Fall 5% SparkPeople Pre-Challenge Assignments

-
Assignment #1: Post Exercise Plan (9/29/13)

 Strength Training - Mon/Wed/Fri 30 minutes 

 Cardio - Mon-Fri 30-50 minutes - (5-6 days each week) 
(will plan schedule on personal spreadsheet) 
* Walk on trail at lake 
* You Tube (Jessica Smith, Pop Sugar, Fitness Blender) 
* Turbo Fire 
* Turbo Jam 

 *********************************************************
Assignment #2: Post Eating plan (9/30/13)
I will be following something similar to what @STEPBYSTEP1955 is doing: 

1. Eat between 1200 and 1550 calories daily - tracking on SP 

 2. Eat protein with every meal 

 3. Eat starchy/simple carbs earlier in the day; only fibrous carbs after 5pm. (this one peaked my interest so I'm hoping to learn more and master this one) 

 4. Eat the recommended fruits and veggies daily 

 5. Practice portion control - Stop when I'm satisfied! 

 6. Limit my sweets - already a goal of mine 

 ********************************************************


 Assignment #3: Update your Spark Page (10/1/13)

 ********************************************************
Assignment #4: Follow Today's WIN LIST (10/2/13)

 ACTION ITEMS:
Brkfst 1 hr within waking
Healthy Mid-AM Snack
Drank 64oz Water
KILLED my scheduled WRKT for the day
Random Act of Fitness
Healthy Mid-PM Snack
Controlled my portions (lunch/dinner)
Only had dessert IF this was my ONE dessert night
To bed at scheduled time (7 hrs)

 **********************************************************

 Assignment #5: Follow / PLAN with Tomorrow's WIN LIST (10/3/13)

 ACTION ITEMS:
Water bottle ready for AM workout?
Healthy Snacks and lunch ready for tomorrow
Workout clothes ready
Workout scheduled for tomorrow
Scheduled bed time (7 hrs)

 ********************************************************

 Assignment #6: MOTIVATION - (10/4/13)

What do I want to achieve with this team/challenge? I want to lose 5% - 7.5 lbs! 
1) To feel better about myself 
2) To get better control over what I eat and when 
3) To have my clothes fit better 
4) To meet a new group of supportive, strong women 

********************************************************

 Assignment #7: Triggers (10/5/13)

What trigger foods or drinks cause me to eat the wrong foods? 

 1) Alcohol is certainly a trigger for me to "jump the track" - I eat bad, too much, and I lose my direction and focus! 

 2) My other trigger is when I wait too long to eat... I need to carry snacks with me so when I do get busy - I can grab a quick snack and not be ravenous when I do eat. 

 3) Set yourself up for success... keep fruits and veggies on hand, already cut up so I can grab them and go! 

 emoticon 
*******************************************************

 Assignment #8: Know you numbers  (10/6/13)

A) How many pounds will you lose to achieve your 5% weight loss?

      Me 150.0 X .05 = 7.5 pounds

     Current Weight: 150.0 pounds 
     Target Weight: 142.5 pounds 
      By When: December 7, 2013

 B) Calories / Calorie Burn

       Calories Daily - 1200 - 1550
      Calories to burn (Weekly) - 1150
   


*******************************************************

Comments

Post a Comment

Popular posts from this blog

The Link Between Weight and Sleep

-
Image
After a night of not enough sleep - I read a Fitness Magazine  article about " The Link Between Weight and Sleep ".  Of course one night isn't going to make that much of a difference but I do know that after being up late or out late.... I'm certainly prone to hoover anything in sight the next day. Trying to narrow down what could be disrupting your sleep… do you have trouble falling asleep or staying asleep. For me (last night) was a combo of thunderstorms and sore/tired muscles. But typically I do have trouble staying asleep…I wake up at what seems like the smallest thing.   Fitness Magazine says: T he Link Between Weight and Sleep….one word: hormones. When you’re sleep-deprived your fat tissue decreases its production of leptin, a hormone thought to suppress appetite. Leptin production peaks at night when you’re asleep. If you’re not getting enough shuteye, leptin production falls off. Sleep more, weigh less! Well kind of…. It certainly helps but gettin...
Read more

How to Survive the Holidays...One Bite at a Time!

-
Image
How to Survive the Holidays...One Bite at a Time! October through December can be a minefield of challenges for those who struggle with the  eat-repent-repeat cycle . Food is everywhere, from your television to your child’s  trick-or-treat  stash. The constant exposure may eventually lead to cravings, overeating, holiday buffet-hangovers, guilt, and vows to do better tomorrow—or on January 2nd.  The best strategy is to eat what you love  fearlessly . While that may sound counter-intuitive, studies have shown that labeling the foods you love as forbidden can actually increase their power over you. When you think of the foods you love as "bad," you may feel guilty for even wanting them, and deprived because you’re not supposed to eat them. As a result, you may yourself visiting the break room in search of holiday treats.  Eat What You Love, Love What You Eat Banish the special occasion mentality.  You'll be less temp...
Read more

Tips to start the New Year

-
Image
Here's are some tips for a New You and a New Year... Take Baby Steps When it comes to New Year's resolutions, people often set multiple big goals to achieve simultaneously. It's great to be motivated, but diving into a lot of change all at once is a recipe for burnout. Instead,  start with one habit , and once you've got a handle on it, move slowly onto the next. Says  MUSICGIRL0604 : ''Start with something--anything. For example, I felt I needed more water. After a day or two of eight cups a day, I felt more energy for exercise. After a day or two of at least 10 minutes of exercise a day, I felt a desire to try to eat healthier and cleaner. Pick one thing that will be easy for you to stick with and see where it goes from there!'' Always Have a Plan (And Back-Ups) When you fail to plan, you're at the mercy of whatever life throws your way--whether it be unhealthy snacks in the office vending machine, or a traffic jam that ...
Read more