š§® Countdown & Pre-Challenge Activity #2: SET SOME GOALS! š§®
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!!Ā The Autumn/Fall signals shorter days and a return to our āregularā routines.Ā For many of us, this season is filled with crisp temperatures, colorful landscapes and the smell of apples.Ā For some, it is āPumpkin Spiceā season and the followers of fall spices do everything to celebrate that.Ā Still others are anxious to decorate their homes for fall (and even for Halloween).Ā Ā
For those of us in the Northern Hemisphere, Monday ~ September 22, 2025 at 2:19pm Eastern Time marks the first day of fall or the Autumnal Equinox.Ā When the first day of fall begins in the Northern Hemisphere, the Southern Hemisphere is looking toward the beginning of SPRING!Ā The earthās tilt causes the Northern Hemisphere to receive less direct sunlight and the Southern Hemisphere to receive more.Ā Ā
During the research for this Pre-Challenge Activity to set a goal (or to set some goals), I keep running into something called āSMART GOALSā.Ā Especially if you are at a loss of what goals to set for yourself, the short YouTube video linked below may help you with some ideas.Ā It doesnāt matter if you set ONE goal for yourself or SEVERAL; or if you view and embrace the āSMART GOALSā idea, please consider setting a goal/goals that you can embrace during the 2025 Fall 5% Challenge!
Here is a short video discussing SMART Goals: SMART Goals - Quick Overview
We strongly suggest that you plan your 5% Journey by SETTING GOALS.Ā 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 from that first activity (which you hopefully recorded somewhere).Ā For this exercise, please expand upon those thoughts.Ā Please think about this carefully; it may be the most important plan you will make for the entire challenge.Ā
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.Ā 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 & measurable plan - that will help you get to your goal.
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.Ā Try to think about achieving ābalanceā in your life, which is necessary for overall health.
**Set a specific goal (or goals):Ā 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.Ā BE HONEST WITH YOURSELF - remember - you wonāt stick with something if your goal is too lofty, BUT you should make your goal(s) something that you can/should work on every day.Ā If your goal is too easy, you probably wonāt pay much attention to it after a short period of time.
Once you've decided on your goal(s), give yourself a timeline. For this purpose, you already have a timeline - the 5% Challenge.Ā A seasonal challenge lasts 8 weeks. Each week consists of 7 days. 7 days X 8 weeks = 56 days.Ā There are a total of 56 days from beginning to end. What can YOU accomplish in those 56 days?Ā SERIOUSLY think about your goal and our timeline and commit to it!Ā
~ WHY?Ā
Once you have decided on a goal/goals, remember to ask yourself this simple but VERY important question. WHY are you doing this? Give this some serious thought. There is no right or wrong answer to āYOUR whyā, but be honest with the answer.
~ EXERCISE?Ā
Make an appointment to do it and put it in whatever calendar/task manager you use to organize your day(s).Ā 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?).Ā 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?Ā
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 ādo thisā and/or ādon't do thatā. 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.Ā At the end of the day ~ no matter what plan you decide is right for you ~ many āplansā come back to ācalories in, calories outā.Ā No plan will āworkā 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.Ā Once again, your honesty with yourself will go a long way in helping you to see positive results.Ā 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!!Ā Ā
In order for you to make/execute a plan, please be sure to write it down ~ wherever you can see it!!Ā 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.Ā If you blog on MFP, please remember to visit:Ā Ā
āļøšļøšš» Seasonal 5% Challenges ~ BLOGGERS!! āļøšļøšš»
Here is the link:Ā
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).
You are invited to add your comments to this thread outlining your goal-setting plans for a successful 2025 Autumn/Fall 5% Challenge.Ā (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:Ā The Seasonal 5% Challenge Teams are very active. You will be asked to participate to the best of your ability.
ALL challenge weeks run from Sunday through Saturday - you will be asked to record your exercise and āHealthy Habitsā points based on weekly Challenge themes. You will record these points daily or at least as often as you can during the week but no later than 11:59 pm each Sunday (your local time). In addition, weigh-ins are requested one time per week by 11:59 pm every Sunday (your local time). Your individual team leaders and/or teammates will help to answer any and all questions about where to record your points.
š® Our 2025 Autumn/Fall 5% Challenge Teams are currently being set up. š®Ā
āļø 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. āļø
š¢ Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2025 Autumn/FallĀ 5% COMMUNITY TEAM, often, as this will be the best source for up-to-date information. š¢
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Please be sure to set yourself up for S-U-C-C-E-S-S!!Ā Why not start by taking part in **ALL** of the Pre-Challenge Activities?Ā Here they are listed (along with their links) so you can find/participate in all of them!!
š§® Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION and YOUR INPUT & PARTICIPATION! š§®
Here is the link:Ā Ā
Countdown & Pre-Challenge Activity #1
Replies
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My goal is to keep active and working out every day despite ever mounting serious health issues. Added to this goal is to continue treating myself to healthy foods that enhance my life.
