Extreme Accountability - April 2015 edition
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FromHereOnOut
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Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
Rewards and incentives
1. Reward: trip to Starbucks after end of month.
2. None.
3. None this month (but might consider it when I raise my mpw goal next month).
4. Incentive:TBD weekly. First week: falafel (b/c I just found a falafel place in our ‘hood.)
5. Reward: new article of clothing.
Staying off the coffee still (the plan is at least until I travel in June, when I’ll have an “allowance” while travelling and jetlagged). I’ve made some changes in MFP and Garmin and will try to follow my calorie goal according to MFP. I think it’s good, as long as I’m running (unfortunately, if I’m not running, it’s too low, but I’ll cross that bridge only if I have to). I’m done with aerobic-only running, and want to get 40mpw consistently. Then I’ll probably raise that next month, especially with the weather getting better. When I raise it, I *might* add a reward for hitting the mpw goal. I lowered my expectations for gym/weights. Although, being done with aerobic training makes a big difference for my motivation to get some strength training, I just want to start small and get it at least ONCE, then I can raise it to 2-3x/wk after that. (Besides, I have to figure out how I can schedule strength 2-3x/wk while running 40mpw+!!) And the big change is that I want to try to lose 5lbs in April, which I think I can do. My reward of a new article of clothing will probably be necessary by then. ;-)
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So I used my run to ponder incentives and goals for this month and I think I've come up with a few!
Goals for April:
1. Get my workout hours in...focusing especially on my long run and bike, and force workouts.
2. Do my strength training every week.
3. stay in my calorie goal according to my fitbit.
4. Get at least 7 hours of sleep for 5-6 nights a week!
Rewards:
1. One trip to Starbucks if I get my long bike and run in.
2. Three hour break from the kids if I do all my strength workouts.
3. one small splurge purchase.
4. I feel rested!
My weaknesses for my upcoming races are strength. It's in the mountains so I need to build up muscle to defeat those steep inclines! So strength training is a must! During my long run at the end of the week, I pass a Starbucks a quarter mile from my house. It's the perfect spot to grab a smoothie and walk home for my cool down!
Hopefully these new non-food related incentives will help me keep up my hard work!0 -
FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
1. (*) So far, so good. Plus, still haven't even collected my reward for last month.
2. (*) Went over a tad on Wed, but I am so far under all the other days that it's no problem.
3. (*) Could've timed today's run a little better to hit 40, but hit about 39 and a half.
4. (*) Made it once and still haven't collected my falafel. Need to think of next week's incentive.
5. Lost a bit this week, so this looks do-able.
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I did not do well with my March goals, and even though we're a week into April I haven't set April ones yet either. Maybe I need to assign incentives too!
Goals for April:
1) No more than 1 diet coke a week (trying to be more realistic)
2) Start eating smarter! No excuses!
3) Keep up with my foot therapy
Incentives:
1) I'll go with the Starbucks theme too and get a fun Starbucks drink at the end of the month. (It has to be something that doesn't totally violate goal #2 though.)
2) I have a shirt that I bought that I told myself I could wear when I got to a certain weight, which now seems totally out of reach. So I'm bumping that weight up by 5 pounds so I still have to work to get there, but it's a little more realistic.
3) New running socks.0 -
FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
1. Check
2. Went way over the day I did gym instead of run, went way over the day I had play date and didn't run, was over yesterday by a hundred or so. Was under some of the other days. For the week, avgd a hundred or so cals over my goal per day. Since my weekly goal is -3500, I ended up over that by ~770, so should still be in loss range.
3. Barely squeaked in my mileage for the week.
4. Did it! Next week will have to be at other gym location during the remodel, if I can manage it and still get my miles.
5. Idk...even though I'm in deficit, I don't feel like weight is falling off like it did in February. Holding out for a "whoosh".
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So I used my run to ponder incentives and goals for this month and I think I've come up with a few!
Goals for April:
1. Get my workout hours in...focusing especially on my long run and bike, and force workouts.
2. Do my strength training every week.
3. stay in my calorie goal according to my fitbit.
4. Get at least 7 hours of sleep for 5-6 nights a week!
Rewards:
1. One trip to Starbucks if I get my long bike and run in.
2. Three hour break from the kids if I do all my strength workouts.
3. one small splurge purchase.
4. I feel rested!
My weaknesses for my upcoming races are strength. It's in the mountains so I need to build up muscle to defeat those steep inclines! So strength training is a must! During my long run at the end of the week, I pass a Starbucks a quarter mile from my house. It's the perfect spot to grab a smoothie and walk home for my cool down!
Hopefully these new non-food related incentives will help me keep up my hard work!
