Week 28 In Review and Stepping Stones Week 29

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     It’s been an interesting week. I have continued my weight training and finished my 5 weeks scheduled with my trainer. I found out my trainer is moving to a new city soon and have decided to get in another month of sessions with him before he goes. After that, with his guidance and recommendations I plan to go it alone but continue to be in the gym. I am planning to start a 4 day a week training schedule soon in an effort to expedite my progress. I have continued my jogging and am very proud to announce that I completed my first uphill/downhill outside solid mile without walking yesterday. Woo Hoo! I didn’t take a stop watch, very focused simply on completing the entire mile without being frightened off by the traffic or the steep incline. However, based on the time on my microwave when I left and returned it was just about 15 minutes for the 1.1 mile trek. On the treadmill I am now doing my 3.1 miles at a 4 mile an hour pace. I put in 11 miles this week and am happy to say that the scales are moving again. There was no weight loss reported on Weigh In Wednesday but I am over two pounds down since and am proud to announce that I have officially lost 80 pounds to date! Again, Woo Hoo!  The plan for week 29 has been slightly tweaked. I will continue to jog and do my weight training. They will be central. Other exercise will simply be added as it meets my desire. I will have as a loose goal to burn 500 calories each exercise day and I will continue to stick closely to my 1400 calorie a day intake goals. I have stopped taking the metabolism boosting multivitamin and am taking vitamin B twice a day, morning and noon. I take D every morning with my  prescription high dose once a week. I am still taking the Raspberry Ketone twice a day. I am trying to eat more high fiber foods and am still avoiding white flour and limiting sugar. My goal fiber intake is 35 grams. I am still losely planning menus but am trying to listen to my bodies cues. If I crave fruit, or protein, or grain then maybe that is what  my body is needing. So far I seem to be less hungry, more satisfied and have an easier time sticking to my calorie goals this way and the weight is coming off better.  Wish me success in Week 29 and much success to you!!!

Stepping Stones for Success – Week 29

 

Goal:  “To weigh 135 lbs by 12/31/2012. (That is a loss of approximately 40 lb in 1 year).

Action Steps: I will limit my calorie intake to 1400 calories a day, continuing to focus on good nutrition in my choices. I will run at least 10 miles.  At least 3 of these miles will be run outdoors. I will also do two 30 minuite weight training sessions.  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. Jog 10 Miles or More

7.  2 or more  Weight Training Sessions  (10 Ways to Increase Your Metabolism)

8. Give myself 3 “Get Out Of Diet Guilt Free Cards” or one Splurge Meal.

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

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

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

12. Create next Stepping Stones Sheet

Date: ________

Daily Log

Morning Weight: ______           Evening Weight: ______

    Raspberry Ketone? ___   Vitamine B? ___ Vitamin D? ___

Gram of Fiber? ____  

    Servings of Water: ____

Affirmations? Yes / No 

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

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

Exercise

Jogging –   Miles:  ____ Minutes: _____  

  Weight Training? _______

Other Exercise? ________

Foods Eaten

Breakfast:

Snack

Lunch

Snack

Snack

Dinner

Snack

Total Calories Consumed:_________     Total Calories Burned: __________

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