Countdown & Pre-Challenge Activity #2: SET SOME 🥅GOALS🥅!
hicim705
Posts: 6,030 Member
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 thoughts. Please think about this carefully, it may be the most important plan that 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. 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 ~ small measurable goals to help you to. 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 much more than what you eat or how much you exercise.
Try to think about achieving balance in your life which is necessary to have a healthy lifestyle.
~ 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) some thought.
~ Once you've decided on your goal(s), give yourself a timeline. For this purpose - you already have a timeline ... the 5% Challenge ~ commit to it! A seasonal challenge lasts 10 weeks. Each week consists of 7 days. 7 days X 10 weeks = 70 days. 70 days from beginning to end. What can YOU accomplish in 70 days?
~ 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 you use. 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 lunch time, 3 days/week or you might 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/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.
📓Your assignment: Countdown & Pre-Challenge Activity #2: SET SOME GOALS!
In order for you to make/execute a plan, please also write it down. 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-️-️-seasonal-5-challenges-bloggers-️-️
Remember to feel proud of each and every day that you 'work your plan', however, if you have a day where you find you 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 2024 Winter 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!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 expected to record your exercise and Living the Good Life 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 Friday (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 team mates will help to answer any and all questions about where to record your points.
🔮Our individual Winter 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 team mates. Until then, get to know some of the Challengers 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 2024 WINTER 5% COMMUNITY TEAM often as this will be the best source for up-to-date information.
Previous Pre-Challenge Activites (consider reading/participating in one or all of them):
Countdown & Pre-Challenge Activity #1: INFORMATION and YOUR INPUT! ℹ️🔠
Here is the link: https://community.myfitnesspal.com/en/discussion/comment/47836858#Comment_47836858
Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
1
Replies
-
Winter 2024 Goal - maintain my weight for 10 weeks.
Exercise - Daily Yoga practice and walking min. 30 minutes per day
Nutrition - Continue with current heath plan.
Smoothies (plant based protein, fresh spinach, banana, berries and orange) for one meal most days.
Lean protein, veggies, whole grains, legumes for one meal daily. Fish 2-3x a week. Limit sweets and snack foods, no alcohol.2 -
Winter 2024 Goal - maintain my weight for 10 weeks.
Exercise - Since I’m definitely a cardio person get at least 15 mins of strength and yoga in 4 times weekly (lots of biking and walking)
Nutrition - Meet my low carb, high protein and iron diet plus …..after dinner snacks ONLY yogurt or fruit
1 -
Goal - My doctor said I need to stay hydrated, so I’m going for at least 64 oz of water/day not counting coffee, tea, etc.
Exercise - I do senior shape videos inside. I plan on walking (with my cane) at least 15 min outside 3x/week.
Nutrition - follow the mind diet and let myself eat cookies and sweets only on weekends.t1 -
2024 Winter Goals
Improve Smart scale metrics - BMI, BF% downward trend, Hydration above 50
Exercise - Improve. Follow daily exercise calendar, something every day. Zone minutes/wk. >350, hit peak zone > 2/week.1 guilt free exercise rest day.
Nutrition - Improve consistency of average daily calories. Macros- more protein. Improve consistency of freggie intake to 5/day. <100 carbs/day. Maintain BG level daily average < 115.
Pass annual physical March1 with no issues within my control; A1C <6.
Find something to be happy about every day! Positive attitude, keep moving forward.
1 -
Goal for Winter Challenge-
Practice yoga daily. Continue with the Yoga with Adriene series. Still the best and pretty much only $10 a month I spend on fitness. YWA app.
Continue daily declutter. Got most everything in its place now. Kondo, be darned! To keep up with my daily step goal of 10,000, will need to keep the party alive.
Participate daily with my 5% team, the Shape Shifters. Keep up to date with leader information. These teams are my accountability and where my like minded friends hang out.
