Jack's Health Goals and Actions: Please Join!!

[smiling jack]

I want to name my health goals and what I am going to do to achieve them. I had a fitness assessment done as a baseline. I plan to assess my numbers monthly to check for progress. My current numbers and goals are:

Blood Pressure: 140; Goal: <130: Action: less saturated fats

Chloresterol: 220; Goal < 180; Action: less saturdated fats

Cardio Max VO2 Test 38; Goal > 42; Action: Re-establish running program

Stength Test Left: 38 kg; Right: 40 kg; Goal: 50 kg; Action: Strength coach

Sit and Reach Test: 10"; Goal: 11.6"; Action: Daily Yoga and weekly class

Body Fat Test: 22.9% Fat; Goal: 21.5 Action: less saturated fats

I plan to start today.

[smiling jack]

To implement this program, I need to identify which saturated fats I need to reduce eleininatie. Nuts are high I think, but they will stay. Any fast food other than salads and baked potatoes are gone from now on.

I need to get an Ipod to run on my own....and I need to restart working with bar bells.

[smiling jack]

To Everybody out There:

I was told that it may be easier for me to move towards the positive, than just looking at the consequences of what I am addicted to.

This is my first real attempt at being goal-oriented on eating. I hope it works for me, and I hope others may see value in using it in their own way.

[Pony]

Jack, There are many fast food places that offer grilled chicken sandwhiches.... you can order them without mayo or have it put on the side so that you can add as much as you want on it. There is more than salads out there. Also Subway, if you have one in your area, has great choices these days and will make it anyway you want it.

[smiling jack]

Well, I did the fitness assessment yesterday....and the results are better. I am tempering my elation, because I believe that measurements can be subjective based on who is doing them....and what is important is the long-term trend...not one-time shots.

Originally Posted by smiling jack

I want to name my health goals and what I am going to do to achieve them. I had a fitness assessment done as a baseline. I plan to assess my numbers monthly to check for progress. My current numbers and goals are:

Blood Pressure: 140; Goal: <130: Action: less saturated fats

Chloresterol: 220; Goal < 180; Action: less saturdated fats

Cardio Max VO2 Test 38; Goal > 42; Action: Re-establish running program

Stength Test Left: 38 kg; Right: 40 kg; Goal: 50 kg; Action: Strength coach

Sit and Reach Test: 10"; Goal: 11.6"; Action: Daily Yoga and weekly class

Body Fat Test: 22.9% Fat; Goal: 21.5 Action: less saturated fats

I plan to start today.

Blood Pressure Goal <130 Actual 120 Yahoo!

Chloresterol Goal <180 Actual 215 - Seperate test, though, done 12/19
I hope to do better next time

Cardio Step Test Goal > 42 Actual 33 - Going to return to distance running.

Stength Test Goal > 50 Actual 43.5 - An mprovement still - I had
unreasonable expections on this.

Sit and Reach Goal 11.5" Actual 11.5" Just luck with setting setting but the result was gratifying

Body Fat Ratio Goal <21% Actual 14% Could be difference in how it is how measured, but I will accept it anyway

[cali]

Great idea Jack-
Last time I had a full physical (blood work and all) I had "low cholesterol"...that was in 2002. I feel SO good lately but maybe I should go get the once over lightly again anyways.

Great way to get "into action"! I think you have started another good thread here.
I don't think I can join until I get all my stats lined up?

[smiling jack]

I am pleased with the results...and worked out in a class last night...and then tried a new restaurant where I had french fries...chicken wings...and a heated lunch meat (high fat) sandwich.

But it was OK as a kind of reward...I hope I learn to eat better so I do not feel entitled to pigging out on high fat foods. I could have gone to Wendy's for a baked potatoe and chilli for less money and lower fat...but I feel it was no big deal.

My thoughts today are on the IRS, and how to start to respond. I just don't know yet.

[sugarssweetpea]

I think you have a very good idea going here Jack. I as well have been moving in a more positive direction. I have started working the steps as well as attending Celebrate Recovery. I am also working with a friend of mine who teaches fitness to help me change my lifestyle. I am now doing a 50 min strength training video on M,W,F & a 30 min Tae Bo video on T, TH, S. In the last 5 weeks I have lost 2.5 blocks on the graph used to measure body fat percentage. The measurement was taken in the waist, so I consider that a real plus. I have been getting up at 5am & having a daily quiet time of no less than 15 - 30 min a day as well reading the bible & praying. I am eating according to the food pyramid which is 2-4 servings of dairy, 2-4 fruit, 1-2 lean meat (my meat choices are no higher than 13g of fat per serving), 4-5 grain (all grain must contain at least 2g of fiber), 2-4 non-meat protein (keeping nuts to a minimum), 3-7 veggies (not including the starchy ones like potatoes or peas, those are 0-1). I am allowed to have one cheat meal including a dessert a week. I have struggled with this part, as once I have something junky, that is all I will eat for the rest of the day. I have decided that my cheat meal has to be for dinner, that way I will eat healthy the first part of the day, and also my friend suggested that I still stick with a healthier alternative, something that I would not eat during the regular week, but still not total junk. This is my first week trying this & my choice is going to be multigrain tortilla chips w/fat free cheese, jalapeno peppers & extra lean ground beef (a big plate of them), and for my dessert I have bought a soy vanilla ice cream bar. Caffeine is limited to one cup of coffee & one diet soda a day. Usually, I only have one or the other. It has been going very well so far. This is the best week & I am on week 7.

Sorry to ramble on & I certainly did not mean to hi-jack your thread, Jack, I just got excited about seeing you moving in a positive direction. Congratulations on your achievements this week. You are off to an AWESOME start. Keep up the good work

[sugarssweetpea]

I also forgot to mention that the amount of saturated fat I am allowed to eat is only 4 - 5 grams a day. The nuts is where I sometimes stray from this, but I try really hard to keep them very minimal with only having one serving at a time & only almonds & walnuts.

[Pony]

Doing good Jack

Progress not perfection..... You are an inspiration

[sugarssweetpea]

Jack,

How's everything going? Have you checked your stats recently?

[smiling jack]

Hi -

I will be checking my cholersterol in a couple weeks. My trips to the gym fell off significantly during February and March....mostly due to vacati0n time taken.

One of the vacations was at an all-inclusive that had very basic, nutricitious (sp?) meals with no snacks in between. I enjoyed eating very healthily....but as soon as I could...I was in McDonald's with a caramel sundae (large), baked apple pies and a cheeseburger.

I got back to the gym yesterday, and I hope to mend my ways for the next few months.

[Pony]

Getting back to the gym is a great start, Jack. keep it up

[sugarssweetpea]

Good to hear from you Jack. Hang in there. Like Pony said, getting back to the gym is a good start. One step at a time. One day at a time.