Goals for the next 4 weeks
KateL1969
Posts: 98 Member
OK team - lets set our goals for the next 4 weeks. As they say, we need to set goals because if we are aiming for nowhere, that;'s just where we will go.
Forethought: The ability of our minds to create the future
Affirmation: A goal written out in a short description that when written correctly triggers an image in your mind of your goal already accomplished. An affirmation is a tool to deliberately create your memory for the future by projecting that future into the present through forethought.
Steps for writing affirmations:
It needs to be personal - use the word I
It needs to be positive - describe what you want, not what you don't want
It needs to be in the present tense as though it is already happening
It needs to indicate achievement - include I do or I have rather than can, will or should
Do not compare yourself to others
Use action words - quickly, easily
Use emotion words - how do you feel when you picture your goal?
Accuracy - be specific e.g how much exercise a day, how much will you weigh?
Realistic - what can you realistically achieve in 4 weeks? Close your eyes and visualise experientially the image of your goal.
My affirmation:
It is 17th September, I have consistently eaten 1200 net calories , have been exercising for at least 30 minutes every day including weights at least twice a week and can easily run 5k. I have lost 4 lbs minimum, an inch from my waist/hips and am feeling slimmer, healthier and a great sense of achievement.
Kate
Forethought: The ability of our minds to create the future
Affirmation: A goal written out in a short description that when written correctly triggers an image in your mind of your goal already accomplished. An affirmation is a tool to deliberately create your memory for the future by projecting that future into the present through forethought.
Steps for writing affirmations:
It needs to be personal - use the word I
It needs to be positive - describe what you want, not what you don't want
It needs to be in the present tense as though it is already happening
It needs to indicate achievement - include I do or I have rather than can, will or should
Do not compare yourself to others
Use action words - quickly, easily
Use emotion words - how do you feel when you picture your goal?
Accuracy - be specific e.g how much exercise a day, how much will you weigh?
Realistic - what can you realistically achieve in 4 weeks? Close your eyes and visualise experientially the image of your goal.
My affirmation:
It is 17th September, I have consistently eaten 1200 net calories , have been exercising for at least 30 minutes every day including weights at least twice a week and can easily run 5k. I have lost 4 lbs minimum, an inch from my waist/hips and am feeling slimmer, healthier and a great sense of achievement.
Kate
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Replies
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I am eating more vegetables, for each meal, and so much more fruits. I am having few types of fruit every day. My tummy is smaller, which makes my so happy (I never ever had small tummy), and my arms are slimmer (finally the muscles are showing) and of course my thighs are not touching each other anymore.. The last ones makes me so proud, because that was the trigger for this journey of weight lost. My waist/hips are smaller, thank you 30D for that.And body revolution is kicking by butt.. I till go to gym and do elliptical every day and weight lifting every second day. I added more weights on dumbbells and barbell.
I am super excited for showing off my progress in fancy dress for my thesis defense, and super duper happy and confident in wearing bikini.My mum is coming in middle of Sept and we will go to some islands and beaches.
Milica0 -
Hello all, I'm Sarah,
M goal the next four weeks are simple. I had Blood clots and my doctor just gave me the okay to start light excerise. So my goal is to walk 1 mile/20min everyday.
At the end of the four weeks my goal is lose 4-6 lbs.
Sarah0 -
I faltered at the end of the last group (30 day challenge) so I am very pleased on my first day back to have a new group started by someone (Kate) who has a great understanding of the psychology of weight loss.
My focus will be to avoid all or nothing thinking, to focus on accountability but also positivity and small goals. I'll be looking for a balance between being accountable and beating myself up; a balance between positive thinking and fairy tale thinking. Could use some help on the language that is for both.
Will report back tonight with an affirmation.
Onward!0 -
Love this!
My affirmation: I have lost another 4lbs at least! I was able to stay on track while on holiday. My arms have become slimmer and are starting to show more definition. My stomach is flatter. I am able to run further without walking in between. I am much happy in myself and feel much more confident!
