Weekly Warrior Mini Goal Challenge 06/21 - 06/27 (2015)
Hearts_2015
Posts: 12,032 Member
In the weekly Warrior Mini-Goal Challenge focus on your short term goals.
Focusing on one week at a time, when the big picture seems too overwhelming. Small changes can bring on big results!!
Choose one or more things you want to work on for just this week. Don't set it too high or unreachable!!
Please, make sure your week works for you. Sun to Sat or Mon to Sun, whatever is YOUR week!
You can reach your main goal if you break it into small actionable steps. It could be as easy as 1-2-3!
1) Choose something you know you can do easily.
2) Add more difficult tasks to your plan.
3) These small steps will get you started, motivated & help build routine for long term success!!
Anyone interested in joining us for another week, or a first week, or a get back on track week?
Check in often, have a great week and do the best you can!
Focusing on one week at a time, when the big picture seems too overwhelming. Small changes can bring on big results!!
Choose one or more things you want to work on for just this week. Don't set it too high or unreachable!!
Please, make sure your week works for you. Sun to Sat or Mon to Sun, whatever is YOUR week!
You can reach your main goal if you break it into small actionable steps. It could be as easy as 1-2-3!
1) Choose something you know you can do easily.
2) Add more difficult tasks to your plan.
3) These small steps will get you started, motivated & help build routine for long term success!!
Anyone interested in joining us for another week, or a first week, or a get back on track week?
Check in often, have a great week and do the best you can!
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Thanks hearts for getting us going. I can so relate to your quote above. Have a great week.
So a new week but same goals to get me going (or some version of them)
1. Log 3 times
2. Exercise 3 times
3. Green at least 2 days0 -
I posted my goals yesterday and I see they're not here now. I'll post them after my workout or this evening.
Off to the pool again...
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Good morning Warriors! Thanks so much Hearts for getting us started and the motivating photo. Great to see you back I look forward to seeing your goals.
Forestrose- I like your basic consistent goals. You inspire me to not try to over due goals and expectations for myself.
My weekly goals are:
1. Stay in the green 6 days
2. Cook dinners at home 3 evenings
3. Exercise 3 days
Here's to a successful week of progress!
~Susan0 -
This week I will:
- Hit a minimum of 10,000 steps each day
- Hit the swimming pool at least 3 times
- Stay within my allotted calories
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Great to see you mygnsac! I love exercising in the water. but I'm not that great of a swimmer, so I like water aerobics. Do you do water aerobics in the pool or swim laps?0
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Hi Warriors! Trying to crawl out of my hibernation again.
Goals for this week:
1) Pool time at least 3 times
2) Group check in when I log my pool time
Happy Monday!0 -
This Weeks Goals
- workouts - 3 this week
- bed by 11pm (working toward 10pm)
Keeping it simple this week back.
Great to see everyone and welcome to the group mygnsac
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Hi everyone!!!! Hearts how can we resist you?
I'll try my best to check in after work!
(The mobile app is frustrating!)
My goals 6/22-6/28
Exercise 3x
4 days green
Check in here 3x
Hope everyone has a GREAT week0 -
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Good Morning, Warrior sisters. so happy to see all of you. Let's continue to have a great week.
mygnsac- Welcome to our little group. Have a great week as you picked excellent goals.
dysmart- good goals this week. I know you can get past that frustrating mobile check in. good luck with your goals.
Hearts- great to keep it simple. we both can do our goals this week. I hope you can get your workouts in as that really seems to be good for you. good luck.
philosohoe- good to see you out of hibernation. have fun at the pool. I know you can get there. have a great week.
Susan- I think you picked some goals this week that you can be successful with. Have a good week and thanks for all of your support.
So far this week I have not gotten to any of my goals. I feel I am making better choices. Hopefully I can report back tomorrow with progress.0 -
Happy Tuesday Warriors!
Diane- great to see you back- missed you ! I know what you mean about how the site can be frustrating on mobile apps- especially when your whole post can get deleted!
Mycnsac- that's great that you're a fish in water. I just love the water , too, and you inspired me yesterday to do some laps and aerobics in the pool yesterday instead of only lying on my raft.
Hearts- Thanks again for the motivational photo- I'm saving it as a gentle reminder to myself about progress not perfection, I'm rooting for you to get enough sleep and movement this week !
Philosohoe- Welcome back from hibernation! I love the pool, too. Great choice for exercise. I think sometimes it takes some motivation to get there, but once in the water it all seems worth it
Forestrose- good for you for making better choices ! That's important. Good luck reaching some of your other goals, too.
I made healthy food and movement choices Monday and aim for the same today. I am taking one day at a time to help me stay focused.
Blessings~ Susan0 -
Happy Thursday Warriors. So far so good with my goals for the week- how are you all doing???0
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Hi Susan,
Great week going for you. Congrats. I have been trying but start out the day well and then stuff happens and I get off track. I need to be better prepared and that way I can resist when the stress hits.
