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New Year, New You Challenge

Tuesday, January 02, 2018

Okay, so as part of the New Year, New You Challenge activity for the week, I just spent some time analyzing my fitness and nutrition goals for 2018.

Never give up--New plan - For my fitness plan I have decided to re-set my activity goals from scratch. Now that I have been cleared by my surgeon to resume moderate lifting (no more than 30 lbs) and light cardio, I admit I have been pretty stymied by the cold winter weather. So I'm not going to beat myself up, but I'm going to set some starter goals. 1. Work on toning up my arms to combat the flabby bat wing I am getting as the weight is coming off-- 3 days per week, 3 sets of bicep and tricep curls with 5 lb dumbbells. Going to start with 10 reps per set, adding 2 reps per set at least every two weeks; figuring on maxing at 30 reps per set. 2. Get to the pool at least once per week. Planning on starting with 15 lengths of the pool, increasing until I'm back up to where I was able to do 40 lengths in 40 minutes pre-surgery. 3. As the weather allows (above freezing, and safe from ice), add in a 15-20 minute walk twice per week, and try getting back on a bicycle by summer.

Evaluate: This new fitness plan is reasonably doable although it will definitely take some effort and consistency to make it work

Weight Loss goal for 12/31/18 - Clearly the weight loss surgery is causing consistent weight loss right now, and I'm hoping for 60 more pounds (5 lbs per month over time) for 2018. I want to continue steady weight loss throughout the year, facilitating it with the exercise plan. More important than the actual "number" of pounds is that I want to do it without any backward steps. Plateaus I understand, but my real goal is to NOT GAIN between weekly weigh-ins.

You are in charge (Visualize) - I am visualizing a nice bike ride through the west side of Windsor (where I live)

Organize - I'm going to focus my organizing on my home office area, as I've found that disorganized and cluttered space just saps both my energy and motivation. Hoping as I de-clutter, I'll also "find" some extra space that will allow my daughter and I the ability to create a workout area to share.

Utilize support system- I am posting these plans here for the support of my Lovely Lime challenge team, and I'm also sharing my new goals with my 'home and family' support team!


Nutrition goal for each week of January: Week 1: Focus on getting in my 60 grams of protein each day. Week 2: Focus on getting in at least 64-72 ounces of fluids each day Week 3: Focus on carefully reading labels and continuing to minimize wheat consumption and eliminate HFCS foods. Week 4: Focus on a BALANCED week which maintains 60 g protein, minimum 64 oz fluids, and no HFCS foods.

Evaluate: This is a reachable, doable goal, although week 4 will require considerable effort to meet all three prior weeks goals.

Wellness: I will re-establish a daily quiet time with my Bible in hand each evening after kids are in bed.

YOU are amazing goal: Speak daily affirmations from my list while I am getting ready for work each day (posting on bathroom mirror for reminder).

Analyze past years eating habits: Over the past year I had 6 nutritionist visits and kept a detailed food log, making small but significant changes month after month until I qualified for weight loss surgery. I continued on an assertive weight loss plan through October when I was put on my pre-op mostly liquid diet. I progressed post-surgically from clear liquid diet to full liquid to soft to pureed to ground and finally ending the year end on "full" diet with a focus on proteins & hydration above and before all else. This has given me an opportunity (and forced me) to do a complete "re-set" of my eating habits, but I'm often finding my meal plan lacking in imagination! I need to find ways to add a bit of variety and still fit in the plan.

My one new goal is to learn how to incorporate some old favorite foods into this new eating experience (in small quantities) without sacrificing meeting the base nutrition needs of protein and hydration and without sabotaging my daily caloric goals. Right now, I generally on most days don't have the ability to take in enough food to meet my minimums AND add in my favorites. Even so, I know it will be important to learn how to add some balance and fit in (once in a while) some foods that I really enjoy, in addition to the ones I NEED to maintain nutritional needs.

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Member Comments About This Blog Post
    A very well thought out plan for your goals. We are all rooting for your great success. emoticon emoticon emoticon emoticon emoticon emoticon Linda
    1302 days ago
    Sounds like a solid plan that's been carefully rolled into action already! Have you joined any groups who have had the same surgery and discussed ideas to "liven" up your food choices appropriately for your situation?
    I know you will be successful and you will be taking that bike ride around your hometown in no time! emoticon
    1305 days ago
    Great blog. You’ve got a good plan here. I’m cheering for you. Happy New Year
    1306 days ago
    I agree with others on several points you brought up. I too find it difficult to eat for my IBS and both get in some favorites (some I am learning to modify in order for it to not 'hurt me') as well as eat nutritionally. So far what I have found is that I find it difficult to get in the vegetables so I have decided to eat some that are a little more 'prepared' (veggie tots is one). I am sure you will find out what works for you as you find new ways to get what your body needs as well as how to enjoy your food as well. It will come with time.

    I just want to say how proud I am of your determination to restore your health. You are on the right track. I am with you all the way in spirit and in application when I can.

    thanks for sharing your story of how to turn your life around. It is nothing short of a miracle and let's praise God for that!

    Love Pam emoticon
    1306 days ago
    It can be so hard to incorporate what you like to eat with what is nutritionally sound. I know I get stuck eating the same foods often because of it. I think that's a great goal! Well, they're all great goals! emoticon
    1306 days ago
    Great plan!!

    1306 days ago
    Glad to hear you are doing well and setting goals for success. I wishing for you to have a great year
    1306 days ago
    emoticon You are focused in the right direction. Here's to a successful 2018
    1306 days ago
    Wow. This is very clear and concise. You know exactly what you need to do, and how and why. You will be successful if you keep to this path!
    Never give up
    You are in charge!
    - and hooray for the strength training. I love my weights!
    1306 days ago
    Very well thought out plan. Happy New Year!!!

    1306 days ago
    Love your plan for the month. You are a true motivator for us Lovely Limes.
    1306 days ago
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