HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - THE MID WEEK AGENDA
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
- Are you making the most of this week? Have you assessed how you lived last week?
- Loose, maintain, or gain: Are your actions in synergy with your goals? Why/ why not?
- Are you working on a realistic plan for this week? Does it conform to your medical group's instructions if applicable?
- What are you doing to ensure that this week's results are what you are striving for?
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
- Have you identified what you can do to ensure your personal success today? Are you going to do everything possible to see that this is done?
- Are you engaged in things that thwart your efforts and place your program at risk? How are you going to remove yourself from this predicament?
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.
To date this week I can only srve as a bad example. Thoughtless eating. Insufficient protein. An over abundance od sodiumThere is no kidding myself as it is all recorded in my food tracker.
What is the answer? Well, I will start with the question. Why am I creating an unhealthy situation? Answer: apathy. Second quesion: How do I get back on point? Answer: Simply do what I know needs doing - Eat protein first/ Reject fods lacking butiryional value/ Seek foods that have the nutrients that have been lacking/ If I should not do it then walk away from temptation/ If I need to do it get it over with wether I want to do it or not.
Yesterday I had a shameful 14g protein vs my 70g requirement and just 4% fat vs my 50% 'good fats' goal. Shame on me.
NO MERCY AND NO EXCUSES! This leads to weight loss by muscle wasting and a slowed metabolism not fat loss. As a result, oe can eat low cal yet still hold on to body fat. I know better. I will do better.
What is the answer? Well, I will start with the question. Why am I creating an unhealthy situation? Answer: apathy. Second quesion: How do I get back on point? Answer: Simply do what I know needs doing - Eat protein first/ Reject fods lacking butiryional value/ Seek foods that have the nutrients that have been lacking/ If I should not do it then walk away from temptation/ If I need to do it get it over with wether I want to do it or not.
Yesterday I had a shameful 14g protein vs my 70g requirement and just 4% fat vs my 50% 'good fats' goal. Shame on me.
NO MERCY AND NO EXCUSES! This leads to weight loss by muscle wasting and a slowed metabolism not fat loss. As a result, oe can eat low cal yet still hold on to body fat. I know better. I will do better.
Its mid week part two. 
And, well... I'm still doing poorly vs plan. Sodium is down. Potassium is up. Two thumbs up on that.
Protein is a big thumbs down as I'm not hitting my target. Second thumbs down on water. I'm still getting too much resulting in edema.
Right now I'm lacking motivation to pull it all together and eat right. Calories are low, carbs are high, and there is too little fat in my diet. I'm doing convenient instead of nutritional value.
No excuses.
And, well... I'm still doing poorly vs plan. Sodium is down. Potassium is up. Two thumbs up on that. Protein is a big thumbs down as I'm not hitting my target. Second thumbs down on water. I'm still getting too much resulting in edema.
Right now I'm lacking motivation to pull it all together and eat right. Calories are low, carbs are high, and there is too little fat in my diet. I'm doing convenient instead of nutritional value.
No excuses.
Hello its lil ole me...
I couldn't find a balance this week at all. I set a goal to eat more protein and I haven't reached it yet. I would like to eat 70 grams a day. I'm in between 50 to 60 grams a day and some days more than less. I told my NUT and she said I'm still a little over a month out and I might be pushing myself to hard.
The up side to everything I'm down 3 pounds this week, and I've been kicking butt with my power walk/ jog :)
I couldn't find a balance this week at all. I set a goal to eat more protein and I haven't reached it yet. I would like to eat 70 grams a day. I'm in between 50 to 60 grams a day and some days more than less. I told my NUT and she said I'm still a little over a month out and I might be pushing myself to hard.
The up side to everything I'm down 3 pounds this week, and I've been kicking butt with my power walk/ jog :)
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