Tuesday, May 21, 2013

Plans...

Okay, here they are - menus for the week, workouts for the month and a water tracker (b/c I NEVER seem to drink enough water!)...

The food in my meal plan is by no means the healthiest choice out there, but it's what I can do right now, where I am.  As I progress, then hopefully, I will start craving less cheeseburgers and more green stuff.  My goal this month is to stop eating out at the drop of a hat.  By keeping portion sizes under control, planning meals, and drinking lots of water, I will be taking the right <baby> steps toward a healthier lifestyle.  It's not a diet, it's not a diet, it's not a diet....



DAY/MEAL
FOOD
BEVERAGE
Tuesday


Breakfast
FF yogurt, Bare Naked Fit granola, strawberries
Coffee
Snack
Nature Valley Sweet & Salty Cashew Bar
Water
Lunch
Ham Sandwich w/lite mayo & mustard on wheat, Sun chips, & water
Water
Snack
Nabisco 100 calorie snack
Water
Dinner
Chicken enchiladas w/ green chili on shredded lettuce w/ tomato, FF Shredded cheddar, & LF sour cream
Decaf iced tea



Wednesday


Breakfast
Total Raisin Bran cereal w/ 2% milk plus strawberries
Coffee
Snack
Celery w/ peanut butter
Water
Lunch
Leftovers from Tuesday dinner
Water
Snack
Homemade Trail mix
Water
Dinner
Honey-mustard pretzel-coated chicken breast w/spinach & strawberry salad plus walnuts and raspberry-vinaigrette dressing
Decaf iced tea



Thursday


Breakfast
Turkey Sausage & 2% cheese on English Muffin
Coffee
Snack
Fuji apple w/ sharp cheddar slices
Water
Lunch
Ham Sandwich w/lite mayo & mustard on wheat, Sun chips, & water
Water
Snack
Nature Valley Sweet & Salty Cashew Bar
Water
Dinner
Spaghetti & meat sauce w/ spinach strawberry salad & 1 slice whole wheat garlic bread
Decaf iced tea



Friday


Breakfast
Total Raisin Bran cereal w/ 2% milk plus strawberries
Coffee
Snack
Nabisco 100 calorie snack
Water
Lunch
Leftovers from Thursday dinner
Water
Snack
Celery w/ peanut butter
Water
Dinner
Taco Pasta Salad - Veggie Pasta & taco-seasoned ground beef w/ salsa/sour cream mixture & FF Shredded cheddar
Decaf iced tea



Saturday


Breakfast
Turkey Bacon & 2% cheese on English Muffin
Coffee
Snack
Homemade Trail mix
Water
Lunch
Tuna salad (tuna, lt mayo, mustard, relish) on wheat w/ Sun chips
Water
Snack
Fuji apple w/ sharp cheddar slices
Water
Dinner
Grilled Chicken breast, Jasmine rice w/ steamed broccoli
Decaf iced tea




FREE DAY – NO PREPLANNED MEALS



TRAINING
I've been kicking this exercise thing around for a while now and I'm hoping that I've come up with a good plan that will keep me motivated and not bored.  I've decided that on 

Mondays I'm going to do some type of outdoor activity - doesn't have to be strenuous, it just needs to get me moving outdoors.  I'm thinking hiking, biking, geocaching with friends, etc.  

Tuesdays and Thursdays will simply be walking at least 8,000 steps during the day - time's up when I go to bed.

Wednesdays and Fridays I'll be using the brand-spanking-new treadmill (ProForm Performance 400c on sale at Sports Authority).

Saturdays get a little change-up with the xbox workouts. 

Here's what the schedule looks like... (I actually have a spreadsheet with these, plus a section for notes, but it doesn't paste well into the ol' blog - maybe I'll have to figure out attachments).

Weeks 1 & 2
Mondays - Pick a fun outdoor activity
Tuesdays - Do at least 8,000 steps (using FitBit to track)
Wednesdays - Treadmill for 20 minutes @ 2.5 mph minimum
Thursdays - Do at least 8,000 steps (using FitBit to track)
Fridays - Treadmill for 20 minutes @2.5 mph minimum
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved - I like the kickboxing 

Weeks 3 & 4 (Bumpin' it up a bit!)

Mondays - Pick a fun outdoor activity
Tuesdays - Do at least 10,000 steps (using FitBit to track)
Wednesdays - Treadmill for 30 minutes @ 3.0 mph minimum
Thursdays - Do at least 10,000 steps (using FitBit to track)
Fridays - Treadmill for 30 minutes @3.0 mph minimum
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved or Kinect Adventures

WATER
Finally, water.  Water is huge for me, especially here in CO.  It's nearly impossible for the body perform the chemical reaction of burning fat without water.  If I'm in a constant state of dehydration, then I'm thinking my body will struggle to burn anything and a lot of my effort will be wasted.  Well, I don't want that, now do I?

Water goal is at least 80 oz./day
I'm printing this and crossing off each 8 oz. as I go thru my week. (I like checking off stuff!! Feels like accomplishment or something.)

TOTAL
Monday 8 8 8 8 8 8 8 8 8 8  ______
Tuesday 8 8 8 8 8 8 8 8 8 8  ______
Wednesday 8 8 8 8 8 8 8 8 8 8  ______
Thursday 8 8 8 8 8 8 8 8 8 8  ______
Friday 8 8 8 8 8 8 8 8 8 8  ______
Saturday 8 8 8 8 8 8 8 8 8 8  ______
Sunday 8 8 8 8 8 8 8 8 8 8  ______


So, what kinds of things have you found that work for you?  Are you just starting out with this whole fitness thing, or have you met your goals and like to hang out in the maintenance phase?  How do you stick to your plans when life gets in the way of weight loss?

No comments:

Post a Comment

Related Posts Plugin for WordPress, Blogger...