HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MATTERS

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

Hey my BAF People !  TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: 

Are you exercising to the best of your ability?  Regardless of size, weight, health conditions etc, the person who can do absolutely nothing is rare.  Modifications and special needs adjustments are not hard to find if you are looking for them. 

Are you genuinely working a fitness plan?  We all need one at each stage of our lives but especially when we have committed to weight loss and maintenance for good. 

What is your physical fitness plan?  How do you intend to strengthen you heart, lungs, muscles and bones?  How do you plan to stay strong as you age?  Have you set goals and a plan to step up in stages?  

Fitness is for overall health.  Exercise is not just a weight loss tool.  There are loads of people out there in poor physical shape yet maintaining a healthy weight.   I want more than that for myself. Hopefully so do you.  I was fit and obese and I still intend to be as fit as I can possibly be for life.      

Find your likes and dislikes.  Adjust for your capabilities and improvements.  Add variety so you have fun with it.  We don't all like a good sweat but there is something out there for you to get the job done without hating every minute. 

How bad do you want fitness?  If you want success act on it now and make it happen.  Find help if you need it.  We are not the get into shape for a special event set.  We are the need a healthy body for a healthy life set so lets do this. 

  ...All are welcome, jump in at anytime.

ITS BEEN AWHILE SINCE I'VE CHECKED THESE LINKS.  PLEASE LET ME KNOW IF YOU DISCOVER ANY PROBLEMS. 

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 fitness  

I've been way off my fitness game for a variety of reasons.  Some are valid and others pure bull**** as one may guess.  However, I have a plan in place and I am working on it.  I look like all hell broke loose and I feel like it too.  It is time to re build muscle tone and cardiac fitness to the best of my ability. 

My goal is not to become an athlete.  I only wish I had the stamina for that.  It is way too late to look like a teenager again nor do I want this.  Besides, the battle scars of obesity are here for good barring extensive surgical intervention.  What I can and will achieve is the best physical fitness I am personally capable of. 

I have a plan that I know does it well for me.   I'm working my plan every day.  How about you?

I had a ****ty day today, my tummy decided that it didn't want any food in it today and that if I tried to put any in it it got mad and spit it back out.   So pretty much jus****er and vitamins today.  

Right now it is 11:00pm and I am happy that I am feeling better. 

Marcia for some dam reason my messages on here will not work, I can see your message but I can't reply. 

My weight loss is at a What The Hell Did You Do to Me stall right now.  So I am still at a 31 pound loss and just waiting for it to start moving again.

Damn sorry it's still rough. My oh acct acts funky too & yesterday was bad. Our last pm & other old friend requests kept showing as new so that probably screwed up the pm I sent you. I'll take it as a reminder that I should be posting on BAF. We need to share experiences.

You know the drill girl friend. A few days of protein only. Shakes, old fashioned baked egg custard traditional English style or flan style with added protein powder & even unsweetened cocoa powder or Bob's Red Mill unsweetened coconut flakes for variety; proton ice cream or protein enhanced sf pudding or jello...

Soft protein... Daily needs in grams = weight in lbs divided by 2.2 so you can exercise & maintain muscle. We are poor losers & tough maintainers yet also exercise freaks who don't benefit from the burn.  It will always be harder for some of us & pouch issues only further complicate things.  One thing fo sure is limited nutrition worsens weight loss. 
 

You revised to be successful again and you will be. Basics! We will both be back where we belong.