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Specifically January

Thursday, January 02, 2014

Okay, so for this month I've got my specific plan outlined. I'm giving myself the first week off since I'm still pretty sick. I did start a Sick Streak and today was Day 3. I've been taking a leisurely walk around the block to get some fresh air and vitamin D. Takes me about 12 minutes for a half mile journey. Anyway, I'm going to keep my goals as if I *was* counting the first week, just because my brain can't work hard enough yet to compensate.

I hope my specificity model will help you with making your fitness plans!


Fitness Focus: Walking

My goals are to get 250 fitness minutes per week (or 1000 fitness minutes for the month total) and to lose 4lbs.

I will accomplish this by:
1) Walking 5-7 days per week (35-50 minutes per day).
2) Eating healthy meals that are centered around vegetables and fruit.
3) Tracking meals 3x per week and tracking fitness every time.

I will track my goals by:
1) Using the Food and Fitness Trackers
2) Using my scale and tracking my weight on SparkPeople

I will know I've reached my goals when I see 185lbs on the scale and I've reached 1000 fitness minutes.

Items Needed to Achieve this Goal:
1) SparkPeople/Internet access
2) Support from my Spark Friends/AccountabiliBuddy(ies)
3) Good shoes
4) Heart Rate Monitor
5) Scale

I will find the time to accomplish these goals:
1) Until school starts, I'm pretty wide open!
2) When school starts (on the 20th or 21st) I will workout after classes, on non-class days, and on weekends (after church on Sundays).

Things I need to learn more about:
1) Heart rate monitor and it's benefits/usage.

People I can talk to for support:
1) Any of my SparkFriends, and specifically (so far) Malia, as she has said she'll help me be accountable. (Thank you, Malia!!!)

My goals' relevance:
1) I want to be healthier and to start losing the weight I've put on since moving back to El Centro. I also want to be a runner, so I'm going to start with walking as my base to improve.

I will reach my goal date by:
January 31, 2014
I will weigh weekly on Saturdays.

Additional Dates:
January 8- Abdominal workout
January 13- Legs workout
January 17- Butt Blaster workout
January 19- Tabata workout
January 21- Treadmill walk
January 23- Wii Dance (YouTube)
January 25- Sneaky Fitness
January 26- Chair Yoga
January 27- Cardio Kickboxing
January 29- Totally Body Toning
January 31, 2014- walk a timed 5k

Sundays- crockpot dinner preparation; breakfast preparation; lunch planning
MWF-crockpot dinners
Tu/Th/Sat- regular cooking dinners from planned healthy menu

Spiritual Health
Sunday- attend services; cook breakfast goodies for hospitality ministry
Tuesday- attend Bible study
Nightly- read Bible; pray
Start health & nutrition ministry by the end of July (fitness; good food) 1 Corinthians 6:20

Mental Health
Weekly counseling
Journaling regularly
Make friends
Socializing with those friends
Read for pleasure
Work toward fitness, food, and spiritual goals

My reward for accomplishing 75% of goals: Home Facial
Facial scrub, mud masque, toner, moisturizer, maybe hot towel treatment.

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Member Comments About This Blog Post
  • JSPIN74
    belated woot woot at you! this is awesome :)
    2665 days ago
  • no profile photo CD12934164
    Wow that's awesome! Great planning and details! 2014 will be your best year yet!
    I will be stopping by to see just how great you're doing. I hope you're feeling better today! Have a wonderful Sunday and week! emoticon
    2683 days ago

    Comment edited on: 1/5/2014 1:58:41 PM
    Walking is where I want to start too. As long as my back is funky, I don't feel good about running, so I'm going to try walking. I'll be your accountability buddy. So far, I'm at zero for the walking and +1 for the healthy meal.

    We can check in weekly if you want :)
    2685 days ago
    Jill, I love your goals! It is great that you have not only made the goals, but also figured out how to be successful in reaching them! I really think this is going to be your year and you are going to amaze us all with your success! I am definitely here pulling for you!
    2685 days ago
    Awesome, amazing and detailed goals, Jill!!! I really think 2014 is going to be a great year for you and I'll definitely be here encouraging you along the way!
    2685 days ago
    What a great plan...you got this!
    Looking forward to your progress!
    If I can ever help or encourage, I am here!
    Read books for pleasure...you need that kind of diversion!
    I love books by Elizabeth Berg, a real women's writer!
    Best of luck!
    P.S. You are in my prayers, too! Hugs!
    2686 days ago
    Wow! This is the most in depth plan I've seen. I LOVE IT! I especially like "how will I know when I've reached my goal" and your reward for making it 75%. How are you guaging 75%? By weight? Fitness minutes? Both?

    I have a book of crockpot meals that I need to look at. Maybe I can use Jan to practice for not having time when school starts. Like, prep my meals and everything when I'll have the time in Feb instead of taking full advantage of a free schedule now. Hmmmmm.... OK. I'm gonna post a similar blog so you know how to hold me accountable also.
    2686 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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