Thursday, June 06, 2013
For BLC we've been asked to determine some goals for these next 12 weeks. Goals that are: Specific, Measurable, Attainable, Relevant, and Timely.
At this point in time I am coming off of a very stressful period at work. For me, it's back to the basics of weight loss: more energy expended than taken in. Easier said than done. Back to tracking all food, staying within a reasonable calorie range, drinking enough water, sweating and lifting.
Specific: Cardio most days of the week (5-6xs), strength training three times a week following the New Rules of Lifting for Women, and 10,000 or more steps per day. Cardio will consist of using the treadmill or elliptical, biking outdoors, hiking and walking. Maybe a little jogging thrown in for fun. ST includes all kinds of conditioning exercises chosen from the NRLW, Turbo Fire Strength and Tone, Sparkpeople videos, and perhaps some kettle bell moves. Lots of push-ups, squats and dead lifts. :-)
Food will be tracked and adjusted accordingly to match a 500 calorie deficit per day. Of course, this is the tricky part; not to eat too little or too much. Foods will be as clean and as close to nature as possible. Organic whenever possible and lots of green veggies, lean protein, non-fat dairy and whole grains. As little sugar as possible.
Measurable: Would like to lose at least 6-8 pounds or 5% of body weight. Would love to see a few inches gone as well, maybe more so than the weight.
Attainable: Yes, I think so.
Relevant: Losing weight and/or inches is important to me for many reasons. Health being the number one reason. Instead of fixating on the scale, I think I am at a point where I want to fixate on healthy habits day in and day out. It's too easy to be influenced by what the scale says, good or bad. I'd rather do what's right and let the chips fall where they may. As long as I keep up with the exercise and eat right I think it'll all even out and I will eventually find myself at a happy weight.
Timely: Hell yes. :-) It's now or never baby. Summer is the perfect time for me to improve my exercise habits and focus on health. I love to bike and to hike. Hoping to do lots of it this summer. My beautiful German Shepherd is shedding his winter coat right now. It's time for me to shed mine!