Month 12 Goals: December 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: Dec. 1  - 195.4 lbs
Q4 Weight Goal: 193 (revised to 190) - adjusted goal from original (yearly) - *BIGGER GOAL: 188 lbs
Weight loss goal for month: 5.4 lbs (190) - *BIGGER GOAL: 7.4 lbs (188)
Weight loss goal per week: 1.4 lbs - *BIGGER GOAL: 1.9 lbs

December Exercise Goals:

• Cardio/walking or biking 5 times/wk
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Abs 5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)
• There will be less exercise due to wk of work launch (12/11) and wk in WI/MI for Christmas

December Food/Nutrition Goals:

• Calories 1400-1700/day  (play around with calories if not losing)
• more consious of fruits, veggies, fiber, etc - general nutrition
• experiment with steamer (new) and different veggies)

 

Month 11 Goals: November 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: Nov. 1  - 203 lbs
Q4 Weight Goal: 193 (17.6 lb loss) - adjusted goal from original (yearly) - *BIGGER GOAL: 188 lbs
Weight loss goal for month: 5 lbs (198) - *BIGGER GOAL: 7.5 lbs (195.5)
Weight loss goal per week: 1.3 lbs - *BIGGER GOAL: 1.9 lbs

November Exercise Goals:

• Cardio/walking or biking 5 times/wk (more biking this month, can also walk same days as biking)
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Abs 5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)

November Food/Nutrition Goals:

• Calories 1400-1700/day  (play around with calories if not losing)
• 5-6 fruits and vegetables a day
• more consious of fruits, veggies, fiber, etc - general nutrition
• experiment with steamer (new) and different veggies)
• aim for earlier meals to fit with new schedule - going for 7am, noon, and 6-ish

 

 

Month 10 Goals: October 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: Oct. 1  - 210.6 lbs
Q4 Weight Goal: 193 (17.6 lb loss) - adjusted goal from original (yearly) - *BIGGER GOAL: 188 lbs
Weight loss goal for month: 5.9 lbs (204.7) - *BIGGER GOAL: 7.5 lbs (203.1)
Weight loss goal per week: 1.5 lbs - *BIGGER GOAL: 1.9 lbs

October Exercise Goals:

• Cardio/walking or biking 5 times/wk (experiment with more walking, less cycling to see if it affects weight loss)
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Abs 5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)

October Food/Nutrition Goals:

• Calories 1500-1800/day  (play around with calories if not losing)
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• double water to 128 ounces day
• aim for earlier dinner
• protein drink in the evenings if hungry/feel like a snack

 

Month 9 Goals: September 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: Sept. 1  - 214.6 lbs
Q3 Weight Goal: 204 (26 lb loss) - adjusted goal from original (yearly)
Weight loss goal for month: 10.6 lbs (204)
Weight loss goal per week: 2.7 lbs 

September Exercise Goals:

• Cardio/walking or biking 5 times/wk (1-3 hours each workout)
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Abs 5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)

September Food/Nutrition Goals:

• Calories 1800-2100/day  (needing more calories with increase in cycling)
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• double water to 128 ounces day
• aim for earlier dinner
• protein drink in the evenings if hungry/feel like a snack

 

Month 8 Goals: August 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: Aug 1  - 223 lbs
Q3 Weight Goal: 204 (26 lb loss) - adjusted goal from original (yearly)
Weight loss goal for month: 10 lbs (213)
Weight loss goal per week: 2.5 lbs 

August Exercise Goals:

• Cardio/walking or biking 5 times/wk (1-3 hours each workout)
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Abs 5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)

August Food/Nutrition Goals:

• Calories 1800-2100/day  (needing more calories with increase in cycling)
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• double water to 128 ounces day
• aim for earlier dinner
• protein drink in the evenings if hungry/feel like a snack

 

Month 7 Goals: July 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: July 1  - 230 lbs
Q3 Weight Goal: 204 (26 lb loss) - adjusted goal from original (yearly)
Weight loss goal for month: 8.7 lbs (221.3)
Weight loss goal per week: 2+ lbs 

July Exercise Goals:

• Cardio/walking or biking 6 times/wk (40-60 minutes)
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Strength Training 3 times/wk - lower body (8 minute workout dvd)
• Abs 3-5 times/wk (8 Minute Abs Dvd)
• Pilates 3 times/wk - (video)

July Food/Nutrition Goals:

• Calories 1500-2100/day  (play around with calories if not losing)
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• double water to 128 ounces day
• aim for earlier dinner
• protein drink in the evenings if hungry/feel like a snack

 

Month 6 Goals: June 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight: June 1  - 235.8 lbs
Q2 Weight Goal: 214 (31.6 lb loss) - does not look like I am going to hit this goal
Weight loss goal for month: 7.8 lbs (228) (it’s ok if I need to adjust to be more realistic)
Weight loss goal per week: 2 lbs 

June Exercise Goals:

• Cardio/walking 6 times/wk (60 minutes)
• Cardio/biking 1-2 times/wk
• Strength Training 3 times/wk - upper body (3 sets of each machine/exercise)
• Strength Training 3 times/wk - lower body (8 minute workout dvd)
• Pilates 3 times/wk - (video)

June Food/Nutrition Goals:

• Calories 1500-2100/day  (play around with calories if not losing)
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• double water to 128 ounces day
• aim for earlier dinner
• protein drink in the evenings if hungry/feel like a snack

 

Month 5 Goals: May 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight May 1  - 239.2 lbs
Q2 Weight Goal: 214 (31.6 lb loss)
Weight loss goal for month: 11.2 lbs (228)
Weight loss goal per week: 2.8 lbs 

May Exercise Goals:

• Cardio/walking 6 times/wk (60 minutes)
• Strength Training 3 times/wk (3 sets of each machine/exercise)
• Pilates 3 times/wk - (video)

May Food/Nutrition Goals:

• Calories 1500/day 
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• smaller, more frequent meals/snacks (to help with metabolism)
• 64 ounces water/day
• aim for no eating past 9pm

 

Month 4 Goals: April 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight Apr. 1  - 245.6 lbs
Q2 Weight Goal: 214 (31.6 lb loss)
Weight loss goal for month: 10.6 lbs (235)
Weight loss goal per week: 2.7 lbs 

April Exercise Goals:

• Cardio/walking 6 times/wk (60 minutes)
• Strength Training 3 times/wk (3 sets of each machine/exercise)
• Pilates 3 times/wk - (video)

April Food/Nutrition Goals:

• Calories 1500/day 
• 5-6 fruits and vegetables a day
• fish 3 times/wk
• aim for no eating past 8pm

 

Month 3 Goals: March 07

Weight Loss and Fitness Goals:

Starting Weight: Jan. 1 - 278 lbs
Starting Weight Mar. 1  - 256.8 lbs
Q1 Weight Goal: 246 (32 lb loss)
Weight loss goal for month: 10.8 lbs (246)
Weight loss goal per week: 2.7 lbs 

March Exercise Goals:

• Cardio/walking 6 times/wk (60 minutes)
• Strength Training 3 times/wk (3 sets of each machine/exercise)
• Abs 3 times/wk - (8 Minute Abs Dvd)

March Food/Nutrition Goals:

• Adjust calories to 1500/day (try for a few weeks)
• 5-6 fruits and vegetables a day
• more conscious of eating protein with every meal
• more conscious of drinking water
• add fish/shrimp
• Multivitamin daily
• aim for no eating past 8pm

 

 

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