Daily self-care. I have to write it down, still. Writing it here helps me remember to listen to my body and fill it with what it needs daily. Look myself in the eyes and smile! I'm worth it.1 -
-
*Yoga daily - get back to it regularly
- Finish clearing out boxes after my move
- Follow the guidelines I've set for healthy living
- Continue going to the gym and working with my trainer
- Maintain my weight goal
- Strengthen my legs
@gouldsgranite I also love Yoga with Adrienne!
2 -
Weight lose goal - Lose 5lbs or at the very least maintain my 183.8 weight
Exercise - Take a bike right, do my exercise ball sit ups, do my dumb bell exercises and of course my stretching. All at least 5 times a week,
Nutrition - Continue with current heath plan of the Keto diet.1 -
Goals for Winter challenge:
- Track my macros and stay on my plan
- Focus on getting more NEAT
- Limit my work hours
- Steadily increase my exercise - both amount and intensity
- Get enough sleep and be consistent with my bedtime routine
- Drink enough water
1 -
Goals for Winter Challenge:
Track my macros
Get in at least 3-5 resistance training days
Drink 120OZ+ of water
Get in 60 min walk daily
1 -
2024 Winter 5% Challenge GOALS:
Why? I've gotten my BP down to a good rate over the Fall and kept it good during the break. WOOHOO!!! This is now achieved. WOOOHOO TO THAT!! Now though to bring peace back into my life, to stop being scared of what can happen, and embrace the changes my body insists on, have more people over, serve finger foods that are also healthy. Make all events about the people NOT the food. Eat out LESS!
Exercise: Aiming for 30 to 40 minutes a day, hit my steps of 3500 (24,500)\ weekly goal. GET UP often instead of going for distance, make it easier on my body, burning more calories in turn throughout the day. ADD in 3 times a week aerobics/Yoga/Stretching
Nutrition: LESS eating out, add in more healthy recipes, it's about NUTRITION not JOY. I need to wrap my head this part, sure I WANT to enjoy what I eat, but not every single meal needs to be "THE BEST EVAH!" rather focus on tasting pleasant, but also better for me. How will i do this? Watch some more healthy cooking videos. This has been something over the past few weeks I've started to do, and WOW!! It's pretty neat!! ALSO WASTE LESS FOOD!! Once I am able to be comfy in this style invite others over I do not know well.
To KEEP These all organized I'm putting them all into one document, easy to glance down through and see it all in one place. It's an idea others may wish to consider, along with blogging them. I'm going to copy and paste this to the BLOGS.1 -
Winter 5% Goals
Exercise: Setting a timer to get up from my desk once each hour (I work at home.) and walk, exercise/do a chore for at least 10 minutes each time.
Nutrition: Increase water intake to 56+ ounces/day. Will drink at least one glass (12 oz) during my fitness breaks.
Why: I am no longer going to be last on my list of "projects" or importance!1 -
I took another look at my goals for 2023 and I still don't think they were half bad.
Goals are supposed to be SMART, I think my goals were smart but I shall revisit
A SMART goal is smart because it is:
- Specific: Your goal statement should make it clear exactly how you need to focus your efforts. To be specific, a goal should answer the questions:who, what, when, where, and why.
- Measurable: You want your goals to be measurable so you can track your progress. This portion of your goal statement will answer the questions how much or how many.
- Achievable: Your goal should challenge you, but reaching it shouldn’t be impossible. You need to be realistic when setting your goals; otherwise, you will be setting yourself up for failure (and frustration).
- Relevant: Does your goal matter to you? Will achieving it bring you closer to your ultimate vision? You have to make sure that your goal fits in with the bigger picture of your life.
- Time-Bound: The deadlines you set for your SMART goals will prevent less important tasks from getting in your way and delaying progress. You’ll be able to keep your priorities straight when you have the sense of urgency that comes along with a deadline.
