I set my 2019 intention to be more "Authentic". To live the life I ask others to live, and to be the person I say I am. While I have cleaned up my act in some areas, I really have wanted to lose about 20 pounds, and so far, haven't lost a single one (or maybe I lost a few along the way, but then found them again!). Then I realized, the best way to get you to follow along, is to bring you along. To share the struggles, to let you weigh in on the battles, for us to come together and work as a team to beat the voices in our heads that want to sit on the couch and eat M&M's (peanut ones are my downfall). To be authentic means I am sharing my true self! The best way to move forward is to own where you are at today!
Tomorrow I will be weighing in on my body fat/muscle detecting scale. I have been doing this on the first of every month for a year now. It's had it's ups and downs. But for the most part hasn't changed. I always prided myself on being an athlete, and used that as an excuse for my weight, thinking I had more muscle than most. This scale tells me differently. My body fat is in the "high" category buy .2% (but still) and my body muscle is in the "normal" range. I can't find my calculations as I write this, but if I do the math, I would have to lose around 25 pounds to be where I want to be. That's a lot. But that also is where my BMI is supposed to be (I know the whole BMI thing is a little bit of rubbish- more on that later). So, I have some pretty straight forward goals using this scale. They are clear and measurable My goal is 23% body fat, and 30.2% muscle this puts me on the low end of normal body fat, and the low end of high muscle. I will let you know how far I have to go tomorrow.
I've set myself some pretty simple goals for the first 4 weeks. I need some simple goals that I can achieve fairly easily, and help build confidence (that's your first pointer). As well as some goals that I can use to push myself every day and a couple that are a big stretch.
My daily physical goals are; (1)10K or more steps each day- this means I HAVE to get out and walk in addition to my workout. (2) stretch every day for 5 minutes (3) do an increasing number of "sets"- in High School Track we did 8 sets a day; 30s of abs +10 pushups is 1 "set". I am starting out with 3 sets and will add one per week until I get to 6. This is outside of any ab work that comes with my workout. (4) 30 minutes of intentional movement (run,walk, yoga, bike, etc).
I have learned along the way the logging and restricting food doesn't work well for me. I have more success when I consciously add things into my diet. So I also plan to include of veggie in each meal. Breakfast is hardest of course, as my typical breakfast is yogurt and granola! I am still working on this concept- stay tuned!
I am using this august2019_goaltracker.pdf to log my progress. I am also weighing in each day. I will simply color in the squares as I go. Feel free to use this tracker, and set your own goals.
If you want some help setting goals, feel free to reach out, and I can help you. I think that's it for today! I have a lot of prep work to do!