CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
PEERtrainer blog
Groups
spotlight babes 2014
spotlight babes 2014 - 2
Group log
Member Profile
Group Comments



Saturday, November 1 
spotlight babes 2014 - 2

fitfrlife
 Last posted Fri. Oct 31, 8:48am Read all

Goal

My goal is to train down to a very firm and fit 145-150 lbs and maintain this weight for life. My new short-term goal is to be a healthy and energetic 150.0 lbs by January 1, 2015 (10 lbs ~~ approx 1/2 lb/week). STATUS: 10.0 lbs to go



Core Rule 1 – Eat at least 2 serving of green food 5 out of 7 days and at least 1 serving of fruit and veg daily
Core Rule 2 – Drink min 48 oz water daily
Core Rule 3 – Chew food a minimum of 25-30 times 75% of time -- eating slowly and mindfully.
Core Rule 4 – No Coca Cola Zero (was a habit)
Core Rule 5 – Exercise 25 min/day, 5 out of 7 days (try to exceed)
Core Rule 6 – Read Advantages Response Card twice a day minimum
Core Rule 7 – Read Response Cards once a day minimum
Core Rule 8 – Eat sitting down
Core Rule 9 – Give myself credit daily for the things I do right (eating well, exercise, correcting self-sabotage, self care, acts of kindness, relaxation, etc.)
Core Rule 10 – Incorporate squats into weekly work out routine...doing squats 3 days a week...adding an additional squat to each day.
Core Rule 11 – One blended day a week.


RE-DO WEEK 13-BRUTAL WEEK
ACTION ITEMS FOR WEEK 13:
~~ 3 brutal work out days (try to double time and/or intensity) and 3 normal work out days.
~~ Make additional diet changes (closer portion and snack control).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

07-01-11 ~~ 210.0 - ALL TIME HIGH
07-30-12 ~~ 187.5 - Start PT and PONR
10-29-12 ~~ 170.5 - Loss 17.0 lbs
01-14-13 ~~ 173.5 - Gain 3.0 lbs
01-01-14 ~~ 176.5 - Gain 3.0 lbs Re-Start PT

