Week 13 got off to a rocky start from a calories perspective. A trip to a mexican restaurant while very hungry and a dinner out with friends both got the better of me. Calories Monday and Tuesday were more in the maintenance range, just under 2200 calories. I did do extra exercise throughout the week and worked to keep my calories below goal for the other days to try to compensate, with the lowest calorie day hitting at 1240 calories. I did a total of 11 cardio miles, 3 toning sessions, and about 1 1/2 hours of hula hooping this week. I upped the weights I am using while doing the 20 minute shred routine. I was using 2 lb weights now it’s 3 lbs. I continue to struggle with sleep, seldom getting a full 8 hours. I set out to cut out daily sodas, having been regularly downing several Pepsi One’s a day previously. I had no “diet sodas” this week but did have two energy drinks. That is consistent with the recommendations I’ve read of no more than 2 or 3 sodas a week. I may eventually cut them out all together. For now my official limit is this guideline of no more than 2 a week – none with NutraSweet. I used 2 out of my 3 “Get Out of Diet Guilt Free” cards, each on a Frosty Jr from Wendy’s. These are only 175 calories and made great weekend treats on Friday and Saturday nights. I saved a few extra calories by opting for this “child’s size” ice cream over a small and still got to enjoy a little indulgence.
Goals for next week will remain the same except I am upping my weekly miles to 10 and will spend some time hoola-hooping. I find this new little hooping hobby fun and really feel it in my abs after a couple of workouts. I can even do this casually while watching tv and still burn a few extra calories. What will you change for week 14? Look back over your journals and the blog entries to see if there is anything you learned this week that you want to include. Week 14, here we come!
Stepping Stones for Success – Week 14
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 10 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
15. Hoola- Hooping For Fun And Fitness (See Hoola-Hooping Workout)
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