Thanks to everyone in this group for motivating me to reach these goals and boost my self esteem!
Jenny
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I agree, this is brilliant, just what I'm looking for.
My affirmation: I have made a start! I have lost 4lb. I have consistently eaten within my target calories each day, I have walked or hula hooped or danced everyday for 10 minutes. I view my goal now as achievable, given patience and determination. I have celebrated my anniversary and enjoyed my holiday and kept on track. Now have something else to celebrate. I have made a start.
Thanks for the motivation.
Shelanne.0 -
This ia a great idea
My goals are small. I want to list everything I eat in my food diary even when I over eat.
I want to get exercisse 5 days a week for 30 minutes each day.
I want to lose 4 to 5 pounds by the end of 4 weeks.0 -
My affirmation.
In 4 weeks I am 188 lbs.
In 4 weeks I am walking between 15- 20 miles per week.0 -
In the next 4 weeks I have set 3 goals:
1. Stay within my allowable calories even on the weekend and log everything
2. Exercise a minimum of 4 days a week for 30 minutes
3. Lose 4 lbs
Natasha 0 -
What a great group! so glad to have like minded people sharing goals that are healthy and realistic.
My Goal this month:
-continue with strength tranning and be able to run 35 mins at a quick paste straight without walking.
-If i get off track foodwise or excercisewise one day, make sure the next day I work extra hard to eat right and push myself harder
- no late night eating!!
- dont be discouraged by the slow process
- be under 140, ~a 5 lb loss
Shannon0 -
My affirmation: I have lost 5lbs. I have logged my activity daily, and I have worked out at least 4 times each week. I will contiune to maintain my calorie goal to help me lose weight.0
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I want to help myself by seeing your ladies great inspirations. I struggle with a lot of things alcoholism, food addition, and to no surprise a very low self worth, which effects my marriage.
I want to list everything I eat in my food diary ESPECIALLY WHEN I OVEREAT
I want to get exercisse 5 days a week for 30 minutes each day, on top of my work schdule
I want to lose 4 to 5 pounds by the end of 4 weeks.0 -
Affirmation: It's September 17th and I have remained consistent. I have logged all that I've consumed in my food diary -- even on the weekends and/or if I've gone over. I've held myself accountable and made better choices and even tried meatless options. I've used my time wisely and have continued my 20-25 min walks on break at work; My newborn and the gym's distance are no longer my excuses. This has all made me feel fantastic, because now I have to take in those size 26 shorts I bought almost two months ago. I even face myself in the mirror and tell myself how pretty I am because my husband tells me all the time, but now I know for sure. Did I mention, I'm 4lbs lighter. *twinkle toes*0
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Hi Everyone and Congratulations on your achievements!
My goals for the next four weeks are:
I want to stay motivated.
I want to continue tracking exercise and food using MFP.
I want to continue learning from others by their experiences and education concerning diet and exercise.
I want to tone, lose weight, and stay healthy doing it!0 -
It is September 17th and I am finally able to proudly say that I am not in the 190s. (I realize that it took me a few months to mentally and physically beat this plateau and I am stronger and more confident because of it!) I am able to wear those dress pants that I accidently bought a size too small. I am walking as much as possible during work and everyday, no matter what my exercise partner is doing, I AM going to the gym. There is no longer any room for excuses in my life. I am running 2 miles a day and my body fat is decreasing. I'm finally seeing progress in an area that has all but stalled for MONTHS.
I'm so excited for this group! Writing down goals in the present definitely is motivating. Can't wait for this journey.
It's only 4 weeks guys! We've got this!
Becky0 -
Sept 17th
I feel amazing! I've gotten past my road blocks and have figured out a routine for me that works. I feel great in my body and free to do what I want. I'm calm and confident with how I take care of myself.
Most nights, I'm in bed by 9:30pm and meditate 15 minutes or so. I wake up at 6am and run or do P90X or yoga until 7am, and bike to work. If I'm really tired in the morning, I listen to my body and just do a few stretches before riding my bike or catching the bus to work.
