Pre-Challenge Activity #2: SET SOME GOALS!

kaliswalker · September 2023

Plan your 5% Journey by SETTING GOALS. Our previous activity discussed why you are here and what you would like to get out of your 5% Challenge Journey. Please consider your thoughts about that first activity and expand upon those thoughts. Please think about this carefully, it may be the most important plan that you will make for the entire challenge. There are several hundred MFP members who have joined the 5% Challenge and every one of them has a unique reason for wanting to 'become healthy'. Don't look at it as losing weight, although for many, that is the ultimate goal. Think of this as a chapter in your life leading you from where you are now to where you want to be. Think of how you feel today ... think of how you want to look and feel tomorrow. Make a plan, a realistic plan that will help you get to your goal.

You won't be able to visualize what YOUR tomorrow looks like without having a plan in place. Think of your overall plan, then set some goals ~ small measurable goals to help you to. Set goals for small, specific tasks that will give you a sense of accomplishment and will help to motivate you to keep moving forward.

MFP is a site designed toward a healthy lifestyle, so you have already taken one important step in your personal healthy lifestyle journey. Yet, a healthy lifestyle is much more than what you eat or how much you exercise.

Try to think about achieving balance in your life which is necessary to have a healthy lifestyle.

~ Set a specific goal (or goals). Do you want to fit into an outfit that you haven't been able to wear in some time? Do you want to walk around the block effortlessly? Do you want to be able to bend over to tie your shoes? Remember - this is YOUR goal ... YOUR journey ~ give your goal(s) some thought.

~ Once you've decided on your goal(s), give yourself a timeline. For this purpose - you already have a timeline ... the 5% Challenge ~ commit to it! A seasonal challenge lasts 8 weeks. Each week consists of 7 days. 7 days X 8 weeks = 56 days. 56 days from beginning to end. What can YOU accomplish in 56 days?

~ WHY? Ask yourself this simple, but VERY important question. WHY are you doing this? Give this simple question some serious thought. There is no right or wrong answer to YOUR why, but be honest with the answer.

~ EXERCISE? Make an appointment to do it and put it in whatever calendar you use. Treat it as a doctor's appointment or an appointment to have your hair done. Create this appointment and stick to it ~ make it a priority. Consider a 30-minute workout at lunch time, 3 days/week or you might want to work out for 15 minutes in the morning and 15 minutes after work. Whatever time you have carved out for this 'self care' ~ keep this important appointment with yourself.

~ NUTRITION? How will you nourish your body? You can Google anything/everything having to do with weight loss and you will come up with a list of do this and/or don't do that. The list is sure to include: Paleo, Atkins, Keto, Intermittent Fasting and everything in between. Most nutrition-based articles agree: nutrient-dense and well-balanced meals are what you should strive for.

📓Your assignment: Countdown & Pre-Challenge Activity #2: SET SOME GOALS!

In order for you to make/execute a plan, please also write it down. If you blog, that is an excellent way to record your plan ~ you will also be able to go back to review your writing and reaffirm your commitment to yourself and your healthy lifestyle. To blog on MFP, please visit and join: ✍️🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻.

Here is the link: https://community.myfitnesspal.com/en/group/143978-️-️-seasonal-5-challenges-bloggers-️-️

Remember to feel proud of each and every day that you 'work your plan', however, if you have a day where you find you stumble, don't dwell on it; pick yourself up; dust yourself off and keep walking toward your goal(s). We can all have a 'whoops day' it what you do the next day that counts. Never make it 2 bad days in a row!

Feel free to add your comments to this thread outlining your goal setting plans for a successful 2023 5% Challenge (if you blog, you may add the link to your blog here or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.

ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and Living the Good Life points based on weekly Challenge Themes (Healthy Habits). You are expected to record these points daily or at least as often as you can during the week but no later than 11:59 pm each Friday (your local time). In addition, you are expected to weigh in one time per week by 11:59 pm every Saturday (your local time). Your individual team leaders and/or team mates will help to answer any and all questions about where to record your points.

