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.