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What a crazy week #4 was

Weekly update 1/29/12

Hope everyone had a great week!  This week I passed the one year anniversary of the day I decided to lose the weight I had carried for so long.  Lose is really the wrong word, as it implies you will want to find what ever had been lost, so I should really say banished, exiled or get rid of.  

I also found that for myself, it looks like four weeks of the same routine is the part where it gets boring, so this morning I have switched up my routine and starting Monday I will roll out the new one.  In a nut shell I will be doing full body plyo and core, along with C25K runs on Monday, Wednesday and Friday.  Tuesday will be Push/Plyo/Cardio, Thursday will be Pull/Plyo/Cardio and Saturday will be Legs/Abs/Cardio.

It was also nice to catch up with family this past week, unfortunately under the worst type of scenario.  My cousin passed away after fighting a battle with cancer.  He was loved by all and it brought back some memories that reminded me that we all have a purpose to serve during our lives and the lucky ones are the ones that get to do that day in and day out!  As you live your life don't limit yourself to painting an 8x10 piece of artwork when you have an entire canvas available to you. 

Now on to the details of the week:

Diet
Between calorie goal of 1500 and 1760  - 7 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 16% / 15% goal
Fat Macro 42% / 40% goal
Protein Macro 42% / 45% goal

Exercise 
Strength/Cardio routine - 6 out of 6 days
Minutes working out for the week - 404 / 270 goal
Calories burned for the week - 5176 / 3500 goal
C25K - Week 4 Completed, will be doing this week again to work on speed
Saturday Challenge Last Week - 3.5 miles in 50:10 minutes
Saturday Challenge This Week - 3.5 miles in 49:30 minutes

Weight Loss
This week = -2 pounds (would be 3.5 if my check-ins were on Sunday mornings, lol)
Month to date = -10.5 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -555.5 pounds
Since finally being sick of my weight January 2011 = -84.5 pounds

Positives for the week
Had a well balanced menu for the week
Realized some of the 2xl shirts bought before xmas are now a little to big, but it is different from designer to designer
Macros were very good this week, back through induction and lots of energy.
Great dinner with a person I felt like I had known forever, but was really meeting for the first time
Completed 2 of 4 goals at work this week
Started the process of cleaning/organizing my storage room in the basement 

Things to learn from for the week
Sodium is still my enemy, need to watch it better and choose wisely
There are two sides to every story, seek them both out before making a conclusion
The gym is a different place when you have earbuds in place and the music jamming.
Be prepared to hear conversations about the most incredible stuff when two women get together next to one another on treadmills
Most important, it is a great idea to charge you ipod every night
If you are too lazy to check the battery that is left, you will be subjected to the entry above

This weeks low cal/low carb recipe tip
Following the theme of Italian food, I came up with a Chicken Parmigiana.  It is slightly deconstructed, but unbelievably tasty.

Here is the difference between my version and one I found on food.com website

Mine - 305cals 46g of Protein, 10g of Fat, 7g of Carbs, 1g of Fiber, 3g of Sugar
Food.com's - 388cals 36g of Protein, 17g of Fat, 20g of Carbs, 2g of Fiber, 7g of Sugar
 
  • Boneless, Skinless Chicken Breasts, 24 oz (112g)
  • Pepperidge Farm Baked Naturals - Sesame Sticks, Toasted Sesame With A Touch of Garlic, 6 Sticks
  • Great Value - 100% Parmesan Grated Cheese, 4 Tbsp
  • Kraft Natural Shredded Cheese - Mozzarella 2% Milk Reduced Fat, 3/4 cup
  • Garlic Powder, 1 tsp
  • Onion Powder, 1 tsp
  • Black Pepper, 1 tsp
  • Tomato - Raw, 2 cup diced
  • Garlic - Raw, 1 clove diced
  • Fresh Basil, 10 leaves finely chopped
  • Red Pepper flakes, 1 tbsp
  • Alessi - Balsamic Vinegar, 2 Tbsp.
  • Pam - Butter Flavor, 10 second spray
  1. Pound out 6oz of chicken to 1/4" thickness
  2. Combine sesame sticks, parmesan cheese, garlic powder, onion powder & pepper in food processor and grind until fine
  3. Preheat oven to 350, and prepare baking dish by spraying with Pam, 2 sprays
  4. Heat frying pan on Med high heat and add 3 sprays of Pam
  5. Lightly bread chicken in mixture and fry until browned on each side, then transfer to baking dish
  6. Cover baking dish with foil and bake in oven for 20 to 25 minutes 
  7. In the same pan you browned the chicken, add one spray of Pam and then add the garlic and brown
  8. Add the tomato, basil, red pepper flakes and vinegar and reduce the mixture until it becomes thick
  9. Remove the foil from the chicken and add 1/4th of the cheese to each breast, cook until melted
  10. Place 1/4th of the tomato mixture on a plate and then place a chicken breast on that
  11. Add the side of your choice for a great meal
Quote for this week
Once we accept our limits, we go beyond them.