One change I'm making in 2024 is not radar focusing on weight loss. Not that I don't want to lose weight but I want to focus on the things that, as an end result, will cause me to lose weight - but not focusing on just losing weight. I hope that makes sense. I think that's where I get into trouble mentally as I either want to lose a certain amount a day/week/month and when it doesn't happen, I get frustrated and sometimes lose focus. I've had this focus before but somewhere along the way - it get's lost.
Goal#1 - Calories - 80% of the week my calories will be between 1200 and 1400, 20% of the week my calories will not exceed 1600.
- Log each and everything that I eat and/or drink in a timely manner each day.
- Next Target - *nutrition* and *Food combinations*
Goal#2 - Wine Reduction - Almost Dry January
Exception days
- January 1 - 2 Vacation
- January 8 or designated celebration day for my husbands birthday
Goal #3 - Water - Target by the end of each week
Ending 1/6 = 33 ounces (2 bottles)
Ending 1/13 = 50 ounces (3 bottles)
Ending 1/20 = 67 ounces (4 bottles)
Ending 1/27 = 84.5 ounces (5 bottles)
Ramp up slowly vs drinking immediately drinking 1/2 your body weight and spending tons of time in the bathroom. I'm hoping that my slowing increasing my intake will train my bladder🙂
Goal #4 - Exercise - 6 days a week.
I started this program on 12/9 and I'm kicking it! For now. The days are getting a little tougher to get going but that's why I like the morning work out. Before my mind has a chance to object - I'm crawling out of bed and half way there.
ST - Arms & Legs - 3x a week + 10 minute Bike and 20 minute treadmill
ST - Chest, Shoulders, Back - 3 times a week + 30 minute treadmill
Next Target - Core muscles
Goal #5 - Finish reading Younger Next Year, Start Reading Allen Carr's Easy Way to Quit Emotional Eating1 -
GOALS, WINTER 2023
WHY: Because I am not feeling as well as I was.
EXERCISE: Add back the weight training that went bye-bye during illness. Just DO IT, no skipping, no excuses.
NUTRITION: continue to weigh daily and correlate gains/losses with eating. Figure out FAT content, I HATE fat and fatty texture, so where is it hidden that I apparently like? Increase protein a little & veggies. Less sugar.
1 -
Goals - Winter Challenge 2024
Weight: I would like to lose 1# per week to meet my 5% goal.
Exercise: I will continue with my 2-3 Pilates classes each week, I want to add 1 Cardio/Strength class, I want to start my day with a daily yoga practice, and since it's winter I will get back on the treadmill 5 days per week starting with 10 minutes and building up to 20 (or more).
Water: I have also been told by my doctor to increase my water intake, which has been challenging without my daily walks with Daisy. So I will be mindful of getting at least 8 glasses per day.
Nutrition: I want to get back to logging my food daily, increase my protein (daily protein shake), and cut back on fast food by creating healthier options from scratch. This one is a little vague, not quite sure yet how to execute.
Mental Health: There is currently a lot of stress in my life which I need to learn how to manage. I want to begin to meditate at least 5 times per week and practice box breathing daily. I also use the Curable app to help me manage my pain - I want to listen to one of the podcasts or do one of the writing exercises 3-4 times per week.
I am copying these goals to a document so I can revisit them on a regular basis!1 -
Winter 5% Goals
Exercise: I have a pretty good exercise routine already, but will be putting more effort into it. I do 30 minutes of cardio and 30 minutes of strength training 5 days a week.
Weight: I will be super happy with losing the 5% which will be 8 lbs, but I am really shooting for losing 2 lbs. per week so that will be 20lbs. I'm a go big or go home kinda person.
Nutrition: Continue with IF and Keto, but will be more consistent. Definitely drink 64 ounces of water a day.
Health: My health has gone down hill this past year. My bp is borderline as well as my blood sugar. These are the things that lead into my "why'.
Why: I let a lot of things get in the way of taking care of myself and will not let that happen anymore. I've yo-yo'd too much this year and actually gained more so my ultimate goal is to lose 35 lbs. by June.
