Here's my action plan:
- Healthy breakfast and lunch
- Healthy snacks
- Be reasonable at dinner, many veggies, watch portions
- No eating out for a while!
- Run on treadmill 20 minutes, 5 MPH and 5 incline EVERY DAY except Tuesday (play singles) and Sunday (day of rest)
- Go to gym M, W, F -- 2x around weight circuit, increase weights every week
- Tennis 3 times per week
That should do it! I know some of you have e-mailed your action plas -- please copy and paste them info a comment to this post, and we'll have them all together!
I'll post meal ideas separately so everyone can add their ideas and they will all be together too.
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EXERCISE: (For me):
ReplyDeleteWeekly Tennis 4 times, Spin 3 times , daily 7 minute abdominal crunches, 2 times weight resistance in gym, 3 times 10 minute exercise at home with lunges, arms, buttocks, waist, resistnace and 2 times 20 minutes in the elliptical.
Good Breakfasts (for me):
whole wheat (1) w/ pb/fruit; pancake w/ skim milk/berries; oatmeal skim milk/fruit/nuts; dunkin donuts flat bread breakfast or DD multigrain bagel w/ low fat cc (keeping it real)
Limit:
Only 1 glass of red wine daily
Guilty pleasures:
one slice of pizza max a week,
2 times a week small portion of any dessert
Good snacks:
carrots, hummus
apples, pb
yogurt, banana
yam
avocado w/ small cup of baked chips
salsa w/ small cup of flax chips
olives
grapefruit
small portion of hard cheese
Weaknesses:
driving: I like to either have mints, coffee, gum or worse, terribly bad stuff.
sleep late: ergo hungry after dinner
need more motivation to work out at home.
cakes, cheese, bread
I eat too fast
Throwing out stuff that is not good from me from my kitchen
Put all important tools together, or know where they are:
diary..notebook or pad
tape measure
notes/ideas
excercise equipment
timer
music
My strengths:
enthusiastic
motivated
eager to work w/ friends
will be organized given the task
don't like fried foods, potatoe chips
don't need to have ice cream, cheesecake
Ok I am a little less active than all of you tennis pros :) so will it will take a little more easing into for me... otherwise... I will get overwhelmed and quit! I know myself! BABYSTEPS!
ReplyDeleteMy plan is to get to the gym 3 days a week. Do the circuit & treadmill.
I want to get out and walk for 20 minutes 2 days a week (non gym days) to start, weather permitting!
I plan to eat 2 healthy low fat meals a day and not overeat on the other meal.
I plan to make sure that when I feel like snacking and "being bad" there are healthy choices all around me. Often I eat bad because there isn't any "healthy" food in "stock" at home.
For parties and events I plan to have a huge glass of water and eat before I go so I am not famished when I get there. And I will TRY to drink a glass of water between alcoholic beverages... to limit my calories!
And we're off ....!
I like your plan...sounds more realistic than mine..
ReplyDeleteMy plan...
ReplyDelete...get back to WW basics re food. Weighing/measuring, planning for a meal BEFORE I'm starving so I don't overeat (like yesterday's bacon cheeseburger at the diner...sigh) and, most importantly, TRACKING AND JOURNALING. That really makes me responsible for what I'm eating. It makes me own it an be accountable for it, and tends to slow me down and keep me thinking.
...get to the gym at least 3 weekdays and Saturday ea. week. Each workout will consist of 30 mins on the elliptical, crunches on the crunch machine, and either upper or lower body weight work. (I should be more specific, but I tend to do what the spririt moves me to do w/the weights. Will try to learn the names of the moves, so I can make a more formal plan and also write down what I've done!) I go to Planet Fitness, and try to get there in the AM--my goal is by 6:45 since I usually have students by 9:30. If anyone can go at this time, let me know. Even if you can't be there exactly at that time, if we commit to cross each others paths and commit to see one another and check on each other's progress, I believe it will make us more accountable for going: if you have an "app't" w/yourself to go to the gym, you'll easily blow it off, but if you've said you'll see so-and-so there, to offer encouragement, check up on (and know that you're being checked up on!) then you're more likely to keep that "app't".
And, we're off!! Yay! I feel more motivated already--thanks, Ladies!! :)
Hi Girls! I am finally on the blog. I started my new healthy eating habits on Jan. 3rd and have not started my fitness program yet. I need a kick in the butt. I lost 4 lbs. since 1/3, which was really suprising. I guess I really needed to get my action plan going. So here it goes -
ReplyDelete1- Breakfast of PB on a slice of wheat toast.
2 - lunch or dinner will be a salad and the other will be high protein/low carbs with portion control.
3 - 6 small meals a day works well for me/ keeps the metabolism humming
4 - 30 minutes of cardio on elliptical or weight training on universal daily. (just need to replace light in exercise room)
5 - Tennis 2x weekly/ I will increase this as soon as I can afford to
6 - Food Journal
7 - New Clothes item to reward myself along the way (each time I lose 5 lbs)
8- Daily walking/park far away from buildings/stores/etc. and take the stairs instead of escalators and elevators
9- Check the blog daily and be true to myself
Lynne's Action Plan
ReplyDelete1. Food diary-doing at night
2. Exercise goal-workout lifting weights twice a week, sit-ups every night, 30 min. cardio 5 x a week, 2 group exercise classes per week usually spinning & group power (weight lifting)
3. Limits-no white flour, no added sugar, limited alcohol consumption
4. Giving up-white flour, speaking negatively about myself.
5. Ideas to stay full-water, Super Colon Cleanse (available at any drug store) expands in your intestine and then cleans you out, when you drink enough water.
6. Mental tricks-I like to have bad stuff, ie fattening food, in the house & not eat it. Makes me feel powerful.
7. Sabotage-all these dang birthdays, my husband 1/16 followed 4 days later by our son's. Also pre-set dinners/ banquets.
8. What feels good-someone saying "you look good" or fitting into old clothes.
9. Reward-Spring break