exercise: do the 30-day shred at least 4 days this week
Zumba course on monday
go swimming once this week
start running: run at least on one day this week
eating: make a meal plan for every weekday and log it (and stick to it)
more protein than carbs on at least 5 days (wednesday is a holiday so that's definitely excluded)
eat at least 22gr of fiber
drink at least 1l every day, 1.5l if vigorous exercise done (would that be enough?)
I'm in. My 5 Outta 7 Plan is working really well for me and, more importantly, is something that I can maintain for a long period of time. So I'm going to leave well enough alone. My weight is going in the right direction after 7 days so that's the most important part. It will be 70* for the next 2 days followed by a high of 40* by the end of the week so I also want to get in a couple of hikes since our fall colors are at their peak.
1. LOG EVERYTHING, no matter how small, M-F.
2. Calories under 1100 M-F.
3. Strictly limit breads and cheese; no deep-fried ANYTHING!!!
4. Remember calcium and multi-vitamin.
5. 3-4 fruits and veggies a day.
6. List something that I accomplished each day.
Reached 30 lb. Weight Loss Goal April, 2010
Fighting The Battle to Maintain
This will be a rough week for me. I may not be around much and when I am, I may be a grumpy old bastard.
My daughter and I will be flying out to Va. Beach Wednesday morning and returning back Saturday evening. We have a surprise going away party planned for when we return.
A week from today I will be moving my daughter to Arkansas.
Health and Fitness Monday & Tuesday
1) Gallon of water
2) Eat Clean
3) Document (video and pics) what could be our last father/daughter trip
4) Have as much fun as possible
5) Make sure my daughter knows that she's my #1 and always will be my #1 priority and she can turn to me for anything
Time to get back on the horse...last week totally fell apart on Thursday, when I not only had an abuse case, a toilet-trained 4-year-old that peed right on the floor during an evaluation (not just a little bit, either!), and a suicidal patient. Consequently, I didn't eat for 7 hours, got home ravenous, and that was the end of that. I pulled it back together over the weekend but had a very sick boy here so didn't post or keep track. I did, however, do a lot of research on what "eating clean" really means and got into the whole GMO literature, so I'm newly bent on trying to clean up my diet as a whole, not just the calories and macros. I think I do pretty well with eating real food instead of frankenfood, but paying more attention to it can only help, right? In that vein:
1. Eat "cleaner."
2. 1200 calories max.
3. Exercise 6 hours total for the week.
4. Sleep 7 hours per night.
5. Log it all, and don't disappear no matter how busy!
6. Focus on the positive .
Hubby and I were supposed to go hiking in the north Ga. mountains today, then hit the orchard, but it's pouring, so we have to reschedule .
Hmm, I guess that wasn't focusing on the positive . Okay...I don't have to fight off the temptation of fried pies at the orchard today, and by the time we go, the leaves will be even brighter and more colorful.
Have a great week, everybody!
And now that you don't have to be perfect, you can be good.