🧮 Countdown & Pre-Challenge Activity #2: SET SOME GOALS! 🧮
hicim705
Posts: 6,147 Member
🧮 Countdown & Pre-Challenge Activity #2: SET SOME GOALS! 🧮
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. 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, next week, next month and beyond. 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. 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 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/vehicle you use to organize your day(s). 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, 3-4 days/week (maybe 5 days?). Perhaps you will 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. At the end of the day ~ no matter what the plan you decide is right for you ~ many ‘plans’ come back to ‘calories in, calories out’. Of course, NO plan is a good plan unless you have consulted with your healthcare professional to ensure that you are doing what is best for YOU!!
📓 Your assignment:
Countdown & Pre-Challenge Activity #2: SET SOME GOALS! 📓
In order for you to make/execute a plan, please be sure to write it down ~ wherever you can see it!! 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:Countdown & Pre-Challenge Activity #2: SET SOME GOALS! 📓
✍️🖊️📓💻 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 that you may 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 2025 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!!
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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 Saturday (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 2025 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 in the 5% Challenge Community 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 2025 Winter 5% COMMUNITY TEAM often as this will be the best source for up-to-date information. 📢
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Please be sure to set yourself up for S-U-C-C-E-S-S!! Why not start by taking part in **ALL** of the Pre-Challenge Activities? Here they are listed (along with their links) so you can find/participate in all of them!!
Pre-Challenge Activity #1:
https://community.myfitnesspal.com/en/discussion/10928679/countdown-pre-challenge-activity-1-information-and-your-input#latest
Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
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1. Exercise at least 5 days per week (even it's minimal.)
2. Drink my water daily.0 -
Goals:
- Strength Training daily
- Cardio daily (walking outdoors preferred)
- Log all my food
- Meditate daily
- Keep a journal
- Maintain in my goal range 127-130
WHY: I've been fat, and I'm not going back.1 -
Goals:
1. Consistently and accurately measuring my meals
2. Mobility daily
3. 3-5 Strength Training workouts
4. Read 10 pages of a personal development book
5. Write in my gratitude journal
6. Visualize 5-10 min a day
Why: To become the best and healthier version of myself and for my future partner0 -
My reasons or goals for "improving" and keeping my overall present fitness is that as a senior I want to remain independent and enjoy life as I do now. I am also talking about mental fitness, so doing the "wordle" puzzle and practicing Spanish and reading books in German are important to me, too.
Muscle tone is not just necessary for my looks, but for doing things, like getting up gracefully from a crouched position, walking up and down stairs, etc.
It is also great to be able to help out babysitting grandchildren, cook meals for others and make a comfortable home for my husband and myself.
Now, I just need to work on a plan!!2 -
My end goals are
To lose weight (the nurse said going on tell me off at my hypertension review)
To stress less
To exercise regularly
To eat sensibly
To put me FIRST
I’m working on a plan for the year0 -
My goals
Loose weight go for under 150 this round.
Exercise regularly especially the stretch class
Up the veggies
Keep stress down0 -
My goals for this are
- on the mats twice a week
- log all my food
- yoga daily
- set goals for next year0 -
My goals:
- follow 5:2 (2 fast days under 800 cals a week)
- 3 workouts a week
- more veggie meals
- learn to manage my emotions by partaking in therapy0 -
Over the 8 weeks of the challenge, I want to lose 5 lbs for the purpose of continuing to slim down my waistline. (The timing of this challenge coincides with my annual physical in early spring, where my waistline is the weak link in my overall health score.) Who knows, I may even see my ab muscles again! This equals losing just over half a pound per week, with the secondary goal of NOT losing hard-earned muscle along the way. The following weekly goals are designed to reach the cumulative goal:
Lift 3x per week
Cardio 2-3x per week
Limit calories to 1800 per day (maintenance is ~2200)
...eat back HALF the calories burned during cardio
...eat back ALL the calories burned during lifting
Consume a minimum of 120g of protein on non-lifting days, a minimum of 150g on lifting days
Record 6+ hrs of sleep each night
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Eat in my calorie range
Cardio 3x week
Strength training 3x week
Yoga/stretching daily
5 freggies per day
64 ounces of water per day0 -
My goals
Build back up to getting 10K steps daily
Start meal planning again0 -
My goals:
-Lose 5% (about 10 pounds depending on my exact weight when we start)
-Eat no more than 1600 calories daily
-Get 7,000 steps daily
-Get at least 7 hours of sleep every night.0 -
My goals in no particular order as all are equally important to me:
- Do plans for all meals, including socializing
- Track all foods for the whole day
- Attend walking club 2 days a week
- Daily dog walks
- Use all of my fitness equipment
- Maintain a positive attitude0 -
My Goals:
Be Kind and Patient with myself.
