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

hicim705

 

👋WELCOME👋 once again, to our 🆕newest🆕 5% Challengers and WELCOME BACK our returning 👫friends👫!  This marks our third (out of four) Seasonal Challenge of 2025.  Please join us in celebrating our 5% Seasonal Challenges … Cheers to 15 more Happy & Healthy Years!!

We hope that you take some time to read about and take part in the pre-Challenge activities, as they are designed to help you prepare for success!!  The Summer signals longer days and schedules that seem a little less rigid.  For many of us, the Summer Solstice arrives signaling the longest day of our calendar year.  In the Northern Hemisphere, it arrives on Friday, June 20, 2025 at 10:41pm.  I hate to say it folks, after that day, our daylight hours shrink by a small amount of time per day as we march toward our next Season.  For now, however, let's concentrate on:  🎶‘Those Lazy Hazy Crazy Days of Summer’🎶.

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. Please think about this carefully; it may be the most important plan 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, next week, next month, and beyond. 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 ~ measurable goals to help you. 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 so much more than what you eat or how many minutes you exercise.

Try to think about achieving ‘balance’ in your life, which is necessary for overall health.

~ 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) serious consideration.

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

~ 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/task manager you use to organize your day(s).  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 lunchtime, 3-4 days/week (maybe even 5 days?).  Perhaps you will 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 and 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.  At the end of the day ~ no matter what plan you decide is right for you ~ many ‘plans’ come back to ‘calories in, calories out’.  No plan will ‘work’ unless you decide to give it a try and stick to that plan for a good amount of time to see if it is working for you.  Once again, your honesty with yourself will go a long way in helping you to see positive results.  Finally (and perhaps most important) - NO plan is a good plan unless you have consulted with your healthcare professional to ensure that you are doing what is best for YOU!!  

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

In order for you to make/execute a plan, please be sure to write it down ~ wherever you can see it!!  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.  If you blog on MFP, please remember to visit:  
✍️🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻
Here is the link:  https://community.myfitnesspal.com/en/group/143978-%EF%B8%8F-%EF%B8%8F-seasonal-5-challenges-bloggers-%EF%B8%8F-%EF%B8%8F

Remember to feel proud of each and every day that you 'work your plan'; however, if you have a day where you find that you may stumble, don't dwell on it; pick yourself up, dust yourself off, and keep walking toward your goal(s).

Feel free to add your comments to this thread outlining your goal-setting plans for a successful 2025 Summer 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!!

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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 asked to record your exercise and ‘Healthy Habits’ points based on weekly Challenge themes. 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 Saturday (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 teammates will help to answer any and all questions about where to record your points.

🔮 Our 2025 Summer 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 teammates. Until then, get to know some of the Challengers in the 5% Challenge Community 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 2025 SUMMER 5% COMMUNITY TEAM, often, as this will be the best source for up-to-date information. 📢

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Please be sure to set yourself up for S-U-C-C-E-S-S!!  Why not start by taking part in **ALL** of the Pre-Challenge Activities?  Here they are listed (along with their links) so you can find/participate in all of them!!

🧮 Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION and YOUR INPUT & PARTICIPATION! 🧮
Here is the link:  Pre-Challenge Activity #1

yakkystuff

My daily 3 part action plan

• Nourishing food
• Movement (increased duration & intensity)
• Positive skills reading & strengthening (5% is part of that.)

azhkrgrl

🌟 My 5% Challenge Plan: A Chapter of Wholeness and Grace

🧭 My Vision:

In 56 days, I want to feel stronger in my body, clearer in my mind, and lighter in my spirit. I want to look in the mirror and see someone who showed up for herself, day after day, with grace, courage, and consistency.

This is more than a weight loss goal—this is a lifestyle refinement. I want to rewrite my health story from one of striving to one of stewardship.

🎯 MY GOALS (SMART + Soulful)

1. Weight Goal:

✔️ Lose 5% of my body weight in 8 weeks
✔️ Track weekly progress and celebrate non-scale victories

2. Fitness Goal:

✔️ Workout 5x/week (at least 3 mornings at the gym + 2 home workouts or long walks)
✔️ Incorporate strength training 2x/week for muscle tone and joint support

3. Nutrition Goal:

✔️ Use the plating method for mindful meals (½ veggies, ¼ protein, ¼ carbs)
✔️ Stick to 90% whole/real foods and avoid mindless snacking
✔️ Prep 2 meals in advance every week to support weekday success

4. Faith & Mindset Goal:

✔️ Start each day with 10 minutes of prayer, scripture, or journaling
✔️ Post one encouragement in our group per week
✔️ Practice grace over guilt—no “falling off,” just getting up and going again

💡 WHY Am I Doing This?

Because I want to be able to say “yes” to more of life: more walks with loved ones, more confidence in my clothes, more energy in my days, and more peace in my body. I want to age with strength and not sorrow, and I want to be a faithful steward of this temple God entrusted me with.

