Countdown & Pre-Challenge Activity #2 - SET SOME 🥅GOALS🥅!
kaliswalker
Posts: 1,316 Member
This is an abridged article by Heidi (hicim705) Overall Co-Leader, Seasonal 5% Challenger
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.
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 8 weeks. Each week consists of 7 days. 7 days X 8 weeks = 56 days. 56 days from beginning to end. What can YOU accomplish in 56 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, WW, Intermittent Fasting and everything in between. Most nutrition-based articles agree: nutrient-dense (the amount of nutrients you get for the calories consumed) and well-balanced meals are what you should strive for.
📓Your assignment: 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 Summer 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!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Summer Pre-Challenge Activities for your reading or participation
Countdown & Pre-Challenge Activity 1 - Welcome!
Here is the link: https://community.myfitnesspal.com/en/discussion/10918421/countdown-pre-challenge-activity-1-welcome#latest
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.
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 8 weeks. Each week consists of 7 days. 7 days X 8 weeks = 56 days. 56 days from beginning to end. What can YOU accomplish in 56 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, WW, Intermittent Fasting and everything in between. Most nutrition-based articles agree: nutrient-dense (the amount of nutrients you get for the calories consumed) and well-balanced meals are what you should strive for.
📓Your assignment: 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 Summer 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!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Summer Pre-Challenge Activities for your reading or participation
Countdown & Pre-Challenge Activity 1 - Welcome!
Here is the link: https://community.myfitnesspal.com/en/discussion/10918421/countdown-pre-challenge-activity-1-welcome#latest
1
Replies
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i plan to eat a variety of tasty, healthy food, with more fruits and veggies and less meat amounts.
i plan to drink at least 8 glasses of water a day.
i plan to exercise for at least 60 minutes every day, more if i can.
i am planning to get at least 8 hours of sleep every night.1 -
Countdown & Pre-Challenge Activity #2 - SET SOME 🥅GOALS🥅!
📓Your assignment: SET SOME GOALS!
~ Set a specific goal (or goals).
I want to be able to continue to fit into some new clothes that I bought from my weight loss.
I want to be able to run after my granddaughter and not get tired.
I want to be able to walk and increase my pace.
I want to feel good no matter what!! All of this I want to do for me!!
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Countdown & Pre-Challenge Activity #2 - SET SOME 🥅GOALS🥅!
📓Your assignment: SET SOME GOALS!
~ Set a specific goal (or goals).
1. Get to my goal weight of 125. I have just a few more pounds to go...but they are being pretty stubborn.
2. Stay in the range of 123 pounds to 126 pounds for the rest of the challenge. Learn new skills to keep the weight off instead of losing weight.
3. Maintain an exercise schedule. Exercise a minimum of 30 minutes 6 times a week. Alternate walking with strength/balance/stretching session.
4. Try one new way to reduce stress each week. Looking for the one's that work.
5. Set one reward for the week that I earn if I complete 80% of my tasks for the week.
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Bump0
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I want to see abs and have more core strength by the next core challenge.
I want to finally reach my 5% goal.
I plan on drinking 120OZ of Water.
I plan on tracking my macros accurately.0 -
~ Set a specific goal (or goals).
* strengthen my left leg nerves
* lose another 5 pounds
* continue going to gym at least 3 times each week
* drink plenty of water to keep bp up
* continue eating healthy foods so I don't end up in hospital0 -
I plan to shrink my belly by walking every Day
I plan to feel better by eating healthy foods and cutting back snacking to two health snacks per day.
I plan to adjust my attitude by practicing gratefulness every day0 -
I plan to meal prep faithfully
I plan to start walking, even a short distance, every day
I plan to start tracking my food intake again0 -
My goal for the Summer Challenge is to maintain my current weight.
I will continue with my daily exercise regimen and keep track of my steps count.
A goal for Summer is to try new healthy salad recipes and keep them front and center in the fridge.
Gain strength and muscle tone via daily Yoga practice.
Find joy in practicing the LTGL habits and daily track my food to monitor calories and nutrition.0 -
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 day (weather permitting)
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1. Lose 10-20 pounds
2. Start Pilates
3. Meditation0 -
General Goals:
I want to focus on one thing in each of three areas - fitness, healthy eating/drinking and stress reduction.
Fitness: I'm going to get a weight training routine back into place.
Eating/drinking: My food choices aren't usually too bad, but I've been drinking a lot of wine and it always takes me way above my calorie range for the day. So for the eating/drinking I will give up the wine for the 8 weeks.
Stress reduction: I'm going to get a meditation practice into place during this challenge.
Specifics:
For weight training, I'll schedule extra time during 2 of the days that I already go to the gym for cardio or yoga so I can get upstairs for the ST workouts.
For ditching the wine, I'll take my mind off of it by cleaning up an area of my art room, or put my new meditation practice to work
.
For meditation, I'll set a specific time each day and start with a short 5 minute routine and build up to 30 minutes over the 8 weeks of this challenge.
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My end result goal is to lose weight, be healthier and get stronger.
I will eat healthier, log my food & drink and be aware of nutritional content as well as calories.
I will have regular, short exercise breaks and increase the length of these.
I will walk more each day (pain allowing).0