🔮Our individual 5% Challenge Teams are currently being set up.

✉️You will be invited to your individual team soon, in enough time to get to know your team leaders and team mates. Until then, get to know some of the Challengers that will be participating right along with you.

📢Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2023 5% COMMUNITY TEAM often as this will be the best source for up-to-date information.

Pre-Challenge Activities (consider reading/participating in one or all of them):

Sableness · September 2023

Goals:
PT consistency + 2
NEE
tiny goals

I choose not to overwhelm myself with too many goals or long term goals. I do best in small doable increments with tangible results. I reached a tiny goal today. 👏🏼

Lessennan · September 2023

Countdown & Pre-Challenge Activity #2: SET SOME GOALS!

My ultimate goal, hopefully for Christmas

My goal is to get fitter, healthier and lighter, currently by about 21lbs

Reasons
1 self esteem
2 to be fit enough to push Anne in a wheelchair part ways on our longer walks when her stamina fails a little

Goals
Have enough spare calories each week to lose 1lb per week, while staying at or just above 1200 calories
Cut out the mindless comfort eating
Measure, measure, measure.

amberlinamk1 · September 2023

Pre-Challenge Activity #2: SET SOME GOALS!

My main goals are:

#1 Gain energy so I can feel more motivated. (The way I feel when the sun is out out I’m on vaca 😬)

#2 Stop eating so much sugar/treat. I know this can add to weight gain and depression.

#3 Stop mindless boredom eating when I’m at work

#4 Feel better in my skin!!

sgod50 · September 2023

Pre-Challenge Activity #2: SET SOME GOALS!

My ultimate goal is to lose weight and get healthier. To do that I'm going to focus on habits that I can control.

#1 Track my food daily and stay within my calorie range.
#2 Continue building my exercise routine - strength training and peloton riding.
#3 Start tracking my steps and start increasing my weekly step count
#4 Continue with the good habits that I already have including listening to my 'Why' every day, getting to the gym, tracking my food and trying to stay in my calorie range

cory17 · September 2023

Goals for better health (lose weight)
1. No sugar
2. Up steps to 7500 min daily
3. Plan my meals daily
Prioritize ME and my goals, my needs!

cmoak54 · September 2023

“One Day And One Step At A Time”. My ultimate destination is to be healthy, happy and feel great. Eating right and exercising makes me feel like I am in control of my life and keeps my blood sugar in control. I want to be happy with how I look and feel which helps improve my mood and relationships with family and friends.
Goal 1: Keep majority of food choices whole, healthy, low carb foods that do not spike my blood sugar and improve my 24 hour average blood sugar on CGM to 90-120 every day, (Tracked on CGM, Currently averaging 113-126).
Goal 2: Stay within my calorie goal and lose at least 1# per week – minimum 8 lbs. lost by end of challenge. (I am already averaging a 1.3 lb./week loss since April 1).
Goal 3: Exercise – Do something every day, get out of the chair! Work up to minimum 10,000 steps every day, per Fitbit. Plan for a minimum of 20-minute walk before lunch, alternate days with chair yoga or weights. (up until this week I haven’t done any exercise or worn my Fitbit in months.)

macrat12 · September 2023

My goals are to get in 15K steps daily while hitting my macros, getting in a gallon+ water daily, 60 min walk daily and 3-5 resistance training workouts a week.

MCTortoise · September 2023

Pre-Challenge Activity #2: SET SOME GOALS!

1. Track nutrition and consistently stay in calorie range.
2. Exercise daily at least 30 minutes.
3. Strength train routine minimum 3x per week.
4. 7,000 steps a day
5. Track my healthy habits in my journal for accountability.

~ Marianne

azhkrgrl · September 2023

Overall Challenge Goal: Meet my 5% weight goal
Quantifiable Steps:

Nourishment
- Eat breakfast every day
- Eat 3-5 servings of fruit & vegetables every day
- Drink at least 96oz of water (3 fill-ups in water bottle) daily
-Practice mindful eating by taking at least 20 minutes to eat each meal without any distraction
-Meal plan weekly and stick to it so I don't fall back on old habits/eat out

Movement
- Walk 5000 steps per day minimum
- Take short breaks every hour to get up and move while working
- Exercise at least 10 min a day & build up to 20 minutes, then 30 minutes. Classes to include stretching/flexibility twice a week & strength training 3 times a week.
-Walking/cycling on the weekends.

