Friday, December 3, 2010

December 2010 Focus on Fitness (updated 12/12/10)

The following is my list of December Goals... one last fitness push for the year... Yay!!

Bountiful Baskets... Volunteering once a month... enjoy eating fresh produce, organic every other week.   
http://www1.bountifulbaskets.org/ 
Body Bugg Goals: 


Maintain a Calorie Deficit of 500-750...  This means that I used more calories than I ate... this is the most important goal for weight loss.  If I ate a little more than I should have, did I get enough movement in to counteract that? THIS NUMBER TAKES INTO ACCCOUNT HOW ACTIVE I AM AND HOW MUCH I EAT.  If I meet my target for 6 days I have saved up 3000-4500 calories , if I am good on the 7th day I should lose a pound or just over.  If I decide to "reward" myself…  it all comes out of that account and I need 3500 to lose a pound.  If I underestimated how many calories I ate all week or if I  spend everything I earned… I just maintain.  Which is fine AFTER I reach goal.  Knowing that many restaurant meals will eat up 2000 calories easily or 4 days worth of meeting a 500 calorie deficit goal, it makes it easy to see that these "rewards" should be VERY infrequent and even more infrequently would I eat the whole portion they serve up.    These meals simply are not in the weekly budget if I'm going to meet my goals.   So aligning my actions… (rarely eating out and picking good options when I do) (sticking to logging food intake EVEN WHEN I’M NOT doing what I'm supposed to) and getting 30 minutes of exercise daily are going to go a long way.
Shooting for 500- 750How am I doing?
As of December 12:  The body bugg shows that I have gained  1.3 pounds a week over the last 30 days on average.  Definitely NOT the direction I want to be moving.    I have some very good days in there,… but I also have some not so great meals /days  in there and they really are adding up. 

 Average 8000 Steps a day... Pretty self explanatory, I have averaged 5,846 steps... so this is a STRETCH goal.  I really have to give this constant attention because during a week day I can easily get under 3000 a day.   
I have learned that steps alone do not help with the overall calorie burn quite like a dedicated exercise session where I get my heart rate up and can feel my muscles warming up.  It's good for me though; it helps me get some activity in and would help to probably keeps my body's metabolism from shifting  down into sleeper mode, lol.  This is more of an indicator of where I fit in on an activity level scale.  I think getting up to 8000 would shift me out of sedentary into lightly active.  I'm keeping it around as a goal that just encourages me to move more in my daily living routines.
In December I'm hoping to hit this 10 Days. How am I doing?
No Change.
Log Food Intake...Doing great here!  I like using the Tap n Track application on my iTouch helps a lot. Faster than logging on a website, just because internet connections are slow and tedious fro this task.  An offline tracker really saves time.  My favorite app by far. 
The goal would be 7 consecutive days logged each week:  working towards 28 Consecutive Days Logged.  Check? 
December 12, 2010:  I really only struggle with this when I eat things that I don't want to log.  When I am eating "off plan" it is really hard to own it.  So that's where I'm working to improve on this.  The idea being that I don’t go into denial when I'm off plan.  I know what I'm about to eat or what I just ate and I can adjust accordingly.  If I just pretend that it didn't happen and hope that I don't get a notice in the mail that my account is overdrawn / scale goes up or I'm out of funds  / scale doesn't go down…   I can still eat a treat and actually move down on the scale.  I think that the fact that it's hard to get data sometimes is an excuse not to log and a way of not "owning " my actions.  Connect the action with the consequence.  Log it!
The goal here is to log everything I put in my mouth.  Not just the good days / meals. 
Exercise / Fitness Goals: 
 Wii Fit Plus Minutes... other than just weighing in of course, .. and it's fun, too. I should do this more.
10 Days of 15 Minutes. Check?
December 12, 2010:  I have one day, need to try harder. 
 Elliptical Minutes... this makes for a great 10 minute warm-up or a full workout.
10 Days of 15 Minutes. Check?
No Change.
 Videos... Jackie Warner 15 minute total body workout, or a Yoga video, I have lots to choose from. Yay, this will be fun!!  10 Days of 15 Minutes. Check?
No Change. 


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The big plunge...

Starting Weight 193.8
Week 1 194.2 - +.4
W- 2 190.2 - -4.0
W- 3 186.4 - -3.8
W- 4 186.2 - -0.2
W- 5 184.0 - -2.2
W- 6 184.5 - +0.5
W- 7 185.0 - -0.5
W- 8 183.2 - -1.8
W- 9 180.0 - -3.2
W- 10 183.2 - +3.2
W- 11 179.0 - -4.2
W- 12 177.1 - -1.9
W- 13 175.1 - -2.0
W- 14 171.6 - -3.5
W- 15 169.9 - -1.7
W- 16 168.4 - -1.5
W- 17 165.4 - -3.0
W- 18 161.9 - -3.5
W- 19 165.4 - +3.0
W- 20 163.0 - -2.4
W- 21 165.8 - +2.8
W- 22 162.0 - -3.8
W- 23 159.8 - +0.4
W- 24 158.0 - -2.7
W-k 25 156.4 - -1.6
W- 26 154.3 - -2.1
W- 27 153.9 - -0.4
W- 28 152.0 - -1.9
August 30, 2009
W- 29 149.9 - -2.1
W- 30 147.7 - -2.2
W- 31 147.1 - -0.6
W- 32 149.5 - +2.4
W- 33 151.3 - +1.8
W- 34 150.2 - -1.1
W- 35 150.8 - +0.6
W- 36 150.3 - -0.5
W- 37 149.1 - -1.2
W- 38 149.8 - +0.7
W- 39 150.1 +0.3
W- 40 156.3 +6.2
W- 41 153.3 -3.0
W- 42 152.6 -0.7
W- 43 152.6 -0.0
W- 44 150.7 -1.9
W- 45 152.4 +1.7
W- 46 153.0 +0.6
W- 47 152.3 +0.7
W- 48 150.1 -2.2

W- 49 147.5 -2.6
W- 50 146.3 -1.2
...
...
W- 53 151.0 +2.0
W- 54 149.3 -1.7
W- 55 144.9 -4.4
W- 56 144.1 -0.8
W- 57 140.0 lbs. Goal!!!!