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Introduction Text F... is for Funky, thrillingly original E... is for Energetic, an indefatigable spirit A... is for Affectionate, radiating warmth and tenderness R... is for Relaxing, we put people at ease L... is for Lovable, to know us is to love us E... is for Endearing, irresistibly likeable S... is for Savvy, skilled with know-how S... is for Sharp, always observant F...is for Fantastic, just superb U...is for Unflappable, nothing keeps us down C...is for Calm, our presence is comforting H...is for Heady, being with you is intoxicating S...is for Skillful, ever up to the task I...is for Inquisitive, a seeker of answers A...is for Abilities, of which we have many S...is for Selfless, placing others before self 2015 Winter 5% Challenge Commitment: Lose between 10 - 15 pounds ********See action plan below*********** %%%%%%%%%%%%%%%%%%%%%%%% Words that keeps me going ...... "If it is to be, it is up to me." **************************************** "I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny." **************************************** �I can't change the direction of the wind, but I can adjust my sails to always reach my destination.� Jimmy Dean **************************************** We can't change the cards we're dealt, only how we play the hand." - Randy Pausch **************************************** "Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." Mark Victor Hansen **************************************** "Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." Michael Jordan %%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% **********Challenge commitment************* Lose between 10 - 15 pounds by the end of the 10 week challenge PROGRESS TRACKER************* Start Date: January 1, 2014 Area,,,,...Start......Current......Loss BMI:.......39.4..........39.4.......0.0 B/Fat:......45.0%........45.0% .......0.0% Waist:.....43.0..........43.0........0.0 Weight:... 236.0 ....200.0....36.0 lbs Fitness Test: First Quarter (Done Jan 12) Push ups ... (on knees) 30/min Crunches ... 33/min Squats .... 35/min 1 mile run/ walk(walk) 16 min Step Test (3 min) ... (Heart Rate) 78 BPM **************REWARDS*************** #1 = 05 lbs ... Flowers #2 = 10 lbs ... Pedicure #3 = 15 lbs ... Manicure #4 = 20 lbs ... New Hairdo #5 = 25 lbs ... New pants ***************************************** #6 = 30 lbs ... New shirt #7 = 35 lbs ... New pair of shoes #8 = 40 lbs ... New bra #9 = 45 lbs ... Celebratory night out #10 = 50 lbs ... bracelet ***************************************** #11 = 55 lbs ... Lingerie #12 = 60 lbs ... Iphone #13 = 65 lbs ... Victoria Secret bra and panties! #14 = 70 lbs ... New fitness gadget - HRM, Pedo, Dvd #15 = 75 lbs ... That little black/red dress ***************************************** #16 = 80 lbs ... New bathing suit #17 = 85 lbs ... New Watch #18 = 90 lbs ... A day retreat to one of my favorite fun spots #19 = 95 lbs Weekend getaway #20 = 100 lbs ... (final Goal) ... new clothes in my new, smaller size!

Long Term: Achieve and maintain: 1. BMI = 20 - 25 2. Body Fat = 21 - 25% 3. Waist ... less than 35 in 4. Weight ... 145 - 150 lbs *********************** Weekly: 1. Plan/prepare weekly meals and exercise 3. Do at least 300 min of fitness activities *********************** Daily: 1. Practice portion control 2. Drink at least 8 cups of water 3. Track nutrition and workout.

My Program: NUTRITION: 1. Eat between 1200 and 1550 calories daily 2. Eat no starchy/simple carbs after 4pm.(fibrous and protein only after this time) 3. Break daily nutrient intake in the ratio - Carbs ... 40% - 45%, Pro 35% - 40% and Fat 20% - 25% *********************** FITNESS: Cardio: 6 days/week divided as listed below - 1. HIIT(20 - 30 min) x 3/wk 2. LISS (45 - 60 min) x 3/wk Strength Training: Total Body (40 - 60 min) x 3/wk *********************** Motivation: 1. Read at least one motivational article daily 2. Reward myself for goals met





Add a Link Jen NJ ... EST ASPIRE & INSPIRE JUNE BSG ... RAPID RUNNERS The man who moves a mountain begins by carrying away small stones. Confucius
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