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Why Am I Doing This: I am doing this for meāmy health is very important and I want to be able to continue being active and feeling healthy.
1. Weight Goal: Lose at least 5 lbs.;
2. Fitness Goal: Workout 6x/week with stretching every day; 3 days rowing/squats/lifting and 3 days treadmill or other walking for minimum of 30 minutes;
3. Nutrition Goal: meal prep breakfast/lunches for 3 days; make healthy choices with remaining meals and snacks; my normal water intake is at least 10 cups per day; and
4. Sleep: Because I struggle with this, my goal is to get a minimum of 7 hours of sleep per night, but preferably 7.5 hours.1 -
- Why am I doing this? My health is in the toilet, and will not improve; instead, it'll still decline. However, I have some control over this. My choices with food (low sodium, limit liquids) and with movements. It's not easy to do any movements, but!
- That will not stop me. I still strive for what my body will allow. I refuse to let "nature take its course."
- THANKS to @Grannysue91 who is a member with us on the 5% Challenge and have been for several years, I had joined a site lazyfit, and finally started to work it. I am at the start of that, but I already learned that I need to modify it to what still gives me a workout, but not throw me into the ER. LOL I hate that place. NICE people work there, but yeah, not the place anyone wants to hangout in! I can't do much with my left arm, and I also get short of breath easily, but that's okay!! My legs are strong, per say, and my core needs the workout. TY TY TY SUE!!
- I've been cooking way more now than I ever have. I'm branching out to do more. I'm even making my own condiments (low sodium). These are much easier than I had ever imagined!
- STAY ALIVE. LOL Okay, that's a given, but yes, as long as I can be. Don't we all have this as a goal? A LONG TERM one.
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My goals:
Specific- Maintain my weight 127-133 range, center weight 130.
Measurable- Track my food and stay in range
Attainable- Strength Training daily, walk 14K steps/day, quit diet coke by end of challenge.
Relevant- Weigh in everyday to track trends
Time-bound- Most of my goals are unbound, since they are daily routines. My time-bound goal for this round is quit diet coke by the end of the round.-Mica
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The why.. Because I definitely feel better when my weight is lower.
Logging is hard for me. The problem being if I don't prioritize sleep. I don't do that. So I'm going to do both.
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@Dianedoessmiles1 I had to laugh on your staying alive. When I wake up in the morning I always think. Well I was given another day let's make the best of it. God and I have an understanding. When it's my time I'm going no questions asked.
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My goals for the Fall Challenge is to finally reach my 5% goal and to achieve this I'll run the play daily, complete my non-negotiables of getting my steps in, no matter what getting a workout in and talking on my Instagram Stories.
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My goals are to keep on track. I'm working on lowering my A1C and cholesterol. I'd also hopefully be between my 5% and 10% weight loss range.
Timeline is the end of the challenge. But, I'm also keeping track of timing of my October GP check in and, beyond this challenge, my annual with my gyn.
My why is my own mental and, physical health and, happiness. Also, my 9&11yo daughters.
Nutrition: Low carb, high protein like always.
Exercise: 10k steps every day plus adding in 3-5 days of additional resistance training.3 -
My goals are to keep on track and to maintain my weight loss. i also plan to get in 10,000 steps a day and to drink 8 glasses of water every day.
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My main goal is to make it to my goal weight which I ideally will attain BEFORE the challenge begins. I have been trying - and have been mostly successful - with NOT tracking every bite I eat although I still continue to weigh and measure most of my food so that I am aware of how much I am eating and I'm not succumbing to "portion distortion". I will track when it is required by the challenge but otherwise, I know that I need to eat intuitively as much as possible, so that I can maintain without constant tracking for the rest of my life.
Exercising moderately is another goal, as is working on mindset. Observing a more consistent bedtime is also a goal of mine throughout the challenge.1 -
Why Am I Doing This: I am doing this for me...going to focus on my own personal health & make goals based on my unique season & needs. Detective skills focus...learn & apply what works best for my body.
1. Weight Goal: Lose at least 5 lbs.; monitor weight daily to best understand how what I am applying / choosing affects that scale number.
2. Fitness Goal: Workout 5x/week walking for minimum of 30 minutes & do stretching, balance & weights 3 days per week.
3. Nutrition Goal: Macros: Carbs less than 90 gms, Fiber 20 gms, Protein goal 50 gms, Fat balanced with Macros on MFP, Calories 1300 or less. Water 64 oz keep water bottle with me. Working on designing new morning protein smoothie that supports macro goals & IBS /low Fodmap digestive needs.
4. Sleep: goal is to get a minimum of 7 - 8 hours of sleep per night.
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Why Am I Doing This: To be able to enjoy life AMAP. That only happens when you are an active participant in living , so this is one step of that process.
