Saturday, June 15, 2013
I have some smart version of my goals on my spark page, that I will lose two pounds a week by staying within my calorie range, and earning 300 fitness minutes. They need to be revamped. I haven't made progress. An article about starting our wellness journey prompted me to do some re vamping.
I like my goal. but it needs to be more behaviorally specific. I will lose two pounds a week by 1) staying in my calorie range. ( This needs more work. I eat over range several times a week. So I need to be more specific in how I am going to follow this. First, I will stick to the macro nutrients ranges for fat, carbs and protein. It works best if I have 1 serving of a grain, and the rest of my carbs are fruits and vegetables, 1 serving of meat and the rest of my protein is meatless. The main reason I go over is the night time eating. So, no more night time eating, which also needs some behavioral work..)I need a relapse plan. My fitness plan also needs some revisions for the summer months.. So Here is the revamp version...
I will lose two pounds a week by creating a calorie deficit of 7,000. Step one- I will eat within my calorie range, with one grain and one meat each day I will weigh and measure portions so I know calorie range is correct. I will have an after dinner snack, but will stop once that is consumed. In place of night time eating, I will spark, drink relaxing tea, take a bath or do the dishes. Step two - I will earn fitness minute, 600 fitness minutes each week. This is through a variety of things. First, I will treadmill each morning, 4-5 days a week with Cynthia for 30- 45 minutes. Second, I am riding my bike to and from work, and at lunch time 5 days a week. Third, I am taking a water aerobics class 4 nights a week. Fourth, My NEAT. I will actively try to earn some NEAT steps. Each day, I will try for 6,000 steps though my FITBIT. I am going to be taking it off for when I do biking, or cardio so I can count those in fitness minutes separately. My fitness minutes though FITBIT will just be the steps I take. I will make the appointments in my spark planner.
REWARDS... My issue has been consistency. I set up great plans, with great rewards systems and then I don't follow through. I need to do short frequent rewards to award the consistency. So... for each week that I make 4- 5 mornings, 4-5 bike rides, 4 classes.. I will get a Spark Goodie. Economically, My rewards need to be money free, food free. For each week that I stay within my calorie range, and create a weekly deficit of 7,000, I will get some special me time. This could be a spa day at home, a bubble bath, a hour spent scrapping, a special drive. Something that I don't normally do, just for me. If I eat lunch at home, I can save the money and use it for a monthly reward.