HOLD MY FEET TO THE FIRE! ACCOUNTABILITY 2013 WEEK TWO

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

Epiphany has past. The Christmas season is officially over.  We are out of excuses to cheat ourselves out of the benefits of staying on plan. 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:  Are you genuinely working on your wls, lifestyle change, diet plan, or whatever you want to call it?   Or, are you feigning the motions and kidding yourself about the lack of results.  Or, perhaps you just don't give a damn at the moment and have not even tried. 

We all know having a program and working it is the only option.  That includes how you approach food, exercise, supplements, th rules of your particular game, and addressing your food related disfunctions.  You know what to do and if you don't you know how to do the research.  If you want success get on it now and make it happen.   

  ...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/wp-content/uploads/2010/12/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/

Exercise when you "cant" exercise : http://www.sitandbefit.org/products_store

Sit and Be Fit is committed to improving the quality of life of older adults and physically limited individuals through safe, effective exercises that are available through television, videos, personal appearances, classes, seminars, books, and the Internet. Sit and Be Fit actively promotes functional fitness, healing, and independence, and is an effective resource for professionals in aging and fitn

I am so far off my game for the first days of this new year that It will take the rest of the month to play catch up. 

Still doing the fake vegetarian thing here.  lol   Thinking about doing the phisio cleanse that Al Roker did.

Hey Cookie,  good to hear from you.  Everyone on Facebook BAF has been wondering where you were.