Wednesday, March 10, 2010
DAY 66 OF THE 100 DAY CHALLENGE!
Reach Your Target Weight and Keep It Off
Once you’ve reached your target weight the hard work isn’t over. If you go straight back to how you were eating before your diet, of course you’ll gain weight. Instead be sure to increase calories gradually. If you were eating 500 calories fewer per day than your maintenance level, try going up just 250 per day for a couple of weeks - otherwise you may find you gain a couple of pounds straight away. Weigh yourself regularly. Don’t hide the scales away. Keep weighing yourself weekly - you’ll quickly notice if your weight’s creeping up, and you can take early action. Stick to the good habits you learned during the 100 Day Challenge. If you managed to kick the daily-candy-bar habit while dieting, don’t let it creep back in. If you switched from whole-fat milk to skim milk, stay with it. If you do find that you’ve put on a pound a week for a month, put yourself back on a diet. Keeping a food diary, avoiding dessert, or reducing all portions by a quarter can be enough to see those pounds drop off again.
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Wow! I can hardly believe I’m at Day 66 already! :O Time flies! I’m excited that it is going so quickly, but I’m also a little nervous. I’ve really grown to enjoy the structure of the 100 Day Challenge. There are several aspects about it that I’m going to have to keep in my life! Results have been so GREAT!
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| Daily Food Plan - Date: 03-10-2010 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 4 brown eggs w/yolks | Meal 1 | Cottage Cheese x 1 cup | |||||
| 9:00 | X | AM | 2 cups organic spinach | 9:00 | X | AM | asian pear | |
| PM | 1 T V Olive Oil, 2 T Salsa | PM | ||||||
| Meal 2 | 1 lb Low Fat Cottage Cheese | Meal 2 | ||||||
| 11:00 | X | AM | 1/3 Can Chicken Breast OR | 10:15 | X | AM | ||
| PM | 1/3 Can Albacore Tuna | PM | ||||||
| Meal 3 | 1 lb Low Fat Cottage Cheese | Meal 3 | ||||||
| AM | 1/3 Can Chicken Breast OR | AM | ||||||
| 1:00 | X | PM | 1/3 Can Albacore Tuna | 12:00 | X | PM | ||
| Meal 4 | 1 lb Low Fat Cottage Cheese | Meal 4 | ||||||
| AM | 1/3 Can Chicken Breast OR | AM | ||||||
| 3:00 | X | PM | 1/3 Can Albacore Tuna | 2:00 | X | PM | ||
| Meal 5 | 12 oz Chicken Breast | Meal 5 | ||||||
| AM | 2 cups organic spinach | AM | ||||||
| 5:00 | X | PM | 1 T V Olive Oil, 2 T Salsa | 4:30 | X | PM | ||
| Meal 6 | Meal 6 | |||||||
| AM | AM | |||||||
| 7:00 | X | PM | 7:00 | X | PM | |||
| NOTES: | ||||||||
| 1/2 gallon water | ||||||||
| Trying not to eat after 6 pm! | ||||||||
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MORNING WORK OUT
Strength Training - Core
1. Chinnies - 3 sets of 20 reps
2. Crunches - 3 sets of 20 reps
3. Bicycle Crunches - 3 sets of 20 reps
4. Cherry Pickers - 3 sets of 20 reps
5. Crunches w/ Feet Elevated - 3 sets of 20 reps
6. Bench Leg Raises (Both Legs) - 3 sets of 20 reps
Cardio Training - Eliptical Machine - 30 minutes
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| Daily Goals - 03-10-2010 | ||
| What three things will you do between now and this time tomorrow that will help you move forward in achieving your 100 Day goals? | ||
| Plan | Actual | |
| 1 | Complete my morning workout - core | SUCCESS |
| 2 | Try to memorize my Master Goals and Remind myself of them thru the day | SUCCESS |
| 3 | Be sure to consume all the calories I’m supposed to! No skipping meals! | TBD |
| Law of Reciprocity | ||
| What two things will you do between now and this time tomorrow to support and encourage others? | ||
| Plan | Actual | |
| 1 | Encourage my business partner to stick to her goals! | SUCCESS |
| 2 | Think through positive solutions before jumping to negative conclusions. | TBD |
| Daily Successes | ||
| What two things did you do very well today that helped you move forward in achieving your 100 Day goals? | ||
| 1 | Kept a positive attitude about the diet | |
| 2 | Maintained positive attitude towards others - even in traffic! | |
| What one thing will you do even better tomorrow to move forward in achieving your 100 Day goals? | ||
| 1 | Stay focused on the diet! Whenever tempted, try to remember how good it feels to hit and | |
| surpass your goals! Weekends are hard for me! Will have to be very careful! | ||
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Tags: 100 Day Challenge, Diet, Exercise, fitness, health, Lose Weight, Muscle Tone