Archives for September 2007

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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