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Task 4 – Say it out LOUD

My task 4 – Say it out LOUD – commitment

I am committed to giving this round 150%

I am committed to trusting the program and following it as closely as possible

I am committed to doing EVERY exercise session

I am committed to improving my fitness and strength

I am committed to continue working on my running and being ready to run the city 2 surf this year as well as a 1/2 marathon next year

I am committed to attending every coffee club run and pushing myself as hard as i can and getting my time down to 45mins

I am committed to keeping organised and plan each and every meal and exercise session so i have no excuses

I am committed to listening to my body and what it needs.

I am committed to looking after me and NOT feeling guilty about it

I am committed to becoming the best version of myself that I can be

I am committed to giving up smoking

I am committed to creating and attending as many group SSS as I can

I am committed to help others who are struggling to see there is a light at the end of the tunnel

I am committed to blogging every week to keep myself accountable

I am committed to ME

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Task 3 Gear UP

Task 3 Gear up

 

Task 3 is about gearing up and working out where you will be working out…

 

So I have most of the gear anyone could need

I have a treadmill & home gym – I have a few pushbikes  – but most importantly I have two legs and a heartbeat

 

I will mostly be doing the outdoor program mostly at home

 

I will also be going to my weekly coffee club runs and starting run club in January

 

I’ll be creating SSS events for the Western Sydney FB and Blue Mountains FB group EVERY SATURDAY and will attend EVERY ONE

 

I am doing the Mud Run next weekend

 

I am attending the MS Colour run in February

 

I will mix up my exercise as much as possible to keep the variety interesting

Task 2 – SET YOUR GOALS

Ok so Im a bit late with getting these done BUT as the saying goes its better late than never

This round I am again focusing on FITNESS not weight loss… THE SCALES ARE JUST A NUMBER

I am focusing on improving my running, and keeping organised..

 

 

Health

 

Goal

Stop Bloody Smoking!! Again…

To Achieve this I will

Stay strong and focused. Make signs up to hang around the house to remind me how much I want this, when the cravings become bad

Keep a chart of money saved to keep me motivated.

Reward myself with $10 per day into my goal weight shopping spree fund.

I have just set my quit date as 29/11 – and aim to cut down until this date then stop from this date on..

 

 

Goal

Look after ME

Learn to listen to my body and recognise the signs it gives me

Allow myself to look after me without feeling guilty

To Achieve this I will

Mediate daily, schedule a time for myself to have 5-10mins to just sit, relax and breathe.

Listen to my motivational Cd’s

Take a relaxing bath when needed

Swap a coffee for a herbal tea

Get a massage or facial or similar when I feel I need it

 

Weight Loss / Nutrition

Goal

To get to as close to a a healthy BMI

10 kg loss will take me to the upper limit of healthy bmi 24.7

To Achieve this I will

Follow the menu plan as closely as possible

Plan every meal including cooking / prep time every Thursday – MAKE THE TIME TO KEEP ORGANISED

Bulk cook as many meals as possible for lazy days / emergencies

Take all food for work from home to avoid impulse buys

Plan meals around shift times so I am not coming home starving at 10pm

Keep all Junk food out of the house or well labelled with the calories

 

Meal times for shift work

DAY SHIFT  / DAY OFF

7am – Breakfast

10 am – Snack

1pm Lunch

3pm Snack

6pm Dinner

8pm Herbal Tea

10pm – Bed

 

AFTERNOON SHIFT

9am Breakfast

12pm Snack

3pm Lunch

5pm Snack

8pm Dinner

10pm Herbal Tea

12am – Bed

 

 

NIGHT SHIFT

3pm Breakfast

6pm Snack

9pm Lunch

11pm Snack

3am Dinner

6am Herbal Tea

8am Bed

Fitness

Plan and do EVERY exercise session – MAKE THE TIME!!    NO EXCUSES!!!  JFDI!!

Plan every session smartly, Diarise and plan EVERY session

For morning shift –  do it AS soon as you get home

For afternoon shift – do it 1st thing in the morning

For night Shift – If you can do it all after waking THEN do a shorter session after waking and another session when you get home before sleeping

Days off – First thing in morning

Go to every Coffee Club run that I am not working

Set up SSS events for every Saturday regardless of shift… work around it….

Reward myself for each week I complete EVERY session

 

Weekly Rewards – for completing every session

Manicure / Pedicure

Massage

Facial

$30 into goal weight shopping spree savings

New piece of workout gear

 

Running / Cardio

Goal

To be able to run 10 kms without stopping

How I will achieve this

Follow learn to run 10k program

Join / Start run club training

Set weekly distance goals and rewards

Attend every Coffee Club run session that I can and push myself HARD!!

