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Reflection 4/15, goals week of 4/16-4/22

Sunday, April 15, 2012

I decided to wait to start another 100 day challenge until my classes end in May, but I do want to continue tracking my progress and working on goals. I have a two week break between my Spring classes ending and the start of the first summer class. If I start my next 100 days on the last day of my on-campus class, my 100th day will be on the first student day of school in the fall.

I have stayed in my calorie range most of the week, falling a little lower than usual. I allowed myself more fruit than usual, eating a bowl of fruit and yogurt for breakfast and having apples or pears for snacks. I still stayed in my Spark range for carbs and stayed below 200 daily carbs, which has been my goal. Maintained at or near protein range and was in range for fats all week. Only had one day (today) that I went over my goal of 1000mg or less sodium, and kept fiber at or above 25g while avoiding chickory root and inulin.

Exercise has been my difficulty, as I have been incredibly tired for a while now. Increasing my calories didn't make much difference. I really am just going to have to wait until this semester of grad school is over and I am not driving 3 hours on Mondays for class plus all the extra projects. Hopefully the summer and fall classes will be better!

Reflection on goals:
Calories: 1,330 - 2,000: range 1136-1596 average 1375
Fat: 36 - 70: range 25-30
Carbohydrates: 100 - 225: in range all week, under 200 7/7 days
Protein: 95 - 170: under Tuesday and Saturday
Sodium: less than 1,000- slightly over Saturday
Fiber: 25-45 - in range all week

7 day calorie cycle (zig-zag)
Maintenance Fat Loss Extreme Fat Loss Actual
Sunday ------2088 ---1670 --1253----1500
Monday ----2088 --1670-- 1253-------1220
Tuesday ----1670 --1336--- 1160------1136
Wednesday 2505-- 2004 --1503-------1596
Thursday ---2088-- 1670 --1253------1487
Friday -------1879 --1503 --1160-------1336
Saturday -----2296 --1837 --1378---- 1344
Average calories per day: 1375

Goals 4/16-4/22:
Nutrition goals:
Calories: 1,330 - 2,000
Fat: 36 - 70
Carbohydrates: 100 - 225
Protein: 95 - 170
Sodium: less than 1,000
Fiber: 25-45

7 day calorie cycle (zig-zag)
Maintenance Fat Loss Extreme Fat Loss
Monday ----2088 --1670-- 1253
Tuesday ----1670 --1336--- 1160
Wednesday 2505-- 2004 --1503
Thursday ---2088-- 1670 --1253
Friday -------1879 --1503 --1160
Saturday -----2296 --1837 --1378
Sunday ------2088 1670 1253

Goal 1: continue regular, daily exercise.
~~~~~steps to meet this goal:
a} get up and workout, either at home or at the YMCA
b} walk, other cardio or strength on the weekends
c} walk or go to a Y class in the evenings if I don't get in a workout in the am

Goal 2: drink 8-18 8oz glasses of water each day.
~~~~steps to meet this goal
a} drink water throughout the day at home
b} drink no more than 18 glasses!

Goal 3: continue healthy eating, and improve on what isn't working.
~~~~steps to meet this goal
a} continue packing lunch daily (fix 3 salads at a time on Sunday evening and Wednesday evening)
b} pack breakfast or eat breakfast at home
c} plan healthy dinners around schedules, packing something for Monday & Friday nights when I have class, preparing something quick before games and gymnastics, utilize the crockpot, grill, and steamer or eat raw!
d} no snacking after 7:30pm
e} eat more veggies than fruits

Goal 4: In bed by 10:00pm, Up for workout by 5:00am
~~~~Steps to meet this goal
a} remind the kids that I have to be in bed!
b} maintain bedtime routines for me and 9yo dd
c} no hitting the snooze button!!
d} plan to meet friend at the Y to help me get up

Goal 6: Do well in my graduate courses
~~~~~steps to meet this goal:
a} spend 15+ minutes daily on coursework or readings
b} outline assignments for each week and check when completed
~~ observation in inclusion classroom for one student
~~ implement prompts plan for one student
~~ complete assessments with 9yo dd
c} remember that everything doesn't have to be perfect
d} DON"T sacrifice workouts, sleep, or other necessities for school work!
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