Fail...

Fail… that is all I can say about it. What started out as a really motivating challenge ended up being a big, fat fail. For the first 3 or 4 days I did EXCELLENT! Really pushed myself in my workouts, stuck to the shakes and the calorie count, but around day 4 or 5 I just lost it and never got it back. I lost and gained the same 3 lbs over the course of the past 10 days. I got busy and skipped workouts; I did not feel well so I skipped workouts, I needed to do "whatever" so I skipped workouts. I would get up every morning thinking “I will make a shake…” and would never do it. Always running late and never MAKING TIME. (there is the key…making time.) Life goes on and I daily failed to make my workouts and my weight loss a priority. I am very disappointed in myself. I really thought this little 10 day self challenge would really push me out of my rut…but sadly no. SO – what do I do now? Well first I quit beating myself up about it and quit feeling sorry for myself. It is what it is and I can’t change it. So I dust myself off and get back up on that horse and try again. I press on in my journey, only this time I will be SMART about it.

S = Specific goals
M = Measurable goals
A = Attainable goals
R = Realistic goals
T = Timely goals

I’m going to go “old school.” The tried and true practices that helped me have a consistent, successful weight loss last year. Not shakes, no quick fixes – Simple calories in/calories out. I will keep a food/workout journal so I can SEE what I’m putting in my mouth every day and not just guessing. (Thanks to MyFittnessPal I have this great little ap on my phone that will help me with that.)

The biggest and most difficult challenge for me will be my workouts. The food is an easy fix; workouts are where I am really struggling. I got out of the habit of exercising and it has been the biggest, most difficult struggle to get back into the habit. I think I’m going to have to do something drastic like workout for 30 consecutive days without fail. I get off work everyday and head home and out of nowhere there are a MILLION other things I’d rather do than workout. There’s always laundry to do, dishes to wash, rooms to clean and my worst enemy - myself. "I’m tired!" Ugh - that angers me the most because I KNOW if I workout I will have more energy yet for whatever reason I just don't do it. Those things will always be there. I have to wrap my mind around this reality and find the motivation and grit within myself to make it a priority and get back into a realistic exercise routine. I hate to get up early so AM workouts are unrealistic for me. I’m going to have to make it a priority above any and all things to workout as soon as I get home from work. It has to be done – it’s as simple as that. I’m the only one that can do it and am the only one who controls it. This is a journey towards health and wellness and I can not achieve either of those without exercise. So… here I go… Beginning Easter Sunday (04/24/2011) I will exercise EVERY DAY in some way – cardio, yoga, weights – I will make time for at least one of them for at least 30 minutes over the next 30 days.

I can do this…I will do this…I have to do this. No more excuses Deb…it’s time to show up or shut up!

MY OWN MOTIVATION

This is my personal 14 day challenge. I'm chosing to put this on my blog so I'll be held accountable to something more than just myself. By publishing this it's not just an idea in my head. It's more than just words on paper. I'm trusting that people will read it and check back in a couple of week to see if I succeed or fail. I'm challenging myself in hopes of digging in and finding the "grit" to push myself beyond my comfort zone and into the next phase of my weight loss journey. This is for me, but as always I hope in some small way it inspires you too. The problem: 1 lb fluctuation over the past 3 weeks/plateau and need motivation to get into my routine of consistent cardio workouts again plus amp up the calorie burn during those workouts. The goal: lose 10 lbs in 14 days beginning 04/10/2011 ending 04/24/2011 The plan: kick up my cardio workouts by using my cardio plans from the BL Resort and Jillian Michael’s Jump Start in SELF magazine 5 days a week – no less. Workouts must be a minimum of 45 minutes. I will also limit my caloric intake to no more than 1200 calories per day using protein shakes twice a day (with a banana and a tablespoon of peanut butter blended in or some healthy variations of fruit and veggies to help keep it from getting old and help make them more satisfying), eating a hearty balanced meal for lunch and enjoying one healthy snack or dessert each afternoon. All meals will be compiled of filling, fat-melting and metabolism boosting foods. How many calories do I burn a day to achieve this? 3500 calories burned = 1 lb of fat lost. 10 lbs x 3500 calories = 35,000 total that needs to be burned over the 14 day period. 35,000 / 14 days = 2500 calories need to be burned per day. My Resting Metabolic Rate is 1947 (which is the number of calories I burn on an average day w/o exercise). 2500 – 1947 = 553 . I need to burn approximately 553 additional calories per day. RMR 1947 + EXERCISE 553 – CALORIC INTAKE 1200 = 1300 CALORIE BURN PER DAY x 14 DAYS = 18,200 CALORIES BURNED / 3500 CALORIES = 5.2 lbs per week x 2 weeks = 10.4 lbs What workouts will I do to achieve this?

HARDCORE CARDIO BABY!!!

• Elliptical / Stair stepper combo


• Treadmill walk / jog combo


• Bike / Jump rope combo


• Treading


• Mountian

All workouts are 45 minutes long and are designed to maximize the calorie burn per workout. If you are interested I'll be happy to share my fat burning cardio workouts via email (too much to type in one blog).

So.... here I go ;o) Stay tuned....