After work, I do weights, yoga, or walk/run outside if it's nice. I do exactly what I want, not what I think I should do. I make my friends and family part of my activities, going for walks or yoga together, doing a workout on tv, or talking on the phone while we work out if we don't have time to meet up. I make dinner or have leftovers from the night before. I do something I enjoy, read, paint, crochet, decorate the house...anything to wind down. I prep my food and workout bag for the next day.
I have been making almost all of my meals - baking protein breakfast muffins, eating salads at lunch or dinner. I feel creative and expressive in the kitchen. Things are clean, fresh, and organized. I make meals that are delicious and make me feel good, trying different recipes. My skin is glowing and I've been sleeping better.
I weigh 135 - 138. My stomach is flatter and arms & thighs are slimmer. Yes!!0 -
My goal for the next four weeks...
When I weigh in at the end of this four week journey. I wish to have lost at least 5 lbs. That's a weight loss goal of at least 1.25lbs per week. I hope to feel as confident naked as I do when I am fully dress. I am happy with my overall appearence however. The folds of fat on my back are like are dark cloud over my head.
On a more short term view. I want to exericse at least 3x a week. I haven't done that since I've started this journey and I hope to say this is something that I have accomplished by the end of this week.0 -
Hi everyone! I really need motivation right now so I'm excited to be here.
Affirmation: It's September 17th and I'm following a consistent routine of getting to the gym or doing something outside at least 5 days a week. I'm also walking or biking to work at least two days a week - more if I don't feel like I can get to the gym or out for a run or a swim that day. I'm happy with how I look, but more importantly, I feel great - energized and motivated to keep going. I fit into my closet of clothes. I'm cooking more and eating out less. I'm drinking lots of water and tea in addition to the coffee I love. I'm limiting alcohol to 3 drinks a week. I'm rewarding myself for each 3 lbs lost with manicures, massages, movies out.
Good luck to everyone,
Dani0 -
Today is September 17th and I am almost out of the 230's just a smidge to go. I have done C25K 3 times a week for the last four weeks and I feel so good about the improvement I am making in my ability to run. I have stayed within my calories not every day, but they do even out over the week. I am proud of myself for logging all of my food and beverages. I am happy about the results and I am excited and ready to do more.0
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My goals:
Beat my time at the Women's Half Marathon
Log everything
Continue my strength routine (Bootcamp or independently)
Run 5-6 times a week (after recovery from half)
Finally lose some inches
Lose 8 lbs.0 -
September 17th:
I am so proud of myself! In the last four weeks, I've lost six pounds, 1 inch from each thigh, 2 inches from my waist and 3 inches from my hips! I have been getting a minimum of 45 minutes of exercise every day, whether it is walking while watching Buffy or getting up at the crack of dawn to go for a swim. I have been doing strength training five times per week as well via videos on the YouTube channel "Be Fit". I have been staying within my calorie limits easily, and while the majority of my diet has been healthy and fresh, I have made allowances for the occasional slice of pizza. I have been getting at least 8 hours of sleep every night and have flossed my teeth every night before bed. I will be treating myself to a spa mani/pedi tomorrow as a reward for meeting all my goals!
Great idea, Kate! Love the affirmation! 0 -
I'm new to this site, just signed up today. My goal over the next four weeks is to really take control of my eating habits and exercise everyday! I'm recently engaged and have gained 10lbs... boy do I like him!!! But I really want to get back to the weight I was when we met. I need to have better eating habits; my downfall - Cheese! We have cheese and crackers every night! I need better snack choices... and to control my portions. I'm glad you're all here! Much success to us all!0
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Hi I am so glad I found this group.