Self-Care
- No electronics at least 30 minutes before bed
- In bed no later than 10:30 PM every night
- Wake up by 6:30 AM for a half hour of quiet before everyone gets up and moving
- Read 15 minutes per day
- Journal for a few minutes every day to reflect and track progress

EmPea888 · September 2023

~ GOAL: 5% reduction in body weight - 100% recommitment to me!

~ WHY? I want to feel vibrant and alive again. Long term it's really important for me to maintain strength, stamina and flexibility - I need to course correct to achieve that.

~ EXERCISE? MFP walking challenge, yoga/Pilates 3 x per week, fascia release 2 x per week, daily skin care, daily prayer, meditation & journaling.

~ NUTRITION? Plan meals a day in advance, stay within my budget, no sugars or grains, steady blood sugar, breakfast & lunch main meals with light supper.

Dianedoessmiles1 · September 2023

~ GOAL: To lose another 2 to 4 lbs

~ WHY? To help my heart and kidneys in order to live healthier and longer.

~ EXERCISE? Getting in my 3,000 steps a day is NOT easy for me, but it's achievable if I go slowly.

~ NUTRITION: At at 1250 calories low sodium (most of the time).

Kateljm · September 2023

Smart Goals:
Overall: Achieve weight of 125 lbs. by 12/01/23.

Exercise:
Complete 150 minutes of cardio a week.*
Do at least 2 ST sessions per week.

Nutrition:
To eat 5 freggies/day at least 4 days out of 7.

Restoration:
Average at least 7 hours of sleep per night for 5 weeks out of 8.

WHY? Having been diagnosed with Atrial Fibrillation despite looking very healthy on paper, I need to improve my efforts across the board to stave off additional A-Fib events. I need to place a higher priority on adequate Recovery; the Sleep goal is very important.
* I may possibly have surgery this fall (evaluation 9/18), and that may lower my capacity for cardio during these 8 weeks. But it may just mean that I need to perform at a lower cardio intensity during rehab; my body will still need to move. (Less intense movement means less slush in my nutritional tracking!)

2122DJC · September 2023

5% Challenge Goals written in my weekly planner in detail. Done

15Katharina06 · September 2023

My goal is to get my emotional eating under control and therefore only eat healthy foods in the evenings. snack prepared by me
I also want to lose at least 2lbs and, above all, keep it off.
240 minutes of exercise per week.
and I want to learn to be proud of myself. Because when I filled out the profile here, I was completely surprised that I had already lost 6 kg since February. I wasn't even aware of it because I'm always busy being annoyed that I'm not losing enough weight

epivan · September 2023

Meet macros nutrition goal daily.
Circuits 5x/week.
At least one bike ride/week.

tjharleygal55 · September 2023

My life has seemed so out of control this past year, I need to refocus and I think this is going to help me greatly. Sorry that this is so long, but I need to write it all down before any interruptions.

Pre-challenge Activity #2:

~ Why? I know that exercise and healthy weight will allow me to stay active and alert as I keep getting older. Studies show that exercise keeps the brain healthier and my mom had severe dementia and other health issues. I’m 67 and want to keep my body and brain as active as I can for as long as I can!

