HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TIME
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
Did you make the most of the past week?
- Loose, maintain, or gain: Are you where you had planned to be as of today?
Why or why not?
- Have you made a plan for this week? Is it realistic? And, if applicable, does if conform to your medical group's instructions?
- What will you do to ensure that this week's results are what you are striving for?
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
What is the one thing you can do to ensure your personal success this for week? Are you going to do everything possible to see that this one thing gets done?
Physical, spiritual, or emotional there is often something that inspires and motivates us. Even though we know this, somehow we don't always follow through. We don't always do the things we need to in order to stay on top of our game. Why is this and how do we fix this?
Did you ever just think "Let me quit making vows and commitments to myself in order to get it all done and/ or do the right thing?". Perhaps an unconscious effort is as effective or more effective than a concerted effort. Perhaps we can just roll on into doing that motivating thing without any thought to it. Perhaps if we just allowed it to happen, we will find ourselves doing well and staying motivated simply bcause we've invited our motivation to flow naturally.
Find that motivating factor then roll with it. Allow yourself to live it rather than think about it. Make that motivating factor a natural extension of who you are.
...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/
Did you make the most of the past week?
- Loose, maintain, or gain: Are you where you had planned to be as of today?
Why or why not?
- Have you made a plan for this week? Is it realistic? And, if applicable, does if conform to your medical group's instructions?
- What will you do to ensure that this week's results are what you are striving for?
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
What is the one thing you can do to ensure your personal success this for week? Are you going to do everything possible to see that this one thing gets done?
Physical, spiritual, or emotional there is often something that inspires and motivates us. Even though we know this, somehow we don't always follow through. We don't always do the things we need to in order to stay on top of our game. Why is this and how do we fix this?
Did you ever just think "Let me quit making vows and commitments to myself in order to get it all done and/ or do the right thing?". Perhaps an unconscious effort is as effective or more effective than a concerted effort. Perhaps we can just roll on into doing that motivating thing without any thought to it. Perhaps if we just allowed it to happen, we will find ourselves doing well and staying motivated simply bcause we've invited our motivation to flow naturally.
Find that motivating factor then roll with it. Allow yourself to live it rather than think about it. Make that motivating factor a natural extension of who you are.
...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'm close to brain dead this morning and I'm rambling and only semi coherent. Settle in for a few or just skip it and move on.
I post more about every little thing I do wrong than the fact that I get most of it right. Call me negative Nellie. (Yeah, like this expression died a thousand years ago!) This is less being harsh on myself and more brutal honesty with myself. If I assess my behavior; look closely at my body; and stay cognizant of how I feel physically and mentally I know if I am on track.
Unfortunately, my body does as it damn well pleases. I can do all the right things and not get the expected result any normal fat person could expect with or without surgery. This does not matter. I must still do the right thing while I am finding a new right thing that works for my personal weight loss and maintenance.
Enough psychobabble for the moment. This week I need to do the following:
Exercise better. I have had some physical impediments that have fkcu'd my normal routine. The answer may be a new routine. I must make changes as needed, like it or not.
Eat more fat. This is a tough one for me but I have not done my best at this. Eatng fat does not make you fat. For that matter, eating fat is what some of us need to better burn fat. Atkins did have a clue there. Stillman also had a clue (Circa 70's. Like Atkins but low fat). I am a Stillman style low carber but my body says I need to be an Atkins style low carber.
Cook in advance. Having prepared foods frozen when freshly cooked and reheated v-e-r-y s-l-o-w-l-y on l-o-w heat makes eating well simple. The flavor of a good fresh cooked meal in a few minutes can be had easily. No need to go for quick, less flavorful and less nutritious eating.
Record the total day's food in advance then change as needed even if I change everything. Knowing the impact before the meal makes food choices simpler. Plug in a food item, make a substitution, look at the totals, decide if this is productive, counter productive or neutral.
It seems like a lot but these are all things that get done in some way shape or form every day. Doing it well or poorly determines my longer term results. A few days off track show up in the body like a week of skipped workouts would show in your muscle tone.
I need to work on wight loss right now. I need to get the sodium out of my diet. I need to get the potassium and fat into my diet. I need to better manage my over consumption of water (Who knew you could drink too much?) All are "no brainers" if I do the simple things that get me there every day.
No real thought required.
1. Know what I will eat and drink for the day
2. Know how I will exercise for the day
3. Treat it like breathing and do it naturally
I post more about every little thing I do wrong than the fact that I get most of it right. Call me negative Nellie. (Yeah, like this expression died a thousand years ago!) This is less being harsh on myself and more brutal honesty with myself. If I assess my behavior; look closely at my body; and stay cognizant of how I feel physically and mentally I know if I am on track.
Unfortunately, my body does as it damn well pleases. I can do all the right things and not get the expected result any normal fat person could expect with or without surgery. This does not matter. I must still do the right thing while I am finding a new right thing that works for my personal weight loss and maintenance.
Enough psychobabble for the moment. This week I need to do the following:
Exercise better. I have had some physical impediments that have fkcu'd my normal routine. The answer may be a new routine. I must make changes as needed, like it or not.
Eat more fat. This is a tough one for me but I have not done my best at this. Eatng fat does not make you fat. For that matter, eating fat is what some of us need to better burn fat. Atkins did have a clue there. Stillman also had a clue (Circa 70's. Like Atkins but low fat). I am a Stillman style low carber but my body says I need to be an Atkins style low carber.
Cook in advance. Having prepared foods frozen when freshly cooked and reheated v-e-r-y s-l-o-w-l-y on l-o-w heat makes eating well simple. The flavor of a good fresh cooked meal in a few minutes can be had easily. No need to go for quick, less flavorful and less nutritious eating.
Record the total day's food in advance then change as needed even if I change everything. Knowing the impact before the meal makes food choices simpler. Plug in a food item, make a substitution, look at the totals, decide if this is productive, counter productive or neutral.
It seems like a lot but these are all things that get done in some way shape or form every day. Doing it well or poorly determines my longer term results. A few days off track show up in the body like a week of skipped workouts would show in your muscle tone.
I need to work on wight loss right now. I need to get the sodium out of my diet. I need to get the potassium and fat into my diet. I need to better manage my over consumption of water (Who knew you could drink too much?) All are "no brainers" if I do the simple things that get me there every day.
No real thought required.
1. Know what I will eat and drink for the day
2. Know how I will exercise for the day
3. Treat it like breathing and do it naturally
I have vegged out all weekend in the sun... Did Zumba yesterday ... first time since my fall and went running this morning... most of the scabs are gone from my knees WOOT..and they don't hurt..
As for eats I have had seafood ALL WEEKEND LONG .... I would hate to know what my mercury levels are LOL... All made and AWESOME calamari salad this evening ... it was delish!
As for eats I have had seafood ALL WEEKEND LONG .... I would hate to know what my mercury levels are LOL... All made and AWESOME calamari salad this evening ... it was delish!
RNY 2/5/07 no regain having implemented lifestyle changes....
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