In her "7 Keys to a Successful 100 Days Challenge" she states seven key things to do in order to be successful. The following is not the worksheet in it's entirety, but snipets with my responses.
Key #1 - Always move forward!
Write today's date here: July 15th, 2011
"From this moment on, I'm moving forward!"
Key #2 - Do what worked before
Make a list of specific things that worked in the past:
- Eating loads of fruits and veggies
- Drinking lots of water
- Exercising every day, even if for just 10 minutes
Reasons I haven't been making progress (she tells you to whine about why you can't lose weight or exercise regularly):
- Too tired
- Don't want to
- Busy with kids
- I like the way junk food tastes
- I should be able to eat whatever I want and not have to worry about it
- I am too lazy
Key #4 - Create a finish line
Build a vision of how I will look, feel, and act when I cross the 100 Days finish line. In addition to my new weight, I will have confidence, energy, and a renewed zest for life.
- Make a collage, a vision board of what my new life will include. Include a picture of a goal weight.
- Find an incentive. Pull out a favorite piece of 'thin' clothing and try on every week or so to see how the fit is changing. Hang it where I can see it every day.
- Paint a picture. Describe the new me in great detail.
After my 100 Days Challenge I will finally be in Onederland! For those of you unfamiliar with that term, that means I'm in the 100's, no longer in the 200's. I will have lost about 25 pounds. I will be happy and confident that I can finish this weight loss journey with strength. I will be a walking testimony that ANYONE can lose the weight if they choose to! I will have more energy to play with my kids. My stomach will be sorta flat.
Key #5 - Kick the roadblocks
What has caused past slip-ups?
(she instructs you to delete the roadblocks, hence, you won't see them)
Key #6 - Line up a support system
I am going to make reading my nightly habit (oh man, I'm old now! lol). I will read self-help books, motivational books, and leadership books. I will read books that will inspire me to learn and grow.
Okay, so that's my input on the 7 Key Steps. To learn about them in full you have to buy the book! :) In addition to this worksheet, she also gives you the sheet "10 Tips for Overcoming Emotional Eating". So you're probably going to see a lot more blog entries. She recommends when you get a craving for a food to "Write it away". She also recommends writing down at least five things you did today that were small accomplishments. She emails out a weekly inspiration and encouragement, you can sign up for the newsletter at www.WeightLossJoy.com.
10 Reasons I want to lose weight:
- To honor God
- To take care of this Temple
- To have more energy
- To be more active with family
- To be able to shop "off the rack"
- To live longer
- To be a good role model
- To not be in constant pain
- To feel more confident
- To feel sexy
I used to be that way...
- Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past. Read each one out loud, then say, "I used to be that way, but now I'm different."
- Then write new endings for them by completing this sentence: I used to ________ (fill in your old behavior), but now I ________ (write in your new ending).
- Read these new outcomes often, then live in a way that makes them true.
- Being lazy
- Lacking motivation
- Lacking desire to eat healthy
- Feeling like I shouldn't have to work so hard to be healthy
- Hating exercise
- I used to be lazy, but now I just get it done.
- I used to lack motivation, but now I find motivation.
- I used to lack a desire to eat healthy, but now I know it's a necessity to living healthy.
- I used to feel like I shouldn't have to work so hard at being healthy, but now I find ways to make it easier.
- I used to hate exercise, but now I find things to do that I enjoy.
Interested or committed?
I decide today I will always be COMMITTED to my weight loss plan, not just interested.
How I am going to stick with my program, no matter what:
- Blog away my food temptation(s). If I can't get to a computer I will write away the temptation(s).
- I will drink a glass of water before I eat anything when I think I am hungry.
- I will eat every 2 1/2 to 3 hours as prescribed in my weight loss/eating plan.
- I will follow the food guidelines when preparing my meals and snacks. I will not eat outside the parameters of my plan.
- I will do my toning exercises twice per week.
- I will do my cardio workouts every day Monday through Friday.
- I prepared the meals and snacks I would need for work in the morning before I left.
- I prepared a meal that stayed within the parameters of my plan.
- I ate my vegetables.
- I drank a glass of water when I thought I was hungry before I ate.
- I ate every 2 1/2 to 3 hours.
- I overcame the temptation to have one of the donuts out of the full box that was brought in to work by a co-worker.
Do it anyway
A task I don't feel like doing that I'm going to do anyways (because I'm committed to losing weight and not just interested) is making the cardio exercises happen.
Actions I plan to stick with today (er, tomorrow), regardless of how I feel at the moment:
Follow the toning exercise plan
Track my food
DO MY CARDIO!
Drink enough water
Boundaries, not diets
"Picture your diet program as a road or a path." "During times when you're strong and focused on your diet, you move the boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, you widen the boundaries and allow more variety in your plan. But even on a bad day, you never eliminate the road or get off of it completely" (Spangle, page 8-9)My two roads:
Eat every 2 1/2 to 3 hours
Eat specific types and amounts of foods at each meal/snack
Toning Exercises twice per week
Cardio Exercises five times per week
Drink 100 ounces of water per day
Eat whatever I want
Eat whenever I want
Drink however much water I want
Drink other fluids as often as I like
How can I be flexible without losing sight of my healthy road?
If I do make choices from my Wider Road, my next choice will be from my Narrow Road.
Taking a break from this challenge
Spangle, Linda. 100 Days of Weight Loss. SunQuest Media, 2006.