Goals for this week
Complete Week 4 of C25k again and improve my time
Try one new recipe
Reach my diet and exercise goals
Finish specs for a HR tracking application at work and complete automation of forms
Update my plan of attack at work
Go out to lunch or dinner with SIL, whose birthday was this week
Try to schedule a day to payback a new friend for a great dinner prior to christmas
Make a kick ass version of my Turkey Chili so I win the cookoff on my birthday Saturday
Rearrange/clean out storage room in basement

3 weeks into the new year

Weekly update 1/22/12

Hope everyone had a great week!  I learned a lot this week in regards to nutrition and how our bodies work with regards to energy consumption.  It is very important to listen to your body, it will tell you if you are not giving it the fuel it needs to function properly. These signs come in various forms but it is important to realize your base needs to survive and then work from there with calories in vs. calorie outs.
My monthly measurements also fell in this week and I have lost another 8" combined!

Diet
Between calorie goal of 1500 and 1760  - 7 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 13% / 15% goal
Fat Macro 42% / 40% goal
Protein Macro 45% / 45% goal

Exercise 
Strength/Cardio routine - 6 out of 6 days
Minutes working out for the week - 348 / 270 goal
Calories burned for the week - 4835 / 3500 goal
C25K - Week 3 Completed
Saturday Challenge Last Week - 3.5 miles in 50 minutes
Saturday Challenge This Week - 3.5 miles in 50 minutes

Weight Loss
This week = -1.5 pounds
Month to date = -8.5 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -53.5 pounds
Since finally being sick of my weight January 2011 = -82.5 pounds

Positives for the week
Lost 8" from December 20th.  Both chest and waist reduced!
Macros were very good this week, almost spot on
Dinner with my Best Friend, then night out with him and his fiancee, my fitness bff
Completed 3 of 3 goals at work this week
Entered a chili cookoff that is being held on my birthday, February 4th
Now have a treadmill so morning cardio will be added to the mix
Cleaned/organized the pantry 

Things to learn from for the week
Sodium is still my enemy, need to watch it better and choose wisely
Don't be the person that bitches about not hearing from someone, pickup the phone and call them
Sugar free jello is not the best thing ever invented
Need to track my projects at work better
I am not a person who can exercise watching a DVD, I will watch them to learn new stuff for the gym though 

This weeks low cal/low carb recipe tip
Following last weeks theme of Italian food, I found a healthy italian sausage this week.  It is made by Alfresco and is a Sweet Italian style chicken sausage.

Here is the difference between a Johnsonville link and the Alfresco link:

Alfresco link - 130cals 15g of Protein, 7g of Fat, 1g of Carbs, 1g of Sugar
Johnsonville link - 260cals 14g of Protein, 21g of Fat, 3g of Carbs, 2g of Sugar

Sausage and peppers

4 links of Alfresco Sweet Italian chicken sausage, sliced
1/2 of a medium onion, sliced
1 red pepper, sliced
1 green pepper, sliced
1oz mild pepper rings
1 clove of garlic, minced

Saute the onion and peppers until tender
Add the sliced sausage and cook until heated through

Quote for this week
Have patience with all things, but most importantly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them — every day begin the task anew.

Goals for this week
Complete Week 4 of C25k
Try one new recipe
Reach my diet and exercise goals
Finish specs for a HR tracking application at work
Update my plan of attack at work
Go out to lunch or dinner with a friend(s) and/or relative(s)
Rearrange/clean out spare room in basement
Try to do 30 minutes on treadmill each morning

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!



Motivated to reach goals

Something people have asked me quite often is how I keep my motivation strong.

One part of this is reading success stories on the message board and seeing the day to day victories of my MFP friends!  The weight loss, diaries under goal, awesome days with macro's and exercise logged are great for strapping on those gym shoes or passing on that second helping at dinner.

But here is my little secret for maintaining a high level of motivation:

SPREAD THE WORD -  I find that if I keep telling my family & friends how good my lifestyle changes & exercise routine are, and tell them about my progress; it increases my commitment to my goals.

