Create your "big picture" aka “goals” you want to achieve in the 8 weeks of the 5% Challenges. Break these down into the smaller and smaller targets that you must hit to reach your goals. When you have your plan, start working on it to achieve these goals.

I have a stubborn resistance to "goal-setting" as a retiree, because I was force-fed every trendy goal-setting theory and methodology in my career as a teacher. Sometimes they worked, but mostly they threatened my creative autonomy and made me feel rebellious. Just like most diets! But I'll give it a try with nutrition.

1. Menu planning weekly. I'm cooking for my sister-in-law & brother as she recovers from hip replacement surgery next week. Since she's had bariatric surgery (quite successfully) and is on a specialty diet, I'm borrowing her cookbooks/recipes. The low-carb aspect should help me lose pounds.

2. Make a detailed shopping list to follow meal planning. Shop weekly.

3. Prepare veggie/fruit/nut snacks weekly.

4. Limit alcoholic beverages to < 1 daily. Throw in some 0 days for virtue!

5. Measure, weigh, and assess portion sizes.

6. Track food/water on MFP.

Hi - this is my first 5% challenge - so excited!
My smart goals are:
- lose 12lbs
- plan my meals and snacks at least 1 day in advance (changes are ok - but I need a plan!)
- work daily to progress from inclined pushups to at least 1 "real" pushup
- walk at least 5 mins/day everyday

My goals for the Summer Challenge:

1 - Follow my healthy eating plan which is essentially the plan I have followed so far this year. It’s basically eating health proteins, complex carbs, and healthy fats. I have been a member of MPC for several years and their Macro breakdown of 40% carbs, 30% protein and 30% healthy fats has worked well for me. I shoot for 1450 - 1600 cal per day. I know it sounds like a ton of carbs, but for me (and my Northern European heritage) it works well.

2 - Exercise. This has been my downfall this year, since my husband has been hospitalized and for a good part of this year. Now he is finally able stay home by himself, I should be able to resume walking at our city park 4 days a week, as well as exercising at home.

3 - If I have a not so healthy day, I’ll get back to it the next day.

Christine

Summer Goals:

1. Lose 7 lbs and keep it off!
2. Track food daily using percentage chart for 20% Protein - 30% Fat - 50% Carbohydrates. 8-10 glasses of water daily.
3. Exercise will be mainly walking and recumbent bike, videos for burning more calories and keeping body flexible. Outside activities will be golf and gardening. Strength 2 times weekly.
4. Sleep 6 hrs or more nightly (weak point I need improvement here)
5. Stretch every morning!

Good goals everyone! I love to read about what everyone is doing! We can learn so much from others. @sunrisedancer1I like the way you did your SUMMER Steps!

@johnsorj and anyone reading this that has not posted a team request, please follow the link and post that you would like to participate with a team. Thanks!
https://community.myfitnesspal.com/en/discussion/10867829/want-a-seat-on-a-plane-team-post-only-here-everyone-must-have-a-team-request-post/p1?new=1

@johnsorj I got you! Welcome to the Challenge! Look for your team invitation anytime from Wednesday on.

A SMART goal is smart because it is:
• Specific. Be fit enough to start TA trail by end of October, 25km per day.
• Measurable. Build km distance per week and hill intensity.
• Achievable (but ambitious) Yes I can do it, my limitations are mental.
• Relevant (and realistic) I have the time, will and knowledge to commit to this.
• Time-bound (or timely) partial complete throughout this challenge.

My smart goals for the summer challenge are:

to lose 6 lbs by the end of summer
to work out every day doing farm work and adding walking with the dogs on weekends
drink water!!

A SMART goal is smart because it is:
• Specific.
• Measurable.
• Achievable (but ambitious)
• Relevant (and realistic)
• Time-bound (or timely)

I just found this, but even though we’ve already started, am still going to fill it out. I was not really mentally committed to the challenge when we started last weekend. (Thought I was, but let multiple things get in the way.) So, this is a good re-start for me, as I recommitted myself yesterday to this summer challenge! Below are my SMART goals:

S - I will exercise 6 days/wk. Since I need to work on my heart health, at least 4-5 days will include at least 20 min. of exercise in my aerobic/anaerobic zone. I will also include my ab workout at least 5 days/wk. Since I am not teaching my Strong Bodies class this summer but need to keep the muscle strength for our Sept. class, I will also do my routine weight training 2-3 x/wk. My exercise will include: paddleboarding, bicycling, walking, hiking, swimming and hopefully some dancing.
M - I will track my exercise on MFP and us my Fitbit to measure my aerobic/anaerobic zones. I will also be able to measure by how my clothes are fitting.
A - Yes, it is achievable, but ambitious. I am retired with free time. My biggest challenge is to keep myself accountable to this plan. To help with this, I will use my paper calendar to mark off each completed day.
R - I know I can be very strong mentally when I want to and feel very committed to this goal right now. With MFP, my team and my two sisters to help keep me on track, it is a realistic goal.
T - My time checks will coincide with the 5% challenge for now. I will evaluate how I am doing at week 4 and again at the end of the challenge. Since my goals aren’t actually to lose a certain amount of weight but wanting to change bad habits into good ones, my timing for these goals will go further than the end of this challenge. I will, however, re-evaluate my Specifics to make sure that they are still reasonable at the end of this challenge.

I also want to thank you for putting this goal task back. This has been a terrific exercise for me to work through what I really want to accomplish these next couple of months! I am going to print this off and tape it where I will see it daily. 😊