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. -
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.
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
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.
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
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.
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.
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!