168 hours... that is how many hours are in a week.
How much can you spare for your health..?
You cannot afford to miss working out.
We all know about the benefits of daily exercise .
So how can you MAKE time to exercise in your week.
I made a workout time chart for the entire 2012. I want to exercise 10,000 or so minutes this year. This about 165hours... or a little bit more than 3 hours a week. To some that may sound like a lot but to others it is just a drop n bucket. I am starting January 2012 with a goal 500 minutes. Then each month after that I raise the bar by 50more minutes. My plan is to get to the end of the year with some real exercise time under my belt.
I know I will have obstacles and situations that arise, but I pray for the wisdom and support to be able to over come them.
Are you working out enough...? How much is enough.. well that is up to you.
The CDC recommendations vary based on your intensity level.
I know how busy so many of us are, but I also believe we have to make ourselves a priority.
So let's work together to help eliminate any excuses, barriers, etc. So that we can all give ourselves the gift of better health.
If you need/want help with working out a schedule. Let me know... I would love to help in any way possible. Email me at bigbutttheory (at) gmail (dot) com .
I hope you are getting a chance to visit other bloggers.... There are so many great blogs out there.
Also... if you want to see more on this page... I welcome suggestions. I want to make this a great resource for us all.
Week 4Find a New Exercise-- It is very important to switch up your workout routine to properly challenge you muscles and mind. Si this week pick a new exercise and try it out.
Share how this week went and what you have planned for Week 4.
Weekly challenges are small, yet challenging activities to try to also accomplish during the week. The 1st week their will not be a challenge and the challenge ideas listed below are in no particular order.
No dates are associated with these mini-challenges. Just wanted to give everyone a heads up.
Week 2 "Non-Dominant hand" - If you’re right handed, put the fork in your left hand. You’ll slow down your eating pace considerably.
Week 3 "No Sweets" - No candy bars, no cookies, no ice cream. Anything that would be considers sweet and junk food.
Week 4 Find a New Exercise-- It is very important to switch up your workout routine to properly challenge you muscles and mind. Si this week pick a new exercise and try it out.
The start of week 3 is upon us. I have tried to visit every blog but with 60+ challengers it is almost impossible. I hope you all take time to visit as many of our challengers as you can. Support is crucial and beneficial. I also hope that we are all starting to get into our healthy habits... If you hit a road block..just knock it down or work around it. Don’t let it stop you. If you can’t do everything... do something. Keep moving toward your goals.
How was week 2?
Did you have any a-ha moments?
What was your biggest success?
What was your biggest struggle?
What are you plans for week 3?
Food...Fitness...Fun How will you include all 3?
--Weekly challenge--
How was the non-dominant hand challenge?
This weeks’ challenge is NO SWEETS!
So let’s rock this week.
Remember you are worth the time & effort it takes to achieve your best life.
So .... I know many of us have had our ups and downs but we are 9 days in to 2012. I look forward to hearing about your successes, your challenges, and your "a-ha" moments.
Things to discuss and/or consider...
What worked?
What didn't work?
What can you not wait to do again?
What are you never going to do again?
Discuss your biggest obstacles and how you over came them.
Did you receive enough support? Or do you need/ want more support?
Share what you feel comfortable. Remember you are not alone & we can relate help and support as much as you would like and/or need.
So the next question is.... What are your plans & goals for next week? What steps will you take to achieve your short and long terms goals?
Lastly.... this weeks MiNi CHaLLenGe chosen via random pick is:
Eat as many meals as you can with your non-dominant hand.
Here is the link for the study aptly titled: The Pull of the Past: When Do Habits Persist Despite Conflict With Motives? The study reports that ...just change the hand you eat with if we want to stop overeating, a new study suggests. Switching from your dominant to non-dominant hand when eating can reduce your food intake by up to 30 percent, researchers from the University of Souther California find. That’s enough to “disrupt the physical sequence of action that is in automatic eating,” says study author David Neal, Ph.D. Changing hands is a type of environmental change that can help alter ingrained habits, CNN reported Sept. 20. “The general idea is that relying on willpower and self-control is often not very effectual,” Neal says. “It doesn’t get people to change health behavior.”The study appears online in the Personality and Social Psychology Bulletin.
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Specific: A specific goal has a much greater chance of being accomplished than a general goal.
To set a specific goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……
---------How much? How many? How will I know when it is accomplished?
Attainable – The third term stresses the importance of goals that are realistic and attainable. While an attainable goal may stretch a your abilities, time, etc in order to achieve it, the goal is not extreme.
An attainable goal will usually answer the question:
How: How can the goal be accomplished?
Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents progress.
Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency.
A time-bound goal will usually answer the question:
When?
What can I do 6 months from now?
What can I do 6 weeks from now?
What can I do today?
By the way,I made a month accountability chart.
It can be found on the Resources Page.
Share what you weigth loss plans are for the up coming week.