Don't be a fraid to share your goals and the actions you are taking to reach those goals, you might be suprised just how much it might help you in the long run! 

 

 

Motivation fever is running high!

Hope everyone had a kick ass week!  I was so proud and motivated by the actions/results of all my MFP friends this past week!  The NSV's, weight losses and epic burns pushed me to do my best all week!  Another part that is just important is the support I receive from family and friends through the week via facebook and at work.
 
I struggled this week about including/acknowleding the work I did on myself from February to September of last year.  I have decided to include it here in my blog as a reminder of the fact that there are no quick fixes on this journey.
 
Here is my update that covers 1/8 through 1/14 
 
Diet
At or under daily calorie goal of 1760  - 7 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 17% / 15% goal
Fat Macro 37% / 40% goal
Protein Macro 46% / 45% goal

Exercise 
Strength/Cardio routine - 6 out of 6 days
Minutes working out for the week - 375 / 270 goal
Calories burned for the week - 5277 / 3500 goal
C25K - Week 2 Completed
Saturday Challenge Last Week - 3.5 miles in 52 minutes
Saturday Challenge This Week - 3.5 miles in 50 minutes

Weight Loss
This week = -5 pounds
Month to date = -7 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -52 pounds
Since finally being sick of my weight January 2011 = -81 pounds

Positives for the week
  • Received results of my checkup from Dr. - Cholesterol at 203 down from 286, BP at 124/82 down from 142/96 at my visit on 9/26/11
  • Almost a perfect blend on my macro's
  • Reduced sodium intake by 1/3
  • Had a great dinner/conversation with my oldest niece
  • Had dinner with friends Friday night and an old friend who was in town on Saturday night
  • Cut 2 minutes off of my Saturday challenge
  • Completed 2 of 3 goals at work this week
  • Donated $50 of knit hats/mittens to my old elementary school
  • Bought a new pair of jeans, 46's were still loose, so returned for 44's which are a little snug.  Not making a return trip to the store, they should fit better in the next couple of weeks

Things to learn from for the week
  • Sodium is still my enemy, need to watch it better and choose wisely
  • Variety is key, mix some things up
  • Need to do a better job of staying on schedule
  • Control your destiny at work, people don't like change, but show them what change can do for them and then you will both be on the same page

This weeks low cal/low carb recipe tip
I modified an old favarite of mine (thanks to an assist from DCJackson50) to make it enjoyable without pasta, it is an easy to make meal that just needs to simmer for 60 minutes or so to develop a great flavor profile.
 
        Chicken Cacciatore Stew
  • 18oz of boneless,skinless chicken breast
  • 2 Tbsp italian seasoning 
  • 1 Tbsp crushed red pepper flakes
  • 8oz package presliced mushrooms
  • 8oz onion, 1/2" dice
  • 1 clove garlic, fine dice
  • 3oz white wine - I use a chardonnay
  • 14.5oz can Hunt's dice tomatoes - No Salt Added Style
  • 1 packet Swanson Flavor boost - Vegetable
  • 6oz can tomato juice
  • 1 package baby spinach - approximately 5 cups
  1. I use a 5 quart pot for this recipe so I only have one pot to clean.  Place pot over medium high heat and Spray pan with a little no cal cooking spray
  2. Dice chicken into bite size pieces and add to hot pan 
  3. Sprinkle Italian seasoning and red pepper flakes over chicken until well browned, then remove from pan
  4. Spray pan with a little additional no cal cooking spray
  5. Add garlic and onion and saute until tender
  6. Add the mushrooms and saute until nicely browned
  7. You will now use the wine to deglaze the pan and release all of those tasty morsels
  8. At this point I add the flavor boost, tomato juice and diced tomatoes.  Mix well and then add the chicken back to the pot.
  9. Bring to a slight boild and then reduce to a simmer
  10. Add the spinach in batches, placing a cover over the pan each time to allow the spinach to wilt down
  11. Simmer for 45-60 minutes
This recipe will make make either of the following serving sizes:

3 servings at 6oz of chicken - 282 calories 36 protein, 1 fat, 14 carbs, 2 fiber, 4 sugar
4 servings at 4.5oz of chicken -  217 calories 27 protein, 1 fat, 10 carbs, 2 fiber, 4 sugar

Quote for this week
Values are like fingerprints. Nobody’s are the same, but you leave ‘em all over everything you do.