Affirmation: I have made the first step and decision to finally make a change for good. I am going to have more energy to play with my kids and exercise daily every morning with one day off. I am controlling my portions and adding raw foods to my diet. I am going to be 5lbs lighter after four weeks and keep on going until I reach my goal.0 -
It is September 17th - For the last 4 weeks i have consistently remained at 1200 calories each day. I drank a minimum of 64oz of water each day. I continued and average of 4 days a week cardio (Zumba) and 4 days a week heavy lifting. I have more energy and am finally not afraid to step on the scale. I can look in the mirror and not feel so disappointed. I am proud of myself and feel i can continue on this journey and will not give up this time.0
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I'm so glad to find this group! I knew that I needed to refocus my efforts as I was sliding back into some bad habits. Sunday, 8/12/12, I committed to give full effort for 4 weeks. This group is perfect to provide some accountability for me! Here is my affirmation:
It is 9/10/12, I have been eating at least 3 to 4 vegetable servings daily, while keeping my net calories below 1500 at least six days every week and including plenty of protein (70-100 gm daily). I am including strength building exercises and stretching at least twice weekly, and continuing cardiovascular work 3-6 days per week. Instead of grazing in the afternoon and evening, I am taking time for activities that I enjoy such as guitar playing and reading. I enjoy the way my clothes fit (loose). I have rewarded myself throughout the past four weeks for meeting my goals--a pedicure, a shopping trip (something new to wear), a new book to read. The effort I put into the past four weeks has been well worth it! I feel great!0 -
Here are my goals for the next 4 weeks;
excersise 3-4 times a week
eat more veggies and fruit
since i work at tim hortons and i get free donughts and timbits and cookies, i will not eat them
i will feel more confident in myself
i will start running again0 -
My affirmation: I am half way through Insanity and excited for month two! I have lost around 8 pounds. I am not over eating under stress. I have energy and strength and I am finally getting closer to my goal!
Mandy0 -
Hello, all! I am enjoying reading everyone's goals and posts. My affirmation for the next 4 weeks is as follows:
1. I am a more positive person who puts herself first each day in order to find time to exercise and log everything in to MFP.
2. I am exercising at least a half hour a day, five days a week.
3. I am logging in everything I eat and closing out my food and exercise diary each day before midnight.
4. I have lost at least 5 pounds.
5. I have established new, positive habits that have given me more energy and greater weight loss.
I have learned that when I take care of myself first, everything and everyone else benefit because of it. I feel great!!!0 -
My affirmation for the following 4 weeks:
I will lose 5 pounds by 9/11/12
I will work out 5 days a week; at a minimum
I will cut down on cards & sugar0 -
Affirmation: It is September 17th & I am proud to say that I have logged everything I have consumed & have mastered not eating 2 to 3 hours before bed. I have drank water vs. soda and focused on eating unprocessed foods. I have also maintained a workout schedule including 90 minutes of daily activity in conjunction with a new employment which has increased my daily activity. I have successfully lost the five pounds I gained on vacation will reward myself with a new HRM or similar item to better calculate my daily calorie burn.0
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Here are my goals ... better late than never! I agonized over them, because I have so many! After reviewing them several times, and making some changes, I'm happy with my list. AND I feel it is going to be a challenge, BUT it is doable! (As long as there are no more injuries or major health issues!)
It is 17th September, and I am very proud of myself!
* I have consistently eaten a minimum of 1200 net calories ... but within my TDEE-20%
* I have been drinking at least 8 cups of water every day.
* I have remembered my vitamins every day.
* I have walked an average of over 14,000 steps per day for August and this first half of September.
* I haven't used the knee brace for weeks.
* I have strengthened my leg enough that I don't need athletic tape on my knee any more.
* I no longer need physical therapy, or, if I do, I can see when it will end.
* I have addressed certain health concerns, and have things under control.
* I have done something active each and every day, with no exceptions.
* I completed the challenge to do 100 pushups … and I can now do 100 standard pushups in one set.
* I started a challenge to do 200 squats or 200 crunches as soon as I finished my pushup challenge.
* I have been doing at least 20 minutes of cardio three times a week
* I have been doing strength training for at least 10 minutes two times per week.
* I have finally attended my first Zumba class, and love it!
* I have taken a serious look at C25K.
* I have taken a serious look at 30DS.
* I am finally under 150 pounds.
* I am ready mentally and physically to return to work.
* I feel stronger and more confident. I look and feel great! Yes!!!0