~ My Goals and how I will reach them:

Nutrition: 1. I will track my food daily, staying at or slightly under my daily calorie limit, planning my meals ahead as often as I can.
2. No eating after 7 PM, unless special circumstances (friends for dinner, etc)
3. Drink at least 64 oz of water daily.
4. Eat 5-7 freggies/day
5. Practice mindful eating as often as I can

Exercise: 1. Work out 5-6X/week (Committing to 4/5 days being at least 20 min in my aerobic/anaerobic zone, even dancing counts 😉)
1b. Plan my workouts for the week on Sunday evening and stick to the plan
2. Do my routine weight training 2-3x/week. (I am teaching 2 strength classes 2x/week, so that will help)
3. Do my ab routine at least 5 days/week
4. Get 10,000 steps in daily, measured on my Fitbit (Need a new one, mine isn’t tracking steps anymore. 🙄)
(This may seem overzealous, but since I am pretty active anyway, this is what I need to reach for. Some of this I am already doing. I know I will have days/weeks that I don’t complete this, but I need to challenge myself to this.)

Self Care: 1. Wake by 6:30 AM for 30+ mins of my coffee with God (my devotional time)
2. Try to include morning stretching/yoga at least 3x/week
2. Write daily in my Gratitude Journal
3. No electronics at least 30 min before bedtime
4. In bed AND asleep no later than 10:30 PM
5. Be gracious to myself, knowing I am a “work in progress”

@azhkrgel I liked the way you did your goals and have some of the same, so hope you don’t mind me using some of them. 😊

lavalily · September 2023

My overall goal is to eat regularly rather than ignore hunger signals. Sticking with MFP helps with that goal.

joywilson383 · September 2023

My overall goal is to lose 10 pounds by Christmas. I will do this by tracking what I eat and drink, and I will exercise everyday.

Sheila7631 · September 2023

Pre-Challenge Activity #2: SET SOME GOALS!

My overall goal is to lose weight and get healthier.

#1 Track my food daily and stay within my calorie range.
#2 Amp up my movement each week.
#3 Work up to and then maintain 70,000 steps a week.
#4 Reduce daily sugar/carbs while increasing fiber and protein

vexedangel678 · September 2023

My overall goal is to reverse my nonalcoholic fatty liver disease as much as possible. That means I need to lose weight and eat better. I've already lost 10 lbs. and cut alcohol from my diet, and do 20-30 minutes of cardio 3-6 days/week and take a 10 minute walk at lunch 5 days a week. I'd like to get to 206 during this challenge, which means I need to lose 1.375 lbs. a week.

katiecondy1 · September 2023

Realistic and measureable...tracking is a must for food and activity.

.

130StrongerEachYear · September 2023

~ GOAL: 5% reduction in body weight

~ WHY? I need to improve my health. I know without good health, everything else in life is more difficult and in some cases impossible to do.

~ EXERCISE? Walk 30 min every morning. 3 times a week add a strength routine spending 15 to 30 minutes ...starting slowly and steadily building. Nightly, take time to stretch using Yoga for 10 to 15 minutes. Make this a habit so I don't need to think about it, just something I do as part of my daily routine.

~ NUTRITION? Eat Healthy Keto with lots of vegetables using Intermittent Fasting...Meals between noon and 6 PM. Track using MFP. Drink 7 to 8 glasses of water daily.

prosearose · September 2023

Goal 1) Figure out how to manage exercise (walking and elliptical) with fibromyalgia symptoms. Keep up at least walking regularly even through the symptoms.

Goal 2) Acquire a healthy diet within my calorie range. Track my food each day. Drink 8 glasses of water and log it.

Goal 3) Lose 10 pounds.

ThursLins · September 2023

Pre-Challenge Activity #2 - setting goals:

My over-all goal is to get to my maintenance weight, which is 125-130. Possibly 130 is the more realistic goal, considering my "senior" status. I would be quite happy with that.

During 2022, I gained a few extra lbs (!!) and started shopping for a bigger size. My goal of getting down to maintenance weight would solve that problem, and bring me back to last years previous size.

Hubby are both changing our eating habits, keeping track of and lowering carbs. My overall goal is to find what works for us both with healthier eating habits and not burning out from a too-strict plan.

Part of the goal for eating habits is my goal of finding the recipes that will work for us.

