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Happy Almost Weekend, my Fabulous Followers!
Spring forward this weekend...most of us will lose an hour of sleep and gain daylight at the end of each day! It still has been cold here (16 degrees this morning), and we had more snow on Monday...people are cranky!
Time for change! Sometimes I think about the stages of how people change. Where are you in your "change" plan?
Pre-contemplation - I do not see a problem
Contemplation - maybe there is a problem
Planning - what I might do about the problem
Action - taking a step towards changing the problem
Execution - changing the problem
Maintenance - reaching the goal and staying with it
Relapse Prevention - planning for success
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in early to mid MAY, 2018
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018
*Bodyfat at 26% or less (Current 29.8%) by end of 2018
*Longer range body fat goal is 22% - which at my age is great!
*Maintain Idiot Box at 160lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 08 March 2018:
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977 kcal
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Fat: 68.60g | Prot: 55.41g | Carb: 40.93g.
Breakfast: Water, Coffee (Brewed From Grounds), Kerrygold Unsalted Pure Irish Butter, Trader Joe's Organic Virgin Coconut Oil, Silk Pure Almond Milk - Unsweetened Original. Lunch: Water, Hellmann's Real Mayonnaise, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Crystal Farms Hard Boiled Eggs. Dinner: Water, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic, Kerrygold Unsalted Pure Irish Butter, Cooked Red Peppers, Cooked Broccoli (Fat Not Added in Cooking), Wild Atlantic Salmon (Cooked, Dry Heat). more...
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3004 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 30 minutes, Driving - 45 minutes, Circuit Training - 45 minutes. more...
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