Crunch Time Update - chapter 4

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


Specific

• "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."
  

Measurable

• This refers to numbers - weight, measurements, BMI, Resting Heart Rates, etc.
  

Achievable

• This is about setting goals around other commitments - family, job, available time etc.
  

Realistic

• For example, losing 20kg in 15 - 20 weeks is realistic, whereas losing 20kg in 3 weeks is not in anyway possible.
  

Time-based

• 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.

Nutrition

• Write down and describe absolutely everything you consume eg. white bread. Add up the calories at the end of the day.
  

Emotion

• Write down how you are feeling each day, eg. how you felt when you woke up? Lethargic? Energetic?
  

Workout

• 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!

Not Much

Again nothing much to report. Am still feeling horrible and still not been able to get to the gym - I think I must have some sort of stomach bug cause I am spending most of my time in the bathroom. I am actually really annoyed that this has hit me now. I just got my HRM in the mail which I was so excited about and was going to go to the gym when I got this bug thing. My eldest son was sick a few weeks ago, then my husband was sick the week after and now me so it must be something going around. Anyway my HRM is still sitting up in the cupboard and I can't wait to use it.

My HRM is in the cupboard cause I have to keep things out of reach from the little monsters that live in the house. My WW points calculator has also gone missing - I have been searching for 3 days now. I have looked in all the usual places that I keep things but with no luck. I didn't really realise how much I relied on it till now. I will probably find it under something covered in food they have hidden as well.

HRM

With a loss of 1.1kg and my first HRM on the way, I am more pumped than ever. I have been reading Jess's posts with all her information about calories burned, etc and I am soooo excited about my own HRM arriving I can hardly wait. I know I probably sound like an idiot getting so excited over a heart monitor watch but I just can't wait to use it. Every day will be like a new mini challenge trying to match or better the results of the day before. I will have to set myself a limit though otherwise it could get totally out of hand. I already weigh myself every day at least once. I just like to know that I am not too far off track.

Speaking of off track, I am a little behind in my Spring Challenge after last weeks 300g gain. I now have to lose 8.6kg in 6 weeks to make it to my 93kg by 31 August. I know if I put my head down and tail up I can do it. I am not sure about my GWEJ challenge though, I would have to lose 2.6 at my next weigh in to make so I have resigned myself to the fact that it isn't going to happen, better to face the facts now rather than at weigh in and then blow the next week as well. If I prepare myself for these challenge results good or bad in advance I can handle the result better, just put it behind me and move on to the next one, mmmm GWEA???? August will have 5 weigh-ins for me, so I will set that target at 97kg, not too unrealistic but no too easy either. August, here I come! Spring, here I come and so on........

300g Gain

Well, not the best weigh-in today with a gain of 300g but it's not the worst weigh-in I've ever had either so I guess that is a positive. I did extra work at the gym last week as well so I am hoping that those results turn up next week. I know it's a huge stretch, but I really wanted to get my Mini Goal of 99kg by the end of July (GWEJ). I will just have to wait and see how it goes. Hopefully my focus for this week of 2L of water per day plus and extra glass for any non water drinks I have and a minimum of 10,000 steps per day will help to push me under the 100kg - can't wait to get there - double digits here I come.

After reading other peoples posts and the WW boards I have decided to purchase a HRM. I like the sound of the one that Jess (Healthy Happenings) wears. It has heaps of info on it and I find reading Jess's posts really motivating. It seems that Polar is the most popular brand and I will be able to get one for $110 - $120 on-line, which in my opinion is a great investment. I am aiming to have it within the next few weeks.

I have also decided to do a weekly count of steps starting this week, but I will have to remember to put my pedometer on each morning and use this as an extra motivation tool. I haven't decided if I will try and beat each day's or weeks total yet as that could get really out of hand. I would probably be better off just aiming for the 10,000 steps minimum per day and trying to beat my times at the gym on the machines. Yesterday I took 28.something mins to burn 200 calories and 43.something mins on the treadmill to burn around the same amount so my aim is to burn the same amount of calories but in less time. I think trying to do more and more steps may become a chore and I will just stop. So more calories in less time is probably the best way to go for me.