HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Forget the resolutions. What are you going to do today to further your weight and health related goals? Pick one thing, just one and do it today.
- Make a plan and take that plan in manageable portions. For example: Rather than resolve to exercise simply run in place for ten solid minutes when you can. Force a little something whenever possible until you are doing significant regular exercise voluntarily.
- What is best for you may not bring you joy. Examine your mind, body, and spirit. Momentary satisfaction or overall life satisfaction. Which do you aspire to achieve?
- If you can't find one simple positive action you are bull****ing yourself. Nothing anyone can do for you until you decide to cut the crap. 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 anyone and anything that opposes your self improvement mission. No one can make us feel worse about ourselves than ourselves. You don't need that kind of help.
- Just one small accountable action that furthers your personal mission is an accomplishment. This is for life. As one goal is met there is always another. Over time change will grow and expand and your works will come 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. 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/
Tell the whole truth and be accountable. Forget the resolutions. What are you going to do today to further your weight and health related goals? Pick one thing, just one and do it today.
- Make a plan and take that plan in manageable portions. For example: Rather than resolve to exercise simply run in place for ten solid minutes when you can. Force a little something whenever possible until you are doing significant regular exercise voluntarily.
- What is best for you may not bring you joy. Examine your mind, body, and spirit. Momentary satisfaction or overall life satisfaction. Which do you aspire to achieve?
- If you can't find one simple positive action you are bull****ing yourself. Nothing anyone can do for you until you decide to cut the crap. 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 anyone and anything that opposes your self improvement mission. No one can make us feel worse about ourselves than ourselves. You don't need that kind of help.
- Just one small accountable action that furthers your personal mission is an accomplishment. This is for life. As one goal is met there is always another. Over time change will grow and expand and your works will come 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. 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.
I Will be starting the Protein Train tomorrow. I need a jump start. Today, I have a regular diet. I ran out of the house, so I grabbed a scoop of Tuna Salad for breakfast. I packed a piece of Baked Chicken and 1/2 Cup of Rice and Applesause for Lunch. More than likely will be either have Baked Chicken or Fish for Dinner with a veggie. i am really trying to cook healthy. Goal is 30-45 minutes Cardio tonight. I have the option of doing 30 minutes over lunch. Right now my focus is on changing my thinking... FOOD for NOURISHMENT NOT for FUN! FOOD for NOURISHMENT NOT for FUN!
Seriously.....when I am doing my best is when I only think of food as nourishment. I could eat nothing but tuna or chicken and salad for weeks and be completely okay. I think of myself as a cow that is graziing on grass ....I am eating to live and not living to eat. Its a serious mindset adjustment AND it take a lot for me to get there but once I am there ...it works for month on end. I just need to remember to make adjustments so that I don't get blind sighted by SWEETS. Yes...the protein train is needed now. Thanks for reposting it for others.
LEE
on 1/11/12 2:23 am
on 1/11/12 2:23 am
Marcia that makes no sense that you are in carb crave hell on Fat Smash where you eat a ton of carbs but you can do Low Carb where you eat barely any. LOL. See that just goes to show how our heads are so dam messed up we don't know what the hell to crave. LOL.
I like eating brown rice and fruit and yogurt and chocolate and all the carbs on EFS, guess that's why it's easy for me. Now with the low carb high anger diet you guys do I want to kill people and eat some french fries. LOL
I like eating brown rice and fruit and yogurt and chocolate and all the carbs on EFS, guess that's why it's easy for me. Now with the low carb high anger diet you guys do I want to kill people and eat some french fries. LOL
Salty Pickle a.k.a. Lee
Gimme some rice, gimme some fruit, then don't let me have more and more and more and then I'll wanna hurt your ass, lol. I don't have anger issues on high protein. Never did and I started this with the Stillman diet as a teen. If I just stuck with it as an adult my ass would never have gotten so fat damn that fkcu'n food pyramid.
Carbs beget a need for more carbs. I don't stay sated and I'm ready to eat again in no time. Remember the old joke about Chinese food and being hungry again in an hour? There is metabolic evidence that this is the case for folks like me who rapidly produce a lot of insulin with any kind of carbs like rice.
The brown rice is what makes me snap every time. Fruit is a trigger but that rice and sweet potato and cereal are sudden death. Next time I will try replacing the rice with quinoa. Hopefully the higher protein content will help.
Carbs beget a need for more carbs. I don't stay sated and I'm ready to eat again in no time. Remember the old joke about Chinese food and being hungry again in an hour? There is metabolic evidence that this is the case for folks like me who rapidly produce a lot of insulin with any kind of carbs like rice.
The brown rice is what makes me snap every time. Fruit is a trigger but that rice and sweet potato and cereal are sudden death. Next time I will try replacing the rice with quinoa. Hopefully the higher protein content will help.
Most Active
Recent Topics