Another part of all this is it's helping me tame my sweet tooth. Let's just say, I was a picky kid who learned to cook very young.....have been perfecting my baking skills ever since. It's best when the sweet stuff isn't in house.

cormierannie · September 2023

Pre- Challenge Activity #2- Setting goals
my main goal is to maintain the weight i lost.
i will continue to do strength training workouts three times a week.
i will be active six days a week and continue to drink plenty of water daily and to have at least 6 freggies every day.

paceka2 · September 2023

Pre-Challenge Activity #2- Setting goals

My ultimate goal is to gain more strength in my body while losing some body fat. I will do that by:

- Getting back to tracking my food & drink
- Continuing with 1 Pilates Reformer class and 2 Pilates Mat classes
- Add a 4th class to my weekly gym time which includes cardio and strength
- Eliminate fast foods from my diet and replace with more nutritious options home cooked meals, including breads
- Incorporate the 6 week Life Time Arora Intro to Healthy Living session into the 5% challenge.

TwistedSassette · September 2023

Pre-Challenge Activity #2: SET SOME GOALS!

My overall goal is to lose 5% bodyweight this season's challenge. For me, that's 6.7kg (14.7 lbs) which is 0.8kg (1.8 lbs) per week.

To achieve that goal, my goal breakdown is:
1. Aim for an average daily calorie deficit of 900 calories. My sedentary calorie burn is estimated at 2480 calories, so I should aim to consume around 1600 calories per day (plus exercise calories).
2. Track my food & exercise daily so I know where I'm at!
3. Follow Get Fit with Rick's Sweat, Sculpt & Shred challenge schedule.

JigsnReelz · September 2023

This is a bit of a novel, but I don’t have the cycles in my life to be on the blogger circuit. I do have this written down, and I’ll be tracking daily. I have tummy tuck surgery coming up in late November, so I have a specific plan to get my body and health in the right place as we enter Week 8 of the Fall 5% Challenge.
Measurable items:
For the first three weeks, I will will spend 300 minutes per week in activity, measured by my Polar watch. The focus will be on moving as opposed to “exercise” or “working out”. It will qualify if it is walking with a minimum duration of 10 minutes (no maximum), hiking, dancing (including aerobics and teaching Irish dance classes), gardening, stretching/yoga, and strength training. The rough framework is 60 minutes per day, five days per week, with the focus on fat burning and core strengthening. The goal is, learn how to be active within my life without being tied to a gym or an exercise schedule. Without being bored.
For the last week, after my surgery, I will be active within the confines of my surgeon’s instructions. I don’t know what will be yet.
For the first 5 weeks, I will eat within my weight-loss average calories. This means I will track to 1100 calories per day, starting on October 7 and working through November 10. Will I lose the 5%? I’m pretty close to my goal now, so losing another 8 pounds in 8 weeks might be a challenge. It doesn’t mean I won’t eat within my calorie goals, track my food, and do my best.
For the last 3 weeks, on the instruction of my surgeon, I will estimate an amount of calories designed to slow down weight loss and stabilize. I will start tracking to 1350 calories per day, starting on November 11 and working through the end of the challenge. Since my tummy tuck occurs in Week 8, I’ll have kind of a wonky week. A very careful, day-by-day, winky-wonky donkey kind of week. 😊 December 2 is the last day of the challenge, and I hope to continue on afterward in the same way that I worked through the Summer Challenge and the IBC.
Will I lose 5%? Probably not; one doesn’t prepare for major abdominal surgery every day. What’s more important is for me to do what makes sense.

nbruns83 · October 2023

Pre-Challenge Activity #2 - Set goals

1. Continue my at-home physical therapy routine daily after my PT sessions end.
2. Meet with a personal trainer to set up a strength routine that builds on the success of my PT, twice a week during October.
3. Walk and/or jog daily, aiming for 10,000 steps.

Evamutt · October 2023

Activity #2 goals: my main goal is to get back to strength training (I've already started) had to stop due to health reasons (recovery from minor surgeries, injuries etc) I've been in maintenance but would love to lose about 7-8 more lbs. Also it keeps me accountable & share with like minded people

2023 Fall 5% Community Team - Plz Join us!

Pre-Challenge Activity #2: SET SOME GOALS!

Replies

Categories