📅 My Fitness Plan (Appointments with Myself):

Day	Activity
Mon	5:30 AM Gym (Cardio & Weights)
Tue	Walk + Devotional Stretch
Wed	5:30 AM Gym (Full Body Strength)
Thu	Home workout (30 min low impact)
Fri	Walk or Yoga
Sat	Active rest (gardening, errands)
Sun	Full Rest + Soul Care

🥗 My Nutrition Plan:

• Continue using the plating method
• Prep one breakfast + one lunch each week (Instant Pot + Air Fryer friendly!)
• Stock up on fresh fruits and water-rich veggies
• Limit processed sugar and flour, including sourdough (yes, even my beloved!)
• Treat weekends like weekdays—no “off” days, just lighter structure

✨ Fun Facts to Keep My Spirit Light:

1. I love sourdough baking but am learning to savor without overindulging.
2. I’m a Spelling Bee word nerd and can nerd out for hours over crossword puzzles.

💬 Final Thought:

This is not about punishment or shrinking. This is about becoming. Becoming more alive, more present, more kind to myself. I’m not just chasing a number—I'm chasing freedom.

I am doing this—one day, one decision, one victory at a time.

Dianedoessmiles1

Visualize: Eating better (sodium). Getting my liquid intake down (64 ozs a day) for my health. This will help me feel better.

1. Weight Goal: Lose hopefully, 2 to 4 lbs

2. Fitness Goal: I've been increasing my steps, and would like to average 3,000 a day (in the winter it was 1,800). It's slowly going up, but it IS going UP!

3. Nutrition Goal: Get my liquid for the day down to 64 ozs (This includes also any soups, milk, everything in the 64 ozs per Dr's orders). As I work on that also work on my sodium level to 1500 mgs a day.

4. Faith & Mindset Goal: Reach out to the Dr's office if my body is putting on fluid faster (I HATE doing that!) because if I wish to be healthy, this is a part of it. The above goals are the ones that will get me there.

💡 WHY Am I Doing This?

This is only ONE reason why, and my youngest GGS was at home when the oldest one and my sweet GD came down. They need me to help them see wisdom and joy through life. No matter how much we give to our family (we get way more back!), there's never enough time to say all we wish we could. I want to be the SONG Titanic chorus "My heart will go on and on and on, ,,,,,,, " I love smiling.

Ronnie_happy2ranch

1. Weight Goal: Lose 5% of my body weight in 8 weeks
2. Fitness Goal: Workout 5x/week: 3 days rowing/squats/lifting and 2 days swimming, water walking or treadmill
3. Nutrition Goal: meal prep breakfast/lunches for 3 days; make healthy choices 4 days; my normal water intake is at least 10 cups per day
4. Faith & Mindset Goal: for me this will be pushing myself to get more sleep as that is my struggle – I sleep well when I do sleep but need to actually go to bed earlier going forward.
WHY Am I Doing This? I am doing this for me – my health is very important and I want to be able to continue being active and feeling healthy.

SunriseInCentralFL

1. Weight Goal: Lose 5% of body weight in 8 weeks - that will bring me down to 144 in a well-paced, consistent way.
2. Movement: No zero effort days - I plan to move every day — walking, yoga, kettlebells, kickboxing videos, and trying new things - I love finding new workout videos online. I have a bunch of new types of exercise I plan to try, too (muay thai, kundalini yoga, old skool workout videos like country heat), etc.
3. Eating Whole Foods: Avoiding packaged foods at all costs and eating only things made with real ingredients
4. WHY: I want to feel more confident and comfortable in my own skin. I love the feeling of being more toned and healthier - you can feel the change!

Ceriusly1

@SunriseInCentralFL I see you are finding your way! I am so happy you found your way to us!

Grannysue91

• 1. Weight Goal I want to lose 5% of my weight but I have been stuck in the 160's for quite awhile.

2. Exercise I usually exercise 7 days a week. I do different kinds of exercises and try to work out all parts of my body. I recently completed the 28 Day Challenge of chair cardio for seniors and I am now doing the 28 day Chair Yoga Challenge for seniors. There are different types of challenges and they are fun to do. I use my Teeter Step up machine which is actually an elliptical but you sit down on it. This is easier on my joints.

3. Nutrition I follow the pre-diabetic diet. I have been keeping my A1c down in the 5.5 or less. This last time I went for my blood work my A1c came back at 5.3. I do not want to become a diabetic since it does run in my family.

4. Why?? As I said I don't want to become a diabetic. I am 10 years in remission from breast cancer and going through the treatments and taking the meds after the treatments messed up by body and caused weight gains. I am working on making my body healthier challenge by challenge.

paceka2

My goals over the 8 week Challenge are:

• to get back to meal planning, so our meals are nutritionally balanced and healthy
• to take 4-5 classes at the gym every week
• to drink more water since I'm always about 2 cups shy of my desired hydration
• and to add more fresh fruits and vegetables into our meals.

RuthieMJones

1. Weight Goal:

✔️ Lose 5% of my weight

2. Fitness Goal:

✔️Continue Yoga sessions at home, morning and evening
✔️ Incorporate cardio or strength training at home, depending on the level of pain.