Goals for this week
  • Complete Week 3 of C25k
  • Try one new recipe
  • Reach my diet and exercise goals
  • Finish customer service/Quality Control tracking application at work
  • Update my plan of attack at work
  • Go out to lunch or dinner with a friend(s) and/or relative(s)
  • Rearrange/clean out pantry in kitchen
  • Try to do a 30 minute Bob Harper DVD each morning after I get up
  • The 20th is my 3rd measurement day since joining the gym
  • At least one pay it forward moment

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!


Week 1 of the new year is in the books

Well, the holiday crept into this week, so it wasn't a normal week.  So Lets see how I did!
Diet
Under daily calorie goal  - 7 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 14% / 15% goal
Fat Macro 34% / 40% goal
Protein Macro 52% / 45% goal

Exercise 
Strength/Cardio routine - 6 out of 6 days
Calories burned for the week - 3948 / 3500 goal
C25K - Week 1 Completed
Saturday Challenge - 3.5 miles in 52 minutes

Weight Loss
Month to date - -2 pounds / -12 pounds goal

Positives for the week
  • Was able to go a little further than I expected wogging (walk/jog) on Saturday and still felt good
  • Eased right back into the low carb menu plan, avg 40g net carbs
  • Met some friends to watch the UofM football game 
  • Contact with my cousin to run 5k with her and her daughter on May 20th
  • Signed up for Warrior Dash on July 29th
  • Completed 3 of 4 goals at work this week
Things to learn from for the week
  • Sodium is my enemy, high intake on Thursday was evident on Friday
  • Need to read labels a little better
  • There is nothing wrong with eating out, just make good decisions
  • Need to do a better job of staying on schedule
  • When you know your pants are getting baggy, tighten your belt all the way.  Otherwise they will fall down while walking.
This weeks low cal/low carb recipe tip
I saw a friend of mine mention this in one of his posts and figured I would try to see if it worked.  Not exactly like the real thing, but very close!
4 of Mine - 170cal 23pro/8fat/3carb vs. 4 from Farm Rich - 360cal 16pro/18fat/28carb 

       Breaded Mozzarella Cheese Sticks - makes 4
  • 2 - Fit & Active light string cheese mozzarella cheese sticks
  • 1/4 oz old fashioned pork rinds, ground in food processor
  • 1 tsp Italian seasoning
  • 1/4 tsp Garlic and onion powder, optional
  • 1/4 container of egg beaters individual cup
  • Pam cooking spray
  1. Cut cheese sticks in half and soak in egg
  2. Combine ground pork rinds and seasonings in small zip lock bag then pour onto a paper plate
  3. Heat pan to medium high and spray with Pam
  4. Remove cheese stick from egg and roll in crumb mixture, repeat with remaining sticks
  5. Place in pan and spray with Pam, turning on all four sides until crisp/brown
  6. Dip in Bolthouse Classic Ranch Yogurt Dressing, or your favorite sauce and enjoy!
Quote for this week
Know your limits, but never stop trying to exceed them

Goals for this week
  • Inspired by the Pig & Rabbit, make one kind gesture to a stranger, time to pay it forward
  • Complete Week 2 of C25k
  • Try one new recipe
  • Reach my diet and exercise goals
  • Finish sales forecast application at work
  • Go out to lunch or dinner with a friend(s)
  • Go out to lunch or dinner with a relative(s)
  • Rearrange storage closet in spare bedroom
How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will be sure to check in with you during the week to see how things are going!






New Year, New Routine

 

I have received a few messages asking me about my exercise routine and how/why I am doing what I do, so I thought a blog would be a good way to explain it.

 Some of my first friends on MFP - Jhardenbergh, Proudmomoftwo, Kristarablue, Groomchick, GorillaNJ, Jttaylor99, Dcjackson50 & Carolinamomma - were instrumental in providing guidance and support to get me started.  The common message I learned from people that have been successful on their journey is that when you build a healthy, balanced lifestyle, the weight loss will come.

I also had the opportunity to work with Peter Nielsen, host of Peter’s Priciples, who provided me with a blueprint on changing my lifestyle.  Most importantly he provided a resource that validated or debunked much of the information I was taking in.

I have not achieved my end goal yet, but for the FIRST time in my life, I feel that I have learned what is needed to reach my end goal.  Diet and exercise are so critical and unless you are 100% honest with yourself and push yourself within your physical limits, you will spend more time being frustrated than focusing on building a better lifestyle.  

