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2020 Goals & 100 Day Challenge

Saturday, January 11, 2020



I love New Year’s… it is not that I am particularly obsessed with making “resolutions” but there is something motivating about turning the page of another year. A fresh start. A new path. Another opportunity for improvement and growth easily marked by the calendar. Once again, this is to set a record for myself at the beginning of this year's journey.

2019 was not the best year in terms of reaching my goals; I gained a few pounds back and allowed myself to be side-tracked too much by various family dramas. No one’s fault but my own. I will learn to handle things better.

However, I did have some successes:

- I achieved my goal of drinking 2 to 3 liters of water a day; I am regularly taking in 2 liters easily now.
- Although portion control is still an issue at times, I have continued to improve the type and quality of food I’ve been eating – more veggies, fruit and fish; and consuming less sodium and added sugar.
- I vastly improved my sleep cycles, having gone from 4 hours of sleep a night to more regularly going to bed earlier and actually sleeping 7-8 hours a night.



2020 Goals & January Starting Point

Original Starting Weight: 200 lbs.
Current Weight: 179 lbs. / current size 16 or XL
BMI: 28.1 (overweight)
Bodyfat %: 39% (based on Navy calculator)
Goal Weight: 130 lbs.

emoticon WEIGHT LOSS GOALS
Starting from my original high of 200 lbs., I have broken my goals into 10% increments so that they don't feel too overwhelming along with target dates for achieving them. I aim to lose at a rate of 2 lbs per week, and am giving myself what I feel is reasonable time to achieve them.

emoticon MEAL PLAN
Planning 1200-1290 per day, approximately 8400 per week
Following old Weight Watchers exchange plan along with high blood pressure and cholesterol recommendations (reducing sodium and sugar).
Drink 2-3 liters of water daily.
Eat MORE fruits, vegetables, oatmeal, beans and fish.
Eat LESS high-carb foods like pasta, rice, bread and crackers, and also peanut butter (I tend to overeat all of these)
Keep sweet treats to occasional tastes.

emoticon FITNESS PLAN
Daily - do my PT; aim for 30-90 minutes per day of moderate cardio (mix it up), 5 days a week - I love to do a lot of walking

Weekly - Strength train 3x week OR follow one of my weight training program DVDs like Supreme 90; also use my SparkPeople workouts and Leslie Sansone walking DVDS (love her DVDs)

Additional workouts - Mix up and use my other workout DVDs for Tai Chi, Yoga, Zumba and dancing

ADDITIONAL GOALS:

Daily log my food and activity.
I want to get my BP down close to 119/79
I want to reduce my cholesterol down to below 200.
I want to fit (ultimately) in a Size 10 or 8 again.

emoticon MOTIVATION REASONS (for losing weight):

Feel and look good; lose the triple chin and XL clothing
Eliminate joint and body pain.
Have more energy and stamina to do all the things I want to do.
Not be controlled by my appetite or cravings.
Avoid BP and cholesterol meds
Reduce medical costs.
Feel less self-conscious.
Stop hiding from having my picture taken.
Be able to wear a bathing suit again and feel comfortable
When I've achieved my goals, be able to inspire and help others.

PROMISE TO MYSELF emoticon
I will not allow slip-ups to define me as a failure – they are simply information to help me make better choices in the future.

I will not sacrifice my own health choices to make other people happy or “more comfortable” (e.g. people forcing food or extra portions on me) but will respectfully decline or find another way to resolve the situation peacefully without compromising my health.

In the face of any "drama" - family or otherwise - I will remember it is up to me to stand by good choices for my own health.

I take 100% accountability for my own decisions – and results.

emoticon PERSONAL 100 DAY CHALLENGE
I have been reading some wonderful success stories of people who lost significant weight and improved their fitness over the course of 100 days. It is so inspiring.

In 2015 to 2016 (before my accident and injuries), I had successfully lost 40 lbs and improved all of my health numbers and fitness. I am kicking myself that I did not hold onto my tracking logs from that period, noting exactly what I ate and exercise I did. Although I did log everything on Spark, I used the "reset my goals" feature, forgetting that that erases my tracking history. So this time around I want to keep better tracking of everything I am doing.

So beginning tomorrow 1/12/20, I am starting a personal 100 day challenge for myself, taking note of where I am now in weight and fitness, my weight loss and fitness goals, and then working over the 100 days to reach those goals - or at minimum, get as close as possible to them. I view it as an adventure and I plan on sharing and blogging throughout and tracking my progress as well as keeping note in a paper journal.

Additionally, 100 days takes me into April and my next doctor checkup is due in May. I plan on being in much better condition then.

Anyone who wants to is welcome to join me. emoticon emoticon

I also wish all of my Sparkfamily a blessed, Healthy & Happy New Year 2020! emoticon
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