Week 10 goals

I'm 2 months into this process and I'm so glad that I started. I really believe that you have to want to change in order to lose weight. If you want to see change, you have to make it a lifestyle, not a diet. Not only is my body changing, I'm changing. I have such a different relationship with food. When I plan my meals, I think of what nutrition I'm going to need for the day. Rita Catolina said that you have to work hard for your carbs, don't just eat them because a piece if paper tells you to. And the carbs she includes are quinoa, sweet potatoes, squash, and brown rice.

As I stated in my last post, I'm making some changes to my program. Last night I started my daily goal journal. Since today is my rest day, I don't have any workout goals, but I have nutrition goals. At the end of the day I will reevaluate how I did and then set my goals for Monday.



My goals for the week:
Nutrition: I'm going to start implementing the paleo way of eating into my diet. I will still eat 5-6 (or 7) meals per day. I like sweets for breakfast, so I'm going to continue with Teff or oats with fruit for breakfast. I'm going to eat 2-3 fruits per day. I usually have berries and 1/2 banana with breakfast and then the rest of the banana in a smoothie for my mid morning snack and an apple or pear for my afternoon snack. I have been adding spinach and pumpkin to my protein shakes to help me get my veggies. This week I will get all of my servings of veggies per day. Since I have a "target outfit" to fit into, I'm going to tighten up my diet and be more strict on my portion sizes. I have been eating a little more than I should lately. I recently read that if you wake up hungry, then your body has a caloric deficit, which is what you want for weight loss. This is my goal for the week: to eat enough of the right kinds of food during the day to promote weight loss and muscle gain and still feel fabulous.

Exercise: I'm swapping my Wednesday and Saturday runs so that I can continue to run my long runs with Priscilla. I will move my bicep/tricep training day from Saturday to Wednesday. I'm also going to find ways to add more squats and lunges to my upper body days, since training these larger muscle groups burns more calories. For instance, adding wall squats to my bicep curls. I'm also going to continue to add more core exercises to my routine. I found some killer core workouts that I did on Friday and Saturday. Sometimes I get tired of planks and crunches, so these new exercises have been a nice change.

Last but not least: attitude. I'm going to continue to work on positive self talk. I really struggle with seeing only my fat rolls when I look in the mirror. I focus a lot on my stomach. It's what I look at whenever I pass by a mirror. Instead of thinking negatively about my appearance, I'm going to come up with something positive to say to myself each time I start to cut myself down.