HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY
Accountability Mission: No Mercy and No Excuses
It sure is early to post for Tuesday. Barely dinner time in some places but tomorrow may not allow me to post until late.
Tell the whole truth and be accountable. Have you planned your week? Did this past weekend make or break you or are you holding steady and consistant. Is your planned weekly calorie and exercise load working for you?
We all know the rules. Lets see if we can work them consistantly. We all know there is a holiday weekend approaching. Lets prepare ourselves for events that may mean increased calories or temptation to stray.
For some of us this my never be second nature. Be vigilant regardless of what stage you are in. Remain comitted to yourself.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
It sure is early to post for Tuesday. Barely dinner time in some places but tomorrow may not allow me to post until late.
Tell the whole truth and be accountable. Have you planned your week? Did this past weekend make or break you or are you holding steady and consistant. Is your planned weekly calorie and exercise load working for you?
We all know the rules. Lets see if we can work them consistantly. We all know there is a holiday weekend approaching. Lets prepare ourselves for events that may mean increased calories or temptation to stray.
For some of us this my never be second nature. Be vigilant regardless of what stage you are in. Remain comitted to yourself.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
MSW Roux-En-Y Gastric Bypass: Eat sensibly & enjoy moderation
Links: Are you a compulsive eater? for help OA meets on-line Keep Coming Back, One Day At a Time Overeaters Anonymous
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
Monday isn't over yet but its been a near perfect day. Now to ensure I don't screw it up. I had a late night snack yesterday but my calories are in check. Other than that, I've stuck with the rules.
Four of these 21 days were way off plan. No mercy and no excuses, I'm not there yet. I'll complete this 21 days and start again until I achieve consistency.
The weekend will come with a lot of opportunity to eat poorly. Its a challenge as I intend to roll right into a second 21 day cycle. Consistency means every day. Parties, bbq's and all.
I'm going to do this. Today is day nineteen. Two days remain. While I'm not there yet I am commited:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I will kill the potential for self sabatoge early on. Once I allow bad habits to take root, I encourage regain that I may not be able to beat.
Four of these 21 days were way off plan. No mercy and no excuses, I'm not there yet. I'll complete this 21 days and start again until I achieve consistency.
The weekend will come with a lot of opportunity to eat poorly. Its a challenge as I intend to roll right into a second 21 day cycle. Consistency means every day. Parties, bbq's and all.
I'm going to do this. Today is day nineteen. Two days remain. While I'm not there yet I am commited:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I will kill the potential for self sabatoge early on. Once I allow bad habits to take root, I encourage regain that I may not be able to beat.
I like this
"Once I allow bad habits to take root, I encourage regain that I may not be able to beat "
This week is my do or die. This weekend was not good. I went out of town for my daughter's volleyball tournament and let that be my excuse to eat and drink bad. Now I am home feeling like the alcoholic who fell off the wagon. So thank you for that post.. I am in this thing with you. I am not going backward. I have to control this,only "I" can do it. I have the tools the knowledge.
"Once I allow bad habits to take root, I encourage regain that I may not be able to beat "
This week is my do or die. This weekend was not good. I went out of town for my daughter's volleyball tournament and let that be my excuse to eat and drink bad. Now I am home feeling like the alcoholic who fell off the wagon. So thank you for that post.. I am in this thing with you. I am not going backward. I have to control this,only "I" can do it. I have the tools the knowledge.
I am not afraid of tomorrow,
for I have seen yesterday
and I love today......
MsBarbara! So glad you're back with us. Most of BAF have defected to fb but a few of us are trying to keep this board alive. We all have those weekends where we loose the key to our brain. Now we know we've either got to pay it forward or pay it back. Its payback time.
Your DD is still playing competitive volleyball. That's great. Athletic encourage life long exercise. Good for her.
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