Week 15 Review and Stepping Stones For Week 16

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     15 weeks down in the new year and I find myself much changed. Many new habits have formed. In the beginning of my journey there was so much planning and doing. Menus to make, calories to research, working to put together exercise routines – it was overwhelming at times.  I no longer have to work so hard. Most of the time I am naturally drawn to the healthy foods that have now become part of my menu.  My weekly rituals of exercising, planning, shopping, and preparing to live in a healthy manner are now just how I live. I know the calories and the combinations. I have a routine, a plan, and a way of life.

      Still, I sometimes find myself confused when I feel how small my behind has become. When I sit too long my tailbone hurts where it impacts the chair, no longer having as much natural cushioning.  My arms and legs are stronger and many of the exercises I struggled to do I can now do with gusto. There has been a transformation and some of it has happened without me hardly realizing. My thinking has changed and my body has followed. I have sought education and insight and answers have come. With better choices and more energy my body is becoming new. “Healthy” has become the norm.

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     This has been a very active week! I met all my exercise goals and exceeded them. I did 17 miles of speed walking (4 mph), 4 toning sessions, 30 minutes of handball, and 90 minutes of hula hooping. I burned approximately 2663 calories from exercise. I ate an average of 1555 calories a day which put me under the 1600 calorie per day limit. I did “cheat” on my number of treats, quite by accident – through inattention. I had 4 treats even though my “Get Out of Diet Guilt Free” Card allowance is 3. It didn’t put me over my calories but the limits are set so I focus on getting plenty of healthy foods. A skinny moca can be quickly forgotten or a chunk of dark chocolate mindlessly eaten. I will be more attentive.

     Im excited this week about a fun new drink find. Since I’m 86ing the sodas I have begun drinking more water, coffee, and tea but I occasionally long for something different. Infused water is a nice change of pace when I take the time to make it. This week I found a product at Kroger that is basically a pre-infused water. It’s called Metromint. Unlike the glorified kool-aid type products that masquerade as “flavored water” this product has no sugar or artifical sweetner and it’s flavorings are all natural. I enjoyed both a yummy Chocolatemint (ingredients: purified water, mint, cocoa essence)  and a Goodberrymint ( ingredients: purified water, mint, natural berry flavor) this week. They are very yummy and are something I don’t have to feel guilty about putting into my body.

     I also exchanged my usual morning Kroger Lite Yougurt for the Kroger Carbmaster. The Carbmaster has 20 fewer calories, 1/2 the cholesterol, less than 1/3 the carbs and sugar. It also has less sodium and more protein.  It still meets the national yogurt associations criteria for live and active cluture yogurt. I found nothing that made this anything but a wise change. I personally think it tastes just as good or better and it is available in a wide variety of flavors like chia tea, banana cream pie, and carrot cake as well as more traditional rasberry, cherry, and vanilla.

     Progress continues so week 16 stepping stones remain the same as week 15. I will continue to reasearch, read, and grow, add and change as needed, but the plan is working so I will just keep working the plan.

Stepping Stones for Success – Week 16

 

Goal:  “To weigh 135 lbs by 12/31/2012. (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 10 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.”

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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. Contine reading SouthBeachDiet

15. Hoola- Hooping For Fun And Fitness (See Hoola-Hooping Workout)

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Daily Log

Morning Weight: ______           Evening Weight: ______

 Omega 3?  Yes / No   Chia?  Yes / No     Raspberry Ketone?  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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