Okay everyone, we are all human and we are fighting to do something that deep down we want but somewhere in the middle we don't want to make the effort. we can take small steps to head in the right direction.
take care and have a great Thursday and a good weekend.0 -
Forestrose- I sure know how that goes. That old boy scout motto of Be Prepared, as annoying as it can sound, has some value lol
This was on the Healthy Blog, and I found it helpful to me, so thought I would share for anyone interested
_____________________________________________________________________________________________________
If there is one fact in my profession that every client knows, but doesn’t “know,” it’s this: You’re not perfect.
You’re going to struggle. You’re going to have bad days. You’re going to eat more than you planned on eating, and you’re going to feel like doing nothing sometimes. It’s not a matter of “if.” It’s “when.” And after helping more than 1,000 people lose weight, I can tell you “when” is usually Friday.
Friday is the most common day when people get a case of the “screw its.” When perfect is no longer an option, they just throw the play book completely out the window. But these swings in consistency are death to long-term weight loss because they rob us of momentum. So I started trying to come up with a better plan and, luckily for all my clients, I’m a huge Civil War history nerd.
One of the great generals (and characters) in the Civil War was Stonewall Jackson. A tactical genius, Jackson appreciated that the most important factor in war (and the war that’s weight loss) is momentum. So he was moving forward, even when he was moving backward. One of his contemporaries summarized Jackson:
“He was never more to be feared than when he was retreating, and where others thought only of strong defensive positions, he looked persistently for the opportunity to attack.”
Stonewall Jackson never told his troops to “run away.” Before he ever went into battle, he picked a spot on the map to retreat to that was also a great attack position. That was his “Fallback Plan.” So after reading a biography of Stonewall, I developed “Fallback Plan Friday.”
Your Fallback Plan is your line in the sand—something you are 100% confident you can do, no matter what. It can be a nutrition habit like eating protein at every meal or an easy, 15- to 20-minute workout that moves you toward your goal but requires as much thought as brushing your teeth.
A good Fallback Plan needs to be simple AND easy, but it has to be “bang for your buck.” Start by writing down your favorite way to train or eat. Do you like barbell complexes? Salads? Kettlebell swings and goblet squats? Tae Bo? Anything is fine.
Let me repeat that: Any exercise or nutrition habit you love is fine!!
Now write down the bare minimum that you can do of that exercise or nutrition habit and still feel like you’re making progress. Is it one salad at lunch? Is is drinking one less non-water drink? Doing 20 push-ups?
And yes, I want you to underestimate here. I mean really low-ball it. The whole goal is do something that’s possible and enjoyable so you feel more ready to get back at it tomorrow.
Don’t think, “I’ve done 1,200 swings in a workout before,” and then think you can do 1,000 every day. Ask yourself, “When the sun comes up on Saturday morning and I’ve got a slight hangover from too much red wine the night before, what’s the workout that’s going to make me feel better?” That’s your Fallback Plan.
Some examples:
•eat a vegetable at every meal
•a 20-minute jog or bike ride
•replace one caloric drink with water
•a long walk
•split your dinner out into two meals
•3-5 sun salutations
•or even just the warm-up from your regular workout
The key to this Fallback Plan is that you aren’t retreating. You are still in enemy territory, regrouping for your next attack. If you feel like you can do more, do a little more. If you feel like you can do a lot more, do a lot more! But, if after going hard for a few workouts you don’t feel like you can do anything, you can still do something.
Be like Stonewall Jackson and make your Fallback Plan.
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Hearts_2015 wrote: »This Weeks Goals
- workouts - 3 this week
- bed by 11pm (working toward 10pm)
Keeping it simple this week back.
Great to see everyone and welcome to the group mygnsac
Oh my! Here it is Thursday already. Well my workouts consisted of getting over to the place I volunteer at and spent about 3 hours straightening things up. I'll do the same tonight, leaving in just a bit, I'll see how I feel as to how long I stay.
Bed time... last night/Weds I was in bed but then kept finding reasons to get out of bed. That was the closest I came to really making a good effort toward my goal. My cat is ready to go bed by 8pm and I'm ready about 830 or 900 but it may be because I've not been feeling well. Then something happens and I then stay up super late. No great reasons, just end up getting to bed late.
So I posted on my feed that I had a Chest Xray at the docs yesterday and found out I have bacterial pneumonia so that explains the continued cough for 6 weeks and the fatigue.
I guess I probably should stay home tonight but it'll be nice to get out plus I have to run pick up my prescription for my antibiotic so I need to head out anyhow. I'll just make sure when I get done at work to get ready for bed not long after.
Cheers for the best week ever Warriors!!! So great to so many Strong Women wanting to change their lives... love you guys xo's
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Happy Thursday Warriors. So far so good with my goals for the week- how are you all doing???
Great reading and motivation from everyone here... I loved your article Susan!!
Ick... My back and tummy have decided to go on strike and work is crazy.
My goals 6/22-6/28
Exercise 3x 1/3
4 days green 2/4
Check in here 3x 2/3
Hope everyone has a good night and rest of week. I'm pooped....
xoxoxox everyone!
