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Crunch Time Update - chapter 4

Friday, April 29, 2011

In Chapter 4 Michelle talks about planning and setting goals - S.M.A.R.T Goals.

  • "Be crystal clear about where you're going" - I am going for a run today, I am going to do 50 sit-ups etc. As Michelle says "no fluffy stuff."
  • This refers to numbers - weight, measurements, BMI, Resting Heart Rates, etc.
  • This is about setting goals around other commitments - family, job, available time etc.
  • For example, losing 20kg in 15 - 20 weeks is realistic, whereas losing 20kg in 3 weeks is not in anyway possible.
  • Set your goal weight THEN set up a day-by-day, week-by-week plan and stick to it. Calculate how much you want to lose in a given time frame and workout how much weight you need to aim to lose each week to achieve your goal.
Next in Chapter 4, Michelle explains how to "get" what you are "aiming for" in 10 steps.
  1. Scales - weight, date and time - weigh-in exactly the same day and time each week.
  2. Measurements - Chest, waist, hips, thighs and arms
  3. Starting Photo - this includes picking out some "benchmark" clothes that you want to fit into. Try them on to see how they fit (or in my case, don't fit). Michelle also recommends taking a photo of yourself in your underwear or swimmers. She also reminds us here that the Biggest Loser contestants had to weigh-in wearing their underwear in front of the nation.
  4. Get a calorie counter - Michelle is huge on calories in vs calories out, but I think if you are on Weight Watchers then stick with that. My advice is do what works for you.
  5. Make a calendar - put it where it can be seen everyday. Mark your target weight weekly and monthly until you reach your goal.
  6. Plan your daily workout time - set it up like an appointment.
  7. Get support - tell your family what you are doing. It is important to have this support to be able to do #8.
  8. Throw out all the "crap food" - sugary and processed stuff.
  9. Get a 'new you' journal (more down the page)
  10. Start a 7 day food diary - at the end of the 7 days analyse the foods you have eaten and see where you can improve or remove specific items.
Getting back to #9 - the N.E.W. you journal - this refers to Nutrition, Emotion & Workout.

  • Write down and describe absolutely everything you consume eg. white bread. Add up the calories at the end of the day.
  • Write down how you are feeling each day, eg. how you felt when you woke up? Lethargic? Energetic?
  • Write down your "formal" training session and incidental exercise as well - how many calories did you burn. Also write how you felt during your training session.
I actually find Daily Mile great for this. You can log what exercises you have done and there are little icons to choose from describing how you felt. It is also great for seeing how you are improving, how many donuts (52.05 so far) you have worked off (calories shed). Speaking of daily mile I haven't updated mine for about a month. I will have to get back onto the site and stop being so slack.

I am set up as a walker with the goal of becoming a runner. There is also a great community on there are well - it's a little like weight watchers, but for exercise instead of food. You can have friends and follow each others progress as well. I think I'll go catch up on the people I like to stalk!


  1. Great post! I've been recently using a goal setting app called GoalsOnTrack and it has worked very well. It saves me a lot of time in keeping track of my goals and most importantly it helps me better organize my daily todos towards achieving my goals. You may want to check it out.

  2. Hi Jane, looking forward to reading your progress.

  3. Jane ~ Thanks for stopping by my blog and for your really sweet comments! I think it's awesome that you've taken up running. You can do it! I never thought I would ever love running, and now I do. :)


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