Stepping Stones Week 13 and Review of Week 12

     It’s been a good week. The scales are moving down again and I am anxious to keep seeing progress. I power-walked 9 miles and completed 3 combined cardio/toning sessions this week. My fitness adventure was learning the stretching workout for stronger backs. Tony and I did this together several evenings as kind of an end-of-day routine. My highest calorie day was 1665 calories and my lowest was 1335 calories. I used all three “Get Out of Diet Guilt Free Cards” but twice for only 1/2  a serving of a treat and always staying within calorie goal. It was a good week. I feel like everything is in line for success.

     There were a couple of yummy finds this week that I thought I would share with you. Progresso High Fiber Tomato Soup is completely yummy. It tastes like pizza sauce or spaghetti sauce and is only 135 calories per serving. It was great for lunch with either 1/2 an Amy’s Spinach Feta Pocket or 1/2 Ezekiel Bread and Swiss Cheese Sandwich. I will be purchasing more for sure.

     I also tried Laughing Cow Strawberries and Cream Spread for the first time this week. This is a very calorie friendly sweet treat. It is yummy, tasting much like strawberry flavored cream cheese and it is 45 calories per wedge. It is great on graham crackers or alone. It is almost like a really thick pudding or yogurt. You gotta try it.

     It’s been a very busy week and I did not get my reading done, so reading South Beach Diet remains on my to-do list for week 13.  I am very happy with the way this week went so I will leave the goal, to-do list, and “Stepping-Stones” as they were during my successful week 12. I hope you are well on your way to reaching your next goal. Remember to be diligent in reviewing progress and plans to make sure you are on track. I have included mine for reference. Lets have a great week 13!

 

 

Stepping Stones for Success – Week 13

 

 

Goal:  “To weigh 135 lbs by12/31/2012. (That is a loss of approximately 40 lb in 1 year).

Action Steps: I will continue to limit my daily caloric intake to 1600 calories, focusing on good nutrition in my choices. I will continue to speed walk no less than 8 miles during the week and include at least three combined toning and cardio exercise session.  I will also have 1 additional “fitness adventure” of 20 minutes or more.  I will officially weigh in once this week, marking my progress on the Weight Tracker tool.”

To-Do List:

1. Plan Weekly Menu (See Plan To Eat Fabulous Foods.)

2. Grocery Shop (See Stocking The “New Me” Pantry.)

3. Refill Snack Basket (See The Real Food Fight .)

4. Weigh In (See Weigh In Wednesday.)

5. Organize Outfits and Gear (See Get Your Rear In Gear.)

6. Speed Walk a Total of 8 Miles

7.  3 or More Toning/Cardio Sessions (10 Ways to Increase Your Metabolism)

8. A Random Fitness Adventure of 20 minutes or more.

9. Give myself 3 “Get Out Of Diet Guilt Free Cards”.

10. Enjoy a Rest Day. (See Balance.)

11. Grade Last Weeks Efforts (See A for Effort.)

12. Assess Past Week’s Efforts (See Assess for Success.)

13. Create next Stepping Stones Sheet

14. ReadSouthBeachDiet

Daily Log

Morning Weight: ______           Evening Weight: ______

Did You Take Your Omega 3? Yes / No       Consume Chia?  Yes / No

Servings Of Dairy:   ——–      Servings Of Grapefruit: ____

Did You Do Daily Affirmations? Yes / No

Did You Use Aromatherapy? Yes / No

Bedtime:  ——————               Wake Up Time:  ———————

Did You Eat Frequently (Approximately Every Two Hours Until After Dinner)? __________

Did You Complete Cardio In Miles or Minutes? ___________________________

Did You Complete Toning Exercises? _________________________________

Did You Drink at least 64 ounces of Water? ______________________________

Total Calories Consumed:_________

Foods Eaten

Breakfast:

 

Snack

 

Lunch

 

Snack

 

Dinner

 

Snack

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