Michele's Kick Butt Plan

[Rob]

What time of day are your cheat meals? and when do you do your workouts? in the morning or evening?

[bearlyjoe]

You are doing great work!

[Michele]

My workouts are during my lunch hour.

I know it is best to have my cheat meal earlier in the day but I am not sure when I will have the cheat meals. I plan the following days meals the evening before. I may not even have 4 cheat meals in a week.

[photogirl67]

Michele

Try menu planning for a week instead of the night before. Doing it a week at a time allows you to shop and have all the stuff in the house to make good food. I've found the biggest thing is being prepared. I end up eating crap when I'm in a hurry, have no left-overs or good food in the house.

Menu planning is the thing I most resisted in the program I did. But when I finally just fucking did it already - I found out, miracle of miracles - the instructor knew what she was talking about and it works!!!

[Michele]

Ya, I like the idea of planning my meals a week in advance. I will definitely give that a try!

[photogirl67]

Hi Michele

I've emailed you my weekly menu planning sheet. Hope you find it useful.

[Rob]

Hey Mich,

got an update for the week?

[Michele]

Big snow storm + Michele gone for the weekend = massive snow in Michele's driveway (the ice hard drift from the snow plow didn't help either)

Massive snow + Michele shoveling for over an hour + falling three times (driveway is on a slope) = major back spasms

So I am laid up for a while. I now think I understand how people with tourette's feel. I live alone so getting up off the couch is very painful. I will be walking to the kitchen and suddenly a back spasm will hit causing me to swear. So I will be moving along and suddenly I say, "Fuck shit!"...then take another 10 steps and say, "holy son-of-a-bitch!" - you can fill in the rest of the walk to the kitchen I am sure.

I did weigh myself this morning (Tues instead of Monday). I weigh the same (0.1 lb lower doesn't really count) and my body fat moved only slightly.

Dec 10th to 16th Goals:
1. Journal everything I eat. Journaled 5.5 of the 7 days
2. Eat healthy for all week except for 4 cheat meals. I think I had more like 6
3. Mon, Wed, Fri – 20 min HIIT cardio. done
3. Tues, Thurs, Sat – alternate upper and lower body strength training. didn't do
4. No dairy except for the cream in my tea 3 times this week. Done
5. Track daily fibre intake. 5.5 of the 7 days I tracked it
6. Journal sleeping habits. Done
7. Look at last weeks eating habits and calorie intake and see where I can make improvements. Didn't do it. Got too busy with well...everything.

Dec 17th to 23rd Goals:
1. Use positive self talk to deal with my tourette's - I mean back pain. I will not feel sorry for myself.
2. Realize that my exercise is limited right now (I can barely walk let alone roll over) but I will do 20 min of pilates/day when my back is better (hopefully in a few days) to strengthen my core muscles.
3. Stay on track with food. Focus on eating all of the good food in my fridge before I leave on holidays.
4. Plan what exercise videos I will bring and strength training I can do at my boyfriends over my 12 day holiday.
5. Get lots of veggies to munch on over Xmas and the couple of days his family is staying with us.

As you may notice, my goal list is smaller than previous weeks as I will be out of my normal element/routine and I don't want to overwhelm myself - start to fail - and then give up on the whole weeks goals.

[photogirl67]

Hi Michele

Big snow storm + Michele gone for the weekend = massive snow in Michele's driveway (the ice hard drift from the snow plow didn't help either)

Massive snow + Michele shoveling for over an hour + falling three times (driveway is on a slope) = major back spasms

So I am laid up for a while. I now think I understand how people with tourette's feel. I live alone so getting up off the couch is very painful. I will be walking to the kitchen and suddenly a back spasm will hit causing me to swear. So I will be moving along and suddenly I say, "Fuck shit!"...then take another 10 steps and say, "holy son-of-a-bitch!" - you can fill in the rest of the walk to the kitchen I am sure.

shitty! sorry to hear that. I know what it was like when Rob hurt his, me trying to roll him off the couch and get up - not fun.

7. Look at last weeks eating habits and calorie intake and see where I can make improvements. Didn't do it. Got too busy with well...everything.

Can I make a suggestion? Put the most important things - that means your health goals - into your calendar first. Then all the other "everything" goes where there is room, not other way around. Now I'm not perfect at doing this and am struggling a bit myself right now. I've gained 5 lbs since being home from Peru, not sure why. Winter fat maybe? dunno. I'm also struggling to get up early and get to the gym in the mornings. Rob does NOT make it easier cause he's a cuddle monster and makes we wanna stay in bed nice and snuggled up! I'm open to ideas on that.

Dec 17th to 23rd Goals:
1. Use positive self talk to deal with my tourette's - I mean back pain. I will not feel sorry for myself.

Another suggestion - saying "I will NOT feel sorry for myself" isn't positive talk. If you are doing an affirmation it needs the 3 Ps - Present tense, personal (I) and Positive. So instead of saying that perhaps say "I am healing and becoming stronger every day, I am powerful and I love myself as I am"

2. Realize that my exercise is limited right now (I can barely walk let alone roll over) but I will do 20 min of pilates/day when my back is better (hopefully in a few days) to strengthen my core muscles.

Do you have any Sunrider Sport Caps? If not, get some with your next order. They help hugely with injuries and healing faster. What sport caps help your body do is repair torn muscles (cause that's how you build more) faster. I hurt my neck and tried everything including massage - nothing worked. I usually take 3 sport caps a day - I tripled in one day and next day - gone! My mom hurt her neck, I gave her 6 caps - gone in a day too!

[bearlyjoe]

Use positive self talk to deal with my tourette's - I mean back pain.

BWAHAHAHA!

What is it with back injuries? Everyone -- including me -- seems to be ruining themselves shoveling snow.

We went out and bought a snowblower. It was hard to get over the extremely large environmental footprint a snowblower makes, but I am not spending the rest of the winter laid up over snow. If buying the thing means we will have no more snow this year, so be it.

Are you logging your "cheat meals?" I only ask because I have been know to eat a few thousand calories in one meal -- thereby blowing whatever good work I had done for the rest of the week.