No alcohol: I let alcohol control me for far too long. It sabotaged all of my efforts and led me into not making healthy choices.
Stay mindful: I will be wintering in Florida at an RV Resort from Jan. 1-Mar. 1. I've struggled in the past with staying on track. It's hard being consistent when I'm not at home. Praying this challenge will hold me accountable.
1 -
Goal #1: Return to tracking meals and exercise.
Goal #2: Make at least one meal a day plant-based.
Goal #3: Add one day of strength training per week.1 -
To finally lose some of these last 30lbs.
Eat more fruit for snacks which is better for me
Increase strength exercising
Walk 10,000 steps a day1 -
Goals
- Log all of my food
- Exercise at least 30 minutes every day and a minimum of 60 minutes strength training per week
- Drink at least 40 oz of water every day1 -
Winter 5% Goals
Exercise: I need to do more stretching and strength training. I also want to start doing the chair yoga at least 3 days a week. I have so many different exercise machines, treadmill, elliptical and Teeter Step up bike and so many exercise videos that I plan to really mix things up and not get stuck on doing just one or two days of something different.
Weight: I really want to reach my 5% weight goal for this challenge. I haven't done this in a long time. I would like to get down to the 140's but have been stuck in the 160's for a while. It is still better than the 212,2 I started out with after my chemo, radiation and 5 years of lowering my hormones, two which can and does cause weight gain. So my focus is to lose the 5% of my goal.
Nutrition: I will do better at tracking my food intake, everything I put in my mouth, and be more aware of what I need to do to eat healthier than I am now. I drink a lot of water, but adding some more when I can. No soda of any kind. I love soda, but I don't need soda. A mind over matter kind of thing.
Health: I have done very well with my health. I am no longer pre-diabetic and do not those meds anymore and I am off of my BP meds and my diuretic and potassium meds. For me the worse part of my health is STRESS. I am a caregiver for my DH and last year was a very stressful one for all of the problems my DH had. I need to learn how to manage my stress better this year. I will also be working to get more steps in each week.2 -
Winter 5% Goals:
Weight: To do my best to hit my 5% Goal.
Exercise: Increase my exercise and my steps. I want to try and get 5,000 steps or more every day. That is my goal since I work a sedentary job. I need to find a new workout program that works for me and I can get it done every day.
Nutrition: To Eat as close to my current macro percentage as possible, and to keep my calories within my daily allotment. I want to minimize my sweets to keep my glucose and A1C down. To make any adjustments needed smoothly and within too much upset.
Health: Get my glucose and A1C in top notch working order, to get out of the obese category and work on toning my muscles to increase my metabolism. Work on getting through my perimenopause without gaining weight as best I can.2 -
Winter Weight Goal - Lose another 5%
Exercise - 20 minutes whole body workout each weekday morning (combining cardio and strength) and 10 minute walk each weekday lunch; trying to add in a hike each weekend
Nutrition - Combination of Mediterranean diet and whole foods plant-based diet; probably allowing myself one (still controlled) cheat day a week. Haven't been drinking alcohol since beginning of August, but that isn't a hard and fast commitment. Use Intermittent Fasting (12-8 pm eating window)
Health - Working toward getting off my 2 blood pressure medications and avoiding a statin; might see about getting back on metformin if needed, but hopefully only temporarily.
Mental health - continuing to manage my depression and anxiety in healthy ways; helping my family manage theirs as well.
OVERALL PHILOSOPHY as I am feeling the effects of aging--USE IT so I don't LOSE IT. Keep my body and mind strong.1 -
SET SOME 🥅GOALS🥅!
Why? I need to get my SPARKLE back! 2023 was an extremely difficult year, started out fabulous but quickly took a nosedive. I reverted back to all those old habits of not eating healthy and being on my seat instead of my feet. Looking back at pictures from 2020-2022 I realized I used to smile genuinely and had a SPARKLE in my eye that is no longer there. Eating healthy, intense exercise and a positive attitude gave me the SPARKLE and I'm going to get it back.
