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1/3/12 11:43 A

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Q1 GOAL ACCOUNTABILITY 2012

GOALS:

1. Increase daily cardio to 30 minutes a day 3x a week on non-strenght/tone days. On strength/tone days, cario 15 minutes 3x week. Accomplish this as an ongoing plan by 1/21/12.

2. Decrease unhealthy carbs 5 days a week replacing them with healthy carbs. Meet or be under carb allowance 5 days a week. Accomplish this as routine by 1/21/12.

3. Develop a plan to not sit around after work by 1/21/12. It doesn't have to be all exercise but the plan should allow for only minimal sitting/tv watching.

4. Obtain healthy meal ideas/recipes for dinners and lunch. They need to be simple and short to prepare. Book mark or make a journal of these recipes for future reference. Make this a habit by 1/21/12


Post WEEKLY Goal Accountability:

Week 01 ends 1.07.2012: Tues, Wed, Thur, Fri did really well. Didn't start until Tues to start tracking. I ate at the upper part of my goals but made most of them or under. Cut back on bad carbs most of week but did have some pasta & bread one day and potato another. GOOD: joined January Jump Start team to work on 10 minutes strength/tone video and 30 minute cardio 5x week. That keeps me working harder for the 10 minutes and gives me a structure. Will resume day 1 of the week on Sunday! I

Week 02 ends 1.14.2012: GOAL: Jump Start team cardio & ST each day as scheduled. Lower bad carbs and eat fruits/veggies at every meal. Make sure to post on Team site. BE HONEST WITH POSTING AND REVIEWING.

Week 03 ends 1.21.2112: SUNDAY was a bust; still a little under the weather from last week. MONDAY: S/T done; 10 min cardio done; Planned & Packed lunch; journaling done thru mid day; 48oz water down.

Week 04 1.28.2012: SUNDAY went ok but that's my day this week to endulge if I want to and I did! MONDAY stayed within most ranges, got cardio and S/T in, lots of water but did have heavy dinner. Still need to work on planning dinners. I did start setting a reminder for myself each day of what I'm going to accomplish that night. I am going to start posting that on my notes for food/fitness to keep myself accountable.

Week 05 2.04.2012: XXX
Week 06 2.11.2012: XXX
Week 07 2.18.2012: XXX
Week 08 2.25.2012: XXX

Week 09 3.03.2012: XXX
Week 10 3.10.2012: XXX
Week 11 3.17.2012. XXX
Week 12 3.31.2012: XXX


Edited by: DEBBICZ at: 1/24/2012 (14:06)
Debbi ~ Chicago area, Illinois


 current weight: 246.0 
281
250.75
220.5
190.25
160
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE SparkPoints: (149,150)
Fitness Minutes: (57,681)
Posts: 23,885
12/28/11 5:03 P

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Q1 GOAL ACCOUNTABILITY 2012

Threee Month SUMMARY
Sparkpeople Username: TOPS2KOPSVILLE
Actual Name: LESLIE
STARTING WEIGHT; 1/6/12- 216.8
GOAL WEIGHT 199
YEARLY GOAL 175



LIST YOUR GOALS HERE:
1. FOOD JOURNAL -MAKE MENU AND FOLLOW IT CHART ALL FOODS AND DRINKS EATEN/DRINKEN TRACK CALORIES OR EXCHANGES

WILL ADD MORE WHEN I ACCOMPLISH THIS

Post WEEKLY Goal Accountability:
Ex: Week 01 1.07.2012: *GA Yes /// or *GA No
I totally did it! I am shooting for two weeks in a ROW!! WooHoo

Week 01 1.07.2012: XXX GA/YES
Week 02 1.14.2012: XXXGA/YES
Week 03 1.21.2112: XXX GA/NO
Week 04 1.28.2012: XXXGA/YES
FOOD JOURNAL/10 MIN EXERCISE 3XWK
Week 05 2.04.2012: XXX
Week 06 2.11.2012: XXX
Week 07 2.18.2012: XXX
Week 08 2.25.2012: XXX

