It's time for a FRESH start!
Thursday, July 07, 2011
July 7th, 2011 – It’s time for a FRESH start.
I have been on a plateau for about a year now, fluctuating from my low of 187 in August of 2010 to about 191. I am currently at 188.6. I am tired of not seeing the scale move down consistently and I need to try to figure out what I need to do to get it moving. I want to be at 160 pounds by the end of the year (12-31-2011). That means I have to get this weight loss/nutrition thing figured out for me. I have 6 months to lose 30 pounds which means I just need to lose over a pound a week to meet my goal. Why is that so difficult? That’s my goal and I am going to work hard at achieving it. Here is my plan to get me going.
F – First.
Keep God first in my weight loss journey. Pray daily and ask for guidance and wisdom with my nutrition and exercise.
Spend time daily reading the Bible, even if it is just a few verses.
I need to start going to church again on a regular basis.
R – Running.
By the end of July or first part of August I will be starting to train for the Disney half marathon in January, 2012. I need to stick to the training schedule and make sure I am getting the miles in that I should be. I also want to work on my speed by doing intervals and speed training drills.
I want to get my 5K time under 35 minutes.
I want to run the Disney half in 2:15.
E – Eating.
Log everything I eat. Pay attention to my ranges (calories, carbs, fats, protein, sodium, and fiber) and try to stay in my ranges every day.
Drink 64-100 oz of water daily.
Continue to cut back on the sweet tea. Try to limit myself to 32 oz of sweet tea each day during the week, if my calorie range allows. Also, try to cut back to 64 oz of sweet tea each day on the weekends.
I really need to figure out how many calories I need to eat for the amount of exercise I do in order to be able to lose 1-2 pounds a week consistently.
S – Strength training, swimming, and cross-training.
Even though I will be starting to focus on running before long, I still need to continue with my strength training and cross-training. I want to continue with the Friday morning boot camp class because this will help with my strength training.
During the summer and early fall I want to continue to ride my bike as much as possible. This will only be a few miles on weekends as time allows.
Continue doing crunches, push-ups, squats, and lunges. Try to do at least 50 crunches, push-ups, squats, and lunges, of any kind, at least 5 days a week.
Swim laps on Tuesday’s before lessons during the summer and after lessons in the fall. Work on both speed (intervals) and endurance.
Stay active and participate on a few of my spark teams (Determination and Accountability, the 5% challenge teams, BLC16 – summer break and BLC17 in the fall, Runner’s With A Purpose, and for July – For Real This Time) and try to complete the challenges to the best of my ability. Each of these teams has challenges for strength training, cardio, and/or nutrition and is very supportive.
H – Help, happy, healthy. Ask for help when I need it and offer help and support to others when I can.
Be happy. Don’t worry about things that I can’t change and don’t have any control over. Enjoy life to the fullest.
Stay healthy by following my plan, eating well, exercising, resting, relaxing, and taking time for myself.