GOAL SPECIFIC

 

I will be posting my specific number in the coming weeks, but to start off, the following are 6 questions I answered for myself from Robert Cheeke’s book, “Shred It! I’m reading now.  Check it out on http://www.veganbodybuilding.com/?page=shredit

#1. What goal do you want to achieve?  Be as specific as possible and find a deep meaning behind it.  I want to follow a vegan diet and lose most of my body fat – meaning I want to be around 10-12% body fat.  I have been trying to lose the same layer of body fat for the past 30 years.  I have run, cycled, life, and swam, eaten MOSTLY a good diet, but always add what I want to eat and never followed any diet strictly.  I make excuses for myself because compared to most people, I don’t really NEED to lose weight.  I have been under 110 lbs. all of my adult life and am tiny by most people’s standards.  But I’m still uncomfortable in my own skin most of the time.  I truly believe that a whole food plant based diet is the best for you, and will help you live the longest disease free, and I want to live that.  I also want to become a Hallelujah Health Minister, yoga instructor and aqua instructor and be a good “leader by example.”

#2.  Why does it matter to you? You can’t just say something like, “to look better.”You have to address the root cause underlying your desires to “look better.” So, why does it really matter to you?

My overarching goal is to live as healthy as possible for as long as possible and to be able to be as active as I age as I am now; to continue to be able to wake up every morning and run 5-8 miles, or swim for 90 minutes, or ride for a few hours, or lift for 90 minutes.  My accident on NYE has really brought this to the forefront.  I know that I am healing more quickly because of my diet and lifestyle (vegan, using essential oils on the wounds)  but this has also really brought  to he forefront the fact that as we age, it takes longer to come back from an injury.  The gains i had made in the gym will take a while  to get back to.  Patience, consistency,  and hard work are the keys!

I also just FEEL BETTER thinner and have a back problem that I believe can be alleviated and even eliminated by a cleaner/vegan whole food plant based diet.

#3. What timeline are you setting for your goal? How did you determine this timeline? How does your reasoning match up with reality, science, and your actual daily schedule?

I am setting a goal of 14 weeks.  I don’t need to lose that much weight – I need to stick to a nutritional program and continue the lifting and cycling that I’ve been doing and increase the running a bit.  It is completely realistic to lose 8 lbs. in 14 weeks, but my goal is not just weight loss – it includes muscle gain and body fat loss.  The research I’ve done says that I can lose 8 lbs. in 14 weeks in a sustainable way.

http://www.precisionnutrition.com/weight-loss-calc-6-month

I already take the time to work out – I just need to keep it up – after my injury is better (I just crashed on my bike and broke my thumb, a rib, and have a bunch of road rash), and refine my diet.  I am an opportunistic eater and will eat “the good stuff” when out, at a party or function, and say I will make up for it later, when that type of eating doesn’t align with my goals or philosophy.

#4. What three actions will you take each day to get you closer to achieving your goal? Be specific and select actions that are truly related to helping you get closer to your dream.

a. Use Shred It! Eat This Much meal plans, the Hallelujah Diet, and FitLauraXO’s videos to keep me on track so that I know what to eat, when to eat, and to NOT eat what I don’t need.

b. I will have a meal plan and grocery list to make sure I have what I need to eat from the plan.

c. I will get up at 4:30 every morning to be at the gym at 5am to complete my body weight exercises, running, weight training, and yoga.  I will continue my cycling plan with my coach to get faster on the bike: LEGS & LUNGS!

d.  100 push ups and 500 crunches every day.

#5. How are you going to measure your accountability?

I will record my progress and journey in my blog.  I will be public about my goals.  I will tell my friends and my husband what I will achieve and I will be transparent with my progress through all the ups and downs.  They will see my commitment to my goals in my body change from one week to the next.    I will follow the Shred It! and Eat This Much programs, drink 3 liters of water a day, eat quality protein, carbs, and fats in each meal.  I will weigh myself daily and record my progress in my journal.  I will record the amount of reps I am able to complete in each workout.

#6. How will your life change as a result of attaining your goal?

My life will be better because I will feel better, be more healthy, stronger, and more confident.  I will prove to myself that I can achieve my goals.

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