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100 Days | Phase 2 - Day 1 – The Next Round

Sunday, May 03, 2020

Start: May 3, 2020 | Target End: August 11, 2020

Phase 2 GOALS

In my first 100 days, I succeeded in building healthy lifestyle habits, improving my sleep, getting more exercise, experimenting with healthy recipes and gradually reducing my portion sizes.

Although it was certainly not fun being sick the other week, something good came out of it: 1) I lost a few pounds (though I don’t recommend getting sick) and 2) the one area that it helped me with tremendously was acclimating myself to smaller portions of food. I am working at maintaining those kinds of changes.

DAY 1 GOAL DEFINITION

At 200 lbs to start (a few years ago), my original goal was to lose 70 lbs. I have lost a total of 25.5 lbs so far. My remaining overall goal is to lose 45 lbs. I have broken my weight loss goals into 10% increments as such:

1st 10% - 180 lbs. - emoticon

2nd 10% - 162 lbs. -

3rd 10% - 145 lbs. -

4th 10% - 130 lbs.

For my 100 days challenge (Round 2), my goal is to continue to build healthy lifestyle habits and to aim for my second 10% loss goal.

Why am I doing this?
I am doing this for my health, to feel better, to have more energy, and to lower my blood pressure and cholesterol numbers. I also want to feel comfortable and confident in my own skin. I also want to be in much better shape for my next doctor checkup.

How will I know I’ve achieved my goal for this challenge?
I will have achieved 162 lbs or close to it, my clothes will be looser on me; my blood pressure and cholesterol readings will be lower, and overall I will look and feel better and healthier.

My target date is August 11, 2020

What tools and strategies will I use?
I am following my old (beloved) WW exchange-based plan and SparkPeople. I will also use my workout DVDs including Leslie Sansone walking DVDs (my favorite). I will also walk, hike and dance for my cardio, and do strength training 3 times per week.


STARTING MEASUREMENTS

Original Starting Weight: 200 lbs. | Goal Weight: 130 lbs.

Current Weight: 174.5 lbs. | Recent Loss: 3.5 lbs. | Total Loss: 25.5 lbs.
Current size 16 or XL

BMI: Previous 28.1 (overweight) | Recent 27.3 (Overweight)

Bodyfat %: Previous 39% | Recent 39% (based on Navy calculator)

Blood Pressure: 2019 blood pressure: 150/89 | April 2020 recent reading: 142/78


STARTING FITNESS NUMBERS

Sit & Reach: Previous 16.5”; Recent 16.7” | the goal is 19”

Wall Push-ups: Previous 15; Recent 17 pushups | the goal is 24 (Difficult given my shoulder issues)

# of Sit-ups in 60 seconds: Previous 35; Recent 38 | the goal is 48

Squats: Previous 3; Recent 5 | the goal is 32 (Going slowly to protect my knees.)

Time to Walk 1 Mile: Previous 25 minutes; Recent 23 minutes | the goal is 15 minutes

Stork Stand & Hold: Previous 6 seconds; Recent 7 seconds | the goal is 16-22 seconds per leg


NUTRITION & FITNESS STRATEGIES

MEAL PLAN
Planning 1200-1290 per day, approximately 8400 per week
Following old Weight Watchers exchange plan along with high blood pressure and cholesterol recommendations (reducing sodium and sugar).
Drink 2-3 liters of water daily.
Eat MORE fruits, vegetables, oatmeal, beans and fish.
Eat LESS high-carb foods like pasta, rice, bread and crackers, and also peanut butter (I tend to overeat all of these)
Keep sweet treats to occasional tastes.

FITNESS PLAN
Daily - do my PT; aim for 30-90 minutes per day of moderate cardio (mix it up), 5 days a week - I love to do a lot of walking

Weekly - Strength train 3x week OR follow one of my weight training program DVDs like Supreme 90; also use my SparkPeople workouts and Leslie Sansone walking DVDS (love her DVDs)

Additional workouts - Mix up and use my other workout DVDs for Tai Chi, Yoga, Zumba and dancing

ADDITIONAL GOALS:

Daily log my food and activity.
I want to get my BP down close to 119/79
I want to reduce my cholesterol down to below 200.
I want to fit (ultimately) in a Size 10 or 8 again.


EVENING REPORT

Today was another gorgeous day, much like yesterday. I spent most of the day inside today, watching my church service, and later doing some straightening up around the house. After dinner, I went for a walk around my property for 30 minutes and it was relaxing to watch the sunset and listen to the birds around the woods chirping and singing before bedtime. I also got to see the moon over my mountain. Here’s some photos from this evening.