As for the exercise portion of my journey, from April to September of 2011 my exercise consisted of walking and riding my bike.  During that period I was able to build up my endurance from a walk around the block to 30 minute bike rides at a gentle pace.

After joining MFP in October I found that I was ready to step up my exercise and joined a gym on October 16th.  I had heard from several people that it would be good to get a trainer to help put a plan together and hold me accountable so I looked for a deal that included training sessions with a membership.

I was honest with the manager about my goals and he set me up with a female trainer who did a great job of easing me into a routine and pushing me just enough.  After four weeks I had pretty much built a habit of going into the gym 3 days a week.  One of the most important things I did during those first four weeks was purchase a HRM.  I went with a polar FT4, and now I wished I had bought a FT60, due to some of the features.  The HRM is key to knowing what you are really burning and also knowing how hard you need to go.

At the end of the 4 weeks I had 1 session remaining and she handed me off to a friend of hers, who was also a trainer at the gym.  He worked the shift that I normally worked out during and was impressed by my effort.

He worked on getting me to push myself harder with a mixture of cross fit training, strength training and anaerobic exercises.  His big push, which I had learned from Peter Nielsen’s blue print, was to start building muscle, or as they call it the calorie furnace.  He pushed me hard and while the weight loss wasn’t always there the strength improvements and inches lost provided motivation.

I had the last week of the year off and as a xmas gift, he provided a week long boot camp, that I dubbed “Vacation Carnage”.  This was a two hour workout that pushed me harder than I have ever been pushed, an extreme strength training program, a 20 mile cycle ride in 60 minutes and then 15 minutes of HIIT on the elliptical.  I was able to finish it and the end result was that I now know I am capable of doing anything I put the effort into doing.  It was by far the best xmas gift of the year!

So at the end of the last session we discussed what I would need to do moving forward and we decided on a modified version of the vacation carnage routine.  I also wanted to start the C25K program with a goal of running a 5k in May of this year.

So for the first quarter of 2012 this is my fitness routine (well with adjustments to individual exercises every 3 or 4 weeks) , strength exercises are alternated with a plyo exercise to maximize the circuits.

 

DAY 1 Chest Focus  

Body Part Exercise Name Rest Time Reps Sets

Chest Barbell Wide Grip Decline Bench Press 60 Sec. 8 4

Chest Barbell Incline Bench Press 60 Sec. 8 4

Chest Cable Cross Over 60 Sec. 8 4

Chest Dumbbell Decline Fly 60 Sec. 8 4

Chest Bench Press Machine 60 Sec. 8 4

Cardio Elliptical - 60 Sec Run / 30 Sec Walk 15 minutes Total  

Cardio Cycling - 5 min @ 90 RPM / 1 Min @ 80 RPM 18 Minutes Total  

   

DAY 2 Pull (Back/Biceps/Traps)  

Body Part Exercise Name Rest Time Reps Sets

Back Pullups 60 Sec. 8 4

Back Barbell Bent Over Row 60 Sec. 8 4

Biceps EZ-Bar Curl 60 Sec. 8 4

Biceps Hammer Curls with Rope 60 Sec. 8 4

Shoulders Smith Machine Shrug 60 Sec. 8 4

Back Middle Back Shrug 60 Sec. 8 4

Forearms Reverse Barbell Curl 60 Sec. 8 4

Cardio C25K Program  

   

DAY 3 Legs + Abs Focus  

Body Part Exercise Name Rest Time Reps Sets

Upper Legs Barbell Full Squat 120 Sec. 8 4

Upper Legs Leg Extensions 60 Sec. 8 4

Upper Legs Sumo Deadlift 60 Sec. 8 4

Upper Legs Glute-Ham Raise 60 Sec. 8 4

Upper Legs Seated Leg Curl 60 Sec. 8 4

Lower Legs Seated Calf Raise 60 Sec. 8 4

Lower Legs Standing Dumbbell Calf Raise 60 Sec. 8 4

Abs Hanging Leg Raise 10 Sec. 8 4

Abs Dumbbell Side Bend 60 Sec. 8 4

Abs Ab Rollout on Knees 10 Sec. 8 4

Abs Cable Seated Crunch 60 Sec. 8 4

   

DAY 4 Push (Chest/Triceps/Shoulders)  