Exercise: 60 minutes minimum daily with increased intensity to combat stress. Walk a minimum 250 steps 12/12 hours... 13,000 - 15,000 daily. FUNctional Fitness 2 - 3 days weekly.
Nutrition: Back to basics... Track Everything, Stay Within Calorie Range, 80oz Water, More Freggies, Balance Macros
Health: Get bp out of high range and back to normal. Reduce STRESS!2 -
keep focus..work a plan so the plan can work.
1 -
Exercise - 6 days with stretching/light workout one day a week (rest day)
Nutrition - Follow Whole Body Reset for eating plan.
Movement - Set a daily step goal and get up and move every hour to achieve it.
Weight - Work towards achieving my 5% goal or at least half of it.
Mind Over Matter - Do 5 minutes of daily journalling
1 -
Exercise - Organized class twice a week, weight lift once a week, fun exercise on Saturdays (ice skating right now), get my steps up on days I don't exercise
Nutrition - Add in more vegetables, add in a vegan lunch once a week, green smoothie 4-5x a week, going to focus on eating more from my own garden since I'm lucky enough to have one, AF 25/31 days in January
Health - Get my cholesterol lowered and keep my blood sugars lowered through the year. I managed to beat back my pre-diabetes diagnosis two years ago and I would like to keep my numbers in good standing for the next year
Weight - If I can lose 15 lbs this year I will be extraordinarily happy! (already down 3 ( I think it was just water though), so I'm possibly going to reevaluate that goal in a few weeks)
Mental health - meditate in the mornings 5-10 mins, Try and complete simple abundance1 -
Goals: I kind of already set them in the last activity.
EXERCISE:
1) to work up on the elliptical from 5 minutes twice a day to 10 minutes twice a day within the next 6 weeks.
2) continue to incorporate my calisthenics 3x a week, free weights the other 3x/days a week.
3) continue my stretching exercises for my plantar fascitis heel at least 3-4 times a day.
4) try to include aerobics (WALK AWAY THE POUNDS) by end of January/February, plantar fascitis disappearing hopefully by then.
NUTRITION:
1) continue to eat balanced meals but stay within my 1200-1400 calorie range for 6 out of 7 days, having 1 cheat day.
2) continue to drink at least 5 bottles of water a day.
3) most important: stop buying chocolate with almonds and do not bake any more holiday cookies/brownies.
4) eat half breakfast omelette when I go out to eat for breakfast.
5) eat half dinner when I go out for dinner.
WHY?
To get even further below my BMI range. Continue to have lower cholesterol and good blood test results. To feel comfortable in my bathing suit this summer. To have my clothes feel looser since I've gained a bit of weight since last December. To continue to feel healthy and energetic each day. To feel good about myself and not be a yo yo dieter. I want to break the cycle of gaining after I lose a lot of weight, and I know I can do it. I've done it throughout the year, just not consistently long enough. I did it before and can do it again!
1 -
As an Overall Leader of the 5% Challenges and the researcher/writer of most of the Pre-Challenge Activities, I've taken the time to read all previous comments. You all inspire me to try to be my best each and every day ~ THANK YOU!!
~ Nutrition: Get back to the basics. Record nutritional intake (AT LEAST 5 days/week to begin with) to ensure a tracking of what is eaten and where adjustments should be made. Limit take-out and strive for more natural, less processed foods. If it is 'natural' it is usually good to eat. If the food is processed, determine if I really **need** that item or if I could have something more natural (fruits/veggies/even meats) in its place.
~ Exercise: I had a plan in 2023 to exercise roughly 23 miles/week for every week of 2023. I achieved that goal 51 out of 52 weeks. For 2024, I'll plan exercise ... 24 miles/week for every week of 2024 and will strive for 7,500 steps/day. I would like to have a goal of 10,000 steps/day but this is difficult having a desk job. I want to ensure consistency and success, not set myself up for failure.
