HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - YOUR PERSONAL AGENDA

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: 

What is today's reason for doing less than you could?  We can always find something that impedes our progress.  The things that hold us back have a way of getting out attention.  Have you noticed that the means to overcome our obstacles also stand up and cheer?  Make a decision today:  Will you focus on your desired outcome or on the obstacles to success. 

Grade yourself for effort.  It is not enough to try.  You must actually do.  This does not mean perfection.  Take action and have something to show for it. 

Exercise: What are you doing?  Are you really putting your best effort into dedicated fitness related activities?  Do you do all that you can to be active outside of your required daily routine?  Have you learned to adjust to your personal level of ability or disability or is this yet another obstacle for you? 

Diet:  The dreaded "d" word.  We all have a dietary way of living.  Does your dietary behavior reflect your goals? 

TELL IT STRAIGHT PEOPLE.  That is, be straight with YOURSELF.  What are you eating?  How are you exercising?  What is working?  What needs correcting?  How are you objectively measuring your progress? 

Think about what went well and what was not so nice recently.  Consider what works for you and what is counter productive.  Make a plan.  Work your program.  Create YOUR PERSONAL AGENDA.  Its the only one that matters.     


    ...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/

This is a week of obstacles for me.  Physical things I cannot get past.  However, that does not mean I have no options.  Got this, got that, got the other and you are not alone.  Look up your disability of the day and find out how folks dealing with some serious issues make it work for them. 

In 2012 we had Olympic runners with artificial legs.  Yet, how many of us let a sore body part equal zero activity.  Commit to finding a way. 

I'm having trouble with movement and therefore exercise but I am far from paralyzed Praise be to God.   It is up to me to find a way to be fit.  Guess what folks, it is not hard to do either.  Make a minor paradigm shift.  I am focused on the outcome and not on the obstacle. 

So I'm having a challenge with eating peanut butter.  It's weird because I never really ate much before - besides the occasional pb&j sandwich.  Now - it's my go to as soon as I walk in the door after work.  Pre-surgery I used to think about whatever sugary food of the week I was binge-ing on as I was driving home but i'm not quite back to that level of obsession but it feels really similar.  The odd part is that I don't really think it's tied to any particular emotion.  It feels like a complete chemical addiction but that doesn't really make sense to me since I don't think it's the same as sugary stuff but maybe it is.  Food addiction is sooooooo complicated.  Maybe it's time for me to go to OA?

Skippy extra chunky has become my post op nemesis.  I went from an occaisional purchase of smart balance lite creamy to binge eating the stuff post op.  I eat crap now I did not touch before including sugar. 

I know its all part of my addictive personality & not just food.  For me the OA WLS folks are a part of my self help but I have multiple issues as do most of us.  Step one is accepting we are flawed.   OA online has links to non food related issues as well.  Food is also a transfer addiction like this damned blasted pb may be for us.  Better than crack I think, lol. 

To control the pb thing I do not buy it at home.  Its a treat me & my skinny sis share.  She does not have compulsive eating issues so we have it together with my other nemesis, pretzels.  I need a witness, lol.  You will figure out what you need. 

Check out OA and the WLS folks/ eating disorder folks on myfitnesspal.com.  OA is sworn anonymous so pm me if you want to know who I am.  We can friend each other on other sites. 

There are loads of oh & former oh peeps there from all boards.  Respectfully, we do not refer to where else we may find each other.  Each site serves a purpose & what's there stays there just like Vegas.   No oh drama cross over.  We can do this.  We each will find our way.  

thanks I'll check it out.  I'm jaybee766 on MFP too.

I'm find myself not working out as much as I used to. I been so focused on eating right and protein. It seems like if I focus on one thing I lack in the other. I need balance in my life and I'm not sure how to do it yet. I know that will be a self exercise I have to do on my own. Thanks for the post!