IN 2013, GAINED BACK EVERYTHING LOST IN 2012
and then RE-LOST IT AGAIN BY END OF 2013
and now I AM RESTARTING AGAIN IN 2014
TO RELEASE THE REST FOR GOOD. THIS IS THE YEAR!!!

~~~~~~~~~~~~~~~~~~~~~ 2 0 1 4 ~~~~~~~~~~~~~~~~~~~~
WK 00 ~~ 01-01-14 ~~ 176.5 - RE-START PT ***GOAL 1 LB/WK***
WK 01 ~~ 01-11-14 ~~ 174.5 - LOSS 2.0 LB
WK 02 ~~ 01-18-14 ~~ 172.5 - LOSS 2.0 LB
WK 03 ~~ 01-25-14 ~~ 171.0 - LOSS 1.5 LB
WK 04 ~~ 02-01-14 ~~ 169.5 - LOSS 2.0 LB
JANUARY NET LOSS ~~ 7.5 LBS
............................................................. Goal 4.0 lb vs Actual 7.5 lb

WK 05 ~~ 02-08-14 ~~ 170.5 - GAIN 1.5 LB ++
WK 06 ~~ 02-15-14 ~~ 171.5 - GAIN 1.0 LB ++
WK 07 ~~ 02-22-14 ~~ 172.5 - GAIN 1.0 LB ++
WK 09 ~~ 03-01-14 ~~ 170.0 - LOSS 2.5 LB
FEBRUARY NET GAIN ~~ +1.0 LB
............................................................ Goal 8.0 lb vs Actual 6.5 lb

WK 10 ~~ 03-08-14 ~~ 169.0 - LOSS 1.0 LB
WK 11 ~~ 03-15-14 ~~ 167.0 - LOSS 2.0 LB
WK 12 ~~ 03-22-14 ~~ 165.5 - LOSS 1.5 LB
WK 13 ~~ 03-29-14 ~~ 166.5 - GAIN 1.0 LB ++
WK 14 ~~ 04-01-14 ~~ 166.5 - SAME
MARCH NET LOSS ~~ 3.5 LBS
.......................................................... Goal 12.0 lb vs Actual 10.0 lb

WK 14 ~~ 04-05-14 ~~ 166.5 - SAME
WK 15 ~~ 04-12-14 ~~ 165.0 - LOSS 1.5 LB
WK 16 ~~ 04-19-14 ~~ 163.5 - LOSS 1.5 LB
WK 17 ~~ 04-26-14 ~~ 161.5 - LOSS 2.0 LB
WK 18 ~~ 05-01-14 ~~ 160.0 - LOSS 1.5 LB
APRIL NET LOSS ~~ 6.5 LBS
.......................................................... Goal 16.0 lb vs Actual 16.5 lb

WK 19 ~~ 05-10-14 ~~ 160.0 - SAME
WK 20 ~~ 05-17-14 ~~ 159.5 - LOSS 0.5 LB
WK 21 ~~ 05-24-14 ~~ 159.0 - LOSS 0.5 LB
WK 22 ~~ 06-01-14 ~~ 156.5 - LOSS 2.5 LB
MAY NET LOSS ~~ 3.5 LBS
.......................................................... Goal 20.0 lb vs Actual 20.0 lb

MAY 30TH VACATION GOAL: 176.5 to 156.5 ~~ Actual: 156.5

Made wt goal, only due to not being able to eat wk before vacation.
............................................................................................................
............................................................................................................

WK 23 ~~ 06-08-14 ~~ VACATION (when I could finally eat, it
WK 24 ~~ 06-15-14 ~~ VACATION went out of control)
WK 25 ~~ 06-21-14 ~~ 163.0 - GAIN 6.5 LB ++
-------------------------------------------------------------------------------
NEW INTERIM GOAL: Lose 13 lbs by Sep 19th 1 lb/wk--150.0 lbs
-------------------------------------------------------------------------------
WK 26 ~~ 06-28-14 ~~ 161.5 - LOSS 1.5 LB
WK 27 ~~ 07-01-14 ~~ 160.5 - LOSS 1.0 LB
JUNE NET GAIN ~~ 4.0 LBS ++
............................................................ Goal 1.0 lb vs Actual 2.5 lb

WK 27 ~~ 07-05-14 ~~ 160.0 - LOSS 0.5 LB
WK 28 ~~ 07-12-14 ~~ 159.5 - LOSS 0.5 LB
WK 29 ~~ 07-19-14 ~~ 157.5 - LOSS 2.0 LB
WK 30 ~~ 07-26-14 ~~ 157.0 - LOSS 0.5 LB
WK 31 ~~ 08-01-14 ~~ 157.0 - SAME
JULY NET LOSS ~~ 3.5 LBS
............................................................ Goal 5.0 lb vs Actual 6.0 lb

WK 32 ~~ 08-08-14 ~~ 157.0 - SAME
WK 33 ~~ 08-15-14 ~~ 158.0 - GAIN 1.0 LB
WK 34 ~~ 08-22-14 ~~ 159.5 - GAIN 1.5 LB
WK 29 ~~ 08-29-14 ~~
WK 30 ~~ 09-01-14 ~~
............................................................ Goal 9.0 lb vs Actual

SEP 19TH VACATION GOAL: 163.0 to 150.0 ~~ Actual:

SUMMARY:
30.5 lbs~~Total Loss with PT~since 7-30-12 ~ Starting at 187.5 lbs
53.0 lbs~~Total Loss to Date ~since 7-01-11 ~ Starting at 210.0 lbs
(Loss of 22.5 lbs in one year on my own before PEERtrainer)

LilySlim Weight loss tickers


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

INCHES LOST:
07-01-11 266.25 inches
08-01-12 253.75 inches ~~ LOSS 12.50 INCHES
01-15-13 242.25 inches ~~ LOSS 11.50 INCHES
01-01-14 243.50 inches ~~ GAIN 1.25 INCHES ++
02-01-14 237.50 inches ~~ LOSS 6.00 INCHES
