HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
As we bring the year to a close, most of us are busy busy busy It may be parties, holiday prep, or simple life happens. Tell the whole truth and be accountable. Are you prepared for when you must unexpectedly eat away from home? I'm not talking appetite or head hunger. It is legitimetly time to eat regardless of your current meal plan. What will you eat and where will you eat it?
- Have a clue before you leave home. Where will you be and what is available. Keep in mind that other peoples homes offer fewest options.
- Better still, carry emergency food with you and don't worry about how it looks to other people. I did this for two years solid. In the purse and in the car I had two to three feedings at all times. When I'm running I still pack my just in case food. It has repeatedly saved me from regret.
- Use that smart phone to pull up nutrition facts for available chain restaurants. You'd be surprised at what foods are the better choices and what foods are not so good. I recently discovered that double veg at Friendly's is no better than a small fries at McD's.
An apropos cliche: Failing to plan is planning to fail.
...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/bla'ck_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/
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
As we bring the year to a close, most of us are busy busy busy It may be parties, holiday prep, or simple life happens. Tell the whole truth and be accountable. Are you prepared for when you must unexpectedly eat away from home? I'm not talking appetite or head hunger. It is legitimetly time to eat regardless of your current meal plan. What will you eat and where will you eat it?
- Have a clue before you leave home. Where will you be and what is available. Keep in mind that other peoples homes offer fewest options.
- Better still, carry emergency food with you and don't worry about how it looks to other people. I did this for two years solid. In the purse and in the car I had two to three feedings at all times. When I'm running I still pack my just in case food. It has repeatedly saved me from regret.
- Use that smart phone to pull up nutrition facts for available chain restaurants. You'd be surprised at what foods are the better choices and what foods are not so good. I recently discovered that double veg at Friendly's is no better than a small fries at McD's.
An apropos cliche: Failing to plan is planning to fail.
...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/bla'ck_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/
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
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.
I'm on track today but now I enter the danger zone.
Insomnia and the accompanying urge to nibble through the night are back. So far I'm staying on plan and after months upon months of nothing there is a glimmer of hope where fat loss is concerned. Screwing this up is not an option. I've got to keep it together if i want to shed this last 10-20 lbs. I got rid of 130 lbs since 2003 so I know I can do this too.
Must. Stay. Strong.
LEE
on 12/7/11 8:20 am
on 12/7/11 8:20 am
Danger zone is right. I am drowning in the dam danger zone. I am going out to dinner with my neice tonight for her birthday and then starting tomorrow I am smashing this fat until Christmas day when I will eat bad and then i'll be back on track again. That's the plan, maybe a miracle will happen and I can stick to it. LOL
Oh by the way you owe me 200 sit ups, where they at ???
Oh by the way you owe me 200 sit ups, where they at ???
Salty Pickle a.k.a. Lee
Ummm... errr... Damn, I should know better than to think you would let me get away with blowing off a workout, 
. Four sets of fifty comming right up! I got this. I have gone total ketogenic. Even lc wasn't doing **** Finally after ten days I am in ketosis and the scale has moved. Praying it keeps going and I can hit a "normal" bmi for Christmas. Three lbs will do it.
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