Track my food daily and be honest about it.
Cut way back on the sugar
Find new recipes
weigh and measure my food0 -
My goals are to walk at least 7k steps 5 days per week; continue to eat healthy and track meals daily; and to get back on the rowing machine and light weights at least 2 days per week.0
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My #1 goal is to live intentionally! When my Mom was first injured, she was unable to do anything for herself. I had to learn to put one foot in front of the other and do the next thing. Applying the Intentional Eating Healthy Habit to life in general during the fall challenge showed me how much I can accomplish if I live intentionally.
Now that Mom is improving and can do more for herself, I am trying to continue to avoid wasting my life by being haphazard with my time. I'm not planning. I'm simply trying to do what comes next with each moment.
Someone posted in the Decluttering discussion on the Fall Challenge, " See Something, Do Something" That really stuck with me. I think that is my Mantra for the coming season.0 -
My goals are
To exercise regularly
To not snack
To do strength exercises
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My goals for this challenge:
> At-least 7000 steps everyday
> Protein, veggies/fruits with each meal
> Move (10 mins) after each meal
> Exercise 4 times/week
> Mindful eating, especially on weekends0 -
Goals:
— log my food each day
— do at least one session of my PT exercises each day0 -
My goals look a little different. I put together end goals which are:
Walk at least 9 holes of our very hilly golf course (I always said you had to be a mountain goat to walk it)
Put myself first
Have a manageable daily routine.
Taken from @Ceriusly1 - Live intentionally - This really struck home for me!
To obtain these goals I will need to ensure I follow the plan which will be laid out for us every week. EXERCISE (I need to give this word another name LOL. I dislike this word so much!), eat healthy and within my macros, journal and put a daily routine together that I can stick with.0 -
cruising132 wrote: »To obtain these goals I will need to ensure I follow the plan which will be laid out for us every week. EXERCISE (I need to give this word another name LOL. I dislike this word so much!), eat healthy and within my macros, journal and put a daily routine together that I can stick with.
If the word exercise had negative connotations for you, how about Be active, or Move. I generally talk about training because that suits my lifestyle and within our club we refer to technique or rolling. (I train a grappling martial art). You could just refer to the exact activity you are going to do. My friend only does hiking so that is what she refers to, or maybe a walk.
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My goals are
1. Plan my meals and make sure I have everything I need for that week.
2. Try to make more ME TIME and that isn't always being a caregiver.
3. Log everything I eat and be mindful of what I eat.
4. Doing my exercises and more strength training.0 -
For this challenge, my actions will be to:
1. Log all food for the 56 days, aiming for 1800 to 2200 calories per day (depending on my exercise levels) and 120-130g of protein daily
2. Cut down on my sugar intake
3. Walk 87,500 steps per week (~12,500 per day)
4. Strength train x2 per week
5. Decrease the amount of aimless scrolling on my phone (be more purposeful with screen time)
6. Connect more with friends/family
What I really want to achieve:
1. Get the heck out of the obese BMI category. I'm the heaviest I've ever been and want to get back into clothes that I used to fit and to feel stronger and fitter. I gained about 20lbs over the last two years.
Breaking this down into smaller goals: 218 to 215lbs by Jan 1st, 210lbs by end of Jan, 205lbs by end of Feb.
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