1. Weight Goal: Do my best to achieve my 5% whatever number that might be. It will change as I begin to see success !
2. Fitness Goal: Walking -minimum 5000 steps a day, then increase gradually.
3. Nutrition Goal: Real food, fresh food and mostly plant based meals.
4. Sleep: Ahh here I fall on my face. Goal is 6 to 7 hours nightly. Set a time to turn off and stick to it. My downfall is usually a really good book that I just can't get my brain to stop churning on.
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I would love to reach my 5% goal on this challenge. I missed it by a couple of pounds this time. I come here because I need the support and I love the team I am on and the team members.
I hope to make my 5% weight loss on the Fall Challenge.
I will keep doing my 120 minutes of exercise for as long as I am able to.
I will remain on the PRE-DIABETIC diet. It has been good for me.
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Why Am I Doing This: To be in better health
- Weight Goal: To get to my 5% weight.
- Fitness Goal: Walking. Getting out and walking around the court as much as possible.
- Nutrition Goal: To lower my chorestal levels and to eat healthy.
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Why Am I Doing This: To remind myself that it's important to be consistent in my health journey, tune out the noise and focus on me.
Weight Goal: I would really love to hit my 5% goal - finally.
Fitness Goal: As much as I am able (back issues right now), I will continue 3-4 classes at the gym each week, walk every day with Daisy, and stretch every evening.
Nutrition Goal: Create clean and healthy meals for my husband and I, including one new recipe each week.
Sleep Goal: Sleep has never come easy for me and I would really love to change this. My goal is to get somewhere between 6 and 7 hours of sleep each night, consistently.
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Why Am I Doing This: Because I want to be consistent in my dieting, fasting, and exercise!
Weight Goal: I want to weight 159 by New Years
Fitness Goal: I will get 6000 steps a day, 30 minutes of exercise at least 5 days a week, either walking or strength training.
Nutrition Goal: Low carb, veggies everyday, 20-25 carbs max, 16:8 Fasting
Sleep Goal: In bed by 10:30, or earlier. Get outside in the mornings for some sunshine.
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Why Am I Doing This: For me. To get some balance and peace into my life using healthy routines. To build health and strength for longevity.
1. Weight Goal: Lose at least 7.5 lbs.; monitor weight daily to understand how my choices are affecting my weight.
2. Fitness Goal: Walk at least 5,000 steps daily. Do exercise routine every Tuesday and Friday. Every evening do a stretch and balance routine.
3. Nutrition Goal: TRE/IF - Time Restricted Eating using 18/6 Intermittent Fasting.
Macros: Carbs less than 50 gm, Fiber 20 gm, Protein goal 90 gm, Calories 1200 or less. Water and liquids 7 to 8 cups a day.
4. Sleep: goal is to get a minimum of 6 - 7 hours of sleep per night.
Have a Great and Healthy Day!!!
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GOALS:
LOSE 5 POUNDS FOR GOOD!!!
TRACK CALORIES
10000 STEPS A DAY
ALCOHOL ONLY 1 DAY A WEEK
SMILE MORE1 -
- Fitness: 15 Min of exercise each day-can include stretch, yoga, walking, YMCA classes, strength, treadmill
- Nutrition: Track food in app each day and use MFP Food Plan
- Inner Being: Have a quiet time each day for study and meditation
- Weight: Work to lose 8 pounds during the challenge
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Why Am I Doing This: For the joy of being lighter weight again.
1. Weight Goal: Lose at least 8 lbs.
2. Fitness Goal: Walk 30 minutes every morning. Do strength training 3 x a week, learning some core exercises.
3. Nutrition Goal: To follow the Mediterranean Diet plan given to my sister by her heart doctor. Focus on better hydration for me.
4. Sleep: 7 - 8 hours of sleep per night. This is usually easy for me.
Enjoy your day!
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October 3, 2025:
I've written about my Countdown and Pre-Challenge Activity in the MFP Group:
šļøšš» Seasonal 5% Challenges ~ BLOGGERS!! āļøšļøšš»Please visitĀ
hicim705's Haven. Here is the link:
https://community.myfitnesspal.com/en/discussion/10878935/hicim705s-haven#latest
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To finally lose some of these last 20lbs
Eat more fruit for snacks which is better for me
Increase strength exercises
Do more stretching
Use peddler at work because I can't walk since the move
Walk 7,000 steps on the days I donāt go to the center
Get to the Y0 -
My goal is to lose 15-20 lbs/ get to size XL. I plan to move daily, at least stretch. I started going to the gym and plan to use the machines. For nutrition, I will be eating moderate carbs and incorporate intermittent fasting.
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My why: to keep up with grandchildren and their families.
My how: daily yoga & meditation - walking a minimum of 7,000 steps per day - eating within range healthy foods to fuel me - strength train 3x a week alternating with mini trampoline workouts.
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