HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - HOW WELL HAVE YOU STARTED THE...
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
I'm a day late for the start of the week. Unmotivated and uninspired, I was not in a posting mood yesterday. Today is no better. However, one thing we know is we must do this living the wl life even when we are not feeling it. I'm not feeling the posting today; but, I'm treating it as part of living the wls life. With my ramblings done it is time to...
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
Do you have a plan for the week? Do you have a goal for the week? Have you prepared your fridge and pantry for the week? Have you worked exercise into this week's schedule? Do you have a long list of excuses for the week?
Think about how you began last week. How did it end vs how you wanted it to end. Is this something you want to repeat or erase? Does this week's plan of action reflect your goals?
There is nothing profound here folks. It is very simple. If you want a given result then your behavior must reflect that result. Each day, all day. It is the cumulative that decides success vs not so good.
...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.
Thanks for the post rather its late or early its being apart of something bigger than ourselves..
I have to be honest I messed up I had 2 pc chicken wing and a few fries...now I said and I feel better
Now, my plan is to get back on track and try not to beat myself up over it.
My goal this week is to:
*Stay active with myfitnesspal
*Continue with my vitamins
*load up on protein and watch my calorie and carb intake
*workout everyday atleast for 45
Do you have a plan for the week?
Yes I do.
*Continue calorie/carb cycling
*Bump up water intake from 64oz to 72oz
*Week 4 of the 200 situps, 100 pushups, 150 dips, and 100 squats challenge
*30-45 minutes of cardio at least 5 days per week
Do you have a goal for the week?
Yes I do. I want to try to lose another 2lbs this week.
Have you prepared your fridge and pantry for the week?
Yes. I have lots of protein rich items, a new container of protein powder arrived yesterday, and I've got enough green leafy veggies (combined with my proteins) to keep me well under my caloric intake and still feel satisfied at meals.
Have you worked exercise into this week's schedule?
*Week 4 of the 200 situps, 100 pushups, 150 dips, and 100 squats challenge
*30-45 minutes of cardio at least 5 days per week
If the weather holds up, I'd also like to get outside with my dogs. My white german shep is getting a little thick around the middle, but all three could stand some exercise as well as a good run.
Do you have a long list of excuses for the week?
Excuses are usually not planned, but it is my plan to not have to use any.
Think about how you began last week. How did it end vs how you wanted it to end. Is this something you want to repeat or erase?
I had a really good week last week. I got to my first goal of losing 5lbs and am ready to go after the next 5lbs.
Does this week's plan of action reflect your goals?
Yes it does.
Yes I do.
*Continue calorie/carb cycling
*Bump up water intake from 64oz to 72oz
*Week 4 of the 200 situps, 100 pushups, 150 dips, and 100 squats challenge
*30-45 minutes of cardio at least 5 days per week
Do you have a goal for the week?
Yes I do. I want to try to lose another 2lbs this week.
Have you prepared your fridge and pantry for the week?
Yes. I have lots of protein rich items, a new container of protein powder arrived yesterday, and I've got enough green leafy veggies (combined with my proteins) to keep me well under my caloric intake and still feel satisfied at meals.
Have you worked exercise into this week's schedule?
*Week 4 of the 200 situps, 100 pushups, 150 dips, and 100 squats challenge
*30-45 minutes of cardio at least 5 days per week
If the weather holds up, I'd also like to get outside with my dogs. My white german shep is getting a little thick around the middle, but all three could stand some exercise as well as a good run.
Do you have a long list of excuses for the week?
Excuses are usually not planned, but it is my plan to not have to use any.
Think about how you began last week. How did it end vs how you wanted it to end. Is this something you want to repeat or erase?
I had a really good week last week. I got to my first goal of losing 5lbs and am ready to go after the next 5lbs.
Does this week's plan of action reflect your goals?
Yes it does.
Getting back on track 10yrs later after a REGAIN of approx 35lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
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