1. check! I also stopped by Starbucks yesterday during my cool down. The line is longe and the drinks are pricey so I think I'll be changing my rewards. I like these rockin' refuel protein recovery drinks. They are real milk, but enhances and faste just like a milk shake. I think I'll start letting myself have one of those after each long workout. It's way cheaper and I won't have to stand in line!
2. I missed one strength workout this week. Hoping to meet this goal this next week!
3. Was under many days, but over many days. Probably about half and half. Hoping to do better this week.
4. Did not do as well on the sleep this week. Having company messed with my schedule!0 -
Goals for April:
1) No more than 1 diet coke a week (trying to be more realistic)
2) Start eating smarter! No excuses!
3) Keep up with my foot therapy
1) I had 2 last week - 1 at work, then got 1 for lunch the day of my workshop
2) I'm getting closer. Thursday, Friday, Saturday & most of Sunday went well. Sunday evening I snacked more than I needed to, but it wasn't catastrophic.
3) Yes, and now I've added leg rehab/therapy to the mix.
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FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
I think I have that second round of head cold and Spring Break to blame for nearly across the board fails. Anyway, here goes:
1. What? I actually got this one! Success.
2. bahahaha! The running Fri & Sat really helped, but it was a rough week up til then.
3. sadface, no. Pulled off ~16.85mi between Fri and Sat, but the cold & Spring Break sidelined my running. WAIT, just checked Garmin and see that I ran a little Sunday...so I actually got 20mi this week...not too shabby given the circumstances.
4. fail! I'll give partial blame to the gym for remodelling. I had wanted to go to the other location (DH has been), but all these playdates and the cold left me too pooped. And since I was pooped, it worked out well for DH to go as often as he wanted.
5. Somehow I rather doubt it this month. My plan had been 5 this month and up the ante to 6 next month, before ratcheting down a bit. I might have to tweak that plan.
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I clearly haven't mastered quotes.
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Last Week of April Goals!
- Log all calories
- Eat within calories
- Make tomorrow’s breakfast, lunch, & snacks
- Check in on DWP
- Move for at least 5 minutes every day
- In bed by 10pm
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FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
1. (*) Success!
2. (*) Success! Was over on Friday, but had plenty of cals leftover on other days to cover it.
3. (*) Success!
4. Fail strictly within my Sun to Sat week, but might go tomorrow since my legs are so tired for running.
5. This still looks doable! Was within .2 after my long run today ( which naturally was my lowest possible weight, but who cares--if the scale says it, it counts!)0 -
FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
1. (*) Success! Can't wait for my reward!
2. Technically my week's not over yet and it's coming down to the wire. I had two high days but some very low days too. Depends on today, but if I'm over, it'll be just from normal eating, and probably not by much.
3. I don't think so, but need to tally it. Might be close. It matters less now though, since I'm making some changes.
4. Actually, I did go to the gym. But more importantly, with changing my running, I'll be doing fewer miles and have more time for the gym now. Balance at last!
5. I don't know yet because I always weigh at lowest (unfed and post-run), and haven't weighed at such a time. A while back (maybe a week?) I was on track, but only barely, so maybe/maybe not. Have gone down though, for sure.
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FromHereOnOut wrote: »FromHereOnOut wrote: »Gonna stick with the basic structure of my previous months:
Goals for April
1. Keep off the coffee.
2. Calories according to MFP goal.
3. Run 40 mpw. (~80/20)
4. Weights/gym 1x/week. (Will raise it after I manage to accomplish this.)
5. Lose 5 pounds.
3. I don't think so, but need to tally it. Might be close. It matters less now though, since I'm making some changes.
It was about 30mi, so I would've made it with a 10mi Saturday run, but since I'm changing things, there won't be any 10mi runs for a little while, til adjusted.
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I did it! I did it! 5.4 pounds down for the month--weighed after my run today.
Was going to up the ante for May to 6lbs, but with my new running strategy I'm losing 300-400 calories per day :-(. Will have to think about it.0 -
I did not do well with my March goals, and even though we're a week into April I haven't set April ones yet either. Maybe I need to assign incentives too!
Goals for April:
1) No more than 1 diet coke a week (trying to be more realistic)
2) Start eating smarter! No excuses!
3) Keep up with my foot therapy
Incentives:
1) I'll go with the Starbucks theme too and get a fun Starbucks drink at the end of the month. (It has to be something that doesn't totally violate goal #2 though.)
2) I have a shirt that I bought that I told myself I could wear when I got to a certain weight, which now seems totally out of reach. So I'm bumping that weight up by 5 pounds so I still have to work to get there, but it's a little more realistic.
3) New running socks.
1) No.
2) No.
3) Yes!
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