I use to get out of completing a workout ! The plans I put into place above should be easy enough to follow through with!
*Funny thing though is that I didn't write about my eating habits. I write out my groceries for a "month" based on what we are going to eat. We typically go for similar things and some occasional new things. We shop one big grocery trip at beginning of month and then 1-2 smaller trips as we need things. I write out my weekly meal plan and post it on the fridge. I sometimes follow it. Sometimes I dont. Thankfully I don't keep many unhealthy items in our fridge/pantry so it is hard for me to get too off track.
Assignment #7: tracking progress by measuring
This was my FIRST TIME EVER measuring my body on SparkPeople.
I measured my bicep, 1/2 way between my elbow and shoulder
I measured my waist right at the belly button
I measured my thigh about 3in above my knee
Thigh: 17in (of course if I went up further it'd be larger)
Assignment #8 was taking the quiz Are You Prepared to Reach Your Goals?
I have taken this quiz before and got the same answer I did when I took the quiz for this assignment - I am ready!
Assignment #9 was calculating where your weight would be if you lose 5% Start date of this challenge is 2/23 end date is 4/20.
Here is what I wrote:
This is a bit different for me. I'm close to where my original goal is - I don't want to change my ticker to represent a new goal since I'm only ~4 lbs away from the one I have right now. Wen I reach my goal, then I will change my ticker to represent possible more weight loss. I can just see myself getting a little discouraged if I'm so close to the end of my ticker right now and then I make it longer.
Current weight 153.8 , I'll call it 154 for ease sake
5% of 154 is 7.7
Target weight 146.3
By April 20 2013
I will however adjust my calorie intake vs burn and my weight goal page.
*I already update my calorie burn page when I did my FitBit math blog. I did change my weight page to get to 146 by 4/20 and it adjusted the number of calories I should be eating.
Assignment #10 I haven't completed yet, but it is on my TO DO LIST when I get back from VT on Sunday afternoon
(it is cleaning out pantry/fridge, planning meals, grocery shopping, etc. Basically getting ready!)