3. Nutrition Goal:

✔️ Track all my foods
✔️ Nourish my body with good food, rich in nutrients

4. Faith & Mindset Goal:

✔️ Begin my day by working on my Bible plan
✔️ Keep myself grounded and allow myself grace.

💡 WHY Am I Doing This?

I am doing this to improve my body's health. I want to age gracefully, and I want to make sure my body can do ADLs later on in life. I don't want to be restricted by chronic illness or mobility. I want to LIVE the best life God has granted me.

SweetPeasMom55

Weight goal loose 2/4 lbs

Fitness goal exercise 3 days a week

nutrition track food lower the sugar intake.

why? I want to be the very best me

macrat12

My goal for this round is to finally reach my 5% weight loss goal.

Fitness goal: 3-5 strength training days a week

Nutrition: Keeping my Carbs under 100 and my fats over 40 while still hitting protein and calories

Why? To become the best version of myself for my future spouse and family.

hicim705

☑️ Done!!

I've written about this activity in my blog ~ if you are a member of the group: ✍️🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻

please follow this link:
https://community.myfitnesspal.com/en/discussion/10878935/hicim705s-haven#latest

If you are not yet a member of the Seasonal 5% Challenges ~ BLOGGERS!!, please visit the team and request to become a member and join me in keeping track of YOUR journey! Here is a link to the team:
https://community.myfitnesspal.com/en/group/143978-%EF%B8%8F-%EF%B8%8F-seasonal-5-challenges-bloggers-%EF%B8%8F-%EF%B8%8F

lavalily

Weight Goal: I've been on maintenance for a long time, and I want to stay there. It's so easy to let myself slip upwards, and that's not healthy for me. I stay where I am for health reasons, which is why I eat LC/HF (Low Carb/High Fat). I started this over 60 years ago on doctor's orders to get my blood sugar down (meds didn't help it). So off and on over the years, I've stuck with this regimen. I feel so much better when I do.

Fitness Goal: I have nerve damage in my left leg, so I use a walker (Rollator) to get around. I work with my trainer at least once a week, and I go to the gym to work out on my own several other times each week. Each year, my leg is stronger. Perhaps some day I'll be able to walk without assistance. I refuse to let my age (almost 91) stop me from keeping fit. I have no time or patience with just sitting around.

Nutrition Goal: By eating LC/HF, I get all the basic nutrition I need. My doctor keeps track of my blood work, and so far, everything stays well within the normal range. She is happy with that. About two years ago, I forgot to eat as much as I needed and ended up in the hospital with malnutrition. That was a lesson well learned, so don't think you can lose weight by not eating what you should!

Faith & Mindset Goals: My faith is strong, and I realized how important that is when my youngest son died suddenly in late February of this year with undiagnosed diabetes and heart problems. I have four children, and he was my youngest, not quite 62. A month earlier, my memoir of living five years on my sailboat with him as a teenager was published. At the time, I didn't realize the book would be a memorial to him! His death was also a reminder that we need to take care of our bodies as long as we can and not just give in to a tired old age. Along with other careers, I am a retired United Methodist pastor, so that faith and mindset have sustained me through many situations!

bbonet3

I have written about my goals in my blog.

Pre-Challenge #2 - Set Goals

marg750me

To finally lose some of these last 20lbs
Eat more fruit for snacks which is better for me
Increase strength exercises
Do more stretching
Walk at work instead of playing games on computer
Walk 7,000 steps on the days I don’t go to the center
Get to the Y

bhoskins85

Weight Goal: During this challenge, I would like to lose 10 to 20 pounds. A realistic goal for me would be 10 pounds.

Fitness Goal: I do water aerobics three times a week, I walk my dog every day and on the days I don’t have pool time, I try to walk 30 to 40 minutes a day. My goal at the end of this challenge would be to consistently walk at least 30 minutes every day, even pool days.

Nutrition Goal:My goal during this challenge is to weigh and measure everything I eat. I have gotten into the habit of logging everything that I eat, but I guess, and that is not accurate.

Faith & Mindset Goals: I would love at the end of the challenge to feel good about myself.

130StrongerEachYear

1. Weight Goal: 

Lose 5% of my body weight in 8 weeks


2. Fitness Goal: 

Be active through the day.

Walk every morning. Add some pushups, squats, and balance sets during the walk.

Take a morning or afternoon break. Walk a few minutes and do some desk exercises.

Take a short walk at lunch time.

Walk again in the evening and finish with some stretches.

3. Nutrition Goal: 

Time Restricted eating. Eat between noon and 6 PM each day. Each meal with protein and two vegetables or low sugar fruits. Low Carb. Enjoy nuts and dark chocolate.

4. Faith & Mindset Goal: 

I am worth self-care. My health gives me the ability to do the things I want to do and the things I need to do. My lifestyle habits make a difference in my health.


WHY Am I Doing This? 

My health gives me the ability to do the things I want to do and the things I need to do. My lifestyle habits make a difference in my health. I desire to have a long and healthy life.

Have a Great and Healthy Day!!! Gretl