03-01-14 237.00 inches ~~ LOSS .50 INCHES
04-01-14 236.25 inches ~~ LOSS .75 INCHES
05-01-14 230.75 inches ~~ LOSS 5.50 INCHES
06-01-14 229.00 inches ~~ LOSS 1.75 INCHES
07-01-14 231.25 inches ~~ GAIN 2.25 INCHES ++
08-01-14 227.25 inches ~~ LOSS 4.00 INCHES

TOTAL INCH LOSS ~~ 35.00 INCHES (NET)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

MY NORMAL BMI = 159 lbs and Below ~~ 24.9 Points and Below
NEEDED TO LOSE A "MINIMUM" OF 8.0 POINTS (32.9 - 24.9)

07-01-11 BMI = 32.9 OBESE
08-01-12 BMI = 29.2 OVERWEIGHT ~~ POINTS LOSS 3.7
01-15-13 BMI = 27.2 OVERWEIGHT ~~ POINTS LOSS 2.0
01-01-14 BMI = 27.6 OVERWEIGHT ~~ POINTS GAIN 0.4 ++
02-01-14 BMI = 26.5 OVERWEIGHT ~~ POINTS LOSS 1.1
03-01-14 BMI = 26.6 OVERWEIGHT ~~ POINTS GAIN 0.1 ++
04-01-14 BMI = 26.1 OVERWEIGHT ~~ POINTS LOSS 0.5
05-01-14 BMI = 25.1 OVERWEIGHT ~~ POINTS LOSS 1.0
06-01-14 BMI = 24.5 NORMAL BMI ~~ POINTS LOSS 0.6
07-01-14 BMI = 25.1 OVERWEIGHT ~~ POINTS GAIN 0.6 ++
08-01-14 BMI = 24.6 NORMAL BMI ~~ POINTS LOSS 0.5

TOTAL BMI POINT LOSS: 8.3 POINTS -- Yeah Hooray!!!
(32.9 - 24.6 = 8.3)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

GAME PLAN:
~~ JOURNAL MY FOOD DAILY.
~~ EXERCISE a MINIMUM of 15 MINUTES EVERY DAY
~~ INCREASE EXERCISE Incrementally -- DON'T OVERDO--HUGE !!!
~~ Establish a FIXED WORK OUT SCHEDULE--Habituated Part of Life.
~~ FITNESS GOAL: Endeavor to WALK DAILY, increasing time and speed incrementally. (In Progress bt 1/14 - 5/14 - Have Increased walk time fr 15 min daily to an avg of 30 min most days and upwards of 45 to 50 some days, as well as increased speed)
~~ FITNESS GOAL: Research and test T-TAPP as viable exercise modality as an intermediary step prior to getting back into body building.
~~ FITNESS GOAL: Get back to riding 21-speed bike by end of 2Q, 2014. (started riding bike in June)
~~ FITNESS GOAL: Get back to the gym 3 days/week by end of 3Q, 2014.
~~ USE NOPALEA to relieve arthritis in back/hips/knees/feet to facilitate exercise.
~~ Utilize PT Community for ACCOUNTABILITY/SUPPORT.
~~ FIND/COMMIT to long-term accountability partner(s). HUGE !!! (Accomplished 4/14 *** looking for the right partner(s) or team for 11 yrs--So thankful for PT)
~~ IMPLEMENT 80/20 RULE ~ Strive to eat conscientiously 80% of the time or better.
~~ DRINK 48 TO 80 OZ WATER DAILY.
~~ Utilize WW Points Plus to assist in portion control. (In Progress)
~~ Habituate in my mind that:
THIS IS A PERMANENT LIFESTYLE CHANGE.
~~ READ DR. FURHMAN'S BOOKS and THE BECK DIET SOLUTION and implement accordingly. (In Progress: Read SUPER IMMUNITY 3/14, Read EAT TO LIVE (4/14) and EAT TO LIVE COOK BOOK 5/14. Reading Beck Diet Solution 6/14.)
~~ CUSTOMIZE and document MY OWN DIET FUSION PROGRAM with ideas gleaned from all the folks at PEERtrainer, The Cheat System, PONR, JJ Virgin, Dr. Furhman, The Beck Diet Solution and other miscellaneous diet/exercise/lifestyle sources. If this is going to be a permanent part of my life, I need to own what works best for me, taking into consideration what makes my body feel best and what produces the best quality energy and health.
~~ Break weight loss goals into increments to prevent overwhelm.
~~ Take it once day at a time and CELEBRATE the little successes.
~~ GET RIGHT BACK ON THE HORSE WHEN I FALL OFF.
~~ ULTIMATE GOAL: HAVE ONLY ONE SIZE OF CLOTHES.
~~ Make this an enjoyable experience...Have fun and laugh! :)
~~ IT'S ALL ABOUT THE JOURNEY


my notes


workout
walk
pedometer:


breakfast


lunch


snacks


dinner

Recent comments
Add comment Read all

I'll hv to ck out youtube and see if I saw that one or not. I lv listening to him...you can't be reminde... more >
Posted By: fitfrlife
10/29/2014 3:28:52 PM

thanks fit. I just watched the new fuhrman show on youtube - inspiring stuff.
Posted By: cess123
10/29/2014 2:03:50 PM

- our sponsor -