 

 

Strength

Do TTT and GGG in conjunction with 12wbt programs

Set aside time EVERY TUESDAY AND THURSDAY to do them

PLAN PLAN PLAN

 

FITNESS / EXERCISE CHART

Use my exercise chart – give myself a gold star for every workout.

Print out my running chart and keep it on my inspirational wall

Task 1 – Get real NO more EXCUSES

SO HERE IT IS…………… MY 12WBT ROUND 4   2012 …. PRESEASON TASK 1 – GET REAL NO MORE EXCUSES

List your excuses and the actions you will take to prevent them from being used.

INTERNAL EXCUSE WITHIN MY CONTROL

Excuse
I am not motivated – I have hit a plateau and am just feeling blah – I have been on this “journey” for almost 2 years and am just feeling “over it “ I have done so well and feel like I should be finished by now I just want to be normal again.

Solution
Motivation comes and goes, that is normal, you don’t need to wake up motivated to have a motivating day…
If you cant muster up the motivation go into robot mode and JFDI remember Mish’s advice and don’t let the analysis paralysis begin – don’t let your self overthink things.
Slow and steady = life long results.
Your body needs to plateau on a regular basis to “catch up”, Just because the numbers on the scales are not moving that does not mean my body is not changing and reaping the benefits from all of my hard work and effort. Be patient, gauge your results by pictures and your I CAN DO chart.. I WILL NOT LET THE SCALES DEFINE ME.

Excuse
Im never going to get there… I sometimes find myself comparing myself to others, I get a bit irriatated every now and then when I see others who have lost huge amounts in less time, I feel like ive let myself down and could have done so much more in the time ive been doing this..

Solution
GET OVER IT… Be proud of how far I have come and all that I have achieved. I know that I have made amazing changes to my lifestyle, I am fitter and healthier than
I have been in over 25years, I am teaching myself and my family that old and lifelong habits can be changed and that being healthy and proactive is a lifelong commitment.
Know that permanent results take time, the longer it the more real and permanent it is.
Celebrate my achievements more often to keep reminding myself how awesome I really am.

Its too hot / too cold / too late etc

Do a DVD inside or use the treadmill / home gym – turn on the air conditioner
Wait until it has cooled down outside

I hate running outside alone and I give up too easily

JFDI and go into robot mode – don’t let yourself start procrastinating just do it. Mix up the locations to keep it varied and interesting .
Remember your goals and what you need to do to achieve them, repeat your mantra’s over and over when you feel like stopping and walking
I AM STRONG
I AM WORTH THIS
I WILL DO THIS
TAKE THE FAT FROM YOUR BUTT AND JUST KEEP F87CKING GOING
Remember how bad I want to do a half marathon, imagine the sense of achievement that I will have once I have completed it.
Have a set plan in place and STICK TO IT
Keep a running chart and update it EVERY RUN to keep myself fully accountable
Join a run club ( IN THE PROCESS OF DOING THIS NOW AND SO EXCITED )
Embrace the fact that I can run.. don’t give up just keep running.
Increase distance everytime even if only by 50mtrs.

EXTERNAL EXCUSES WITHIN MY CONTROL
Excuse
Im too tired – I don’t have time – I do shift work and I’m too busy with the FB group and all the stuff I organise

Solution –
JFDI – I know I can do it I have done it easily in previous rounds, stay organised, and plan diarise all workouts, meals and FB time ( this is going to be hard ) around my shifts I AM DETERMINED TO PUT ME FIRST!! – get a few more members to help out with the admin side of the group. Enrol others to help out with the admin side ( done )
STOP doing so much for others.. its time to pull back and let everyone else work out there own stuff, I have done as much as I can to help others get involved its up to them now.

I feel selfish spending so much time just on me, my housework suffers, my family still refuse to eat a lot of the meals, its too hard to keep everyone happy.

Solution

DITCH THE GUILT ITS OK TO PUT ME FIRST – I AM WORTH IT, my husband and kids always put themselves first and I have never seen them worry about it the way I do.
They are old enough to fend for themselves if they don’t like what is on offer.
Get organised and have a stock of frozen healthy meals they like for them to choose from when they don’t like what is on offer. ( and for me when I don’t have time to cook ) know that vegemite sandwiches for dinner WONT KILL THEM if that’s what it comes too.
Make up a housekeeping roster and ENFORCE IT!! Don’t give in and do their chores for them… learn to live in the mess… it wont KILL ME ( it hasn’t so far )

Its too hot

Do a DVD inside or use the treadmill / home gym – turn on the air conditioner
Wait until it has cooled down outside

EXTERNAL EXCUSES BEYOND MY CONTROL

Nutrition

Make extra serves of favourite meals and freeze them for emergencies.

Fitness

Use home gym / do a dvd or if all else fails go for a quick

10 -15 min run / walk to clear your head , anything is better than nothing

Next task is SET YOUR GOALS…  Im working on this one now… so watch this space