174 maintain
Every minute of every day is about choices. You choose your direction, you choose your path, you choose your future.
It all comes down to the moment to moment choices we make
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Beginning Monday, Sept. 10th
WEIGHT LOSS CHALLENGE - Commit to release 1 pound per week for the next 15 weeks. Merry Christmas to Me! :D
1st Challenge goal:
DONE! 11/12 16.8 lbs gone!
2nd Challenge goal:
Mon Sept. 10th:
191.6 bf: 40.3%
week 1 - 9/17: 191.4 bf: 38.9
week 2 - 9/24: 188.4 bf: 38.7
week 3 - 10/1: 187.8 bf: 38.5
week 4 - 10/8: 186.6 bf: 39.4
week 5 - 10/15: 182.8 bf: 38.5
UPDATE: LOSE 1.38 lbs PER WEEK! G = goal, A = actual
week 6 - 10/22: G = 181.42 A =
183.4
week 7 - 10/29: G = 180.04 A = 180.6
week 8 - 11/5: G = 178.66 A = 178.6
week 9 - 11/12: G = 177.28 A = 174.8
week 10 - 11/19: G = 175.9 A = 174.4
week 11 - 11/26: G = 174.52 A =
week 12 - 12/3: G = 173.14 A =
week 13 - 12/10: G = 171.76 A =
week 14 - 12/17: G = 170.38 A =
week 15 - 12/24: G =
169 A =
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3/19/07:
220 lbs. BF:
39.0% Waist:
40" Hips:
49" BMI: 36
4/12/07:
214 (doctor's office visit) Started PEERTrainer 4/19/07
5/19/07:
201 lbs. BF:
35.0% Waist:
36.5" Hips:
45.5"
6/19/07:
195 lbs. BF:
31.5% Waist:
36" Hips:
44"
7/19/07:
194 lbs. BF:
33.0 % Waist:
36" Hips:
44"
8/19/07:
194 lbs. BF:
34.2 % Waist:
36" Hips:
44"
9/19/07:
190 lbs. BF:
31.0 % Waist:
35" Hips:
44" Navel:
40.5"
10/19/07:
181 lbs. BF:
29.5 % Waist:
34" Hips:
43" Navel:
39.0"
11/19/07:
174 lbs. BF:
27.8 % Waist:
32" Hips:
41" Navel:
36"
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Advantages of Releasing Weight
1. Violet will value health and fitness and possess high self esteem!
2. I will radiate joy and happiness! My energy level will skyrocket!
3. I will live a longer, healthier life to pursue my passions!
4. I will squash my risks for heart disease, diabetes, cancers, etc.
5. I will be a role model for my family and friends. Spread the love!
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EXPEND MORE ENERGY THAN YOU CONSUME
Olive Oil, Omega 3, 6, 9, Avocado, Almonds!
Drink at least 96 oz of water each day
Whole-wheat pasta, Brown Rice: 1 meal per day.
Fruits, Vegetables, Lean meats, Whole grains, Whole Foods!
EAT!
1. Eat a healthy breakfast 6 days a week!
2. Eat 2 small snacks daily: 1 AM, 1 PM (fruit or vegetable ONLY)
3. Eat at least 2 vegetables with lunch daily.
4. Do not eat again after dinner. No nighttime snacking.
5. Make your calories count! Go for high nutrient density!
MOVE!
1. Move everyday! Minimum 45 minutes, but work up to 1 Hour.
2. Stretch! Yoga, Pilates, Crunches, Squats, Lunges, Dumbbells.
3. Challenge yourself. Get ugly, sweat. Get that hear rate UP!
4. Cross train. Give your major muscle groups 1 day of rest.
5. Listen to your body. Pain is a sign to slow down or stop.
RUN!
1. Run 3 miles straight
DONE! 11/11/07
3.05 miles
2. Run 30 minutes straight
DONE! 11/15/07
35 minutes! 3.4 miles
3. Run 45 minutes straight
4. Run 5 miles straight
5. Run 6 to 8 miles regularly by summer 2008
JUMP!
1. Jump for 100 jump rope revolutions!
2. Jump for 3 minutes
3. Jump for 5 minutes
4. Jump for 10 minutes
5. Jump for 15 minutes!!!
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DE-CLUTTER! organize, streamline, simplify surroundings
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Thanksgiving Week Action Plan!
(11/20 though 11/27)
1. 30 minutes of exercise first thing every morning.
2. 1 Glass of water & read Advantages before EVERY MEAL.
3. 400 calories per meal. 1,600 calories per day.
4. Write down calories at every meal.
5. Fruit or vegetable only for in-between meal snacks.
BONUS: Work out an additional 30 minutes in the afternoon!
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