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Spark Coach - Goal Setting and Action Steps Part I

Friday, March 01, 2013

So the first goal that I want to work on is the one that drew me to the site initially, which is I want to lose 134 pounds. But that goal is at least a little over one to two years away.

I'm a visual learner, so I liked this goal sheet, available at www.sparkpeople.com/syst
em/goal_worksheet.pdf


The goal I am trying to accomplish is a healthy BMI of 22 or 116 lbs.

This goal is: Achievable, Important to Me, Concrete and Specific, Able to be Truly Finished, and A Challenge

My picture of what the long term goal will look or feel like is a picture I found on the net of a runner with barbells in both hands.

The point is: I will be more attractive again, I may put off full-blown diabetes, as I change my diet to support the goal I may eat more of the foods I love rather than so much frozen, processed food, I will feel better and I will have more energy. (I guess that's five)

My goal deadline is: December 25th, 2014

Milestones:

Starting is February 26th, 2013.
Milestone 1 (30#)'s deadline is August 9th, 2013
Milestone 2 (60#)'s deadline is November 20, 2013
Milestone 3 (90#)'s deadline is April 3, 2014
Milestone 4 (120#)'s deadline is August 16, 2014

Five habits I can start to build that will move me closer to my first Milestone is:
1. Cardio five times a week
2. Flexibility three times a week
3.Drink 8 c of water each day
4. Take vitamins each day-Potassium with each meal and snack
5. Be in bed at least 8 hours per night

To celebrate Milestone 1, I'm getting myself an iPod Shuffle
To celebrate Milestone 2, I'm getting workout clothes again from Goodwill
To celebrate Milestone 3, I'm taking a mini-vacation in my home. I'll keep my exercise routine and tracking in spark, but the rest of the time, (for 3-5 days) I am staying home, playing nothing but video games (since SparkPeople has eclipsed my playing time)
To celebrate Milestone 4, I'm getting a new wardrobe from Goodwill stores
To celebrate reaching my GOAL!, I am getting a custom costume made and attending an anime convention.

To keep myself motivated between milestones, I've divided my weight loss up into 5 pound increments. Each milestone I can buy something for between $5-10. Up until now its been video games (with less time to play them though, that becomes a little less appealing) I might start putting it in an envelope for hair and makeup from Avon.

People from the SparkTeams Butterfly People and Positive Blogges know about my positive and negative "Attitude" mugs that I've just put in place. For days I've given everything my all (put a lot of effort in the day) I put an almond (representing one dollar) into a cup that says "Attitude is Everything" for each day. Days I give a lackluster performance or "rest on my laurels" as some might say, I take an almond from the "Attitude" mug and put it in a black mug of the same size. I have the opportunity to earn back that almond the next day.

At the end of the month I do a tally. The number of almonds in the Attitude mug are put against the number of almonds in the negative mug (So in a sense lazy days count against the total twice, once when they are taken out of the attitude mug, and once when they cancel out an attitude mug almond at the end of the month, if there are any in the negative mug at the end of the month)If I end up with positive almonds left, then that is spending money toward my iTunes playlist. If I end up with only negative almonds, that money has to be put in an envelope-given to my parents to hold- to donate to the Salvation Army around Christmas.


Today is technically March 1st, and I started the system on the 26th, because I felt that even with following SparkCoach, that I was getting lazy in my weight loss efforts.
So far I've had 3 good days, so that is 3 positive almonds and 3 dollars I can spend in the iTunes store. I wonder what two songs I'll pick. I think "She's Got the Look" by Roxette and "Alive" by Avalon
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