Goals week 2:
Goal 1: lose weight every week
Weight January 14th: 79.7 kg / 175.7 lbs.
Result: -0.8 kg / -1.7 lbs
Goal 2: stay within WW points
Weight Watchers daily points: 29
Free points: 42
Earned active points: 12
Monday: 27 points
Tuesday: 28 points
Wednesday: 35 points (due to high points dinner)
Thursday: 29 points
Friday: 28 points
Saturday: 39,5 points (due to red wine and some chips)
Sunday: 32,5 points (due to some chocolate)
Remaining free points: 22
Used active points: 0
Goal 3: work-out 5 times a week
This one I didn’t reach this week, only two times.
Monday: Matt Roberts Bikini program, week 1, training 1
Friday: Run 5K in 35:09
Extra goal week 2:
This will be the same for the next 6 weeks. My goal is to read a chapter of Beck’s Diet Solution everyday and do the tasks for that day.
Did read my chapter and do my tasks every day.
Today I’m not feeling well. Got up this morning with a cold, my head was baning, my muscles were sore so I decided to take a day of rest and hopefully feel better tomorrow. I already decided I skip the gym tomorrow because I think I’m not 100% fit tomorrow. If I feel better I will do a home workout.
I haven’t done much this weekend, wasn’t feeling to well yesterday either. Watched a few of my favourite tv shows, last night we watched a movie together “Mystic River” with Sean Penn, Kevin Bacon and Tim Robbins. Saw it once before but it’s still a good movie.
Beck’s Diet Solution:
Day 8: Create time and energy
This is about looking at your daily schedule and create time for your weight loss journey and chose priorities if you have to. I didn’t have to do much with this because my weight loss is already a priority. The thought behind it is if you have a kind of a daily planning losing weight will be easier. One of the things recommended is making a meal plan but I’m already doing that ever since I started living on my own 15 years ago. So no big changes for me after reading this chapter. To give you an idea how an ordinary work day of mine looks:
5.45 am: get up, eat breakfast, get dressed, let Roussy out for a walk
7.00 am: leave for work
7.30 am: work till 4 pm
4.00 pm: drive home or to the gym, work out till 5.30 or 6.00 pm
5.30 pm: make dinner, eat dinner, little housekeeping stuff, read my Beck’s book, let Roussy out for a walk
7.00 pm: take a shower, enter my work-out results, read my emails, blogging, surfing the internet, reading or watch tv, let Roussy out for her last walk of the day.
10.45 pm: go to the bed
Once a week I clean my house, every Thursday I do my grocery shopping, at the weekend I make a meal plan.
Boring right 🙂 but I function best when I have a regular lifestyle, not only at my weight loss but also at work. That’s why I seldom make appointments on work days and mostly just 1 appointment at the weekend. Work is busy and I need time to relax too.
Day 9: Choose an exercise plan
This chapter is about spontaneous and planned exercise. As we’re all on the same weight loss train I don’t have to tell you about the benefits of exercise, you all know that.
Spontaneous exercise which I will watch on doing more often (most of it I do already most of the time):
Park my car further away so I walk more, take the stairs instead of the elevator at work, walk to colleagues instead of emailing them, use my bike more often for short distances.
I already had a workout plan so I didn’t have to make that. And I already plan my workouts in my schedule 4 weeks ahead so don’t have to change that either.
Lori’s got a tip for me about giving myself compliments. She said I should make a compliment card with compliments to myself on it. I’ve made one with 5 points on it that are important to me and every night before to bed I read the card if I did all the things on my card an compliment myself about it.
Thank’s for the tip Lori!
I couldn’t find a nice run in January so I decided to do two runs in March, after all I want to get my goal 12 months – 12 runs so I want to run at least 12 runs this year. Schedule for now:
- February 14th, a cross run in the forest close to home, I’m going for a 6.6K.
- March 7th, also a run close to home and 4K.
- March 28th, a 5K run on a motor racing track, this should be fun. Normally it’s car’s racing there but now people who run the track.
- April 18th, a 10K ladies run
- May 16th, another 10K ladies run
I’m still thinking about a 5 or 10K run on Eastern Monday (April 5th) but I haven’t decided yet on this one.
Yesterday I cleaned my house and today I’m not well so no running today.
The Ultimate Diet Log:
Nutrition tip: You’ll eat more of whatever you buy in bulk, so save bulk purchases at discount stores for nutritious staples such as rice, lentils, beans, tuna, frozen fish, and chicken breasts.
Fitness factoid: Exercise can help keep your brain in tip-top shape. In one study, adults who walked 3 times a week for 45 minutes performed significantly better on decision-making tests than inactive people.
Have to be honest: due to not feeling well I can’t think of much more than that all the snow has melted.
Quiz: who’s quote is this? (Answer on my next post)
‘It’s sad that I can’t run longer on the White House outdoor track. It’s one of the saddest things about the presidency’