~ Non-health related: Looking forward to retirement. I should be able to do so at the end of August/September, but I got a pretty good increase in 2023 and would like to ensure a full year at that salary/job description before making the move into retirement (or even semi-retirement).Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges
2024 Winter 5% Challenge ~ Captain 🔴🌡️RED HOTS🌡️🔴Co-Leader, Seasonal 5% Challenges ~ ✍️🖊️📓💻Bloggers✍️🖊️📓💻!!
Co-Leader, In Between Leader Team for the 5% Challenge
Co-Leader, In-Between Challenges (IBC) 🐦🔥Phoenix Team🐦🔥1 -
Try to think about achieving balance in your life which is necessary to have a healthy lifestyle.
~ Set a specific goal (or goals).
I want to get to a healthy weight. My blood pressure medicine has already been cut by 75%...I want to get to zero.
I also want to be strong enough to pick up everything around the house that needs to be picked up. I have often relied on my husband but he is losing his memory significantly and his health is failing. I know sometime in the next few years all the heavy lifting will be up to me.
~ give yourself a timeline.
My initial time line is the 5% Challenge and I am committing to losing 8 pounds in this challenge In 70 days. I intend to increase the weight I am lifting in the challenge from the 3 pounds I am using now to 10 pounds by getting to 5 then 10. I intend to stay on Keto with intermittent fasting for the next 70 days so that I am healthy and losing weight on a consistent basis.
~ WHY? Without health and strength - I have limited energy and I struggle to do some of the everyday living activities. I want my life to be easier not harder.
~ EXERCISE - Make an appointment
I do my exercise in the morning before I get busy doing anything else. I have been walking nearly every day and I found that if I take half my walking time to do a strength routine...I could fit it into my schedule and not miss the exercise.
~ NUTRITION? How will you nourish your body?
I am doing time restricted eating which is a subset of Intermittent Fasting. I am going to rotate some OMADS fasting days into the two meal a day that I had been doing for the last 6 months. I do healthy Keto that includes meats and proteins with low starch vegetables. I generally have a huge salad with some chicken, or shrimp, or pork for lunch and then a protein with a non-starchy vegetable for dinner.
Countdown & Pre-Challenge Activity #2: SET SOME GOALS! see above
0 -
Setting Goals for the 2024 Winter 5% Challenge:
Specific: To lose at least 3 pounds, and build a foundation of strength training by 3/16. In addition, to create a habit of going to bed by 11 p.m. by 3/16, moving my curfew earlier by 6 minutes each week, at least 5 days out of 7. (I need about 8 hours in bed to generate 7 hours of actual sleep. I need to be consistent to train my body to naturally yield to sleep when I go to bed in order to achieve my body's necessary recovery.)
WHY? "My life depends on this!" With many good health markers, I am working on improving my weaker health habits to stave off health crises. Diagnosed with beginning Paroxysmal Atrial Fibrillation in May 2023, I have learned that "everything matters." (Guess what, no matter what health crisis hits you as your body responds to aging, "everything matters" to you, too!)
EXERCISE:
- Cardio: 60 minutes of brisk walking or 30 minutes of intervals (C25K) daily.
- Strength Training: 30 minutes 3 times a week using Precision Nutrition direction
- Wind Down: Yoga, gentle stretching, or 20-minute warm soak to wind down before bed.
NUTRITION:
- Mindful Eating per Precision Nutrition
- 3 servings of fruit daily
- 5 servings of non-starchy vegetables daily
- will test switch to 100g of protein daily to enhance muscle building
0 -
@gouldsgranite, I LOVE your goal, “Practice yoga daily. Continue with the Yoga with Adriene series“
https://youtu.be/GFY356-1K-Q?si=mKXXOZtUcunOGzo_ 0
