Sunday, May 10, 2015

notes to self...

I've been going to the gym for about three months now and I have not really lost any weight despite cardio and weight training faithfully. The problem is really my lack of sleep, stress and poor eating habits. I have seen some muscles started to form though---and my "core" is getting stronger...but with 100 extra pounds hanging on my body--- everything is more difficult than it needs to be. So- I have to bite the bullet and really take better care of what I'm doing with my body in terms of nutrition, stress and sleep. (as I make a big yawn!).

The plan: (and I need to make this as simple as possible so I don't go insane)...
  1. Diet: Aim to eat "clean"--- which basically means to stop eating things that come in bags (chips), boxes (frozen dinners, snacks) and anything that is fried... and try to stay away from fast food.
    • Create a list of all the foods I love and find healthy alternatives to them.
    • Create a healthy meal plan- with about 1500-1800 calories already pre-planned-  This will allow me to keep control of my calories without becoming obsessive about it... but I will write stuff down to keep myself accountable.
      • Add in a couple "cheat" meals- which can be lunches or dinners out with friends
      • Have one or two "bad" foods per week (one can of soda, one chocolate bar etc...) 
    • Start visiting the farmers market regularly to pick up healthier food items.
    • Pick a time during the weekend to prep foods for the next week.
  2. Exercise--- 
    • Stretching/yoga daily
    • Body weight exercises (lunges, squats, planks <ouch!!!> etc...) & and ab toning daily.
    • Cardio daily- videos or cardio workouts at the gym- keep track of running---goal is to run a mile without stopping. 
    • Weight training- three to four times per week- keep track of this. 
    • Try new exercises and work on "challenges"
  3. SLEEP--- try to get at least 8 hours
  4. STRESS--- Deal with it! Start meditation and yoga... 
Tracking/Progress Plans:
  1. Daily:
    • Exercise- running and weight training--- will use phone app and update on here in sidebar...
    • Exercise challenges- planks etc... make short videos so I can go back and watch progress
    • Journaling about all the aches and pains and changes here...
  2. Weekly:
    • Scale photo
    • Weekly summary of everything this past week
  3. Monthly:
    • Body picture
    • Measurements
    • Monthly summary


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