HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SUNDAY
Sorry folks. Been away caught up irl for a few weeks. Some of you all may know I am all about Christmas and my favorite time of the year has kept me busy and off line. Both enjoying the festivities and recovering from them!
Accountability Mission: No Mercy and No Excuses
The Feast of the Epiphany has passed. Have you had your Epiphany yet? What great insight have you had for your personal well being in this new year?
Tell the whole truth and be accountable. How much thought have you given to what you eat between New Year and Christmas? We spend time thinking about what we snarf down from Christmas or Thanksgiving to the New Year's champagne then fall back into our old patterns. Fine if the patterns are good ones. Not so much if we struggle with food related issues.
- Make a plan people. No I'm NOT talking resolution. Raise your right hand and solemnly resolve that a resolution on its own is made to crumble. There is far more involved in changing human behavior.
- Examine your mind, body, and spirit. Brutal honesty is required and this will likely hurt and bad. Through introspective you find your way to a better self.
- Expect to be challenged and even feel like a failure. No great change happens with ease. If it does it really was not that big a deal.
- Take help where you find it and reject out of hand anyone and anything that opposes your self improvement mission. There is no room for negative introspection or external input. If the only value is to discourage then it is beneath worthless.
- Accomplish at least one thing each day. Just one small accountable action that furthers your personal mission. It can change from day to day as your needs change and strengths wax and wane. Over time change will grow and expand as your work comes to fruition.
An apropos cliche: Failing to plan is planning to fail.
This is about your overall quality of life. Change won't just happen. You must be the impetus for changing your life.
Weight is a matter of metabolism, intake, outflow, emotion, spirit, desire, and loads of things that never crossed my mind. It varies for each of us. Whatever your approach treat the whole you. Our "selves" are more than a number on the scale or size on a garment tag.
...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 timed 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 variety 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 still 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.
LEE
on 1/8/12 1:31 am
on 1/8/12 1:31 am
Marcia !!!!! Your home :)
I won't even begin to tell you of my badness i'll just say i'm happy your home because I have been missing you.
Becca and I activated our gym membership and we have been twice so far. I don't enjoy the gym but i'm going. I did something to my shoulder blades and they literally feel like someone cut open my upper back and scraped my bones with a sharp knife.
We are going to try to go 4 times a week, but i'm going to start P90X after my shoulder blades heal or I may start my new Supreme 90 program I got for Christmas, it is a bargain hunters version of P90X and I hear it kicks ass pretty good and I love that.
I won't even begin to tell you of my badness i'll just say i'm happy your home because I have been missing you.
Becca and I activated our gym membership and we have been twice so far. I don't enjoy the gym but i'm going. I did something to my shoulder blades and they literally feel like someone cut open my upper back and scraped my bones with a sharp knife.
We are going to try to go 4 times a week, but i'm going to start P90X after my shoulder blades heal or I may start my new Supreme 90 program I got for Christmas, it is a bargain hunters version of P90X and I hear it kicks ass pretty good and I love that.
Salty Pickle a.k.a. Lee
MsLee! Been missing you too but I'm back on BAF and back to reality. I thought about re-joinig the gym but it really makes no difference in my work out. The eliptical is my only real benefit and it does not really justify the costs. Now if I would get my @$$ to the classes or even the pool that would be major but I'm not much for the group work out thing.
Trying to pry my insanity away from DD's room mate. Was planning on starting Christmas Eve. He's about a foot taller than me but I may have to take his giant ass down to get it back, lol.
LEE
on 1/8/12 4:32 am
on 1/8/12 4:32 am
You know I hate gyms, but if it is a way to get Becca to workout then so be it. I will use it basically for classes, pool, and leg machines. But I don't think gyms do anything for you, like I have said a million times, it was not until I got out of the gym that I saw the muscle growth I wanted.
Becca got us 3 year memberships from Costco, they were $640 or something close to that which averages out to $13 a month which is already paid for verses the $34 a month if you pay monthly.
Becca got us 3 year memberships from Costco, they were $640 or something close to that which averages out to $13 a month which is already paid for verses the $34 a month if you pay monthly.
Salty Pickle a.k.a. Lee
Hope all is well with you. I'm back to low carb which really works until I lose my mind and go carb crazy. Today is day one so things are going well. Haven't had dinner yet but here's my start.
Take care all,
Z
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 635 | 37.4 | 12.7 | 59.5 | |||
| Egg, whole, cooked, poached | large grams kg lb oz | 71 | 5.0 | 0.4 | 6.3 | ||
| Beef, sliced, prepackaged or deli, luncheon meat | cup, pieces cubic inch slice (1 oz) (4" x 4" x 3/32" thick) slice thin slice grams kg lb oz | 127 | 6.0 | 0.7 | 16.2 | ||
| Chicken, thigh, coated, baked or fried, prepared with skin, ... | cup, cooked, diced oz, boneless, cooked (yield after skin/coating removed) oz, boneless, raw (yield after cooking, skin/coating removed) oz, with bone, cooked (yield after bone and skin/coating removed) oz, with bone, raw (yield after cooking, bone and skin/coating removed) cubic inch, boneless, cooked, skin/coating removed large thigh (yield after cooking, bone and skin/coating removed) medium thigh (yield after cooking, bone and skin/coating removed) small thigh (yield after cooking, bone and skin/coating removed) grams kg lb oz | 111 | 5.5 | 0.0 | 14.7 | ||
| Smoked sausage, pork | cup, cooked oz, cooked oz, raw (yield after cooking) cubic inch link, cooked (4" long) patty, cooked grams kg lb oz | 66 | 5.4 | 0.4 | 3.8 | ||
| Cabbage, green, cooked | cup large head (about 7" dia) large leaf medium head (about 5-3/4" dia) medium leaf small head (about 4-1/2" dia) small leaf grams kg lb oz | 34 | 1.9 | 4.2 | 1.0 | ||
| Bacon, cooked | cup, pieces oz, cooked oz, raw (yield after cooking) medium slice (yield after cooking) thick slice (yield after cooking) thin slice (yield after cooking) grams kg lb oz | 27 | 2.1 | 0.1 | 1.9 | ||
| Water, tap | cup fl oz grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Fish, catfish, channel, cooked, breaded and fried | fillet oz grams kg lb oz | 199 | 11.6 | 7.0 | 15.7 | ||
| Total | 635 | 37.4 | 12.7 | 59.5 |
Z
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
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