Body Part Exercise Name Rest Time Reps Sets

Chest Barbell Bench Press 60 Sec. 8 4

Chest Machine Fly 60 Sec. 8 4

Triceps Dip 60 Sec. 8 4

Triceps Dumbbell Lying Supine Two Arm Triceps Extension 60 Sec. 8 4

Shoulders Standing Military Press 60 Sec. 8 4

Shoulders Machine Shoulder Press 60 Sec. 8 4

Cardio C25K Program  

   

DAY 5 Full-Body Plyometric + Abs  

Body Part Exercise Name Rest Time Reps Sets

Back Climbers Chin Up 60 Sec. 8 4

Upper Legs Dumbbell Jump Squat 60 Sec. 8 4

Upper Legs Barbell Deadlift 60 Sec. 8 4

Shoulders Clean and Jerk 60 Sec. 8 4

Chest Plyometric Step Push Up + Clap 60 Sec. 8 4

Abs Torsonator Twist 60 Sec. 8 4

Abs Side Bridge 60 Sec. 8 4

Abs Bridge 60 Sec. 8 4

Cardio Elliptical - 60 Sec Run / 30 Sec Walk 15 minutes Total  

Cardio Cycling - 5 min @ 90 RPM / 1 Min @ 80 RPM 18 Minutes Total  

   

DAY 6 5k Training  

Body Part Exercise Name  

Cardio C25K Program  

   

DAY 7 Rest Day  

 


The year ahead

I’ve been working on my 2012 goals for the last week, a process that looks a lot like doing a five-year plan for a business.

I started by reflecting on my 2011 goals and how I did achieving them and by consciously calling to mind what makes me happy so I can look for ways to bring more of that into my life.  I found that the following items are what makes me tick:

Career
My work is challenging, interesting and rewarding.
I like what I do, and I like and respect my colleagues.
I feel the work I do matters. I contribute to something that makes a difference and my efforts are appreciated.
I work with people I enjoy professionally and personally. We value and respect each other, and there’s warmth between people.
I learn new things and have the opportunity to bring new ideas and skills into my work.
I am recognized for my contributions, through good pay, praise and involvement in important projects.
I have a good work/life balance. I enjoy my work, but it doesn’t dominate my life.

Personal
I live in a great place, its vibrant with much to do, rich cultural life and convenient shopping.
I eat well and love to cook, I enjoy great restaurants, and as much as possible, I only spend money on dining that brings me joy.
I keep learning and attend conferences and seminars, read books and seek out people who are on a similar path to help me stay intellectually stimulated.
I make time for things that make me feel good: music, cooking, writing.
I am trying to achieve better health, since joining MFP in October and making changes to my lifestyle I have lost 45 pounds and over 24".

Relationships
I have a close, rewarding relationship with my parents, my siblings and their kids. I invest time in making sure they know I value them, even if I don’t see them often.
I have close friendships that are a priority in my life. I spend time with smart, interesting, positive people who make me laugh and who inspire me. They enrich my life. They are positive people who inspire and uplift me.

Based on those items, I built my goals for 2012:
 
Professional Goals
1) Optimize my time more (I’m not a morning person & I need to plan my days better)
2) Focus on quality over quantity
3) Courage. Fear the unknown less. (Trust God more)
4) Personal Productivity & overall life organization
5) Become more active in at least 2 charity orginizations
6) Take my chimmichuri product to market
7) Plan, plan, plan.

Personal Goals
1) Using my time better in down time (ie particularly Saturday and Sunday, but all of it)
2) Working on stuff that matters & has meaning.
3) Health and nutrition matters. (continue to learn how to live healthier)  The key part of this is to reach my goal of 150 pounds loss by September 30th.  This will be accomplished by setting smaller goals to target each month that will build upon the 45 pounds I have lost since October:
  • 2/1/12 - 57 lost
  • 3/1/12 - 69 lost  
  • 4/1/12 - 81 lost
  • 5/1/12 - 93 lost
  • 6/1/12 - 105 lost
  • 7/1/12 - 117 lost
  • 8/1/12 - 129 lost
  • 9/1/12 - 140  lost
  • 10/1/12 - 150 lost
4) Complete the C25K program and run a 5k on May 20th
5) Commit to going to the gym at least 5 days a week
6) Join an adult hockey league in the fall
7) Spend one-on-one time with each sibling and close friends at least once a month
8) Look for classes, training, and certification opportunities in the upcoming year.
9) Maintain blog: a minimum of 1 posts per week.
10) Play hard & have fun

I’m hoping to post this in a prominent place or two and hold myself accountable to this weekly (or at least monthly)…

I hope this is a nudge for other people to at least start writing down and tackling their goals for the upcoming year.
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