Di
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Happy Thursday Warriors. So far so good with my goals for the week- how are you all doing???
Great reading and motivation from everyone here... I loved your article Susan!!
Ick... My back and tummy have decided to go on strike and work is crazy.
My goals 6/22-6/28
Exercise 3x 1/3
4 days green 2/4
Check in here 3x 2/3
Hope everyone has a good night and rest of week. I'm pooped....
xoxoxox everyone!
Di
@dysmart
Diane...Feel better soon and get plenty of rest and drink plenty of that magic water
Well I got an antibiotic from my doctor but now am dealing with the side effect of feeling sick to my stomach.
So anyyyyywho... hoping it's only the first couple days this happens as I have 8 more pills to take.
Hope you all have a lovely weekend. xo
Hearts 0 -
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Forestrose- I sure know how that goes. That old boy scout motto of Be Prepared, as annoying as it can sound, has some value lol
This was on the Healthy Blog, and I found it helpful to me, so thought I would share for anyone interested
_____________________________________________________________________________________________________
If there is one fact in my profession that every client knows, but doesn’t “know,” it’s this: You’re not perfect.
You’re going to struggle. You’re going to have bad days. You’re going to eat more than you planned on eating, and you’re going to feel like doing nothing sometimes. It’s not a matter of “if.” It’s “when.” And after helping more than 1,000 people lose weight, I can tell you “when” is usually Friday.
Friday is the most common day when people get a case of the “screw its.” When perfect is no longer an option, they just throw the play book completely out the window. But these swings in consistency are death to long-term weight loss because they rob us of momentum. So I started trying to come up with a better plan and, luckily for all my clients, I’m a huge Civil War history nerd.
One of the great generals (and characters) in the Civil War was Stonewall Jackson. A tactical genius, Jackson appreciated that the most important factor in war (and the war that’s weight loss) is momentum. So he was moving forward, even when he was moving backward. One of his contemporaries summarized Jackson:
“He was never more to be feared than when he was retreating, and where others thought only of strong defensive positions, he looked persistently for the opportunity to attack.”
Stonewall Jackson never told his troops to “run away.” Before he ever went into battle, he picked a spot on the map to retreat to that was also a great attack position. That was his “Fallback Plan.” So after reading a biography of Stonewall, I developed “Fallback Plan Friday.”
Your Fallback Plan is your line in the sand—something you are 100% confident you can do, no matter what. It can be a nutrition habit like eating protein at every meal or an easy, 15- to 20-minute workout that moves you toward your goal but requires as much thought as brushing your teeth.
A good Fallback Plan needs to be simple AND easy, but it has to be “bang for your buck.” Start by writing down your favorite way to train or eat. Do you like barbell complexes? Salads? Kettlebell swings and goblet squats? Tae Bo? Anything is fine.
Let me repeat that: Any exercise or nutrition habit you love is fine!!
Now write down the bare minimum that you can do of that exercise or nutrition habit and still feel like you’re making progress. Is it one salad at lunch? Is is drinking one less non-water drink? Doing 20 push-ups?
And yes, I want you to underestimate here. I mean really low-ball it. The whole goal is do something that’s possible and enjoyable so you feel more ready to get back at it tomorrow.
Don’t think, “I’ve done 1,200 swings in a workout before,” and then think you can do 1,000 every day. Ask yourself, “When the sun comes up on Saturday morning and I’ve got a slight hangover from too much red wine the night before, what’s the workout that’s going to make me feel better?” That’s your Fallback Plan.
Some examples:
•eat a vegetable at every meal
•a 20-minute jog or bike ride
•replace one caloric drink with water
•a long walk
•split your dinner out into two meals
•3-5 sun salutations
•or even just the warm-up from your regular workout
The key to this Fallback Plan is that you aren’t retreating. You are still in enemy territory, regrouping for your next attack. If you feel like you can do more, do a little more. If you feel like you can do a lot more, do a lot more! But, if after going hard for a few workouts you don’t feel like you can do anything, you can still do something.
Be like Stonewall Jackson and make your Fallback Plan.
@seehe Thanks for posting that..0 -
We just might be Mermaid Sisters then! I'm the same in the pool... not a great swimmer yet but I feel like I turn into a fish or mermaid once I get in the pool. Love working out in the deep water.. Being in the pool is like being a kid again
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forestrose910 wrote: »Hi Susan,
Great week going for you. Congrats. I have been trying but start out the day well and then stuff happens and I get off track. I need to be better prepared and that way I can resist when the stress hits.
Okay everyone, we are all human and we are fighting to do something that deep down we want but somewhere in the middle we don't want to make the effort. we can take small steps to head in the right direction.
take care and have a great Thursday and a good weekend.
@forestrose910 Beautifully put... why oh why is it so hard sometimes (oh yea, that's right we're human)...when it's what we want. I guess I have to want it MORE to get there? Or just simply realize I'm human and that's good enough, no perfection needed.
I'll keep plowing through to make each day a healthier day than the one before. 0
This discussion has been closed.