Week 09 3.03.2012: XXX
Week 10 3.10.2012: XXX
Week 11 3.17.2012. XXX
Week 12 3.31.2012: XXX

TOTAL LOST---




Edited by: TOPS2KOPSVILLE at: 1/27/2012 (16:14)
Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 58.2 
0
20.25
40.5
60.75
81
SYN-CA's Photo SYN-CA SparkPoints: (0)
Fitness Minutes: (630)
Posts: 2,682
12/28/11 11:59 A

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Q1 GOAL ACCOUNTABILITY 2012

Threee Month SUMMARY
Sparkpeople Username: Syn-Ca
Actual Name: Syn

LIST YOUR GOALS HERE:

1. By 1/15/12: Develop a menu plan that is low carb, high fiber of at least 25 grams, low fat around 1200-1500 calories. Follow the eating plan

2. By 2/1/12: Monitor weight loss from above plan. If a minimum of 2 pounds per week are not lost, re-evaluate and develop a plan to achieve a 2 pound per week weight loss.

3. By 1/7/12: Swim at least 3 times per week at least 20 laps & build to add 5 laps per month.

4. By 3/1/12: Develop an at home exercise program.

5. By 2/1//12: Minimize attending events that include food.

Post WEEKLY Goal Accountability:

emoticon emoticon
Week 01 1.07.2012: -3/ found 2 kinds of high fiber bars.
Week 02 1.14.2012: XXX
Week 03 1.21.2112: XXX
Week 04 1.28.2012: XXX

Week 05 2.04.2012: XXX
Week 06 2.11.2012: XXX
Week 07 2.18.2012: XXX
Week 08 2.25.2012: XXX

Week 09 3.03.2012: XXX
Week 10 3.10.2012: XXX
Week 11 3.17.2012. XXX
Week 12 3.31.2012: XXX
emoticon emoticon

Edited by: SYN-CA at: 1/7/2012 (13:51)
xxoo
Blessings,
♥*Syn*♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((.**.♥.**.))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
286
264.25
242.5
220.75
199
SYN-CA's Photo SYN-CA SparkPoints: (0)
Fitness Minutes: (630)
Posts: 2,682
12/28/11 11:35 A

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QUARTER 1, 2012 GOAL ACCOUNTABILITY!

****************************************
**************************************
**********
Use the information below to help you write your goals, then add them to your template (the template is posted in the post above this post). Good luck!

Personal Goal Definition-On a personal level, the process of setting goals allows people to specify and then work towards their own objectives. Goal-setting ideally involves establishing specific, measurable, attainable, realistic and time-targeted objectives. A goal can be long-term or short-term and add a date

****************************************
**************************************
**********
Examples: I

Increase exercise 10 min for 3 days per week beginning 1/15/12

Drink 8 glasses or water per day at least 5 days out of the week beginning 1/1/12

Decrease waist by 1 inch by 3/1/12
1. Go to gym 3 x per week
2. Do exercises at home 2 x per week
3. Stay on 1600 Calories or less at least 6 days out of the week

Stay under 1600 calories 6 out of 7 days per week beginning 1/1/12. While on vacation, bump it up to 2200 calories per day.

Keep all temptation sweets out of the house beginning 1/1/12. When gifts of temptation sweets are given, they will be appreciated, then re-gifted.

Beginning 1/1/12, When feelings of guilt, sabotague, deprivation, etc. come over me, I will counter those feelings by xyz....

emoticon

Edited by: SYN-CA at: 12/28/2011 (12:01)
xxoo
Blessings,
♥*Syn*♥ Your OW &
Sunny Gal ~~Sparkfriend~~~
((.**.♥.**.))
You become what you think about
2011 -31
2012 -10

Q1 --2012 Tracker!


 current weight: 276.0 
286
264.25
242.5
220.75
199
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