Today’s success:

1. I ate within my program. I did well with measuring out my meal portions.

2. I got a nice 30 minute walk in.

3. I drank 3 liters of water today.


I hope you all had a great weekend! Feel free to let me know in the comments what your goals are or where you are in your weight loss or healthy journey. We are all in this together! emoticon
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Member Comments About This Blog Post
  • DONNALEE-53
    emoticon Plans and goals.
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    123 days ago
  • WIZARDHOWL
    Great goals! You can do it! My current goal is to get my triglycerides down (in particular) and my overall cholesterol down as well in the next 6 months. I've been moving towards that over the past year by eating move healthy fats and fish and taking fish oil pills daily, but I'm not sure what my numbers are now as it's been about a year since they were taken. Waiting until we are out of quarantine (per my doctor's advice) before I get checked again at the lab. My other numbers (A1C, blood glucose, and BP) all tend to be well within normal limits. I would like to get my HDL up above 60 again too, but I'm starting with the triglycerides which were above 300 when last checked a year ago. I'm curious to see if they've changed. I exercise more but haven't changed much else. I have lost about 10 lbs. but not much more. We will have to see, I guess!
    137 days ago
  • SPARKFRAN514
    emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    Love the detailed plan
    Tossed all my stuff when i reached my goal and have not been a 100% here after i went from 200
    pounds to 149 .May is a new start need to set some goals like you and see the scales move this moth thanks for the motivation. may aim for weekly report and put the rest in my spark emoticon emoticon emoticon coach lessons
    140 days ago
  • WATERMELLEN
    You've got this well thought-through: and what a beautiful walk.

    Kindness. Trust.

    When I began to trust myself to treat myself with kindness, then so much less "discipline" felt necessary.
    140 days ago
  • 1CRAZYDOG
    Great plans! Good luck.
    141 days ago
  • BARBIEE52
    Excellent goals..being positive & determination will get you there...& you've got a lot of that for your next 100 days!..With a lot of support from so many, you can do it!
    emoticon emoticon emoticon emoticon emoticon
    141 days ago
  • JACKIEWALKS4FUN
    Great goals and plans Karen. Beautiful pictures, looking so beautiful, different from winter. Coming alive.
    I need to try and get more motivated, hard for me lately not being able to go anywhere. I will have to write up some goals for myself soon. Right now I am so happy for the cooler morning walks, feels to good.
    Thanks you for you blogs, that are a help. emoticon emoticon emoticon emoticon emoticon
    141 days ago
  • POLSKARENIA
    I love your goals, so much so thatI’m going to save a copy of your blog to my notes and adapt it for myself.
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    141 days ago
  • PHOENIX1949
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    141 days ago
  • IMPROVINGME
    You've got a well thought-out plan, and I know you'll do well!
    emoticon
    141 days ago
  • LINDA!
    Love your pictures.
    141 days ago
  • no profile photo HOTPINKCAMARO49
    Awesome! Way to go! I am so glad you are feeling better. (((Hugs)))
    141 days ago
  • AOKDIET21
    Keep going
    141 days ago
  • PACEKA1
    My weight goals are almost exactly what yours are, as are my nutrition goals, although I am going with a bit higher calorie count. I set those calorie goals when I was working out 3-4 times at my gym. Since it's been closed I've gotten a bit lax on my strength training.So beginning this week I am incorporating at least one Lifetime Fitness class (they are all posted on YouTube) 3 or 4 times per week. I will also be working outside now that there probably not going to be any more snow - probably because who knows! I will be with you on your next 100 day journey. My highlight today was 50 minutes in the garden, a 30 minute walk with Daisy and now I am going to stretch and use the foam roller!

    I am happy that you are feeling better!
    141 days ago
  • LORI-K
    emoticon emoticon
    I love your goals, Karen. Your format, everything! Well thought out and deliberate. I think your progress so far is great. Keep on keeping on.
    The pics are beautiful.
    emoticon emoticon
    141 days ago
  • ROSALIE28
    My goals, weight are close to yours. I have lost 25 lbs. and my goal weight is to reach 145. I loose by ounces not lbs. I have been on this journey since Dec. 26, 2017. It is a journey. My successes have been in inches lost and drop in blood pressure, agility and I am overcoming stiffness of joints and added muscle strength. Bone density results in March were very healthy and in a very positive range for a woman my age. I have listed my goals for week one in May goals in my profile page. Best wishes, I will be following you on your journey.
    141 days ago
  • SILVAS7
    I’m so glad you are feeling better , if you don’t mind I may take some of your goals for myself ! You have such beauty around you !
    141 days ago
  • BECCA_62283
    💕
    141 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.